October 21, 2025 • 28 mins
Have you ever felt like no matter how much you rest, it’s never enough? Like your mind is still running, your body still buzzing, and your soul quietly whispering for a pause? Burnout isn’t just exhaustion — it’s your nervous system calling out for a reset.
In this episode, I explore what really happens beneath the surface when overwhelm takes over — why recovery can feel so hard, and how to gently bring yourself back into balance.
I’ll also guide you through a soothing meditation designed to help your mind and body reconnect to safety, calm, and steady ground.
With love,
Dr. Evette Rose
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
Welcome to Heal Within here with me, Dr.
Evette Rose, trauma therapistand also creator of Metaphysical
Anatomy Technique.
And this podcast is your safeplace to explore emotional
healing, nervous system repairand deep inner transformation.
And if you are ready to godeeper and you would like to be
(00:28):
supported in your healingjourney, then you, of course,
can always book a one-on-onesession with me or with any of
my certified metapsychologycoaching practitioners.
You can also join us for ourupcoming live healing events,
workshops or retreats atmetaphysicalanatomycom.
And now let's begin yourjourney back to wholeness, one
(00:50):
breath at a time and onebreakthrough at a time.
And in today's podcast, we'rediving deep into unwired how to
reset after burnout andoverwhelm.
Now, this is a place where Imyself have been as well, and I
don't know if you can relate.
(01:10):
I mean, if you've ever feltlike you're running on empty, no
matter how much you rest, youmight be experiencing burnout.
You see, today we are exploringwhat burnout really is, why our
brains and bodies struggle torecover and how to reset in a
(01:31):
practical, science-backed way.
But first let's name theproblem.
What is burnout?
You see, burnout?
This is when we feel a state ofemotional, physical and mental
exhaustion, and this normally istriggered by long-term
(01:53):
high-level stress.
It can also be long-termlow-level stress and a continued
behavioral pattern where weoverextend ourselves.
A continued behavioral patternwhere we overextend ourselves,
maybe take on too muchresponsibilities every day,
working just that half an hour,a little bit later, not
exercising as much, cutting downbecause maybe we are too tired,
(02:16):
skipping that meal every moreso often because we are too
tired, or our schedule justslowly starts to become
unbalanced until it's completelyunbalanced.
Now some of a lot of the commonsigns that I myself have had,
and let's see if you can relate.
(02:36):
It's fatigue, irritability,lack of motivation, brain fog.
It can also be physicalsymptoms.
It can be headaches, it can beinsomnia, it can be digestive
problems and when our energy isso depleted and we start to feel
(03:02):
it's a tough way to explainbecause it's so unique, it's so
personal for everyone else.
It's like for some people theymight say they feel anxious,
other might say they feeldepressed, other might say they
just feel like a complete lossof motivation.
I've heard people say, well,when I feel depressed, I feel
anxious, and other people mightsay, well, I feel depressed, I
(03:24):
feel fatigue.
So you can't even call itdepression, because even that in
itself is a very uniqueexperience for every person, but
what it does have in common isthat burnout arises when demands
exceed our resources.
It can be physical and it canbe mental.
(03:46):
So there's too much output andthere's not enough recovery and
there's a discord between howmuch we put out and how much is
what we put back in.
But why is that discord therein?
But why is that discord there?
That is now the big question,because if that was balanced, we
(04:17):
wouldn't have burnout in thefirst place.
So why do we experience it?
You see, sometimes it can be dueto a lot of chronic stress that
we're feeling.
It can be multiple small littleissues that's coming together.
There can also just be that one.
I call it like that thorn inyour side situation.
But regardless of the source,regardless of whether it's
multiple or just one, chronicstress actually keeps our
(04:40):
sympathetic nervous system inthat fight or flight response.
So that switch is turned on andcortisol and adrenaline, all of
this is staying elevated andit's leading to such an
incredible amount of energydrain.
And then we have our lack ofrecovery time.
We don't put enough back in andthat perpetuates that nervous
(05:05):
system dysregulation.
Because when we look atinstances where we are caught up
in acts of what I would calllike emotional labor.
This is when we're caring forothers.
They could be high pressure atwork, there could be toxic
environments that's draining thebrain as much as physical labor
(05:27):
.
And I mean we're surrounded byphones, social media, ipads,
computers.
Even kids have a phone and aniPad.
