Overcome Burnout With These Thoughts
Episode #45: Overcome Burnout With These Thoughts
Welcome to the Empowering Working Moms Podcast with Dr. Prianca Naik! In this episode, get ready to learn how to banish burnout! Dr. Prianca shares her favorite mantras and quotes that have helped her in life and encourages listeners to adopt these sayings to find balance and stability. You are enough! You are doing a great job! Everything is figure-out-able. Listen in and learn more.
In this episode, you will learn:
Importance of being aware of one's thoughts and living a life with the intention to banish burnout
Sharing favorite mantras and quotes to ground oneself and find balance and stability
Suggestions for dealing with overwhelming catastrophic thoughts
Emphasizing the importance of taking rest and not filling every second with activities
Encouraging self-love and acceptance
And so much more!
To end burnout and exhaustion and get your peace of mind back, check out her free masterclass on 4 steps to overcome burnout, get rid of overwhelm, and get your peace of mind back.
https://program.stresscleansemd.com/4-secrets-to-living-a-life-you-ll-love-podcast
If you want to work with Coach Prianca Naik, MD, go to
www.priancanaikmdcoaching.as.me to book a 30-minute consultation call
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https://www.linkedin.com/in/prianca-naik-md-0524a196/
Join her FREE Facebook group:
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[FULL TRANSCRIPTION BELOW:]
Hello, everyone. Thank you so much for tuning in. I am so happy to be bringing this podcast episode for you today. Hope you're having an awesome day. And if you’re driving your car right now and you're driving safely, I have been enjoying the coming of spring and really connecting with those that I care about and really lining up my priorities as I want to live my life but enough about me. That's boring. Let's move on to the topic of today and if you are listening this podcast, I'm assuming you're a high achieving type A mother and that in and of itself is exhausting, right? so maybe you're struggling with exhaustion or burn out. You've checked all the boxes of success. You work so hard in your life and yet you find yourself not satisfied, not happy, but you don't have to feel exhausted anymore. Imagine a life with no more burnout, more competence, more peace of mind and that really is possible for you. Because it has been for me and my clients.
My client, Sarah, who's an OBGYN and mom of three small children said, “take the leap and invest in coaching with Priyanka. Before working with her I was struggling with balancing everything and feeling like I was drowning. After going through her program, I found balance in my career as a physician and as a mom to three young children. I was able to manage stress and anxiety with ease and found peace of mind. I learned to make my own decisions confidently along with saying no to unnecessary projects. And people pleasing.” So that is just one testimonial from one of my lovely clients who came to me struggling probably with the same things you are but with a little bit of work and not much time. You can be out of burnout and enjoying your life again really in less than 90 days less time than it took me I know to get through my own exhaustion. Check out my free on demand masterclass four steps to overcome burnout, getting rid of overwhelm and finally get your peace of mind back the link will be in the show notes.
So today I want to dive into meaningful mantras really awareness and thinking about the way we think that's sort of a strange sentence thinking about the way we think but really being aware right? Being aware of how our brain works, and the thoughts that we have our intentionality in life because having awareness and living a life with intention are truly key components of banishing burnout and today, I want to talk about sayings, quotes, etc, that I love so much. And I really try my best to live by them and they come up often in coaching sessions with my clients. And I really thought that they will be useful for you to adapt or take the ones that you find resonate with you and these sayings, mantras, poets, etc. They really keep me grounded and give me so much peace, so much balance, and stability when my brain wants to take over be, I guess, kind of naughty in a state of stress or anxiety because that is really what our brains like to do. They like to stir up trouble. We've got old pathways, the default mode network, which is really just like the background brain noise, it goes on and on and on and it depletes us of our precious and finite energy. So, we can decide that we want to not give into that tendency. And one of the ways is to really ground ourselves with sayings especially when shit hits the fan or like gets hard. And it does regardless of what Instagram shows, regardless what social what is on social media, human the human experience can be tough at times. It can also be really beautiful. You can have a hard day but you can still find joy. All right. So, if you want to grab a pen and a sheet of paper to jot down any of the following things that resonate with you, I encourage you to do so. If you're not driving or if you're driving you can maybe listen later.
So, one of my favorite sayings is “I can do this.” And this actually came up with my first one of my first business coaches shout out to Bonnie Kuh. She came up with that thought for me in really starting my business because at that time I had no idea what I was doing. And she and all my business coaches really have maintained a belief in me even when I didn't but I remember that I can do this and I can do hard things because I have, I have told the story before but it took me so long to get into medical school. It took me maybe not that long, but three years before I could beef up my resume to get into medical school and I believed in myself at that time and I knew I could do it. And I did. So, this thing is so meaningful for me and I really try and remember this when I'm doing something hard or I'm dealing with something that stresses me out or you know, it's unknown territory.
