Have you ever felt like you’re “too much?” Too intense? Too consumed by whatever life has in store, that you cannot ever feel fulfilled? Aurora Remember Holtzman has news: you are not too much. Perhaps you simply haven’t embraced your naturally excitable self? In “Embracing Intensity,” Aurora will take everything you think you know about what it means to be intense and excitable, and show you how intensity is not a weakness but a hidden power. Each week, Aurora will interview a strong, creative, and sensitive woman who embodies what it means to embrace intensity in order to show you how to embrace your life in its fullest. Listen to unlock ways to unleash your inner fire— without getting burned!
262. Burnout Recovery
This week on Embracing Intensity, I share my experience with the physical and emotional exhaustion that comes with severe burnout. In this episode, I share updates on my personal life that have contributed to burnout, dive into my recovery process and discuss how to overcome burnout symptoms. I also share a preview of what I have coming up as I recover from burnout this summer!
Burnout can affect every aspect of your life, from your job to your personal relationships. It's important to recognize the signs of burnout early on and take the necessary steps to address it. Whether it's through improving your work-life balance, seeking social support, or making small changes to your daily routine, there are ways to recover and find relief from burnout.
Recent research has shown that burnout is not just a result of long hours and excessive stress, but also a combination of physical, emotional, and mental exhaustion. It can take a toll on your physical health, immune system, and even your mental well-being. That's why it's crucial to prioritize self-care and engage in activities that promote relaxation and rejuvenation.
Join Me In this podcast, we'll explore various burnout recovery techniques, such as incorporating physical activity, spending quality time with friends, and getting enough sleep. We'll also discuss the importance of spending time on things we love, seeking professional help when needed, and finding support from friends, family members, and colleagues.
Join me as we navigate the journey of burnout recovery together. I'll share my personal experiences, as well as insights from experts in the field, to help you create a burnout recovery plan that works for you. Whether you're a busy professional, a parent, or someone struggling with burnout in any area of your life, this podcast is here to provide guidance and support.
So, grab a cup of tea, find a cozy spot, and let's embark on the path to burnout recovery. Remember, you're not alone, and there is hope for a full recovery. Let's get started.
In this episode: I discuss my recent absence from content creation due to burnout and chronic headaches.
Factors that have contributed to my burnout including work-related stress and big life changes.
Updates on what’s been happening for me this year personally.
Giving myself permission not to be productive has been helpful in my burnout recovery.
Reconnecting with friends and reaching out for support has been beneficial, as many friends are also struggling after the isolation of the pandemic.
Engaging in activities that bring joy and relaxation, such as floating in a pool, can help with relaxation and letting go of stress.
Incorporating movement, such as going for walks, and seeking body work and acupuncture can aid in burnout recovery.
I am working on catching up on content for the planner club and developing neurodivergent-friendly planners for travel and relationships.
I’m open to taking requests for specific planner content to make it more neurodivergent-friendly.
I plan to create a printed planner using the disk bound system for customization.
Adding a new course to my membership called "Befriending Your Brain, Self Assessment Course."
Members of my course membership will have access to upcoming calls, guest speakers, call recordings, and new content.
I have many creative ideas and plans for the future, but I also need to honor my own burnout and recovery cycles.
Our next monthly call about writing to heal takes place on the third Saturday of the month at 10:00 AM Pacific time.
261: ADHD Productivity w/ Arianna Bradford
This week, we talk with Arianna Bradford, an ADHD productivity coach, about the best ways for adults with attention deficit hyperactivity disorder to boost productivity in their daily lives. We cover a range of topics, from common symptoms of ADHD and organizational strategies to productivity hacks and the Pomodoro technique. Arianna shares her expertise on how to set specific goals and prioritize tasks, as well as how to use the right tools and resources to get the most out of your work mode.
