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A podcast for busy working moms to help you have the mental and physical resources you need to effectively do all the things you need to do and stay sane. This show includes strategies to improve your physical and mental health as well as your relationships so you can work at maximum performance. You will also learn how to relax your mind with affirming meditations.

Beyond Burnout - Life Management for Working Moms Tracey Marks

    • 代替療法

A podcast for busy working moms to help you have the mental and physical resources you need to effectively do all the things you need to do and stay sane. This show includes strategies to improve your physical and mental health as well as your relationships so you can work at maximum performance. You will also learn how to relax your mind with affirming meditations.

    The Power Behind Essential Oils - BB051

    The Power Behind Essential Oils - BB051

    Carrier oils are usually extracted from fruits,vegetables or nuts like avocado, coconut, sweet almond, grapeseed, etc.

    I made reference to a green cleaning solution courtesy of Liz Fulcher and her ebook on green cleaning at AromaticWisdom.com

    The drain cleaning recipe was 1 cup of baking soda + 5 drops of lemon essential oil.

    Sprinkle this down the drain, then follow it up with 1 cup of distilled vinegar.

    Wait an hour, then rinse with 4 cups of boiling water.

    In the last part of the podcast, I talk about drinking Kombucha as a source of probiotic.  Kombucha is a fermented tea and an excellent source of probiotic especially for those can not tolerate dairy (as in yogurt and kefir).

    I tasted it for the first time with the support of family and we all loved it.  It's carbonated and tastes similar to a hard cider.

     

    HELP ME SPREAD THE WORD!

    I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend.

    Show notes  http://beyondburnout.com/51

    Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com

     

    • 53分
    Coloring is the New Meditation - BB050

    Coloring is the New Meditation - BB050

    Coloring is a process you can use to meditate.  It activates the creative part of your brain and allows you to focus on something pleasurable while you are distracted from the worries of life.

    It operates on the same principle as mindfulness meditation.

    Having trouble making meditation part of your routine?  

    Here are 5 tips for you.

    1. Set a time a daily schedule.  Y

    2. Start small.  Start with 5 minutes and work your way up in 5 minute increments

    3. Always meditate in a comfortable position.  I

    4. Start with focusing on your breath.  

    5.  Use a timer.   Set a timer so that you can fully be in the moment and be assured that you will know when it’s time to stop.

    I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend.

    Show notes  http://beyondburnout.com/50

    Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com

     

    • 23分
    What Is Whole Food? - BB049

    What Is Whole Food? - BB049

    Eliminating packaged foods and hydrogenated oils is one step toward cleaning up your diet and a good first step.  Then next step is to focus on eating whole foods.

     

    What does that even mean? 

     

    First off, whole food is not synonymous with organic.  Organic refers to how the food is produced such as the agricultural methods.  This is things like no pesticides, no hormone injections or not genetically modified organisms, etc.

     

    Whole foods are simply food in a form as close to nature as possible with minimal processing.

     

    Whole food is also not synonymous with raw.  Cooking is a process.  But there are some foods whose nutrients are better absorbed after they have been cooked.  Some examples of this are carrots and asparagus.  The beta-carotene in both vegetables is better absorbed after cooking slightly.  

     

    In this episode, I give you some examples of a whole food lunch that you can prepare ahead of time and does not require refrigeration.

     

    HELP ME SPREAD THE WORD!

    I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend.

    Show notes  http://beyondburnout.com/49

     

    Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com

     

    • 34分
    How To Tell If You're Getting Close To Burnout

    How To Tell If You're Getting Close To Burnout

    The early signs of burnout look different for each person.  Here are some common signs you may see.

    1. Feeling apathetic.  You may think what’s the point?  

     

    2. You may not feel as clear in your thinking.  You don’t process things as fast.  You may have word-finding difficulty.  Or you may feel like your thoughts are all over the place.  Sometimes I will see people in my office who have this problem.  They are stressed to the hilt and say they can’t focus.  They tried someone’s Adderall and because it helped them dial back in, they think they have ADD.

     

    If you are stressed you will not be able to focus similar to ADD.  But if you take stimulants because you are overloaded and are having trouble staying on task, the stimulants will help you line up your thought better in the short term, but you will burn out in the long term.  It takes a lot more to recover from full blown burnout than pre-burnout.  So the moral here is if you are in your 30’s and have a high pressure job and are having trouble focusing, first look at what you can pull back from before assuming you have a new case of ADD at 30.