Another one is “I am safe. I am okay.” And this comes a lot of a lot because when something happens where we feel like we may have to deal with adversity or there might be a confrontation, it depends on you know, your childhood, your background, we all have different triggers. But there are triggers that will make us feel unsteady or not safe so really grounding yourself and breathing and saying yourself I am safe. I am okay. Can be so helpful.
Next, “This too shall pass.” This too shall pass. I'm pretty sure that's biblical. And this is so helpful when you're having a bad day or having a bad moment. A bad moment doesn't equal a bad life, right? So, you get to be human. You get to experience all the emotions, negative, positive, all of it. Good things, bad things happen. And when you're feeling off, or even in the depths of despair, and you're dealing with something really tough. Just remember, nothing's permanent, the only things that’s permanent in life is change and this too, shall pass. I love that one. And I use it all the time.
The next is “Everything is figure out able.” Which is the book title by, a book title of Marie Forleo. I did not make it through her whole book but I love this so so much because everything really is figure out able. There's always a solution, even in the most complex problem. So, remember that when something approaches you have a new problem. You don't know where to start, just give yourself peace of mind and remember that you will figure it out.
“I can find peace in any given moment.” I can find peace in any given moment. And this actually came up with a lovely client of mine in a coaching session with her and I offered to her that peace really comes from within and in any given moment no matter how hard we can actually cultivate peace. By grounding ourselves we can focus on our breath really tune in into our mind body connection and be in the present moment and out of our heads. And find peace that is so so powerful. In a world where we feel like there's so much, we can control there is that that we can create peace for ourselves whenever we want.
“This is my choice.” So, this is really helpful in realizing that you decide what you're doing in your life and you're not trapped. So even if you hate your job, this is your choice. It's a choice that you're there. You're not forced to find another job. I'm sorry that's harsh, but it is true and I think realizing that we have so much more power than we own up to can help us to feel like we are living the life that we want and if we're not, we can change our choices and then that's our choice.
“I am doing my best. I am enough. This is enough.” This is so important to keep in mind for all of you type A overachieving perfectionist out there, because often we get the messaging or we have in our heads and nothing we do is good enough. Even if we're doing our best, that's not enough and that's not true. So being able to relate to ourselves that we're doing our best, it is enough is so restorative if you really practice believing that.
“Done is better than perfect.” This is super useful in just doing something getting a project done doing something for your kids, let's say crazy, trying to make it 100% amazing. Okay, this really helps to remove the paralysis that can occur when we're trying to make something “perfect”.
“Nothing has gone wrong.” Nothing has gone wrong. So, really seeing this is particularly helpful in hardship, the hardships that you might be facing in your life or you have faced. Nothing went wrong, it is part of the process and life is a journey and I’m sorry if I sounded screechy but It is a journey and the sooner we see that way the faster we can removed our own resistance and suffering to the bad stuff that comes up. So, anything for me the darkest times of my life, I now have brought me to where I am today and without that I wouldn't be who I am and I'm so grateful for that actually. Okay, so remember that nothing has gone wrong. It is a part of your journey. Even when you're in pain. You probably can't see that but surely, you can reflect on your past and see how it has shaped you and how much you learned.
“I am not perfect nor other people and that is okay.” Okay, so I don't want to spoil next week's episode I am going to talk about anti perfectionism because being like trying to be perfect is really such a joy stealer. And when we can acknowledge that we are not perfect, we will never be because we're human. And the other people are not perfect because when other people make mistakes at work, or maybe with your kids, some small mistake occurs. It can be very destabilizing in the sense that it can really shake you up and make you furious, right? But if you can remember that everyone makes mistakes. You can give yourself compassion for any mistakes or missteps or mishaps and you can do that for other people too. If you are practicing that for yourself.
“I cannot control anything outside of myself.” I cannot control anything outside of myself. This is a fact of life that we really can only control ourselves. We can't control circumstances around us. We can't control other people. And it is probably one of the toughest realities to face when you're a type A working mom, I'm sure many of you would like to control your spouse. Have that person you know doing more errands, doing more around the house helping more with the kids, whatever else and unfortunately, you can't control other people. Okay, and the sooner that we can accept this almost devastating fact. Right because we all just want everyone to be just like us. And honestly though, we kind of want that the world would not be a very fun place if we were all the same. To preserve the uniqueness of the human species. That's just how it has to be and the sooner we can accept that we cannot control anything outside ourselves, the better and the more inner peace we will have.
