149 episodes

FRIED. The Burnout Podcast is on a mission to #endburnoutculture. You'll hear interviews with guests who have been through it all and lived to tell the tale and solo episodes from FRIED's host - Cait Donovan and FRIED Burnout Coach Sarah Vosen. Our promise is that you'll have at least one major take away from every single episode that will help guide your recovery.

FRIED releases on Sundays at 12:00am EST which has earned it the unofficial title of 'Burnout Church'. We're here with your sermons, it's time to change your life.

FRIED was created and is hosted by Cait Donovan, Keynote speaker and coach on burnout, boundaries, and her favorite emotion - Resentment.

Fried. The Burnout Podcast Cait Donovan

    • Health & Fitness
    • 4.6 • 91 Ratings

FRIED. The Burnout Podcast is on a mission to #endburnoutculture. You'll hear interviews with guests who have been through it all and lived to tell the tale and solo episodes from FRIED's host - Cait Donovan and FRIED Burnout Coach Sarah Vosen. Our promise is that you'll have at least one major take away from every single episode that will help guide your recovery.

FRIED releases on Sundays at 12:00am EST which has earned it the unofficial title of 'Burnout Church'. We're here with your sermons, it's time to change your life.

FRIED was created and is hosted by Cait Donovan, Keynote speaker and coach on burnout, boundaries, and her favorite emotion - Resentment.

    #straightfromcait: How Do You Recover From Burnout While Still Working?

    #straightfromcait: How Do You Recover From Burnout While Still Working?

    It would be incredible if every time you were burned out, you could stop working and run off to rest in a magical Cinderella fantasyland where talking mice take care of all your problems. Unfortunately, that’s not the case for most of us. It is not always possible to stop working when you are burned out, and actually by staying, you may be doing yourself a favor in the long run. If you take a break from the toxic environment that was causing your burnout and then try to go back when you are feeling better, it is likely you will end up burned out all over again. This is because regardless of how well rested you may feel, you did not take the time to do the work required to change the behavior that caused you to become burned out originally. In today’s #straightfromcait episode, Cait explains how to recover from burnout while still working and why it may actually be a good idea to continue working while healing from burnout in certain cases.
     
    There are both internal and external burnout causes and it is important to take a look at all of them when assessing how to move forward with burnout recovery. Cait recommends doing an Internal/External Burnout Risk Factors Assessment which can be found on the FRIED website in order to determine first steps. Some internal factors to consider are people-pleasing behaviors and perfectionism, whereas external factors are things like micromanagement and mismatched values. By taking a look at what factors are actually influencing your burnout, you can narrow it down and pick the easiest place to begin making changes. Instead of trying to do everything all at once and maximize your burnout recovery, slow down and take a step back. Focus on just one burnout cause from the list and make one small shift in your life at a time. The caveat to this is that if the external causes of your burnout are due to an inherently toxic work environment, you will need to formulate an exit strategy eventually. It is not possible to completely recover from burnout in a work environment where your mental health is perpetually under attack.
     
    If you are burned out and unable to leave your job even temporarily, there are still ways to work on burnout recovery. Determine which internal and external factors apply to you and start making small shifts in your life based on those results. This way you are making small, manageable changes and not taking too much away from your energy that it leaves you depleted at work. By making the necessary behavioral shifts while still in your work environment, you may have a more smooth transition into burnout recovery than if you had taken a break or left your job.



    Quotes
    · “If you removed yourself from a situation that was requiring you to act in certain ways, and you didn't have to practice acting in better ways and shifting your behavior to protect yourself better, then when you go back into that environment you might not be prepared even if you're rested.” (4:58-5:16 | Cait)
    · “If you can't take time off work, you might really be doing yourself a favor by staying and working through some sh*t on the fly.” (8:15-8:22 | Cait) 
    · “The trick here, once again, is to do the easiest thing first. Allow it to have impact, and then move to the next easiest thing on the list. If you fill out your list, and you're not sure how to tackle any of your items, choose one of them and ask the Facebook group for ways to shift that behavior.” (15:12-15:30 | Cait)
    · “Asking for help and asking for other people's perspectives is one of the main ways we build resilience. So don't go this alone. If you're not sure what the answer is for you, let's do it together.” (15:36-15:49 | Cait)
    · “You cannot long term stay in a toxic environment and heal fully from burnout. Your physical and mental health will continue to deteriorate…Your best bet is to do everything within your power within the situation and then use whatever energy you create by making those