     

    3. You can’t muster the enthusiasm for things you used to get excited about.  Your favorite word may be “whatever”  

     

    4. You have a low threshold for feeling negative about things.  This was what I was talking about with my rant inside my head about how men don’t have to do anything.  Women do it all so why expect me to work on some project.

     

    5. You soothe yourself with unhealthy habits like drinking, over eating or in my case gorging on sweets.  Maybe you stop exercising because you just don’t seem to have the energy to do it.  This is the opposite side of the unhealthy coin.  Instead of overconsumption of something bad in response to stress, you under consume something good.

     

    What to do

    Of course there are other signs that you may be getting close to burn out, but these are just a few to look out for.  Then think about what may have been the tipping point for you. If they are temporary things that all happened at the same time, then you may be in the clear once those things are gone. 

     

    But it’s still worth evaluating how saturated you keep your life.  If you are always at near capacity then it won’t take much to push you over the edge. Is there anything you can trim back on now?  Maybe there are some things you to drop or some request you need to decline.  

     

    After streamlining your activity level, do more things to soothe your mind and nurture your body. This means carving out time to totally unwind with the following activities:

    Meditating

    Binge watching Netflix

    Reading

    Listening to music with essential oils

    Whatever gives you pleasure  

     

    Binaural Beats are an excellent way to relax on demand.  Binauaral beats is an example of music therapy.  The music is heard at different frequencies in each ear.  However, your brain needs to process the music as one frequency.  In your head you hear the difference between the two frequencies.  This new frequency or “beat” corresponds to brain waves you have when you are in a relaxed state. If I’m really stressed, I’ll put on headphones and listen to the music to help me relax.  You have to wear head phones to get the full benefit of the binaural beats.  

     

    There are lots of tweaks you can make to help you relax.  But we can’t forget that food is medicine.  Medical science is moving in a direction of focusing on food as a treatment for mental and physical disorders.  If we look at essential oils, acupuncture, yoga, meditation etc. as spokes of a wheel.  Food is the center of the wheel.  There will be more on this topic in future podcasts.  Stay tuned.  

     

    HELP ME SPREAD THE WORD!

    I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  C

    • 41分
    Why You Need To Affirm Yourself - BB047

    Why You Need To Affirm Yourself - BB047

    In this episode I talk about the psychological defense mechanism of projection.  This is where you assign your own feelings (usually negative) to someone else.  For example, you may think you’re inadequate, but you say your coworker thinks you’re inadequate.  This type of mind reading is a red flag that you need to affirm yourself.

     

    If you can affirm yourself, you won’t be so dependent on others for validation.

     

    Also it helps to recognize your emotions in order to know how to respond to people appropriately.  I have an emotions chart that you can download in the show notes at http://beyondburnout.com/47

     

     

    HELP ME SPREAD THE WORD!

    I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend.

    Show notes  http://beyondburnout.com/47

     

    Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com

    • 25分
    How To Tell If You're Unfit - BB046

    How To Tell If You're Unfit - BB046

    It’s easy to assume that if you’re overweight, you’re unfit and if you have a healthy body weight or normal Body Mass Index (BMI), you must be fit. This is not always the case because you can be at your ideal body weight and still be unfit.  

    Here are a few fitness level indicators:


    Easily winded or out of breath when exerting yourself
    You get injured very easily when participating in physical activity
    You get achy muscles even after a very small amount of physical activity
    You get stiff joints (a sign that you’re sitting too much)
    You are weak and can’t carry heavy objects

     

    Note:  you don’t have to have all five symptoms to be considered unfit, but it’s likely if you don’t engage in vigorous exercise for at least 30 minutes, five days a week, you probably are unfit.  

    HELP ME SPREAD THE WORD!

    I would love it if you shared Beyond Burnout Podcast with your fellow working moms on twitter.  Click here to tweet some love!  Also pass this on to a friend.

    Show notes  http://beyondburnout.com/46

     

    Want me to answer a question?  Call the show at 404-465-2399 or email me at drmarks@beyondburnout.com

     

     

    • 31分

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