Beyond Hustle: My Journey with Burnout and Why Rest is My Secret Weapon

Let's talk about burnout. Because yes, it's a real thing!

We all have that friend who thrives on the hustle, pushing themself to the limit, giving everything they have all the time...until it all comes crashing down. (Hi, that's me & might be you too)

Here's what I've learned... don't wait for the crash to realize the importance of rest. 

Here's the thing: burnout can sneak up on even the most energetic, let's get after it kind of people, and trust me, I know this from personal experience.

My Brush with Burnout (Part 1): The Fitness Frenzy

Alright, picture this: me, living my best life as a group exercise instructor. I loved it! 

Leading those high-energy classes, feeling the positive vibes, seeing people crush their goals – its fuel to my soul. 💃 🚴‍♀️

But here's the secret nobody tells you: sometimes, even when you love 💜 what you do, you can get caught in the 'I got this' trap.

My schedule was bananas. We're talking 7-14 classes a week!  (and I had a full time job on top of that) 

Sure, I felt amazing, but slowly, a nagging pain started creeping in – my hips just couldn't keep up. 

I ignored it at first, thinking "push through the pain," but guess what?

My body had other plans.  A year and a half later, I was forced to take a break because I physically couldn't teach anymore. Turns out, all that hustle led to a nasty overuse injury. Ouch.

This was my wake-up call.  My body was screaming for rest, and I wasn't listening.

Lesson learned: don't wait for a forced pause, listen to your body's signals!

The Hustle Doesn't Always Win (Part 2): From Burnout to Balance

Fast forward a few years from my high-octane fitness instructor days. My current 9-5 has been a different beast – a different kind of burnout, fueled by emotional stress.

Remember the "go-go-go" mentality I mentioned? It can creep in anywhere, not just the gym. (We can all get comfortable with being uncomfortable, that's how we grow! But there's a fine line between that and being in a constant state of stress.)  

For weeks, I felt like I was sprinting a marathon. 🏃‍♀️

The constant pressure finally caught up with me, going from "ugh, this project is a challenge" to a full-blown case of the flu morphing into bronchitis. My body was like, "Girl, enough!"

Looking back, the signs were there all along.

The constant "push, push, push" mentality, the inability to truly switch off 📴, the feeling of my positive spark 🌟fading.

That's when it hit me: the hustle wasn't winning anymore. It was zapping my energy⚡️, creativity, and overall well-being.

This experience sparked a major shift in my approach to life.

Now, I'm all about finding that sweet 🧁 spot between pushing myself and allowing myself to rest. (Something tells me you can 100% relate to this!)

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Rest: The Unexpected Superpower🦹‍♀️

Here's the thing I've come to learn: rest isn't the enemy of success – it's the secret weapon! ⚔️

Think about it. When you're constantly on the go, your brain gets fried. You lose focus, your creative well runs dry, and your energy levels dip.  

Rest, on the other hand, is like hitting the reset button. (and this is coming from your high energy group fitness instructor)

This doesn’t mean you have to completely stop, it just means adding in rest along with your ‘push yourself outside your comfort zone’ activities! 

This works with fitness as much as it does with your mental fitness. 

If you like to life (like I do), you train hard for a few weeks, then have a "deload week" with lighter training. This rest allows you to recharge and avoid burnout, becoming stronger physically and mentally. 🏋‍♀️

So think of rest in that way. Its dialing things back so you can recharge and avoid BURNOUT & be stronger than ever - physically and mentally)

Alright, so we've talked about how neglecting rest can lead to burnout (been there, done that, got the overuse injury to prove it).

But let's get real: how do we actually incorporate this rest thing into our lives so we can avoid burnout altogether?

Let’s Level Up Your Rest Routine:

Let's dive a little deeper. Here's how I'm making rest a non-negotiable part of my Uncaged Life:

Schedule Those Breaks Like a Boss: 

Forget the "whenever I have a spare minute" approach.

Treat rest breaks like important appointments –  block them out in your calendar 🗓, silence notifications, and don't let anyone guilt trip you into skipping them. Need some inspiration? 💡

• Take a walk outside and soak up some sunshine 😎

• Grab a good book and get lost in a different world 📖

Mindfulness & Meditation: Your New BFFs: 🧘‍♀️

How many things are you thinking about at any given time?

And how much of it falls under the category of worry/negative self-chatter?

It’s like our brains are wired to stress us out. But don’t worry - you’ve got the power to change that!

Mindfulness and meditation ARE game-changers for quieting the chatter and reducing stress. 

There are tons of beginner-friendly options out there – apps like Headspace or Calm offer guided meditations (and youtube), or you can simply find a quiet corner, close your eyes, and focus on your breath. 

Even a few minutes a day can make a big difference!  Science backs it up too – mindfulness has been shown to reduce stress, improve focus, and boost your overall well-being. And on my own journey was the game-changer for me!

Sleep Routine: The Key to Sweet Dreams: 🌠

We all know sleep is important, but are you really setting yourself up for success?

Create a relaxing bedtime routine that helps you to wind down.

• Take a warm bath 🛀

• Dim the lights

• Put away your phone (seriously, that blue light messes with your sleep!)

• Read a good book 📚

• Grab your journal and write about your day (Get my favorite right here) 📖

Aim for 7ish hours of quality shut-eye each night. Your body and mind will thank you for it!

Tech Time-Out: Unplug and Recharge: ⚡️

Let's be honest, the constant barrage of emails, notifications, and social media scrolling can be draining. 

Here's my personal rule: no aimless scrolling 30 minutes before bed and for at least an hour after waking up.

This gives my brain and body a chance to truly unwind and recharge. 

Bonus Tips for Staying Burnout-Free:

Boundaries are Your Superpower: 

You can't pour from an empty cup, right?

Setting boundaries at work and in your personal life is crucial to avoid feeling overwhelmed.

Learn to say no to extra tasks politely but firmly, and don't be afraid to take breaks without guilt.

Delegate & Conquer: 

Don't be a hero!  You do not have to do ALL THE THINGS!

Delegate tasks whenever possible and prioritize your workload effectively.

I’ve ‘delegated’ dinner to Factor 75 and it’s been a complete game changer! 

Stress Strategies: 

We all have our stress triggers.  Identify yours and develop ways to manage.

• Feeling overwhelmed by a project? Take a short break. 

• Dealing with a toxic person? Set boundaries or limit your interactions. 

My personal go-to for figuring out a strategy for these types of things is to write ✏️. 

It’s like a little personal therapy session & you’ll be amazed at what strategies and perspectives you uncover to deal with your triggers.

Move Your Body: 

Exercise isn't just about looking good (although that's a perk!).

Regular physical activity is a fantastic stress reliever and boosts your energy levels.

Find an activity you enjoy – dancing, lifting, hiking, yoga – whatever it is, get your body moving. 🧘‍♀️🏋‍♀️🚴‍♀️💃🏃‍♀️

Nourish Your Mind:

You are what you eat! 

Fueling your body with nutritious foods gives you the energy and focus you need to tackle your day.

Ditch the processed junk and focus on whole foods, protein, healthy fats & veggies, and plenty of water. 🥗

Don't Suffer in Silence: 

Sometimes, you just need a little extra help. 

If you're feeling overwhelmed or experiencing chronic burnout symptoms, don't be afraid to seek support. 💜

The Takeaway: rest isn't a sign of weakness, it's a power move! 

By incorporating these tips into your routine, you can create a sustainable lifestyle that allows you to thrive, not just survive.

Embrace the power of rest, and Uncage Your Life!🚀

Here's to good vibes and embracing rest,

Heather Alice-Marie💜

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