Reclaim Your LIFE from Burnout

Are you feeling the classic signs of burnout—the extreme fatigue, the anxiety, the constant sense of being overwhelmed? You’re not just tired; you're experiencing the physical and psychological impact of unmanaged, chronic stress. 

In this episode, Dr. C moves you from knowledge to action, providing a step-by-step guide to designing your personal wellness plan. Learn why the World Health Organization defines burnout as a serious syndrome and discover the common factors that lead to it. 

More importantly, you will receive five actionable wellness strategies you can implement today to manage stress, set daily intentions, and reclaim your peace. This isn't just about survival; it's about designing a life you don't need to escape from.

You will learn:

• The real physical and psychological symptoms of burnout.
• How to set your daily intention with a powerful 5-minute morning routine.
• The art of "managing your yes" to protect your time and energy.
• A simple evening journaling practice to end your day with gratitude.

Have a question? Ask Dr. C.

Thank you for listening! We'd love to hear from you!

Episode Transcript

DrC (00:01):
Hola friends, what if I told you that you have complete
control over avoiding burnout?
Not just surviving, but trulydesigning a life that feels good
to live in.
It doesn't require a hugeoverhaul, just a few small
intentional steps.
Today we're moving fromknowledge to action and
designing our personal wellnessplan together.

(00:23):
Stay with me.
Welcome to life.
I'm so honored you're here withme today.
In full transparency, I amstill a work in progress when it
comes to consistently puttingmyself first, unapologetically.
So this chat is as much aneeded reminder for me as it is

(00:43):
a call to action for you.
My simple goal today is to helpyou move from knowing you should
invest in yourself to actuallytaking action.
Action that improves yourquality of life.
The best part, you havecomplete control over this.
Are you ready?
Okay, so let's start with ourfirst pillar.
Learn.
Before we can build our plan,we have to understand what we're

(01:06):
up against.
What is burnout really?
Well, in 2019, the World HealthOrganization officially
recognized it, defining it as asyndrome resulting from
unmanaged, prolonged stress.
T he key word there isunmanaged.
It's not a personal failing,it's a consequence of our
environment and habits.

(01:26):
The main factors are things weall know too well: unreasonable
demands, feeling like we lackcontrol, not having enough
unplugged time, and lacking theresources we need.
But this isn't just a feelingof being tired.
It has serious physical andpsychological consequences.

(01:47):
On the physical side, we'retalking about cardiovascular
issues, sleep disturbances, andan extreme fatigue that rest
just doesn't seem to fix.
And psychologically, it canmanifest as anxiety, depression,
and low self-esteem.
It can decrease yourproductivity and ability to
solve problems effectively.

(02:09):
So this isn't just in your head,it's your body's check engine
light flashing, telling you thatthe system is overloaded and
something needs to change.
So now that we know the stakes,this leads us right into our

second pillar (02:24):
inspire.
How do we find the motivationto take back control?
See, it starts with a simple,powerful idea.
This is your project.
Your wellness is yourresponsibility, and you have the
power to design a plan thatworks for you.

Think about it this way (02:42):
have you ever told someone you love
that they need to take a breakor take better care of
themselves?
Of course you have.
We do it because we know thatno one can truly serve from an
empty vessel.
You can't pour from an emptycup.
You are that vessel.
You are that cup.
To show up as your best self forthe people and the causes you

(03:05):
care about, you must be at yourbest.
Or you're just serving fumes.
See, the motivation today is tosee your wellness not as
another chore, but as thefoundation upon which your
entire life is built.
So let's get inspired to movefrom knowing to doing, from
knowledge to action.

(03:27):
Okay, we've laid the foundation.
We know what burnout is, andwe're inspired to take action.
Before we jump into thepractical steps to build your
personal wellness plan, I wantyou to hold on to that feeling
of empowerment.
The goal isn't just to avoidburnout, it's to create a life
that feels good from the insideout.
When we come back, I'm sharingmy five-step framework for

(03:49):
designing that life.
Starting with a five-minutehabit that can change your
entire day.
Don't go away.
Alright, let's flourish.
We're moving from knowledge toaction.
Let's discuss a five-stepframework for designing your own
practical wellness plan.
First, a self-assessment.