We also discuss the importance of taking breaks and transitioning between tasks, as well as how to manage ADHD symptoms in the workplace or in your personal life. Whether you're a project manager, creative professional, or simply looking to be more productive, this episode has something for everyone. So grab a cup of coffee, find a quiet spot, and join us as we explore the world of ADHD productivity with Arianna Bradford.
In this episode Arianna Bradford, an ADHD productivity coach, shares her tips for building productivity processes that work for neurodivergent brains.
Productivity for people with ADHD is not an arbitrary number or percentage, and should be set by the individual in regards to upcoming external deadlines.
Keeping all tasks and deadlines in one central place is important for feeling in control, and regularly reevaluating task priorities is crucial.
The ICNU method (Interest, Challenge, Novelty, Urgency) can help hack an ADHD brain and increase productivity, as can adding challenge and urgency, trying new approaches, and allowing for downtime.
Mind shifts and meditation can reduce stress and increase mindfulness, while tracking patterns and cycles can help with planning and prioritizing tasks.
Redefining productivity as satisfaction, not perfection, and taking breaks for self-care are essential for preventing burnout.
Favorite productivity tools include Amazing Marvin, Motion, The Bright App, Tusk, ClickUp, Headspace, and simplemind pro.
Using white, brown, or pink noise, binaural beats, and low-fi beats can help with focus, and starting new routines gradually can avoid overwhelming the brain.
Multitasking can be beneficial for ADHD brains, and it's important to remember that worth is not determined by external measures of productivity or success.
Understanding monthly and yearly cycles, as well as circadian rhythms, can aid in productivity and introspection.
Building your skills Organizational skills, goal setting, and breaking tasks into smaller chunks of time can also be helpful.
It's important to prioritize mental health and self-care in both personal and professional lives.
There is no one "best way" to be productive, and different options may work for different tasks or individuals.
ADHD is a neurodevelopmental disorder, and those with ADHD may experience executive dysfunction and shorter attention spans.
Pomodoro cycles, mind maps, and analog clocks can aid in productivity, and to-do list apps and project managers can help keep track of tasks.
The ADHD community and employee resource groups can provide support and resources for productivity and navigating the work environment.
Taking short breaks and allowing for transition time can also improve productivity and reduce anxiety.
Mental health professionals, family members, and team members can also be valuable resources in building productive habits.
Social media and mobile devices can be both helpful and distracting, and it's important to set boundaries and prioritize privacy.
TikTok users and creative people may have an uncanny ability to focus on certain tasks, but may struggle with others.
The most important tasks should be at the top of your to-do list, and it's okay to leave some tasks for the next time or for the last minute.
Hard work and effort are important, but so is recognizing and accepting limitations.
Resources: ND Planner Club
Arianna on Instagram
Arianna on YouTube
260: Play as Self-Care w/ Rukshana Triem
Never Leave the Playground In this episode, where we delve into the importance of self-care in our daily lives. Whether it's through mindfulness practices, physical exercise, or leisure time activities, taking care of our emotional and physical health is crucial for a better quality of life. From diaphragmatic breathing to bike rides, we explore different self-care practices that can help us manage daily stressors and negative emotions without relying on prescription medication. We also discuss how self-care can benefit young people, families, and individuals with mental illnesses. Join us as we share new ideas and small steps towards creating our own self-care regimens and personal commitments. From transition rituals to champions of the shengha, we explore the full range of emotions and the importance of social interaction and sense of independence in our self-care plan. So, grab your lunch break or end of the day, and tune in to learn how self-care can positively impact our physical and emotional well-being in the long term.
In this discussion, Rukshana shares insights and practical tips on how to maintain a playful and curious mindset throughout your life. Drawing on her own experiences, Rukshana shows that play is not just for kids – it's a vital tool for personal growth, creativity, and overall well-being.
Staying In Touch with Playfulness Triem argues that many of us lose touch with our playful side as we grow older, getting bogged down in the demands of work, family, and daily routines. But she shows that playfulness is not just a frivolous indulgence – it's a fundamental human need that can help us stay curious, flexible, and resilient in the face of challenges.
