Avsnitt
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Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout recovery isn’t just about resting more. It’s about finding the energy to live fully, set boundaries that protect your peace, and show up in ways that actually matter.
When the world feels chaotic, how do you stay committed to your healing? In this #FRIEDguides episode, Cait Donovan and Sarah Vosen dig into the challenges of burnout recovery when external stressors feel overwhelming. They talk about why carving out a space for yourself—one that isn’t flooded with nonstop news and social media noise—isn’t avoidance. It’s survival. Cait shares her own experiences with burnout and the turning point when she realized self-care wasn’t a luxury. It was a necessity.
The duo also get into the power of community, why individual healing creates a ripple effect, and how recognizing your own limits can actually make you more effective. There’s a sharp distinction between honoring hard emotions and getting stuck in them, and Cait and Sarah break down how to move through them without getting consumed.
If you’ve ever felt guilty for stepping back, this episode will change how you see it. Taking care of yourself isn’t checking out, but making sure you have the capacity to engage with the world in a way that’s sustainable, meaningful, and real.
Episode Breakdown:
00:00 Introduction
03:00 Coping Strategies for Burnout
05:01 Maintaining Balance and Center
06:02 Focusing on Self-Care
07:05 Community Support in Burnout Recovery
10:20 Personal Activism and Self-Care
14:15 Burnout Recovery as Activism
17:08 Finding Calm in Immediate Environment
20:00 Allowing Time for Emotions
Links
https://open.spotify.com/episode/0WGHqwQAVbZEY1qLC9XyZL?si=f5da7095baa444f2
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
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Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Your brain craves creativity, and the arts might be the secret weapon against burnout. Genein Letford joins Cait Donovan to break down how music, movement, and self-expression fuel emotional resilience, sharpen thinking, and restore energy. Why does chronic stress shrink key areas of the brain? How can creative outlets like music and movement reverse the damage? And what’s the deal with brain capital, and why should you care?
From brain breaks to the magic of third places, Genein shares science-backed strategies to help your brain recover and thrive. Whether burnout has dulled your creativity or you’re looking for a fresh way to recharge, Genein and Cait’s discussion might just change how you think about art and your own well-being.
Episode Breakdown:
00:00 Introduction
03:22 The Power of Music on the Brain
05:59 Brain Structures and Music
07:22 Music’s Impact on Emotional Intelligence
10:47 Burnout and Brain Health
15:54 Self-Awareness and Personal Preferences
17:21 Understanding Brain Capital
21:21 Rebuilding Brain Health Post-Burnout
25:03 Importance of Brain Breaks
29:00 Third Places for Social Connection
32:08 The 2-5-7 Strategy for Brain Health
38:39 Enhancing Focus Through the Arts
45:25 Social Connection and Neural Synchronization
Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
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Saknas det avsnitt?
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Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout happens when you give endlessly without allowing yourself to receive.
Cait Donovan and Sarah Vosen are back for #FRIEDguides to break down why high achievers and caregivers struggle to accept support, energy, and appreciation. If you dismiss compliments, downplay your needs, or feel guilty for resting, you’re not alone. The problem is that without refueling, burnout becomes inevitable.
The co-hosts introduce the idea of “receivership” and explain how learning to accept, rather than just give, creates balance. Through stories, metaphors, and practical exercises, they offer ways to expand your capacity to receive without guilt. If you want to keep showing up for others, you need to let yourself be fueled too!
Episode Breakdown:
00:00 Introduction
00:57 The Problem with Being a Good Giver
01:52 The Importance of Receiving and Taking
02:25 Fueling Yourself Beyond Sleep
03:48 Secret Indulgence and Shame
05:05 Reframing Selfishness as “Self-Full”
07:21 Teaching the Body to Receive
10:03 The Flow of Energy and Physical Manifestations
12:49 Description of the Meditation
15:03 The Importance of Flow in Energy and Life
18:58 Susceptibility to Burnout Post-Recovery
19:45 Identifying and Expanding Your Capacity
21:04 Receiving to Sustain Generosity
22:39 Increasing Capacity to Receive with Gratitude
24:17 Closing
Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Meditation: https://open.spotify.com/episode/0WGHqwQAVbZEY1qLC9XyZL?si=f5da7095baa444f2
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout doesn’t happen overnight. It creeps in when we ignore the signs, stay stuck in routines that no longer serve us, and let fear call the shots. Anne Marie Anderson knows something about pushing past hesitation, and in this episode, she shares how audacity—taking bold, intentional action—can keep burnout from taking hold.
A three-time Emmy Award-winning broadcaster and author of “Cultivating Audacity,” Anderson walks through the barriers that keep people from making changes: fear, time, money, and that relentless inner critic. What happens when you stop letting those things dictate your decisions? How do you create space for what actually matters?
Anderson breaks it down with real-world strategies. She explains why disenchantment is a warning sign, how small acts of courage add up, and why building a strong front row of supporters makes all the difference. If you’ve ever felt stuck but weren’t sure what to do next, this episode is your push to start moving.