Now, I don't know about you,but I grew up way back in the
early 80s and the TV.
If it had signal, I could watcha show, maybe once a day, once
(05:49):
a week, I don't know, but nature, that was my playground.
So now we're living in an erawhere there's this absolute
digital overload, constantnotifications, so accessible,
always ready to help.
You know, phone is alwaysturned on and there is such a
(06:09):
blur now with work and lifeboundaries.
It's almost like it's fusedtogether as one life, instead of
having a work life, having apersonal life.
You know, it's when I talk aboutsome of you might've heard when
I talk about the star of life.
Right, that's really important.
So when you're a star, each tipis maybe your career.
(06:32):
One tip is your relationshipwith yourself, another tip can
be relationships, another tipcan be health and another tip
can be mission, finances orpurpose.
I mean, you can have many tips,but if you invest too much
energy in one of the pointsright, like your career, it's
going to throw your star of lifeoff of balance.
(06:53):
And the only way to have thestar perfectly balanced and not
wobbling all the time is to havebalance in all these different
areas.
But why is it that we don'thave balance in these areas?
What boundary failures do weexperience in ourselves and with
(07:15):
our environment?
So I'm going to leave thatquestion and let your
subconscious mind percolate onthat a little bit, because I
want to briefly come back to theneuroscience of overstimulation
, because there's a lot ofthings leading into one another.
This is not just a singularexperience, right, there's
multiple things happening.
(07:35):
So firstly, we have thethalamus.
That's our sensory filter.
When this becomes overwhelmed,its ability to start to filter
input weakens, and that's whyevery sound, light or demand, it
feels amplified.
The amygdala, our threatdetector.
(07:56):
This becomes overactive,overactive, and this is what's
making spilled coffee feel likethe.
It feels like the end of theworld.
We've all been there, thatsmall little thing and we just
snap, it's like this explosion.
Then we have the prefrontalcortex.
That's our decision makingcenter and also our self-control
(08:19):
.
Now this part becomes fatigueduring burnout and it's so much
harder to concentrate, problemsolve or regulate our emotions.
And then our insula, that is,our introception.
Now, this is when we have thatheightened body awareness of
stress.
Right, this is the mind and thebody's ability to communicate
(08:41):
with one another and this iswhat helps us to build awareness
of sensations and changeswithin our body, whether it's
tight chest, racing heartfeelings of waves of stress, you
see, chronic overstimulation.
It increases what's calledallostatic load and that's like
(09:03):
the you can call that, almostlike the wear and the tear of
the body from a lot of built upstress.
Now, the big question also iswhy is it so hard to release the
feeling of overwhelm?
Hard to release the feeling ofoverwhelm?
(09:26):
It's one thing to try toaddress it, but we don't
necessarily look at looking atoverwhelm in its entirety,
instead of trying to pick itapart and see what's the cause
of it.
What is this?
Let's look at it as an overallexperience.
An overall experience, theemotions, the sensations, all of
it, just overwhelm.
You see, this is when we lookat neurochemical residues and
(09:53):
this is when stress hormoneslinger in the bloodstream for
hours and sometimes days, and itdoesn't get an outlet, it
doesn't get released.
We have memory encoding as well.
You see the hippocampus now ittags a lot of stressful events
as.
This is not safe.
This is making me feel uneasy,this is making me nervous, and
(10:17):
that can make certaincircumstances and events very
hypersensitive.
So we get triggered more easily.
Now what I notice also happensis sometimes it's not the event,
a person or a place.
That's necessarily always thechallenge, and I'm not saying
this is always the case, butlisten very carefully.
Sometimes, when we carry a lotof stress with us, we can
(10:41):
subconsciously start toassociate people and
circumstances.
That's not part of the problemwith that stress.
It's called patterning.
So every time when we see otherpeople that's not part of the
problem it can trigger lowlevels of this ongoing stress
and that is why we start tobecome overwhelmed, because we
feel like we can't get a break.
(11:01):
It follows us everywhere.
This is a big, big flag that alot of people overlook during
overwhelm, when they work withburnout.
You see another part thatgently flows into that is our
default mode network, the DMN.
(11:23):
So when this is resting, thebrain starts to replace stress
loops and this can also keepoverwhelm active.
Our childhood.
I'm telling you a lot of peopledon't want to go there, but
this plays such a big role.
Your foundation started there.