I'm going to give you the next three together. So, these are things I say to myself throughout the day “here and now there is a body rising and falling” and these are all mindfulness techniques. And they will help you to really hone in on the present moment and what this helps do. Is get you out of your head and into your body so that you're not obsessing over whatever thought you have any catastrophic thinking or catastrophization it will really get you out of that. And that's why Jon Kabat Syn’s famous book on mindfulness. I believe it's called wherever you go there you are, right, because you go there and there you are in that moment. So here now there is a body are rising and falling as it relates to the breath, noticing the rising of the inhale and the falling of the exhale. So, you can pick any of those to practice breathing mindfulness and get yourself out of your head because when we are up in our heads, when we are over analyzing, when we are obsessing, we are stealing our own energy, we're depleting ourselves and then when we don't have energy to give to the people that we care about we beat ourselves up. So, by being mindful and aware, we can really start to work on that with baby steps using those any of those three sentences/mantras.
Okay, this one, this next one. This one's a tough one for me, but I'm going to share it with you. “It is okay for me to rest.” It’s okay for me to rest. And along with that the next one is “I don't need to fill every single second with activities.” So, these two really are to highlight the importance of slowing down. We live in a really fast paced world with technology like up our butts and you know, social media and constantly texting and phone, needing the phone even for timing, people now that have apple watches. Anyway, the point is, is that our brain is constantly stimulated and it is critical for us to take rest take time, get enough asleep take 10 minutes of doing nothing. Maybe meditating, maybe just sitting there quietly, quietly reading. And we don't have to fill every single second with something that giving our mind and our body some rest is really critical in energizing ourselves and enjoying our lives and not feeling burned out.
Give you the next also in a triplet so “I love myself. I accept myself. I am always working on myself.” So, these are just to acknowledge that we're lovable and I know many of my clients come to me they don't self-love is such a far cry from where they are they can't even wrap their heads around it and truly a fake it till you make it mentality is the way to go and really just pretend to love yourself or ask yourself what would I do if I love myself? And by doing that you can truly truly learn to love yourself with time and I don't even it doesn't even really take that long. You could fake it and within a few weeks find that you're really loving yourself. Same thing with accepting yourself as you are imperfect. You know, all the messiness all of it like really accepting that about yourself and being okay with it. And as we do that we make ourselves more human. And then the great consequence of that is that our children can see that we're human and then for them, it's okay to be human and they're going to be more accepting of themselves and satisfied in their lives. And how beautiful is that that the work we do has a ripple effect on them?
“I am an incredible mother.” That's the next one. All right. I know you were doing a dope ass job you are. You're an awesome mother. If you're listening to this, you're obviously working on yourself. You want to be better. And so, you're a great mother. I am an incredible mother. Don't forget it because we're so busy with the mom guilt and the we're not doing enough and this we're working. But what about the fact that when we work, we're setting a great example for them of hard work and really making an impact in the world.
The next one is “People are good.” This is a great one to remember because there are so many bad things happening in the world of course right and news stories are horrifying and terrifying. But if you can remind yourself that there are good people out there, that people are good. You give yourself a more rose-colored lens of the world and by doing that you're not hurting yourself. You're not being naive. You get to experience life in a more positive light.
“Don't underestimate the power of what's available” and this one comes from my own coach and I love this so much because it really shows us that anything is possible that things can change that there is so much available there is abundance of love, relationships, friends, people, money, all of these wonderful things. Okay? Do not underestimate that they're there.
These are my mantras the most popular ones. For me, I love hunting the most popular as if there are multiple people who look at this. So but these were my top mantras, sayings quotes that I wanted to share with you. I will quickly list them again. Before we wrap up the episode. I can do this. I am safe I am okay. This too shall pass. Everything is figure out-able. I can find peace at any given moment. This is my choice. I am doing my best. I am enough and this is enough. Done is better than perfect. Nothing has gone wrong. I am not perfect nor are other people and that is okay. I cannot control anything outside of myself. But it's true. Here and now there is a body rising and falling. It is okay for me to rest. I don't need to feel every single second with activities. I love myself. I accept myself. I am always working on myself. I'm an incredible mother. People are good. And don't underestimate the power of what's available and these will be available in the show notes. If you don't want to take notes. You can probably copy and paste them to yourself. So, thanks for tuning into this episode and you too like me and my clients can be out of burnout, enjoying your life again. Check out my free on-demand masterclass, “4 Steps to overcoming burnout, getting rid of overwhelm, and finally getting your peace of mind back. program.stresscleansemd.com/4-secrets-to-living-your-life-you-love-podcast. The link will be on the show note. You will learn steps to overcome burnout and about my program overcome burnout, which you can out of burn and in to joy, balance and peace of mind in honestly less than 90 days a lot faster than it took me because I have streamlined process that I shared with all of my clients. Link is in the show notes. And thank you so so much for listening today, and I will talk to you next week.