Episode Breakdown:
00:00 Introduction
02:26 Connection with Nicole Khalil and the Theme of Boldness
03:17 Anne Marie’s Background and Career Journey
05:13 Recognizing Early Signs of Burnout: Disenchantment
07:04 Taking Risks and Measuring Them
08:09 Overcoming Barriers: Fear, Time, Money, and Inner Critic
10:09 Making Friends with Fear
12:20 Urgent vs. Important: Managing Time
15:13 Flexibility in Planning and Adjusting
18:35 Financial Barriers and Money Management
22:30 Exploring Your Money Story
24:24 Inner Critic: Identifying and Managing It
31:30 Childhood Influences and Parental Expectations
34:05 Over-Engineering Children's Lives and Burnout
37:24 Cultivating Audacity: Small Steps to Big Changes
40:06 Building a Supportive Front Row
41:03 Closing
Links
Connect with Anne Marie Anderson:
https://annemarieanderson.com/
https://www.instagram.com/annemarieandersontv/
https://www.linkedin.com/in/anne-marie-anderson-3557ab39/
https://annemarieanderson.com/freechapter1/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout recovery doesn’t happen all at once. Small steps add up, even when progress feels impossible.
Hey Fried fam! Ever looked back at an old journal entry or email and realized you were clearer on what you needed than you thought? In this episode, Sarah Vosen walks through a listener’s raw, unfiltered reflection from a time when burnout had them feeling stuck, exhausted, and unsure how to move forward.
What can you do when you know what you want but can’t see a way to get there? Sarah explores how small shifts, support, and patience can turn overwhelm into real progress. She shares insights from her own recovery and the power of recognizing the wins, even the tiny ones.
Burnout can make change feel impossible, but what if you’re already on your way? Tune in for an episode that will help you see the progress you’ve made and remind you that healing is within reach!
Episode Breakdown:
00:00 Introduction
05:04 Reflecting on Burnout and Desires
08:28 Initial Steps in Burnout Recovery
09:45 Fajardo Method and Nervous System Healing
10:51 Working While Recovering
12:05 Moving and Major Life Changes
13:00 Current Work and Practice
14:09 Achievements and Progress
15:02 Enjoying Nature and Retreats
15:56 Family and Boundaries
17:01 Letting Go of Control
18:07 Physical Health Improvements
18:59 Reflecting on Progress
20:04 Writing Your Burnout Story
21:08 Self-Compassion and Validation
22:22 Burnout Web of Causation Guide
25:03 Encouragement and Support Options
Links
Join us on February 26 for "Understanding Where Your Burnout Came From," [https://bit.ly/burnoutweb25] a live, interactive workshop where we can take the first step to untangle your burnout knot—together.
We’ll be working through The Burnout Web of Causation, a tool designed to help you:
- See the bigger picture of what’s contributing to your burnout.
- Identify the stressors you can control—and the ones you can’t.
- Take practical steps to start cutting the threads of burnout, one by one.
REMEMBER: Burnout Recovery works better with support.
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout thrives in the spaces where people aren’t saying what they really mean.
In this episode, Cait Donovan is joined by Nahal Yousefian, a former head of HR at Netflix, to talk about why work culture fuels burnout and what needs to change. Nahal shares how burnout hit her hard—so hard she physically couldn’t move—and why that moment forced her to rethink everything.
Nahal pulls back the curtain on corporate dysfunction, from empty jargon to leadership that talks in circles. Why are companies obsessed with being “strategic” while refusing to make clear decisions? Why does psychological safety feel like a buzzword instead of a real priority? And what happens when employees finally get tired of playing along?
This episode cuts through the noise and makes the case for honest conversations, smarter work structures, and a workplace where well-being isn’t treated like an afterthought.
Quotes
“The leader was talking about apples, the employees talking about oranges, and HR is in the middle trying to get them to see that they’re talking about two different things.” (16:16 | Nahal Yousefian) “I think after 20 years in the business, which was last summer, I started to realize that with the coming up of AI and the sort of technology and the social media platforms and avenues, I think that I would be able to exact change faster coming out than being inside a corporation.” (10:11 | Nahal Yousefian) “In a day and age where generations coming into the workplace are demanding authenticity, corporate jargon has gone even more on steroids than ever before.” (22:33| Nahal Yousefian)“If you look at the numbers, it’s a mathematical game where the number of managers who will judge you for asking questions versus the ones that won’t. We tend to go with the 80-20 rule. We know 20% of the managers are going to create a fair environment and I’m scared to ask questions, but 80% are okay. But because of that 20%, the employees reporting to the other 80% don’t do it either. So I think that’s the dynamic that we need to shift.” (28:44 | Nahal Yousefian) “Following your heart is burnout prevention and burnout recovery. It’s one of the rare things that fits in both categories.” (58:32 | Cait Donovan)Links
Connect with Nahal Yousefian:
www.thebarraisers.com
https://www.instagram.com/thebarraisers?igsh=Y3BhZTh4cTd4NW1k&utm_source=qr
https://www.linkedin.com/in/nahalyousefian/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout sneaks up slowly, leaving you drained and wondering what went wrong. Cait Donovan joins Nick Korte on Nerd Journey to talk about how chronic stress builds over time, why layoffs can be a breaking point or a relief, and what it really takes to recover. She breaks down burnout risk factors, the role of personal history and workplace culture, and why some people hit a wall while others find a way forward.
How do you know when it’s time to make a change? What steps can you take to regain control? Cait shares strategies for protecting yourself, setting boundaries, and rethinking resilience in a way that actually works.
