5 Ways to Beat Burn Out
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Are you feeling exhausted, overwhelmed, and drained?
If so, you're not alone.
In our quest to build the bodies we want and achieve our goals, it's easy to lose sight of our well-being. Burnout can creep up on us, leaving us feeling physically and emotionally depleted. That’s why in this episode of Embrace Your Real, I want to tackle a topic that's become all too common in our fast-paced world—burnout.
What I discuss:
Give yourself permission to skip a workout or a week of workouts…
Set more or better boundaries…
Prioritize daily joy…
Figure out what is burning you out…
Give yourself a day a week to not have a to-do list…
BONUS: Take care of your body…
Links mentioned in the episode:
Episode 179: 7 Signs You Are Mentally and Emotionally Drained + What to do About it
If you want more from me, be sure to check out...
Instagram: @embraceyourreal | @movementwithjulie
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Macro Counting Made Simple: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
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Transcript:
[00:00:00] Hey. Hey, beautiful human. Can I steal 5 minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace Your Real with Me, Julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace a real. Let's get it. Let's go. [00:00:30]
[00:00:30] Hello and welcome back to another bonus episode. Are you feeling exhausted, overwhelmed or drained so you are not alone? That is why in today's bonus episode I really want to tackle the topic that becomes all too common in our fast paced world, which is the topic of drum roll, please. Burnout in our quest to build the body that we want and achieve our goals, it's really easy to lose sight of our well-being. Like, burnout can really creep up on us, leaving us feeling physically and emotionally depleted. So if life can't slow down, what can we do to stop feeling so burned out in this fast paced world? That is exactly what we're going to be talking about in today's bonus episode. [00:01:10][40.0]
[00:01:10] But before we dive in, I wanted to share this review. It comes from tea money 1 to 1. She gave a five star review and said just what I needed. I absolutely love Julie's podcast. This is exactly what girls and women need right now. When I'm having a difficult body image day, I turn on one of her podcasts and it's like she's speaking directly to me, calling out my thoughts and helping me counter them. She does an incredible job showing us how important mindset is and provides practical tips to help get us where we want to be in a healthy way. Thanks so much, Julie. You are spreading so much light and love to money 1 to 1. [00:01:45][34.7]
[00:01:45] Thank you so much for this review. Thank you so much for tuning in and taking time out of your day to send in this review. It genuinely means the world to me. It helps our team so much. Just know how this podcast is helping you, how specific episodes are helping you. So if you could scooch over to Apple Podcasts first, make sure you subscribe so that you never miss an episode, especially in your summer travels. I want to make sure that these episodes are downloaded to your phone so that if you don't have service or don't have wi fi, you can still tune in to them. And lastly, if you could scroll all the way down on that page, once you type and embrace your email, you can leave a rating interview. It really does help us out. We are on the quest to 1000 reviews of you could help us in that quest. That would be amazing. Thank you in advance. Love you so much. [00:02:29][43.6]
[00:02:29] Let's dive into the five ways to beat burnout. Number one, you got to give yourself permission to skip workouts, especially in this fast paced world, especially in the summer months when you're busy. If you're feeling burnt out due to too much activity, take a break. We often push ourselves and try to stick to this rigid workout schedule. Fear that missing a session means a failure. But guess what? It's okay. It's okay to take a break. In fact, it can be incredibly beneficial to allow your body to fully recover every 8 to 10 weeks. Give yourself permission to skip a workout or even take an entire week off of workouts. Of course you know me. I'm going to encourage you to still honor your body with movement, but take a week off your workouts. [00:03:09][39.8]
[00:03:10] If you're going on vacation and you're like, Man, you know, I don't I want to do my workouts. I want to be intentional about moving my body with hikes or swimming or whatever it is. It's okay. This actually gives your body time to repair and rebuild, and it can help prevent overtraining and just overall rejuvenates your mind and your body. Remember, that rest is just as important as activity when it comes to achieving your fitness goals. [00:03:34][24.0]