(04:09):
Before you build, you need ablueprint.
Get honest with yourself.
What are your biggest stresstriggers?
Where are you leaking energy?
This isn't about judgment.
It's about gathering data sothat you could build a plan that
truly supports you.
Second, your morning investment.
This is about setting yourintention for your day, and it

(04:31):
only takes five minutes.
We covered this thoroughly inepisode four.
So if you need to go back, goback and listen to episode four.
Every morning, just write downthe answers to these four
questions.
Today I will focus on.
Today I am grateful for.
Today I will let go of, andtoday I would dedicate five

(04:53):
fifteen minutes to.
If you can invest just five ofthose minutes in optimism, you
can take control of the other995 minutes.

Okay, our third action (05:07):
managing our yeses.
This is how we manage ourstress throughout the day.
To find balance, we have tobecome the gatekeeper of our
time.
Before we say yes, run itthrough your own personal
criteria.
For me, it sounds like thispassion.
Am I genuinely excited aboutthis?

(05:29):
Time.
What's the real time cost?
And what has to go?
What am I letting go of inorder to now take this on?
Resources.
Do I have the resources toproduce high quality work?
And then last, the resentmenttest.
Will my future self thank mefor this or be annoyed with me?

(05:50):
See, sometimes our egos jump infront of our criteria for our
yes and automatically says,absolutely, I can do that for
you.
And then we go home and go, Ohmy goodness, how am I going to
do all of this?
How will I fit this in?
All right, moving on to ourfourth strategy.
That's your evening investment.
This is how you close your daywith positivity.

(06:12):
No matter what happened, beforeyou sleep, take two minutes to
reflect on these prompts.
What am I most proud of today?
What inspired me today?
What strengths did I use today?
And what am I grateful fortoday?
This practice trains your brainto look for the good and to

(06:33):
bring you back to a neutralstate of happiness right before
you go to sleep.
And fifth, your overall wellnesscommitment.
This is where you identify thebigger, non-negotiable practices
that fill your cup.
This is your personal menu ofself-care.
It could be prayer, breathingtechniques, daily affirmations,

(06:58):
exercise, hiking, or qualitytime with family.
You need to choose a few thatresonate with you and schedule
them into your week like anyother important appointment.
That brings us to our finalpillar: evolve.
How do we make this wellnessplan a permanent part of who we
are?
Evolving means you fullyembrace that you cannot give

(07:21):
what you don't have.
When we run ourselves into theground without daily
replenishment, we're not justfailing ourselves.
We're modeling that behaviorfor everyone we love, mentor,
and lead.
The evolution is the shift fromseeing wellness as a reward to
understanding it as theprerequisite for a full and
healthy life.
It's the moment you stop justliking the idea of being well

(07:44):
and start actively,intentionally loving yourself
enough to invest in your owngrowth every single day.
That is how we build a lifethat's not just successful but
sustainable.
That's how we become truly,unapologetically burnout proof.

(08:05):
The biggest takeaway today isthat you are in the driver's
seat of your own wellness.
You cannot give what you don'thave.
You've just spent some timelearning and now you have the
knowledge.
The question is, are you readyto put that knowledge into
action?
Are you ready to truly investin your well-being?
Not just for a day, but for alifetime?
If you are, I encourage you tostart small.

(08:28):
Pick just one strategy wetalked about today and commit to
it for a week and see thebenefits.
Join this conversation onlinewith the hashtag my wellness
plan.
I would love to see what you'recommitting to.
And if this episode sparkssomething in you, please share
it with a friend who needs tohear it too.
Until next time, keep onlearning, stay inspired,

(08:50):
continue to flourish, and neverstop evolving.
I'm your host, Dr.
C, and this is the LifePodcast.