Quotes
“Burnout has to be the end result of a long period of chronic stress. It’s like chronic, chronic stress.” (06:03 | Cait Donovan)“Sometimes we have to start with the really practical stuff and allow that to shift our emotional state rather than sitting and working through an emotion while the stressor is still alive for you. We have to shift the stressor so that you can work through the emotion and not the other way around.” (17:15 | Cait Donovan)“If you are in a situation that for some reason is toxic or sort of impossible to ignore, you can’t meditate your way out of it.” (26:51 | Cait Donovan)“I think that it’s wise to remember how much power and autonomy you do have in your life. When you are under chronic stress, we tend to end up under this illusion that we don’t have any control and that we don’t have enough autonomy. And if you’re feeling that way right now, I would challenge you to challenge that.” (50:28 | Cait Donovan)Links
This episode was also published on Nick's show Nerd Journey - https://nerd-journey.com/chronic-stress-connecting-the-dots-between-layoffs-and-burnout-with-cait-donovan/
Nick's Layoff Resources Page (the most impactful conversations and advice from his show on burnout, including the one with Cait) - https://nerd-journey.com/layoffresources/
Nick's blog post that speaks to his love for podcasting and how the layoff resources page came to be https://blog.thenetworknerd.com/2025/01/25/a-healthy-obsession-lessons-learned-from-300-episodes-of-the-nerd-journey-podcast/.
Previous episodes featuring Cait in which she shared her story of burning out and the transition into coaching and speaking
https://nerd-journey.com/across-the-patterns-of-burnout-with-cait-donovan-1-2/
https://nerd-journey.com/the-beautiful-right-turns-with-cait-donovan-2-2/
Some of the most impactful episodes featuring technologists sharing their stories of burnout:
https://nerd-journey.com/riding-the-burnout-wave-with-jonathan-f-2-2/
https://nerd-journey.com/countdown-to-burnout-with-tom-hollingsworth-3-3/
https://nerd-journey.com/management-and-the-hypergrowth-startup-with-andrew-miller-2-3/
https://nerd-journey.com/pause-and-step-outside-with-andrew-miller-3-3/
https://nerd-journey.com/burnout-and-recovery-with-josh-fidel/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Burnout is more than feeling tired. It’s a challenge that affects every aspect of life, especially for healthcare professionals. In this episode, Dr. Jessi Gold shares her deeply personal experience navigating burnout as a psychiatrist during the pandemic, and offers a rare glimpse into the struggles even experts face.
What can we do when the very systems designed to support us become the cause of our suffering? Dr. Gold and Cait Donovan explore the systemic issues in healthcare that perpetuate burnout, from overwork to the culture of self-neglect ingrained in medical training. They also discuss how small shifts—like embracing vulnerability and prioritizing self-care—can make a meaningful difference, even in a broken system.
How can we address burnout without blaming individuals for their struggles? Dr. Gold and Cait’s discussion invites you to rethink how we approach burnout, recovery, and the collective responsibility to create healthier environments.
Quotes
“As a psychiatrist who is an expert in burnout, I have an extra added layer of fun to this story, which is that I see people all day and tell them they’re burnt out and don’t necessarily apply the same thing to myself.” (04:32 | Dr. Jessi Gold) “It’s so hard to admit that something like work or systems at work could make you feel ill. I feel like it’s so much easier to be like, it just made me tired, but it didn’t actually hurt me in some way that needs to be replenished or fixed or whatever.” (14:21 | Dr. Jessi Gold)“Our culture is a culture of silence and shame. Most of us are struggling and don’t mention that we’re struggling. And if we knew other people were struggling, even a little bit, we would open up to them more and feel safer in our culture.” (42:42 | Dr. Jessi Gold)“If someone said this job is really, really hard emotionally, physically, every other thing that you can think of, and it will impact you, and you will burn out from it. And as a result, you need to take care of yourself in the process. I would have been like, ‘Oh, okay.’” (43:53 | Dr. Jessi Gold)“The second I started to burn out, that’s what went, right? Like, the second that I was not okay, like, to a more extreme extent, I was not treating patients the way that I would want them to be treated, right? As humans.” (50:42 | Dr. Jessi Gold)Links
Connect with Dr. Jessi Gold:
https://www.drjessigold.com/
https://www.instagram.com/drjessigold/
https://www.linkedin.com/in/jessi-gold-md-ms-14844bb/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
“Don’t shame your limitations.” Cait Donovan and Sarah Vosen share this piece of wisdom in this #FRIEDfam episode, weaving together lessons from their community and their own experiences to explore self-compassion and meaningful burnout recovery.
How often do we forget to listen to ourselves, honor our limitations, or simplify our approach to recovery? Cait and Sarah remind us that true healing comes with self-compassion, small steps, and leaning into support when we need it most.
Join Cait and Sarah to discover practical tips, heartfelt stories, and the collective wisdom that can guide your path to a more sustainable and fulfilling recovery.