[00:03:34] Number two, set more and better boundaries. So one of the key ingredients to avoiding burnout is really setting boundaries in your life. It's crucial to establish limits on your time, your energy and your commitments. So learning to say no to activities or requests that don't align with your priorities in this season of life or drain your energy that's so, so important. Be honest and open about your boundaries with people in your life. Let them know your limitations, whether it's the number of commitments that you can handle, the amount of socializing you're comfortable with, or just the need for being alone. Your time is valuable and you need to protect it. [00:04:09][35.3]
[00:04:09] So communicate not only your availability, but also your bandwidth to others. Whether it's colleagues, it's friends, it's family members. Let them know when you're not to be disturbed and don't be ashamed of that. Don't feel guilt about that By safeguarding your time. You're going to allow yourself to increase productivity, reduce stress, create room for relaxation and overall just personal fulfillment. Everyone else is doing it for themselves. You deserve to do it for yourself, too. No one will know your boundaries. And when you when or when you're not capable of something, if you don't tell them, they cannot read your mind. So an important aspect of this is to not only establish your boundaries, but then communicate the boundaries to the people in your life that they need to be communicated to. [00:04:54][44.1]
[00:04:54] Number three, prioritize daily joy. So in the hustle and bustle of life, it is so easy to forget to prioritize joy for ourselves. It's easy to put other people's joy first and neglect our own. We oftentimes so much focus on our own responsibilities that we neglect things that truly make us happy. It's time to change that because this is one of the reasons why you're likely feeling sobered down. I need you to make it a priority to do something every single day, no matter how small that. Yes. Brings you pure joy. It could be sipping your morning coffee and peace. It could be taking a few minutes to dance to your favorite song. It could be indulging in a hobby that you love by incorporating moments of joy into your daily routine. You not only are able to recharge your spirit and uplift your mood, but it can also genuinely prevent burnout. And it can also allow you to be the best possible version of yourself. Remember that happiness is an essential ingredient for a balanced and fulfilling life. So ask yourself, What did I do today that brought me joy? This is a question that I want you to ask yourself every single time your head hits the pillow before you go to sleep. Say, what was one thing that I did that brought me joy today and really developing that practice not only allows you to reflect on your day, but it also, in my mind, just allows me to have this attitude of gratitude right before I go to sleep and just reflect on all the many blessings that I have in my life. [00:06:20][86.0]
[00:06:20] Number four. Figure out what is actually burning you out. Burnout is often a result of specific aspects of our life rather than our life in general. So I need you to take the time to identify what is truly burning me out. Is it your work responsibilities? Is it personal relationships? Is it over commitment to activities? Really? Pinpointing the source of your burn out allows you to address the underlying issues and make the necessary changes. So whether this is delegating tasks, it's seeking support, it's reevaluating your priorities. In this season of life, understanding the root cause of your burnout will empower you to take this proactive steps towards a more balanced and fulfilled life. [00:07:00][39.7]
[00:07:01] And lastly, number five. Give yourself a day, a week to not have a to do list. I know this is really hard for my type-A people. I'm not a type-A person, but my husband is. And many, many people in my life that I love dearly are. But we live in a world where being productive and busy is highly valued. However, it is essential to carve out time for rest and relaxation. [00:07:24][23.0]
[00:07:25] So I need you to designate one day a week where you intentionally leave your to do list blank. Give yourself permission to indulge in activities that recharge your energy and bring you joy without having to do a to do list in the back of your mind. I know that this is going to feel odd and you're going to want with every fiber in your being to do the to do list and make it. But I'm going to challenge you one day a week. It's actually biblical the Sabbath. It's so, so important. And Josh and I have been practicing this since last March is when we really started to implement the Sabbath. And I'm telling you, it has been life changing and life giving on so many levels. It's the one day a week that I don't go on social media. I don't do anything work related. We are just spending time as a family. We're doing the things that we love. And man, it is so refreshing because for many of you it's the to do list that is burning you out. [00:08:19][54.0]