    • 21 min
    Becca Powers: Burnout Stages 1 & 2 - The Unders that Lead to the Overs

    Becca Powers: Burnout Stages 1 & 2 - The Unders that Lead to the Overs

    Becca Powers is an award winning fortune 500 high tech sales executive, founder and CEO of Powers Peak Potential, a best selling author and a speaker. With over 20 years of high level sales experience, she spent most of her life being an overachiever and unwittingly drove herself into major burnout. Becca’s burnout came after a particularly challenging sequence of 12 hour work days in a job where she was majorly overextending herself and unable to spend any time being there for her family. In hindsight, she recognizes that there were signs from her body mere months into the position telling her that it was not the right fit, but she dismissed those signs at the time. It took falling apart on the floor of her bathroom in a complete nervous breakdown after feeling like she was letting her children down for Becca to realize that change was overdue. 
     
    “Burnout ignites in feeling ‘undered’ and whether that's undervalued, underpaid, under-resourced, under-recognized, under-appreciated. I mean, you can put the under attached to it but it triggers our worth or it triggers deeper feelings of being unseen, unheard and feeling like we don't matter. And when that happens, we ‘over’,” shares Becca Powers. Becca grew up with hippie parents who were very involved in their band and party scene. She learned as a child that in order to gain her parent’s love and attention she needed to overachieve. This feeling unknowingly followed Becca into adulthood and caused her to overcommit at work which ultimately led to her feeling undervalued. The pattern of going over and above and then feeling the ‘unders’ is one that is very intrinsic to the burnout experience. The ‘overs’ and ‘unders’ can put you into a feedback loop that is difficult to extract yourself from. 
     
    When you find yourself feeling underappreciated, undervalued, or under-resourced, it is a sign that you need to implement healthy boundaries and take control back over your own energy. You do not have to overextend yourself constantly in order to have worth and it is okay to say no or ask for help. Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Becca Powers about how the ‘unders’ lead to the ‘overs’ and what you can do to pull yourself out of that loop. 



    Quotes
    · “So many of us have the full plate and we don't really get to talk about it and we kind of be like, ‘Oh I'm okay’. Well, are you really? You got a full plate, it's okay not to be okay.” (4:53-5:03 | Becca)
    · “When I was broken on the bathroom floor, all of a sudden, I remembered that I was the CEO of my life… I remember thinking, ‘If I'm the CEO of my life, then I'm a lot more powerful in this situation than I thought’.” (7:45-8:09 | Becca)
    · “Is what I'm doing serving me or is it sabotaging me?” (9:54-9:56 | Becca)
    · “Burnout ignites in feeling undered and whether that's undervalued, underpaid, under resourced, under recognized under appreciated, I mean, you can put the under attached to it but it triggers our worth or it triggers deeper feelings of being unseen, unheard and feeling like we don't matter. And when that happens, we over.” (11:59-12:24 | Becca)
    · “For me to get the attention, love, and acceptance I wanted from my parents I had to overachieve. I had to do. I had to over a lot.” (15:19-15:29 | Becca)
    · “Burnout is a very external response to us seeking externally what we weren't able to either give ourselves internally or like you said to our childhood just didn't get. It's not programmed in us to know that we have the innate wisdom within to give ourselves everything that we need.” (20:16-20:37 | Becca)
    · “In hindsight, what I have learned is when I was surviving, my kids were surviving. And when I'm thriving, my kids are thriving.” (26:51-27:00 | Becca)
    · “By building boundaries, you can create space for other people's growth and success.” (34:25-34:31 | Cait)

    • 49 min
    #straightfromcait: Quiet Quitting, Loud Quitting, and Resentment

    #straightfromcait: Quiet Quitting, Loud Quitting, and Resentment

    Quiet quitting is not a new concept, but has gotten a lot of attention recently after the pandemic shook up the job market. The basic idea of quiet quitting is being disengaged from your work and this can often be mistaken for burnout. The key difference is that quiet quitting is intentional, whereas if you are burned out, you are likely to be disengaged as a result rather than as a choice. In today’s #straightfromcait episode, Cait explains quiet quitting vs. loud quitting, and the way resentment fuels disengagement. 
     