Quotes
“We’re going to start with one of my favorites that came from Chandra Dorsett. And she said four simple words. And these words, when I read them, punched me right in the gut. She said, ‘Don’t shame your limitations.’” (02:19 | Cait Donovan)“Stop trying to work so hard on getting better that it becomes a new source of stress, and learn to embrace the wayward journey of recovery.” (05:29 | Cait Donovan)“There is not one right way to do anything. There is a right way for you.” (18:03 | Sarah Vosen) “My friend Lauren Baptiste said—and she’s been on the podcast before—she said, ‘Your drive for excellence isn’t keeping you excellent, it’s keeping you exhausted.” (24:28 | Cait Donovan)“This is a fellow burnout expert, Natalia Saman, who said, ‘The purpose of self-care is to reduce stress. If your nails look great, but you’re still buried under a pile of work, a pedicure wasn’t the self-care you needed. You needed boundaries.’” (25:37 | Cait Donovan)“Self-care is self-care if you feel cared for when you do it or after it’s done.” (27:14 | Sarah Vosen)Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
“This isn’t some soft skill, or a ‘nice-to-have.’ It’s a must-have,” says Jennifer Moss, workplace strategist, co-founder of The Workplace Institute, and author of award-winning books on leadership. Her latest book, “Why Are We Here?,” discusses how we can use hope as an operational strategy at work, how employees can learn to bring their whole, best selves to work by meting out goals in small steps and celebrating each small win en route to the larger goal. Leaders, in turn, can learn to, rather than mitigate those efforts, be conduits to employees’ mental health, in part by being encouraging and being receptive to employee feedback.
This isn’t about drumming up toxic positivity but creating a safe and openly communicative environment, which is more easily said than done when employees feel, even subconsciously, that their freedoms are being taken away and that promises have been repeatedly broken. Jennifer and host Cait Donovan discuss how to foster trust between leaders and employees and how caring for oneself creates a feeling of safety—starting at a physical level—which is the first step in opening up lines of communication, and facilitating what Jennifer calls “a culture of positive gossip.”
As many as seventy percent of employees report that their managers make or break their attitude toward their jobs. Join today’s episode of FRIED to learn how to introduce a hope-based strategy into your own work environment.
Quotes
“We can help our employees have quick wins every day, celebrate the smaller wins, recognize that we spend a lot of time lately only celebrating and rewarding and recognizing the big project end goals, not realizing that the day-to-day ennui, the day-to-day tedium is what is burning people out. And if we just made these goals more incremental — it’s actually how you support young kids, especially kids who are neurodivergent—you chunk out the goals and adults need those same inspirational ways of working, and that’s how we make hope a strategy.” (12:29 | Jennifer Moss)“That’s where we make hope a strategy and operationalize hope. It’s first recognizing that it isn’t some sort of soft skill or a “nice-to-have,’ it’s a ‘must-have,’ that it’s real. The military abides by this rule, and it can be operationalized on a day-to-day engagement in our work and in our employees’ tasks.” (13:10 | Jennifer Moss)“You can be highly passionate about what you do, and highly driven and care about your organization and…highly engaged, but you can be similarly at the same stage of burnout. And if we can’t talk about those things, no one will know, and that’s when people quit, that’s when people hit the wall. It’s where everything just ends.” (24:33 | Jennifer Moss)“We are subconsciously rebelling because our freedoms are being taken away and we’re not necessarily aware of why we feel this dissonance.” (33:51 | Jennifer Moss)Links
Connect with Jennifer Moss:
https://www.jennifer-moss.com/
https://www.instagram.com/betterworkinstitute/
https://www.linkedin.com/in/jenleighmoss/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
“We’re at a time when things are going to be shifting and changing,” says host Cait Donovan who, on this solo episode of FRIED, shares a workplace forecast for 2025 and explains what business leaders can do to best navigate this new landscape, rocky as it’s predicted to be. Today, Cait shares findings from a number of experts, including the future of DEI initiatives, how AI will affect employee benefits’ packages, which position on the corporate ladder will likely burn out en masse and what leaders can do now to best mitigate the fallout. She also discusses the increasing opportunities for freelancers as more and more workplaces continue to embrace flexible work.
It’s not enough, she explains, to prevent the workplace environment—and the burnout that transpires therein—from becoming worse. Steps need to be put in place to actually make things better. Employers must be trauma-informed, to create psychological safety and transparency in the workplace, and in turn, employees need to be especially transparent and communicative about what they really need and want from their jobs.
Join Cait to learn more about what to expect in the year ahead and how to continue championing employee wellness throughout 2025.
Quotes
“We can approach DEI practices through the lens of biology and physiology. So, I believe that the biology of belonging and the biology of psychological safety really roots the things we need for real true DEI overall into a science-based model that helps people feel a little more grounded in the approach and makes people less likely to have bad reactions to it.” (1:47 | Cait Donovan)“The reason that I think it’s important for them to be burnout-informed is because we can’t shift things in the culture to protect people if we don’t know what the risks are. And I think, we can’t really also create a positive culture without knowing which things make a negative culture.” (4:14 | Cait Donovan)“I think this is going to be probably a little bit messy to start out, but longterm, I think everything is getting more customized. Medicine is getting more customized, jobs are getting more customized. So, I do think this is the way of the future, I just think we need to be really careful, very inclusive, very transparent, and very clear about our intentions as we’re doing this, so we don’t create more problems as we go.” (6:50 | Cait Donovan)“I think we need to really be focused on that mid-level manager and their well-being because that’s where a lot of the well-being of the company spreads from.” (8:13 | Cait Donovan)“We’re going to have to make people more comfortable around change. We’re going to have to create a different level of psychological safety so that change can actually be absorbed and actually dealt with.” (9:33 | Cait Donovan)Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
-
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
“People leave the field not because they don’t love the work, but the confines of the work structure make it impossible for them to do it,” says Regan Parker, Chief Legal and Public Affairs officer for Shift Key, a technology marketplace that connects licensed independent healthcare professionals with facilities who need their services. As healthcare workers continue to feel overworked and undervalued, they continue to burn out, leaving healthcare facilities with staffing shortages. By allowing professionals to set their own rates and to select work on a shift-by-shift basis, Shift Key’s model offers the flexibility and autonomy to maintain a work/life balance. It also provides relief from the expectations of a traditional employee’s schedule, while providing similar relief to company teams who are understaffed and thus at equal risk of burnout.