(11:44):
Your foundation started thereand we continue to build on that
foundation throughout our life.
I mean early stress.
We know that this wires thenervous system to maybe remain
in a hyper vigilant state,making it a lot harder to
downregulate as an adult.
(12:05):
So we're going into adult lifewith this preconditioned nervous
system that's hypersensitive.
What do you think is going tohappen?
You see, this is what brings usinto the learned productivity
culture.
We often feel so much guilt orfear around rest and this can
(12:33):
make recovery so much harder.
I can't rest because I shouldbe doing this.
I can't rest because I shouldbe getting up 4 am to look at
the stock market.
I should be dropping my kid offat school.
You know 8am I need to go tothe gym, I need to do yoga, I
need to eat right, I need toprepare all the meals.
I mean that's a lot.
So the mind and the bodyactually gets stuck.
(12:54):
It becomes a habit.
Not resting almost becomes ahabit.
It becomes part of just ourlifestyle.
And when we start to overlooksigns, that's the problem.
It's that insula.
We know something is going onbut we don't pay enough
(13:17):
attention to it, because if wedid, it would allow us to
understand and decode thechallenge of that clearer, which
means we can apply the correctsolution.
Now let's look at signs that youneed to rest.
It's constant exhaustion, evenafter sleep.
(13:37):
It's feeling detached or verycynical about work and life.
It could be that you havedifficulty experiencing maybe
joy, motivation.
Your body can feel very on edgeor even buzzing, and small
tasks it can feel veryoverwhelming.
(13:59):
Now the big question is how dowe reset after burnout and
overwhelm is, how do we resetafter burnout and overwhelm?
You see, we have a point thatwe also need to look at and that
is sociological reset.
This, for example, is throughbreathwork.
A lot of you know that I lovebreathwork.
It can be movement, it can bewalking, stretching.
(14:22):
You know shaking to discharge,you know a lot of stress and
energy that's built up.
Another one is sensory resetquiet environment Get these gel
silicon earplugs, more natureexposure, if it's possible,
(14:45):
digital detox, light and soundproductions as well.
This can really give thethalamus a well-deserved break
and emotional reset.
Journaling, therapy it can beany type of therapy practices.
It can be metapsychologycoaching, it can be sound
healing, it can be yoga,whatever you feel you need.
It can be sharing feelings withjust safe people, right,
(15:07):
co-regulate.
This really can help thenervous system to calm down as
well.
And then, most importantly ofall as well is cognitive reset
Redefine, productivity, shiftfrom doing more to doing what
actually matters most, to doingwhat actually matters most Micro
(15:32):
breaks.
For me, it's a habit.
I don't have to force myselfanymore, it's an absolute habit
because my insula ishypersensitive now to
recognizing when I need to takea break.
And what I've learned is thatinner discipline to take action
and actually take that microbreak it really helps.
And then, of course, lifestyleanchors sleep, hygiene, balanced
(15:54):
nutrition, hydration andconstant or not constant, but
consistent rhythms.
That helps to give you thisfeeling of stability that
soothes your nervous system.
And boundaries, boundaries,boundaries, boundaries.
(16:15):
I'm telling you, if most peoplecan just really clean up their
boundaries with the world andwith themselves, it would
eradicate burnout.
So now, now that we know all ofthis, let's start our healing
(16:36):
meditation.
And remember, if you knowanyone that's really going
through this right now, if theycan really use this, this
podcast episode, please share itwith them.
Share it with them and helpsomeone to take a nice deep
breath.
But now you and I, let's startour meditation Taking a nice
(16:56):
deep breath, very good, andremember to don't be driving,
don't walk while you're doingthis, just pause.
You can always come back tothis.
So I invite you to sit down.
Lie down whatever you feel mostcomfortable with, closing your
(17:22):
eyes, gently, place one hand onyour heart and another hand on
your stomach, just taking a niceslow breath in your nose, and
exhale out your mouth, justbecoming aware of your breath.
(17:50):
So let's now inhale on thecount for four, hold for two
counts, exhale for six counts.
(18:15):
Very good, very good.
And as you're doing that,notice, notice how your body's
just starting to feel a littlebit more relaxed, a little bit
(18:36):
more peaceful.
It's slowly slowing down.
And now imagine roots extendingfrom your fate, strength of the
ground Supporting you and witheach breath, draw in steady,
(19:38):
grounding energy from the earth.
