SARAH MOODY COACHING
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Ep 95: Break Through Burnout Part 1 | How To

WHAT YOU'LL LEARN FROM THIS EPISODE:

  • What is leading to burnout
  • Identifying the external and internal forces contributing to stress, overwhelm, and exhaustion
  • Two simple cognitive tools to rewire your brain

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This week we are starting a new series to Break Through Burnout.

There are so many external and internal forces leading to feeling overwhelmed, stressed, and fatigued.

In this episode I'll outline two simple tools to rewire your brain and start overcoming burnout:

1. The Thought Download
2. The Framework

Remember, when you train your brain - notice and love yourself when it feels hard to say no, to set boundaries.
It's really important to honor yourself first, say no to extra work, or reprioritize your work to stay grounded in the belief that you come first.

Learn more about the Amazing Results Corporate Coaching Program. 

If this episode inspired you, thank you for leaving a review on Apple Podcasts.

You can also comment on this podcast's Instagram post or take a screenshot of you listening and post it to your Instagram stories, LinkedIn, or Twitter.
Tag me @sarahlmoody

You got this, rockstar.

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Hey, rock stars. I hope you're all feeling effing fantastic this week, or if not. Hey, we've got a lot of podcasts that could help you with these incredible cognitive tools that I'm so madly in love with. So a lot of my students and a lot of teams are coming to me for group coaching around the fact that they're burnt out.

And they wanna leave corporate America and they're fried and they're overwhelmed. So I'm gonna do a whole series of podcasts around how to cure burnout. This is part one. Chapter one. And in this session, really what we're gonna focus on .Is understanding what's going on in the brain. That's driving burnout.

I'm actually seeing such high levels of burnout that I'm calling it the second pandemic. Why? Because more than a third of my students and the teams that I'm coaching feel, they need to be available 24/ 7 and about 50% believe they need to work long hours to get ahead. I talked to one client a couple weeks ago and he's got a team of 300 people.

He said, Sarah, everyone on my team feels some level of burnout. Some are fried, like heavy burnout, some are light, but everyone's experiencing this. And I know as we go into this next chapter of: economic challenges, macroeconomic issues, you know, I know there's gonna be some layoffs, so I could already see that you and your existing teams

are not gonna have enough resources. I know you don't have enough right now, and you're still gonna be expected to do the same amount of work. So we'll go into one tool right now that can really help you. If you're feeling like you're living in a rut of burnout on a hamster wheel, this is the start of taking one little step to get off the hamster wheel.

 The other thing that I'm hearing as well is like work life balance is nonexistent. So I'm gonna tackle that at a different podcast and what's been so amazing to watch is I've just had a number of rock stars, just graduate in the last month. And they came in with burnout, like everything from, you know, I feel pretty good.

One day to I'm a hot crying mess and I can't get any of my work done. And my team's worried about me, you know, like another day. And so one of them. In 90 days, she cured burnout. Another one, it took 180 days. So it really varies from human to human. But absolutely these cognitive tools are just working. this week I'm doing two cognitive workshops for teams, Google, and another company.

And that is literally what I'm just gonna start investing in is going to leaders. And doing these workshops and really helping you and your team cure the second pandemic of burnout. All right. So we're gonna dive into a lot of different things behind burnout. First. I wanna talk about like the challenge that I see outside.

So outside of us as humans. So the outside circumstances are resource shortage. We all know about the talent shortage, the great resignation, even just in tech. We've got 4 million unfulfilled jobs in the U.S. Alone right now. So that's number one. So huge, massive burden on those of you that are, you know, in your jobs right now.

Number two. Truly the world is a shit show right now. There's a lot, you know, the war, the imminent news about Roe V. Wade. There's just a, you know, the macroeconomic issues. I know there's a lot of load on your brain around what's going on in the world outside of you right now. And then number three, just navigating elder care,

the kids are at home and, and the whole list of things that are on your plate outside of you just showing up and trying to do a great job at your career. So these are the challenges, the three challenges I see outside of you. And I hear about in with all my students and teams. And then what's going on inside inside of you as humans right now that I'm really seeing a lot of is this nonstop drive.