On today’s episode of FRIED, Regan joins host Cait Donovan to discuss why this approach to work—which is gaining traction across all sectors—is especially helpful for those who are natural caregivers and nurturers and, as a result, don’t have the most business acumen or are even sure they should be charging for their work at all. The two discuss the importance of offering per diem workers a social safety net and protections under the law which, at least in the U.S., have traditionally only been offered to a company’s employees.
Join today’s discussion to learn why Shift Key’s system is the future of work and how it could be game-changing to a number of professions.
Quotes
“At my very first marketplace company, I got to see how technology could enable people to work on their own terms, and the people that that impacts the most are moms, caregivers, people with disabilities, people who can’t work in a traditional setting, who really need flexibility and autonomy and choice. So, I saw the ability for technology to connect those parties to work.” (4:08 | Regan Parker)“When you understand the humanity of how certain aspects of the healthcare system currently works and how that impacts the person, their home life, how they feel, how they’re able to perform their work, it really changes the conversation in a way that I think was important.” (5:05 | Regan Parker)“The reason people leave the field is not because they don’t love the work. They love the work. These are people who get into it because they want to care for people. They care about keeping people healthy and safe and heard, but it’s the confines of the work structure that make it impossible for them to do that.” (6:08 | Regan Parker)“I was always turned off by the notion that anybody would ever incentivize a race to the bottom. ‘How cheap can we get that one task to be?’” (20:58 | Regan Parker)Links
Connect with Regan Parker:
www.shiftkey.com
https://www.linkedin.com/in/regan-parker-58ab531a
https://www.shiftkey.com/trends
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
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Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
“I want you to forcibly slow yourself down,” says Cait on this #straightfromcait episode of FRIED where she offers three tips—and a special bonus—to help you create more ease throughout your day, without taking away from any of your responsibilities or plans. These are short, simple yet effective ways to check in with yourself physically, mentally and emotionally to eliminate unnecessary tension and make life’s tasks more bearable.
Cait will share which parts of the body to focus on to lower your overall stress response and signal to your vagus nerve that you’re OK. She’ll explain why slow grooming reminds us that we’re safe and how we can cut down on the false sense of urgency that drives most of us throughout our days.
Life is busy, and no one can expect to be relaxed all day every day. But taking a few extra minutes to incorporate these tips into your daily routine will do wonders to make you feel more relaxed, at peace and at ease as you tackle your tasks.
Quotes
“With only those three things, you will create more ease throughout the course of your day, and you will be signaling to your vagus nerve that you’re OK, that you’re getting through the day, and you’re not adding any extra tension where it’s not necessary so this will lower and damper your stress response over all.” (1:42 | Cait Donovan)“When you take those extra few minutes to slowly groom yourself, you are giving your central nervous system a signal that you’re safe and OK because you can’t groom when you’re in danger.” (3:09 | Cait Donovan)“Not every task is going to feel wonderful and I’m not asking you to make it feel wonderful, but what if you could take just a few moments to turn on the Spotify playlist that you love that makes you feel good while you are folding and putting away laundry.” (4:23 | Cait Donovan)“Because so many of us function with this really false sense of urgency in every single task we do, I want you to forcibly slow yourself down.” (5:05 | Cait Donovan)Connect:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
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Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
“What am I doing? I’m performing for other people,” says Rochelle Younan-Montgomery, published author, keynote speaker and founder and CEO of The Reset. In the wake of a physically and emotionally agonizing miscarriage, Rochelle attempted to override her grief by powering through at work. Like so many who experience burnout, she felt her worth was tied to her productivity and performance, and today on FRIED she discusses how she learned to overcome that mindset, as well as how it was shaped by religion, racism and growing up in an immigrant family.
Rochelle discusses how she learned to listen to her body's cues as a means of gaging a misalignment with her authenticity and soul's purpose. She talks about knowing when it's time to stop excavating and to start putting knowledge into practice. She also shares her "Open the Front Door" framework for entering into discussions that prevent the build up of resentment and allows both parties to be heard and to set clear boundaries.
Join today's discussion to learn what Rochelle has learned from her years of deep spiritual work as well as from her yoga practice.