Through engaging stories and exploration, Triem encourages her audience to rediscover their inner child and embrace a spirit of play in all areas of their lives. Whether it's trying new activities, engaging in creative pursuits, or simply finding joy in everyday moments, Triem shows that playfulness is the key to unlocking our full potential as human beings.
Never Leave the Playground is a powerful and uplifting discussion that will leave you feeling inspired, motivated, and eager to incorporate more play into your daily routine. Whether you're looking to boost your creativity, improve your relationships, or simply have more fun in life, this talk is sure to provide you with valuable insights and practical strategies for cultivating a playful and joyful existence. You can find the full community discussion in the Embracing Intensity Membership.
About Rukshana Rukshana has a huge Hunger to serve, to bring deep connection to transformation women all around the world. Rukshana Hafez Triem is an Author, inspirational Speaker, and CEO of a Women's Lifestyle Coaching LLC. Her journey started in Zambia living in a Refugee camp. Due to Trauma and overcoming her sexual abuse past, she was able to create a comfortable lifestyle that supports her family. She shares her story with others as she travels around the world, doing public speaking, workshops and Retreat and her New Mission Building schools in Africa, in Mozambique, Malawi and Zambia.
In this episode: Rukshana Triem, a former refugee, discovered the benefits of play and exercise through her Pacific Northwest Women's Hiking Group, emphasizing the importance of self-care activities for emotional health and balance in daily life.
Playfulness and nature are connected for Rukshana, who suggests small steps like a mindful walk or bike ride as part of a self-care regimen to reduce daily stressors and promote positive changes in brain function and heart rate variability.
Self-care activities can also benefit family life, including young children who can develop social skills and transition ritu
259: Seeing Life Differently w/ Zaakirah Muhammad
Seeing Life Differently In this episode, Zaakirah Muhammad joins us to discuss mindfulness, gratitude and how these practices can help to craft a more meaningful life in her talk on Seeing Life Through a Different Lens: Mindfulness and Gratitude as a Creative. She talks about how one can use visualizing, setting goals and forming a strong support system to help achieve their dreams. Zaakirah also shares some of her personal stories and how she has worked to create meaningful relationships and find her true self.
In addition, she talks about the role of culture and how one can use their cultural values and traditions to drive their motivation and set SMART goals that are qualitative and quantitative. Ultimately, this podcast episode encourages listeners to take small steps, stay mindful of their wants and needs, and form relationships with both family, friends and even strangers, to ultimately achieve a life of purpose and passion. By engaging in the practices of mindfulness and gratitude, one can find a clearer understanding of their purpose and lead them each step of the way to a happier, healthier, and more meaningful life.
About Zaakirah Zaakirah has more than 10 years of professional photography and branding experience. She empowers people to step outside of their comfort zone through her gift of visual storytelling. Zaakirah is also the CEO and founder of Phocused Media Group which empowers and supports the growth of minority-owned businesses. She has overcome many challenges, including cancer, and autoimmune disease to establish herself as an innovative voice in the marketing industry. Zaakirah is the author of Seeing Life Through a Different Lens: A Survivor’s Memoir on Overcoming Adversity with Resilience. She also hosts the podcast called See Life Different.
Goal Setting Planner and Guide The Goal Setting Planner Tools and Setting Purposeful Goals Quick Guide are perfect for anyone who wants to take their personal and professional lives to the next level. Our user-friendly resources provide step-by-step guidance on how to set effective SMART goals, create tangible action plans, and stay motivated and focused on your pursuits. With tailored activities, create achievable objectives, envision purpose, and explore core values for an enriching life experience. Find purpose and vision, set specific, achievable goals, and break them down into manageable steps for an effective plan towards success. Reach your aspirations, form strong relationships, and make time for yourself for a happy and meaningful life.