And with each exhale, releasetension, exhaustion and stress
down through the roots, feelingall that nervous energy is
(20:13):
leaving you out of your fate.
Bring your attention now to yourmind.
Notice any racing thoughts, fogor pressure.
Imagine a soft wave of coollight washing over your forehead
(20:42):
, just calming and clearing thatmental clutter and just opening
up your jaw just a little bitand notice as you do how your
thoughts quiet down even moreand let that soothing light now
(21:10):
move through your chest,softening any tightness around
your heart.
Allow it to flow through yourstomach, releasing maybe that
tension that could be there.
And notice now as you breathesilently, remind yourself I am
(21:50):
safe, I'm supported, I'm safe.
I can let go.
Imagine your nervous systemgently resetting, very
(22:34):
peacefully, so gracefully andcalmly.
It's almost like a computerresetting, feeling those
(23:02):
stressful pathways quiet downand your body returns to balance
.
And now let's affirmaffirmations together and all
that you have to do is listen tomy voice or you can also repeat
them if you wish.
(23:23):
I give myself permission to restand reset.
My body knows how to restorebalance.
(23:48):
Each breath I take calms mymind and heart and I welcome
(24:43):
renewal.
I am safe, steady and supported.
I'm going to say that one againand feel each word running
through every single cell inyour body.
I am safe now, steady andsupported.
(25:04):
It my worth is not defined byproductivity.
I allow space for joy and peacein my life.
(25:27):
I'm reconnecting with mynatural rhythm.
I choose calmness over stress.
(25:50):
I'm healing one breath at atime, and that is okay, is okay.
(26:21):
I invite you now to take onemore deep breath, really filling
your lungs completely, andslowly exhale.
Exhale, feel your body lighterand calmer and more grounded,
(26:46):
and when you are ready, feelingthat surface beneath your body
again, gently coming back intothe here and now, and when you
(27:13):
open up your eyes, very gentlycarry this reset energy into the
rest of your day, and alwaysremember that you, you are not
alone and you are healing onestep at a time, one breath at a
time.
An affirmation for today isthat my worth is no longer
(27:40):
defined by my productivity.
Remember, if this episodetouched you, then please share
it with someone on their healingjourney as well.
And, as always, breathe deep,listen within and stay gently
curious.
I look forward to seeing you inthe next podcast.
I love you, thank you for youand thank you for being here
today, and until next time, bethe light that you are.
Welcome to Heal Within here with me, Dr.
Evette Rose, trauma therapistand also creator of Metaphysical
Anatomy Technique.
And this podcast is your safeplace to explore emotional
healing, nervous system repairand deep inner transformation.
And if you are ready to godeeper and you would like to be
(00:28):
supported in your healingjourney, then you, of course,
can always book a one-on-onesession with me or with any of
my certified metapsychologycoaching practitioners.
You can also join us for ourupcoming live healing events,
workshops or retreats atmetaphysicalanatomycom.
And now let's begin yourjourney back to wholeness, one
(00:50):
breath at a time and onebreakthrough at a time.
And in today's podcast, we'rediving deep into unwired how to
reset after burnout andoverwhelm.
Now, this is a place where Imyself have been as well, and I
don't know if you can relate.
(01:10):
I mean, if you've ever feltlike you're running on empty, no
matter how much you rest, youmight be experiencing burnout.
You see, today we are exploringwhat burnout really is, why our
brains and bodies struggle torecover and how to reset in a
(01:31):
practical, science-backed way.
But first let's name theproblem.
What is burnout?
You see, burnout?
This is when we feel a state ofemotional, physical and mental
exhaustion, and this normally istriggered by long-term
(01:53):
high-level stress.
It can also be long-termlow-level stress and a continued
behavioral pattern where weoverextend ourselves.
A continued behavioral patternwhere we overextend ourselves,
maybe take on too muchresponsibilities every day,
working just that half an hour,a little bit later, not
exercising as much, cutting downbecause maybe we are too tired,
(02:16):
skipping that meal every moreso often because we are too
tired, or our schedule justslowly starts to become
unbalanced until it's completelyunbalanced.
Now some of a lot of the commonsigns that I myself have had,
and let's see if you can relate.
(02:36):
It's fatigue, irritability,lack of motivation, brain fog.
It can also be physicalsymptoms.