Quotes
“I thought I could power through. I thought, ‘No, I’ve got this. I’ve held a lot in the past. I’m good. I’ll show up. Work matters most. Productivity matters most. I have responsibilities. I can grieve quietly and secretly. I had a male boss, so I didn’t feel safe to share with him.” (7:10 | Rochelle Younan-Montgomery)“And then it just became clear, ‘What am I doing? I’m performing for other people. I’m performing like this, ‘I’ve got my shit together,’ kind of person that can handle anything. What is that saying, especially to my daughter? What message does that send that I don’t deserve time and space to grieve and for my body to heal?” (8:21 | Rochelle Young-Montgomery)“I don’t have time and energy nor do I want to choose to override my body and mind and spirit anymore because my family and my kids and my well-being matter more to me than performing and being perfect and showing up as ’the strong leader.’” (9:50 | Rochelle Younan-Montgomery)“When I don’t feel authentic, when I don’t feel like I’m in my truth, my body tells me. And I, for a long time, have not been in tune with my body, so looking back, I can look at that situation more clearly now. At the time, I just felt, ‘Oh, maybe I’m a little bit nervous because I’m doing something in front of a group.’ But that’s never been an issue for me, I love having a captive audience. It’s more about—now, looking back I can see—oh, prayer, in that way, felt like I was maybe lying. Something felt disingenuous and my body was screaming trying to tell me, ‘What are we doing here? Do we really believe this?’” (19:22 | Rochelle Younan-Montgomery)Links
Connect with Rochelle Younan-Montgomery:
https://www.rochelleym.com
https://www.instagram.com/the_reset_by_ro/
https://www.linkedin.com/in/rochelleyounanmontgomery/
https://www.rochelleym.com/download
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now! [http://bit.ly/unfried]
Podcast production and show notes provided by HiveCast.fm
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“Spoiler alert: You’re not stuck. There’s always something you can do,” explains today’s guest Erica Rooney, keynote speaker, highly-sought after executive coach and author of the best-selling book, “Glass Ceilings and Sticky Floors,” the latter of which, she explains, are the limiting beliefs and toxic behaviors that keep so many of us from moving forward and reaching our goals and potential. On today’s episode of FRIED, Erica joins host Cait Donovan to discuss the fear of asking for help, the fallout within a generation of women who were raised to believe they can have it all, and why, for most of us, burnout started before we even reached the age of five.
Like so many women, Erica was “working like she didn’t have kids and parenting like she didn’t have a job,” and turned to alcohol to cope with the never-ending list of “shoulds” she kept piling onto herself. She and Cait discuss the parallels between addiction–so much of which is not to substances but feelings and expectations—and burnout. Erica discusses her SNAP method, a four-step science-backed framework to help you become more aware of your body’s signals, to ask yourself the tough yet important questions and to pivot into a new and more productive mindset.
Join today to learn the mentality that makes Cait want to kick people in the teeth—with love—and how to choose a better way of thinking.
Quotes
“The core of the problem wasn’t my corporate job, it wasn’t anything external. The core was within my own expectations and what I felt I had to do. No one else was putting those expectations on me.” (5:43 | Erica Rooney) “There’s a very similar stigma that we’re holding onto with addiction, alcoholism and also with burnout because burnout often feels like, ‘Well, I should have made better choices, I should have done something differently.’...Burnout is not your fault. This shit started way before your burnout happened. If you’ve burnt out in your life, let me promise you that that shit started before you were five.” (12:42 | Caitlin Donovan)“Addiction is so much more than substance. Absolutely agree with that because when I think back on the things that just fueled me up, kind of like that first sip of wine—yes, here we go—it would be a raise, a new job, a new title. ‘Oh, I’m being sent to France for work. Look at me. Look at my fabulous life.’...it is very, very addictive to be able to call people and, ‘Oh, what’s going on with your life?’ Oh, I just got promoted to this.’ And it’s all crap. (20:40 | Caitlin Donovan and Erica Rooney)“I recognize that the system is the problem. The system is the problem but what I know about changing systems is it takes generations and generations. And we are changing the system, we are, but it will not be at the level that I want it to be until I get six feet under the ground. So, for me, I thought, ‘What can I do? What can I do? There’s got to be something that I can do, not to change the system, but for my own self, so that I don’t have to be person experiencing all these gaps.’” (30:24 | Erica Rooney and Caitlin Donovan)Links
Connect with Erica Rooney:
https://www.ericaandersonrooney.com
https://www.instagram.com/ericaandersonrooney/
https://www.linkedin.com/in/ericarooney/
https://ericaandersonrooney.myflodesk.com/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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“Your biology could be working against you,” says host Cait Donovan, when it comes to your ability to foster a hopeful and positive mindset. As it turns out, those with adverse childhood experiences (ACE) can lack the brain plasticity necessary to adopt a new growth mindset. Luckily, you have the power to change this and in this episode of FRIED, Cait shows you how.
She shares the three steps necessary to bolster and support yourself in order to enable the process. She reiterates once again why safety is the building block to resilience, change and burnout recovery, and the importance of movement, sleep, proper nutrition and hydration.
The body and the brain are more interconnected than we tend to recognize in Western culture. Join today’s FRIED episode to use that connection to foster, rather than hinder, growth and recovery.