Meaningful Life Goals Zaakirah’s encourages listeners to create and achieve their own personal or professional goals within their own unique way. By utilizing her advice and tools, such as setting specific goals, creating tangible action plans, ensuring SMART goals, visualizing, and finding motivation in family, friends and spiritual values, they can live a more meaningful, prosperous and satisfying life. Taking the first step towards one’s goal is the most crucial part, and with effort and dedication, they can one day reach the finish line.
In this episode: Zaakirah is an Arabic name for the Hereafter, which is fitting for someone who survived retinoblastoma, a childhood eye cancer, detected by the bright light of a photograph. Zaakirah is also living with PTSD and an autoimmune condition, Polycystic Ovarian Syndrome, and has pursued both entrepreneurship and part-time work with a positive impact. Zaakirah focuses on increasing awareness of ethnicities, religious faiths, geniuses, and disabilities, in order to create equitable education opportunities and personal growth. Establishing a positive mindset as soon as you wake up through free form journaling and speaking into future tense. Fueling your body with proper nutrition, e.g. fiber-rich meals and lots of water. Utilizing technology to time block specific tasks and set reminders. Remaining mindful and shifting negativity by listening to a focus-specific
258: Overcome Burnout w/ Dr. Zarya Rubin
Overcome Burnout Welcome to From Burnout to Brilliance, a talk that explores the best ways to manage work-related stress and overcome burnout. In this episode, we have the privilege of speaking with Dr. Zarya Rubin, a Harvard trained MD turned functional medicine health coach, who will be sharing her insights and expertise on this important topic. With the World Health Organization recognizing job burnout as a medical diagnosis, it's more important than ever to pay attention to the signs of burnout, particularly for those in stressful jobs such as health care workers and first responders. With long hours, heavy workloads, unreasonable time pressures, and a lack of self-care, it's not surprising that many people experience burnout. But it's not just work-related stress that can contribute to feelings of burnout. The household chores, long shifts, and a lack of much free time can also play a role.
How to Deal With Burnout We will take a closer look at the effects of burnout, including physical symptoms, mental exhaustion, and emotional exhaustion. We will also discuss the early signs of burnout and what you can do if you feel like you're experiencing burnout. From the importance of self-care habits, such as a healthy diet, spending time with family members, and deep breathing, to seeking professional help, Dr. Rubin will provide guidance on how to address burnout and begin the recovery process.
So, if you're feeling overwhelmed by work stress, or if you're just curious about the topic, be sure to tune in. The good news is, it's never too late to take the first step towards improving your mental and emotional health. Whether you're dealing with burnout for the first time or have been struggling for a long time, this podcast will provide you with the tools and insights you need to feel better and regain your quality of life.
You can find the full discussion and video presentation in the Embracing Intensity Guest Call Library.
In this episode: Dr. Zarya Rubin introduces herself as a physician, functional medicine coach, and speaker Healing from burnout is crucial so people can share their gifts with the world Dr. Zarya shares her personal experience with burnout and the symptoms she experienced, such as exhaustion, anxiety, panic attacks, and irritability Burnout is more than just a stressful job, it can be caused by a lack of control and tasks that compete with one's sense of self, as well as issues with the company, goals, supervisors, or managers Compassion fatigue and its relationship to burnout The difference between stress and burnout Burnout is a state of emotional, mental, and physical exhaustion brought on by prolonged or repeated stress and can lead to chronic health concerns Personal factors, environmental factors, and work-related factors can all contribute to burnout Neurodivergent burnout and the impact of masking and executive dysfunction The prevalence of burnout during and after the pandemic Burnout is not the fault of individuals and steps can be taken to prevent and manage it, such as improving sleep and food, avoiding going from one high stress job to another, setting boundaries, reaching out for help, building resilience, and seeking help from a qualified professional Zarya discusses the reasons why people avoid seeking help and the high rate of physician and educator burnout Final thoughts from Zarya, "(Life's) not a dress rehearsal, it's the real deal." * Transcript Available *
Resources: Get your FREEGuide to go from Burnout to BRILLIANCE!