It can be headaches, it can beinsomnia, it can be digestive
problems and when our energy isso depleted and we start to feel
(03:02):
it's a tough way to explainbecause it's so unique, it's so
personal for everyone else.
It's like for some people theymight say they feel anxious,
other might say they feeldepressed, other might say they
just feel like a complete lossof motivation.
I've heard people say, well,when I feel depressed, I feel
anxious, and other people mightsay, well, I feel depressed, I
(03:24):
feel fatigue.
So you can't even call itdepression, because even that in
itself is a very uniqueexperience for every person, but
what it does have in common isthat burnout arises when demands
exceed our resources.
It can be physical and it canbe mental.
(03:46):
So there's too much output andthere's not enough recovery and
there's a discord between howmuch we put out and how much is
what we put back in.
But why is that discord therein?
But why is that discord there?
That is now the big question,because if that was balanced, we
(04:17):
wouldn't have burnout in thefirst place.
So why do we experience it?
You see, sometimes it can be dueto a lot of chronic stress that
we're feeling.
It can be multiple small littleissues that's coming together.
There can also just be that one.
I call it like that thorn inyour side situation.
But regardless of the source,regardless of whether it's
multiple or just one, chronicstress actually keeps our
(04:40):
sympathetic nervous system inthat fight or flight response.
So that switch is turned on andcortisol and adrenaline, all of
this is staying elevated andit's leading to such an
incredible amount of energydrain.
And then we have our lack ofrecovery time.
We don't put enough back in andthat perpetuates that nervous
(05:05):
system dysregulation.
Because when we look atinstances where we are caught up
in acts of what I would calllike emotional labor.
This is when we're caring forothers.
They could be high pressure atwork, there could be toxic
environments that's draining thebrain as much as physical labor
(05:27):
.
And I mean we're surrounded byphones, social media, ipads,
computers.
Even kids have a phone and aniPad.
Now, I don't know about you,but I grew up way back in the
early 80s and the TV.
If it had signal, I could watcha show, maybe once a day, once
(05:49):
a week, I don't know, but nature, that was my playground.
So now we're living in an erawhere there's this absolute
digital overload, constantnotifications, so accessible,
always ready to help.
You know, phone is alwaysturned on and there is such a
(06:09):
blur now with work and lifeboundaries.
It's almost like it's fusedtogether as one life, instead of
having a work life, having apersonal life.
You know, it's when I talk aboutsome of you might've heard when
I talk about the star of life.
Right, that's really important.
So when you're a star, each tipis maybe your career.
(06:32):
One tip is your relationshipwith yourself, another tip can
be relationships, another tipcan be health and another tip
can be mission, finances orpurpose.
I mean, you can have many tips,but if you invest too much
energy in one of the pointsright, like your career, it's
going to throw your star of lifeoff of balance.
(06:53):
And the only way to have thestar perfectly balanced and not
wobbling all the time is to havebalance in all these different
areas.
But why is it that we don'thave balance in these areas?
What boundary failures do weexperience in ourselves and with
(07:15):
our environment?
So I'm going to leave thatquestion and let your
subconscious mind percolate onthat a little bit, because I
want to briefly come back to theneuroscience of overstimulation
, because there's a lot ofthings leading into one another.
This is not just a singularexperience, right, there's
multiple things happening.
(07:35):
So firstly, we have thethalamus.
That's our sensory filter.
When this becomes overwhelmed,its ability to start to filter
input weakens, and that's whyevery sound, light or demand, it
feels amplified.
The amygdala, our threatdetector.
(07:56):
This becomes overactive,overactive, and this is what's
making spilled coffee feel likethe.
It feels like the end of theworld.
We've all been there, thatsmall little thing and we just
snap, it's like this explosion.
Then we have the prefrontalcortex.
That's our decision makingcenter and also our self-control
(08:19):
.
Now this part becomes fatigueduring burnout and it's so much
harder to concentrate, problemsolve or regulate our emotions.
And then our insula, that is,our introception.
Now, this is when we have thatheightened body awareness of
stress.
Right, this is the mind and thebody's ability to communicate
(08:41):
with one another and this iswhat helps us to build awareness
of sensations and changeswithin our body, whether it's
tight chest, racing heartfeelings of waves of stress, you
see, chronic overstimulation.