And especially for those of you that your identity is female. Definitely like oversteering on being polite and not interrupting. and not thinking that you can say no without being perceived as like the problem team member. So lots of giving and selfless giving and not being able to say no and fear of what people will think.

And so there's a lot of beliefs that society has given us that I see on repeat right now in a lot of my students brains. And definitely there's this overarching belief of if I wanna get ahead and I wanna get a promotion and I wanna make more money, I have to work hard. That's how it happens, which I'm gonna tell you right now from the woman who has two businesses and works four days a week.

That's a big fat lie. I'm also seeing this huge drive, especially in certain tech companies to go for that promotion. I found this really funny meme the other day, and it's this kid and he's in like a green and white little baseball t-shirt and his fist is all pumped and his lips are curled. And, and the memes, like I started my new job less than two months ago, and I'm already on the promotion list and we may laugh at that, but for a lot of us, that's the truth.

Like that's literally where we wanna be. That's how we feel. That's what we believe. And then of course, as we know, We are gonna be short staffed forever. I don't see anything shifting in the imminent horizon. And combine that with you all feel like you can't say no, you need to be available 24 7, 365, or you'll be seen as the problem employee, or you'll be seen as not a team player, or you won't be respected or you won't trusted. So it makes sense. You're on this hamster wheel of beliefs. It makes sense that for so many of you, the light inside feels broken. You're on a hamster wheel of like rote duties. There's no light, there's no magic. There's no flying at 35,000 feet above the shit show. You're just working on that hamster wheel.

And I understand. And what I'm gonna share with you today is how to get out of that. So exactly. If you find yourself at work, like feeling cranky, feeling disillusioned, feeling like work feels unfulfilling, difficulty, concentrating, procrastinating, feeling, fried, overwhelmed, worried. These are all signs that you're in some stage of burnout.

And, it is curable. My friends that I want you to know. So think about a pie right now, like think about like an apple pie and there's two slices in the apple pie. And what I'm seeing is one slice is about 25% and one slice. 75%. And the 25% is the spinning, ruminating, anger, frustration, resentment, all the things going on in your brain, the spinning that's stopping you from getting work done.

The 75, the other 75% of the pie chart is what I see as. Work in your career and, and thriving there. So this spinning is what we're gonna look at today, the spinning in your brain. Okay. 

How many of you feel like you can't say no and you must get it all done and it must get all done now and perfectly. You must be available 24 7 for your teammates. Just ask yourself that question right now. Do you identify with being that human? If so, keep listening. Okay, so brain 1 0 1. I know it feels like your brain right now is working against you.

But right now, I wanna share with you that none of us have been taught to manage our brain. We're not taught to train our brain. Okay. And so about 90% of the thoughts that are going on in your brain right now, if you just took all your thoughts out of your brain and put them down on a piece of paper, just do that right now.

Or just do that at the end of the podcast for like five minutes. You're gonna see that actually. About 90% of them are negative. I used to a couple years ago, I, I saw about 80% of the thought downloads were negative. Now it's up to about 90% plus. And when you say you think about, say one of your colleagues, oh my God.

He's such a pain in the ass. When you think that thought you probably feel frustrated, annoyed, angry. And what do you do when you feel frustrated or annoyed or angry, maybe you feel angry. You probably complain about him to your colleagues. You probably do some ruminating and spinning. So just think through all the things that you do, where the result you're creating for yourself, because you have this negative

thought error about your colleague is then you're not showing up for your badass self as that magical, smart, creative, inspired, calm, confident, human. Right. So that's what we're gonna talk about today. So for those of you that are newer to my podcast, I love to take the brain and divide it into two camps.