[00:08:19] You can't fully live presently because you're always having this in the back of your mind, all the things that you need to get done. But if you give yourself a day to let go of that voice in the back of your head, trust me when I say you're going to return to the responsibilities that you have in your day to day with more energy and vibrancy and excitement. So please, please let this be your permission to tell your husband, to tell your people. [00:08:44][25.5]
[00:08:45] All right. Today is the no to do list day and just allow yourself to live freely without guilt. And lastly, I'm going to do a bonus. So Bonus six The sixth way to beat burnout is to take care of your body. You guys know I couldn't let you off the hook without talking about this because the way in which we honor our body with movement and nurture our body with what it needs, this is a direct result of how much energy we will have. And the more that we are doing this, the more resilience we'll have, the more confidence we'll have and the more we'll be able to tackle the day to day responsibilities with excitement and energy and commitment. And I always talk about this, but the work ethic that you have in your workouts and the work ethic that you have in nourishing your body. They go hand in hand with the work ethic in your life. [00:09:41][55.5]
[00:09:41] So if you have a work ethic of I'm going to be consistent, I'm not going to be perfect, but I'm going to be consistent in this area of my life. I can tell you that work ethic will carry throughout the rest of your day to day life. If you are feeling burnt out, I need you to ask yourself what are the habits that you have taken on, maybe subconsciously or consciously in your day to day? How have you been treating your body? Have you been consistent with your workouts? Have you been consistent with cooking yourself a meal and not just doing take out five days a week? Maybe it's time that you start really focusing on those basics, going back to the basics. Because many times when you start to respect your body, you end up feeling less burnt out. Because when we are able to prioritize ourselves, we become the best possible version of ourselves to go out and serve those who we love in our best capacity. I know I say it all the time, but I will continue to say it because this society needs it. We need to remember that on a daily basis that it is not selfish to prioritize yourself because when you feel your best, you give your best. [00:10:47][65.7]
[00:10:47] Let me quickly recap. Number one, give yourself permission to skip a week of workouts. Of course, I'm going to tell you, honor your body with movement. But if you're going on vacation, you're like, I'm not feeling my workouts. That's okay. Don't feel guilt. Don't feel shame. Be intentional. Find other ways to move your body around the house or outside. Number two, set more or better boundaries. Number three, prioritize daily joy. Remember when your head hits that pillow? One of the last questions that you should ask yourself before you go to sleep is what is one thing that brought me joy today? Number four, figure out what is burning you out. Get to the root. Get to the source of it. Oftentimes, it's not your whole life. It's one area of your life and it's infiltrating into the rest of your life because you didn't identify that one area of your life that that is the source of your burnout. And number five, give yourself one day a week to not have it to do list. For all my faith believers out there, that's biblical. It's called the Sabbath. I want you to honor it. Trust me when I say God will come through. When you honor the Sabbath, you see God in ways that you never thought you would. And it is incredible. And lastly, I couldn't let you off the hook without saying Bonus number six Take care of your body if you love this episode. [00:12:02][74.4]
[00:12:02] I know you also love episode 179 seven Signs you are mentally and emotionally drained and what to do about it. So I will link that in the show notes that you can easily go tune into that, but I hope that you found this helpful. I hope that you will implement, genuinely hope that you will implement some of these things into your daily and weekly life, because I genuinely think that they will be transformative on so many different ways mentally, physically, spiritually, emotionally, and they will help you become your best self. All right. If you have a friend, a coworker, someone in your life that you feel like would really benefit from this specific episode, I just ask that you share it out with them. You can copy the link, send it to them in a text message. You can also screenshot this and put it up on your Instagram story. I love connecting with you guys so, so much. That is all that I have for today's episode. I love you so much. I mean it and I'll talk to you the next one. [00:12:49][47.0]
[00:12:49] All right, sister. That's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie. A Ledbetter. Yes, It's within in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real because you're worth it. [00:13:21]