It increases what's calledallostatic load and that's like
(09:03):
the you can call that, almostlike the wear and the tear of
the body from a lot of built upstress.
Now, the big question also iswhy is it so hard to release the
feeling of overwhelm?
Hard to release the feeling ofoverwhelm?
(09:26):
It's one thing to try toaddress it, but we don't
necessarily look at looking atoverwhelm in its entirety,
instead of trying to pick itapart and see what's the cause
of it.
What is this?
Let's look at it as an overallexperience.
An overall experience, theemotions, the sensations, all of
it, just overwhelm.
You see, this is when we lookat neurochemical residues and
(09:53):
this is when stress hormoneslinger in the bloodstream for
hours and sometimes days, and itdoesn't get an outlet, it
doesn't get released.
We have memory encoding as well.
You see the hippocampus now ittags a lot of stressful events
as.
This is not safe.
This is making me feel uneasy,this is making me nervous, and
(10:17):
that can make certaincircumstances and events very
hypersensitive.
So we get triggered more easily.
Now what I notice also happensis sometimes it's not the event,
a person or a place.
That's necessarily always thechallenge, and I'm not saying
this is always the case, butlisten very carefully.
Sometimes, when we carry a lotof stress with us, we can
(10:41):
subconsciously start toassociate people and
circumstances.
That's not part of the problemwith that stress.
It's called patterning.
So every time when we see otherpeople that's not part of the
problem it can trigger lowlevels of this ongoing stress
and that is why we start tobecome overwhelmed, because we
feel like we can't get a break.
(11:01):
It follows us everywhere.
This is a big, big flag that alot of people overlook during
overwhelm, when they work withburnout.
You see another part thatgently flows into that is our
default mode network, the DMN.
(11:23):
So when this is resting, thebrain starts to replace stress
loops and this can also keepoverwhelm active.
Our childhood.
I'm telling you a lot of peopledon't want to go there, but
this plays such a big role.
Your foundation started there.
(11:44):
Your foundation started thereand we continue to build on that
foundation throughout our life.
I mean early stress.
We know that this wires thenervous system to maybe remain
in a hyper vigilant state,making it a lot harder to
downregulate as an adult.
(12:05):
So we're going into adult lifewith this preconditioned nervous
system that's hypersensitive.
What do you think is going tohappen?
You see, this is what brings usinto the learned productivity
culture.
We often feel so much guilt orfear around rest and this can
(12:33):
make recovery so much harder.
I can't rest because I shouldbe doing this.
I can't rest because I shouldbe getting up 4 am to look at
the stock market.
I should be dropping my kid offat school.
You know 8am I need to go tothe gym, I need to do yoga, I
need to eat right, I need toprepare all the meals.
I mean that's a lot.
So the mind and the bodyactually gets stuck.
(12:54):
It becomes a habit.
Not resting almost becomes ahabit.
It becomes part of just ourlifestyle.
And when we start to overlooksigns, that's the problem.
It's that insula.
We know something is going onbut we don't pay enough
(13:17):
attention to it, because if wedid, it would allow us to
understand and decode thechallenge of that clearer, which
means we can apply the correctsolution.
Now let's look at signs that youneed to rest.
It's constant exhaustion, evenafter sleep.
(13:37):
It's feeling detached or verycynical about work and life.
It could be that you havedifficulty experiencing maybe
joy, motivation.
Your body can feel very on edgeor even buzzing, and small
tasks it can feel veryoverwhelming.
(13:59):
Now the big question is how dowe reset after burnout and
overwhelm is, how do we resetafter burnout and overwhelm?
You see, we have a point thatwe also need to look at and that
is sociological reset.
This, for example, is throughbreathwork.
A lot of you know that I lovebreathwork.
It can be movement, it can bewalking, stretching.
(14:22):
You know shaking to discharge,you know a lot of stress and
energy that's built up.
Another one is sensory resetquiet environment Get these gel
silicon earplugs, more natureexposure, if it's possible,
(14:45):
digital detox, light and soundproductions as well.
This can really give thethalamus a well-deserved break
and emotional reset.
Journaling, therapy it can beany type of therapy practices.
It can be metapsychologycoaching, it can be sound
healing, it can be yoga,whatever you feel you need.
It can be sharing feelings withjust safe people, right,
(15:07):
co-regulate.
This really can help thenervous system to calm down as
well.