You've heard about the lizard brain, the primitive brain. I call that your puppy. This is your puppy brain. And for those of you that, you know, understand like OKRs or understand metrics or results, I think of him as the results thief, he's always scanning for danger. This is why your thoughts- most of them are negative.

And he likes things to be really easy. He definitely does not want you to say no to additional work or say no to your colleagues, or he definitely wants you to be available 24 7 365. So he is one of the reasons why you're feeling burnt out. Okay. The thoughts that come out of that side of your brain, the other side of your brain is the prefrontal cortex, the human brain, the newer brain.

This I call the results maker this side of your brain, because this is where your long term deepest desires. I know you wanna have work life balance. I know you wanna feel connected to your teams. I know you wanna just feel at ease in life and feel like work can be easy and fun, and you can have all of that when you learn how to train your brain and really leverage your CEO brain.

And because most of us were not taught how to train our brain. Most of us are living in our primitive puppy brain. Right. And I love this analogy of he's the little puppy that you brought home from the pound. He's peeing in your house. He's chewing your furniture. He's pooping everywhere. He's not been trained.

And that's what we need to do. We need to train your puppy brain. Train your brain because your thoughts like that thought of my colleagues, such a, you know, pain in my ass is creating a result where you are showing up as a pain in the ass, and you're not showing up for yourself. So your thoughts will always create your reality.

And I love, I'm obsessed with cognitive tools, as you all know. And so I know that thoughts are optional. That's cognitive tool, 1 0 1, they're just sentences in your brain. So we're gonna use our CEO brain to change our reality of feeling burnt out by changing our thoughts and our beliefs. So I want you to visualize you sitting on your couch right now with your TV screen in front of you and a big box of popcorn and on the screen are all of your thoughts. Okay. So I want you to be an observer, a watcher, of your brain. Your brain is the most powerful supercomputer on the planet. And right now my friend, you're using 5% of it.

Okay. So on the screen is, are all of your thoughts and that thought download is what we're gonna look at. So ask yourself some que and I'll, I'll do this at the end of the podcast as well, but what are your thoughts about setting boundaries at work? What are your thoughts about saying no. What are your thoughts about just trusting yourself that you know, your priorities and everything else is noise.

I want you to start thinking about these questions.

Okay. So tool number two. So tool number one is the thought download. Taking all your thoughts out of your brain, writing them down tool number two is the framework and the framework is a tool that we all use every day in thought work that shows how your thoughts, like my teammate, such a pain in the ass, or no matter what I do at work, it's not good enough.

Those thoughts will always create your reality. So the framework has five categories and what's most important is the first category, which is a fact, and this is just neutral words. What's gonna stand up at a court of law before a judge, something we can all agree upon, like your job, a white car, a red apple, right.

We can all agree on those things. So that's a fact. Now, what's your thought, when you think about that fact. So say the fact is your job. One of the thoughts I hear and repeat with my students is no matter what I do, it's never good enough.

The next category is feeling. What one feeling do you feel when you think that thought? I hear a lot of frustrated and angry. And then my next question's always, well, what do you do or not do when you feel that feeling? And I hear a lot of I complain about work to my family and friends. I stew in negative thought loops that whole spinning concept I talked about earlier and I scroll on social media a lot, Sarah, instead of working.

And then I asked, well, what, you know, what's the result that all of those actions create for you and it's resentment. I feel resentment. I, I procrastinate. I'm scrambling to get my work done. I'm feeling fried right? Only because your brain has a thought, no matter what I do, it's never good enough. So the minute you start seeing and dissecting and using this framework to look at the thoughts in your brain and be open to believing that by rewiring your brain and coming up with a believable thought, you completely change your feeling, your felt experience and what you do and how you show up at work.