Quotes
“The idea is if you could just get more growth mindset, then your brain will respond and everything will work swimmingly. But Chinese medicine philosophy taught me to look at bodily systems and how we function in the world and how we behave a little differently than how it’s taught in the West. Things are more connected, more interwoven, less separate and there’s an emphasis on the fact that most causes could be effects and vice versa. And also, a cause might only have an effect if there’s an underlying, pre-existing risk factor.” (1:20 (Caitlin Donovan)“The questions we need to be asking are, “Why are some people able to access hope more easily than others? Why do some people react to stress in different ways than others? What are the pre-existing factors over the course of someone’s life that allows them to create a more hopeful outlook or mindset? Are there biological factors that support hope? Are there biological factors that impede hope? Are there biological factors that support positive mindsets or that impede positive mindsets? What I’m looking to explain is that there is more to positive mindset than just deciding to think differently and then think differently.” (4:02 | Caitlin Donovan)“Your brain cannot change, you do not grow courage, nothing happens until your body feels safe. Your nervous system doesn’t create more resilience, your Vagas nerve doesn’t tone—none of the things that all the people are talking about when it comes to burnout recovery happen unless your feelings of safety are improved.” (10: 40 | Caitlin Donovan)Links
https://www.friedtheburnoutpodcast.com/post/jeff-harry-leave-your-serious-grownup-behind-and-heal-your-burnt-out-brain-through-play
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now!
“Differentiating burnout from stress is one of the most popular questions around burnout,” says host Cait Donovan. On today’s #straightfromcait episode, she will reveal what she calls ‘the line in the sand’ that separates “mere” stress from the kind of burnout that requires recovery. She’ll explain what it means when your downtime—even if it is weeks or months long—leaves you feeling just as overwhelmed and depleted as when you were working.
She will also walk us through the first few steps that make up the FRIED framework which was designed to help us recover from burnout. She’ll also explain what you can expect from UNFRIED, her four-month small group coaching practice cultivated based on years of various practices.
Join today’s episode to learn more about what it means to be truly burnt out, and move one step closer to recovery.
Quotes
“Chronic stress is the cause of burnout, so a better question would be, ‘Is my stress chronic enough to lead to burnout? Has my chronic stress already led to burnout, or not yet?’ Because you can’t have burnout without stress but you can have stress without burnout.” (1:21 | Cait Donovan)“The continuum of chronic stress that leads to burnout, there is a line in the sand that gets drawn. Just one. A really simple one. A really easy ‘is-this-already-burnout-or-not?’” (1:41 | Cait Donovan)“You decide to take a few days off, and you have a long weekend, and at the end of those few days you’re thinking, ‘It doesn’t feel like I took any time off at all. I don’t feel at all better, I didn’t manage to get anything done. I don’t feel like I’m going to be able to get anything done tomorrow.’ …You find yourself at the end of it saying, ‘I’m supposed to feel better now, right?’ But you don’t.” (2:27 | Cait Donovan)Links
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Burnout Recovery works better with support. UNFRIED is our small group (5 people max!) coaching program to help guide you through your recovery. Apply now!
Podcast production and show notes provided by HiveCast.fm
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“It’s praised in our culture to have a bold, clear, big vision for the kind of impact you want to make in the world and in your life, but what’s not talked about is, ‘Is it realistic?” says Sarah Vosen as she joins Cait Donovan to co-host this latest episode of FRIEDguides. Today, the two discuss why high achievers tend to be the first to burn out. It has to do with unrealistic expectations–both for their achievements and their capacity to achieve. As a result, high achievers continue to expend more energy than they receive in return, and–being so doggedly ambitious--don't stop, even when they’re on the verge of breaking down.
Many high achievers are people who are operating from trauma and wounding, perpetually chasing a dangling carrot of success in order to feel worthy. Today, Sarah and Cait discuss the common signs of energy depletion, how we can manage them and start restoring our input.
Join Cait and Sarah to learn more about savior complexes, controlling people through indebtedness, and the hidden hazards of having high kitchen counter tops.
Quotes
“It’s praised in our culture to have a bold clear, big vision for the kind of impact you want to make in the world and in your life but what’s not talked about is, ‘Is it realistic?’ For your capacity as an individual and/or your team, if you have one, to actually achieve what you’ve set out to achieve without digging yourself a hole of depletion in the process.” (1:49 | Sarah Vosen)“Perfectionism and people-pleasing tend to be two sides of the same coin…and these things are rooted in wounding. It’s rooted in wanting to be seen, to be praised, to be loved, really, at the root. So, when you’re operating from this place, this wounded place, you feel like the more you achieve the more you’ll be loved, and so why wouldn’t you, especially if it’s possible.” (3:14 | Sarah Vosen)“The more you do, the more you output. So, the only way to get better and recover from burnout is to decrease your output and/or increase your input because you’ve got to fill that hole of depletion somewhere, somehow.” (8:53 | Sarah Vosen)“I feel like people who really get stuck in the burnout cycle are the high-achievers, first and foremost, because they wait the longest to get the support. And the habitual drive is strong, so until your literal will to push breaks down, you keep using it to keep going.” (17:48 | Caitlin Donovan and Sarah Vosen)“You can still make a difference and achieve, make an impact, have a vision in the way that you want to when you come back to it from this shored up, energetic, conscious place, where you are spending only what you want to spend on only what you want to spend it on, and you’re consciously receiving more than you were before.” (25:11 | Sarah Vosen)Links
Connect with Sarah:
One-on-one coaching free call with Sarah Vosen:https://caitdonovan.as.me/coachwithsarah
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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“I often say that story is the most powerful tool on earth and I really believe that,” says today’s FRIED guest Jacquelyn Fletcher Johnson, who, as the founder and CEO of the Heartwood Leadership Institute, has helped countless Fortune 500 executives step into their leadership. Today she joins host Cait Donovan to discuss the stories we tell ourselves—about who we are, what life and work are meant to be like and how these stories manifest in our lives and even in our bodies until we finally dig deep down and investigate what’s underneath them. The two women discuss the most common stories people—particularly those who end up burning out—tell themselves about worthiness, visibility and attempting to go the journey alone.