And then, most importantly ofall as well is cognitive reset
Redefine, productivity, shiftfrom doing more to doing what
actually matters most, to doingwhat actually matters most Micro
(15:32):
breaks.
For me, it's a habit.
I don't have to force myselfanymore, it's an absolute habit
because my insula ishypersensitive now to
recognizing when I need to takea break.
And what I've learned is thatinner discipline to take action
and actually take that microbreak it really helps.
And then, of course, lifestyleanchors sleep, hygiene, balanced
(15:54):
nutrition, hydration andconstant or not constant, but
consistent rhythms.
That helps to give you thisfeeling of stability that
soothes your nervous system.
And boundaries, boundaries,boundaries, boundaries.
(16:15):
I'm telling you, if most peoplecan just really clean up their
boundaries with the world andwith themselves, it would
eradicate burnout.
So now, now that we know all ofthis, let's start our healing
(16:36):
meditation.
And remember, if you knowanyone that's really going
through this right now, if theycan really use this, this
podcast episode, please share itwith them.
Share it with them and helpsomeone to take a nice deep
breath.
But now you and I, let's startour meditation Taking a nice
(16:56):
deep breath, very good, andremember to don't be driving,
don't walk while you're doingthis, just pause.
You can always come back tothis.
So I invite you to sit down.
Lie down whatever you feel mostcomfortable with, closing your
(17:22):
eyes, gently, place one hand onyour heart and another hand on
your stomach, just taking a niceslow breath in your nose, and
exhale out your mouth, justbecoming aware of your breath.
(17:50):
So let's now inhale on thecount for four, hold for two
counts, exhale for six counts.
(18:15):
Very good, very good.
And as you're doing that,notice, notice how your body's
just starting to feel a littlebit more relaxed, a little bit
(18:36):
more peaceful.
It's slowly slowing down.
And now imagine roots extendingfrom your fate, strength of the
ground Supporting you and witheach breath, draw in steady,
(19:38):
grounding energy from the earth.
And with each exhale, releasetension, exhaustion and stress
down through the roots, feelingall that nervous energy is
(20:13):
leaving you out of your fate.
Bring your attention now to yourmind.
Notice any racing thoughts, fogor pressure.
Imagine a soft wave of coollight washing over your forehead
(20:42):
, just calming and clearing thatmental clutter and just opening
up your jaw just a little bitand notice as you do how your
thoughts quiet down even moreand let that soothing light now
(21:10):
move through your chest,softening any tightness around
your heart.
Allow it to flow through yourstomach, releasing maybe that
tension that could be there.
And notice now as you breathesilently, remind yourself I am
(21:50):
safe, I'm supported, I'm safe.
I can let go.
Imagine your nervous systemgently resetting, very
(22:34):
peacefully, so gracefully andcalmly.
It's almost like a computerresetting, feeling those
(23:02):
stressful pathways quiet downand your body returns to balance
.
And now let's affirmaffirmations together and all
that you have to do is listen tomy voice or you can also repeat
them if you wish.
(23:23):
I give myself permission to restand reset.
My body knows how to restorebalance.
(23:48):
Each breath I take calms mymind and heart and I welcome
(24:43):
renewal.
I am safe, steady and supported.
I'm going to say that one againand feel each word running
through every single cell inyour body.
I am safe now, steady andsupported.
(25:04):
It my worth is not defined byproductivity.
I allow space for joy and peacein my life.
(25:27):
I'm reconnecting with mynatural rhythm.
I choose calmness over stress.
(25:50):
I'm healing one breath at atime, and that is okay, is okay.
(26:21):
I invite you now to take onemore deep breath, really filling
your lungs completely, andslowly exhale.
Exhale, feel your body lighterand calmer and more grounded,
(26:46):
and when you are ready, feelingthat surface beneath your body
again, gently coming back intothe here and now, and when you
(27:13):
open up your eyes, very gentlycarry this reset energy into the
rest of your day, and alwaysremember that you, you are not
alone and you are healing onestep at a time, one breath at a
time.
An affirmation for today isthat my worth is no longer
(27:40):
defined by my productivity.
Remember, if this episodetouched you, then please share
it with someone on their healingjourney as well.
And, as always, breathe deep,listen within and stay gently
curious.
I look forward to seeing you inthe next podcast.
I love you, thank you for youand thank you for being here
today, and until next time, bethe light that you are.
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