Dr. Zarya's website
Follow Dr. Zarya on Instagram!
4-7-8 Breath Video
Book: Thriving After Burnout
Join our Community & Check out our calendar of upcoming events!
257: Gifted Kid Burnout w/ Catieosaurus
Exploring Gifted Kid Burnout Gifted kid burnout affects many smart kids and former gifted students who were once in gifted programs. As young adults, they often share a common theme of feeling burnt out and struggling with unrealistic expectations. The pressure to always achieve gold star grades and be at the top of the class can be overwhelming.
Gifted programs, often found in grade schools and even at the national level, focus on high achievement and a fixed trait of being "gifted." But what happens when these young adults, who were once in gifted classes and AP classes, are faced with the reality of adult life and the expectations of society? They may struggle with a lack of motivation and a harmful perfectionism that can lead to chronic stress.
This phenomenon, known as "gifted kid burnout," was first identified by Professor Carol Dweck, author of "Mindsets," and has been studied by the National Association for Gifted Children. It is a result of the fixed trait mindset that is often placed on gifted children, believing that their intelligence and abilities are innate and cannot be improved upon. This belief leads to unrealistic expectations and a lack of emphasis on the development of a growth mindset and good study habits.
Manifestation of Gifted Kid Burnout This burnout can manifest in a variety of ways, such as a lack of motivation, harmful perfectionism, and chronic stress. For twice exceptional adults, who also have a neurodivergent condition, the experience can be even more challenging as they may have unique sources of stress in their daily lives and emotional needs.
School systems and the current educational environment may contribute to this issue. Gifted education programs and advanced classes may not always take into account the social-emotional needs and unique sources of stress for these students. This can lead to lack of study habits and a type of mindset that is not sustainable in the long-term, resulting in burnout.
About Cate Our guest today is Cate Osburn, also known as Catieosaurus on social media. She is an ADHD educator, a certified sex educator, and a disability advocate. Cate will share her personal experience with burnout as a twice exceptional adult and discuss her journey to finding balance and harmony in her passions and interests. Cate will also talk about how her experience in a gifted program, advanced classes, and the pressure to achieve good results in school led to unhealthy coping mechanisms and a lack of motivation in her daily life. We hope that her story will be a first step in understanding the experience of gifted kid burnout and the unique challenges faced by twice exceptional adults.
In this episode: Cate Osborne, also known as Catieosaurus, is an ADHD educator and advocate, as well as a disability advocate who focuses on the connection between neurodiversity and sex and intimacy in relationships. Cate splits her time evenly between her interests in ADHD and inclusivity in tabletop role-playing games like Dungeons and Dragons, making a career out of connecting seemingly unrelated things that overlap or are related. Cate's personal brand of intensity results in burnout and struggles with balancing intensity of passion as a full-time content creator discussing serious topics like mental health, sex, and intimacy. Cate's struggle with intensity is heightened as a neurodivergent person with ADHD and recently diagnosed with autism, and Difficulty in achieving balance is a myth, instead it's about finding harmony. Cate's intensity in childhood was characterized by intense curiosity and ADHD contributed to an interest in trying new things and having different hobbies. Cate's hobbies can be valuable in learning and leading to change in one's life. Cate started talking about the experience of being a gifted kid who is now burned out because of the pressure to always be the best. Aurora and Cate discuss how giftedness is often associated with being successful, but it can also result
Aurora is the real deal.
This podcast is interesting, insightful and needed. I love content that ushers in and opens people up to the nuance and uniqueness of certain human experiences, and that leave you more openminded and open hearted then you were before you tuned in. Aurora's voice is also soothing and she is a great listener.
Love love love the concept of this show, especially for women who have often since childhood believed we’ve needed to ”sit still and look pretty.” Not anymore! Great host and honest conversations.
Awesome guests with relatable stories to help understand how they flipped challenges into amazing strengths!