Ingrained into us at the deepest cultural level are all the variations of author Joseph Campbell’s “hero’s journey”—wherein the protagonist sets out on a journey, encounters and overcomes obstacles and emerges victorious. Jacquelyn and Cait discuss the destructive messages this classic trope can nonetheless instill in us about our value being determined by how hard we struggle.
One of the most powerful aspects of storytelling is its malleability. Join today’s conversation to learn how to shape the story you tell about yourself.
Quotes
“I really had to look myself in the face. I had to look at what I was doing, how I was behaving, and for me it really came down to one internal state and the stories that I was telling myself about who I was…and story was a huge part of that…Story helped me come back from that experience and become someone else.” (9:07 | Jacquelyn Fletcher Johnson)“It said to me, ‘I will only have to overcome something hard once, and once I’ve overcome this hard thing, I’m good.’ You know what it said to me? ‘Until I overcome a hard thing, I have no value, because if I haven’t overcome a hard thing, then where’s my value?’ And I didn’t give any credence to any of the hard things that came before burnout because those hard things were not as hard as other people’s hard things.’” (19:29 | Jacquelyn Fletcher Johnson and Cait Donovan)“This is story. It is malleable. It is based on our own interpretation of it, and so if we are living story unconsciously without actually looking at it, without talking about it, without seeing it for what it is and surfacing it, boy is it powerful and it is operating underneath everything.” (22:03 | Jacquelyn Fletcher Johnson)“We have our own legends. We have our own myths in our lives and that legend influenced much of my life and many of my decisions and it wasn’t until this big diagnosis where I was like, ‘Honey, you can’t do this alone,’ and my gosh—I learned more about love and about the people and what support looks like and what acts of love look like than I have ever experienced in my life.”(35:50 | Jacquelyn Fletcher Johnson)Links
Connect with Jacquelyn Fletcher Johnson:
https://www.heartwoodleadership.com
https://jacquelynfletcherjohnson.substack.com/
www.linkedin.com/in/jacquelynfletcherjohnson
bit.ly/bouncebackorder
https://www.amazon.com/Coyote-Wisdom-Power-Story-Healing/dp/1591430291
https://www.jcf.org/learn/joseph-campbell-heros-journey
https://bit.ly/exec-retreat
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
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“I want you to give yourself permission to live in this rule of thirds,” says host Cait Donovan, borrowing a concept that Olympic runner Alexi Pappas recently shared online. Alexi's coach told her that anything you're doing right will feel a combination of good, bad and just neutral. Cait explains how this applies to burnout recovery, and how to incorporate it into your own life.
She also discusses fourth grade teacher Ryan Brazil's viral clip which explains that we are not obligated to blindly follow our first and, perhaps, most impulsive thoughts. Instead, we have the power to adhere to or act upon any one of the many successive thoughts that align more with who we want to be.
Cait shares a story from her own life where she chose to place emphasis on her second thought of compassion over her first thought of judgement.
Quotes
“If you are adhering to those thirds, it means you’re on the right path. You’re doing the right things. You’re pushing yourself hard enough but you’re not pushing yourself too hard. You are enjoying the good moments, you are paying attention to the things that aren’t great so you can fix them. You’re sort of doing all the right things. This is so true in burnout recovery.” (2:13 | Caitlin Donovan)“The fact of the matter is, your sleep is going to be bad, something external is going to happen, you’re going to have to prep for a conversation or an action item. You’re going to be disappointed in yourself for not sticking to a food regiment, or you’re going to—whatever. There are a million reasons to be in that space, but we don’t want you to be in that space for four days a week. We don’t want you to be in that space for seven days at a time, unless the next week is neutral and the week after that is great.” (4:58 | Caitlin Donovan)“I do remember having that second thought and thinking, ‘I would rather choose this way to think about myself and other people because I think it’s healthier and I think it’s safer.’ That doesn’t mean that when somebody’s really doing something terrible, you should excuse it and try to interpret it differently so you can explain it away.” (9:31 | Caitlin Donovan)“You get to decide which thought you stop on because the thought you stop on is probably the thought that you’re going to repeat to yourself.” (11:12 | Caitlin Donovan)Links
Alexi Pappas: https://www.youtube.com/watch?v=cKndqq0CsRc
Ryan Brazil: https://www.instagram.com/mrs.brazil_28/reel/C_MRG4vSh4g/
Connect with Cait:
Initial Call with Cait: bit.ly/callcait
Initial Call with Sarah: bit.ly/callsarahv
Podcast production and show notes provided by HiveCast.fm
- Visa fler