So that is tool number two. So another great example is say, you've got three priority ones on the calendar that are due Thursday, close a business, a thought error where you're definitely not gonna serve yourself is like, I've so much on my plate. There's no way I can get it done. Right. And then you feel stressed and then you work late and you skip the gym and you don't set boundaries and say, no.

and this is why you're feeling fried resentful, and you're not showing up for yourself at work or at home. Cause of that thought. Now here's what a lot of my students are using. That's really blowing their mind. So the, the facts still say is the same, you know, we've got a resource shortage, but we're, you know, we're all high performers and those three P ones on the calendar due Thursday, co B are not gonna go away and we're not gonna get some magical new team members on our team.

Right. That's that's a long shot. So what thought feels believ. And a thought that we're practicing a lot right now is I'm open to believing I can do B plus work and still deliver great deliverables, you know, parentheses I'm a high performer. And so then you feel a little open, like a sigh in your body, and then you set a timer for 90 minutes.

And you remind yourself that you're a high performer and B plus works enough and you turn off notifications and you work and you take breaks and then you focus again. And the result you create for yourself because of that thought, I'm open to believing I can do B plus work and still deliver great deliverables is you complete them in.

And you show up for yourself and your life. You really practice constraint and break up with perfectionist thinking and know that you are a high performer and that you are more than ING enough right now you don't need to prove anything to anyone. So our thoughts in our brain are the only reason why we're feeling stress, anxiety, fear, and overwhelm.

All the feelings of burnout is because of our thoughts. So what thoughts on our repeat for you most days, take a note of those. So then what we've seen is awareness of our thoughts and feelings, right? The thought of I'm open to believing I can do B plus work and still deliver great deliverables.

And the feeling of a little open, see that thought and feeling that really felt believable. Put my student back in their CEO brain, right. Where they showed up, they got the work done. It was B plus it was enough. They went to the gym and had dinner with their family. Okay. So. I'm gonna offer to you three tools that I'd like you to consider practicing and building into your life.

Reduce burnout. Number one is training your brain using those two tools. The thought download and the framework use those tools for five or 10 minutes every day to identify what's going on in your brain, visualize yourself, sitting on the couch with the popcorn, looking at your brain and looking at the thought errors that are creating you, feeling fried and overwhelmed and burn out.

And the thoughts that are serving you, like I'm open to believing I can say no to my colleague and still be perceived as a team player and not the problem employee. So training your brain is number one. And number two is really embracing discomfort. It's hard to say, no, it's hard to train your brain. I'm not gonna say that your brain like loves to do new things.

Your brain hates doing new things. But think about the last time you did something. It's the same muscle, like going to the gym. So embrace some discomfort and really think about your future self. You want a life with work life balance. You want time with a family, you wanna feel calm and confident and that reality and those feelings are completely available to you today.

When you train your brain notice and love yourself when you notice that it's hard to say no, just love yourself through that. Okay. It's really important to honor yourself first, say no to extra work or reprioritize your work and really stay grounded in the belief. That you're already a high performer.

You're already enough. And also too, just know that you will know that this is working, that you're starting to shift out a burnout with these two simple tools by how you feel in your body. Are you feeling a little bit more calm at work? Are you feeling a little bit more like I got this so thought download, use the framework.

Those are the two tools and then really embrace the discomfort of rewiring your brain. But here's what I can promise you. I've been using these tools now for two and a half years, and I've done a complete 180 in my life around burnout. I feel magically alive at work. My students feel magically alive at work. They know how to say no. They've built work life balance into their life. They've embraced discomfort and done hard things. All right, you got this. I love you. I'm gonna give you a couple of those prompts that I asked earlier. So you've got a little bit of a start to this answer, these questions.

What are your thoughts about setting boundaries at work? What are your thoughts about saying no? What are your thoughts about trusting yourself that you know, your priorities and everything else is noise. Do a thought download on each of these prompts, take the unintentional thinking. That's creating worry, anxiety self-doubt and plug it into the framework.

And if you need any help at all, just send a note to our team. All right. I love you. Have a beautiful rest of your day.

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