    Resentment is the primary emotion that leads to quiet quitting. This could be resentment for how you are being treated at work, resentment for being forced back into the office, resentment over your job role not being clear enough, or any multitude of reasons. If you are disengaged because you really don’t feel like your current position is a good fit for you, it is best to loud quit rather than sticking around and growing more resentful. That resentment builds over time and can lead to burnout, so planning an exit strategy and leaving your job may be the best option for your long term mental health. If you need help working to transform your resentment and make a plan for moving forward, Cait has created the Resentment Journal specifically for that purpose which can be accessed from her website.
     
    Sometimes your job or the company you are working for won’t be the best fit for you. It does not always mean that there is something inherently wrong with you or the company. In those situations, it is best to form an exit strategy and leave to find a better fit. In other cases, your company may be willing to work with you to help better meet your needs, and it may come down to having a conversation with your boss or an HR professional to see what can be done. Regardless of the reason causing you to disengage, it is always best to loud quit versus quiet quitting, because in the long run quiet quitting will increase resentment and damage your mental health.
     
    Quotes
    • “There are going to be situations where you and a company are just not a good fit. And it doesn't mean that either of you are bad or good.” (4:31-4:41 | Cait)
    • “If something's not a fit, just loud quit, get out of here, go do something else.” (5:38-5:43 | Cait)
    • “When you are burnt out and you find yourself in a situation similar to quiet quitting, I want you to understand that that's likely a coping mechanism and not necessarily part of an actual decision that you're making.” (6:34-6:46 | Cait)
    • “Quiet quitting as a short term coping mechanism, acceptable. Quiet quitting as a long term plan for life will destroy your mental health.” (10:15-10:25 | Cait) 
    • “If we start building enough courage to speak up about our needs, we will find quite often that people are willing to meet them.” (11:47-12:00 | Cait)
    “The emotion that sits behind quiet quitting is resentment. And the answer to that is creating space for and transforming that resentment.” (13:51-14:07 | Cait)
     
    Links 
     
    https://www.caitdonovan.com/resentment-journal
     
    https://cuely.ai/FRIED
    https://womensmeditationnetwork.com/




    XOXO,
    C
     
    If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait
     
    https://friedtheburnoutpodcast.com/quiz
     
    Podcast production and show notes provided by HiveCast.fm

    • 16 min
    Newton Cheng: I Burned Out in Corporate and Stayed - This Is How

    Newton Cheng: I Burned Out in Corporate and Stayed - This Is How

    Newton Cheng is the Director of Health and Performance at Google, a world champion powerlifter, and a father. Throughout his 14 year career at Google, he overworked himself due to people-pleasing tendencies and began getting misaligned from his priorities and values, leading Newton to take a mental health leave in January of 2022. In February of 2021 his symptoms of burnout, anxiety, and depression got to the point where he started to realize just how significant the toll on his mental health was. He found himself struggling to get out of bed and felt a lot of shame for how he was failing to show up the way he wanted to as a husband and father. However, it still took awhile for him to decide to go on leave, because it felt like giving up. When Newton returned to Google after his mental health leave, he decided to share his story and be very upfront about his experiences to help others who may be suffering alone. 
     
    “I was raised in a culture where we talked a lot about mental toughness and this felt like the opposite of that. But what I knew was I was not showing up the husband and father that I wanted to be, so something had to change,” shares Newton Cheng. When Newton started talking about his leave at work, he was a little surprised by how many of his co-workers chose to refer to it as a sabbatical. Mental health is still so stigmatized in today’s society that people can feel uncomfortable even just saying the words out loud. However, this does a disservice to everyone who is suffering in silence and who just needs someone to listen and understand what they are going through. Newton had gotten to the point where he was unable to get out of bed and dreading going to work, even though he loved his job and felt his work was important to him. He was not able to be the father he wanted to be or the husband he wanted to be, and the shame ate away at him. As he began to share his mental health struggles more, Newton found that many of his co-workers of all levels across the organization were suffering from similar symptoms of burnout and depression. Many people who burn out in these situations choose to quit their job completely, but Newton’s problem was not with the job, but rather with his approach and how he chose to structure his boundaries or lack of boundaries. Once he stepped back and reorganized his life to align better with his values and put boundaries in place that allowed him to spend more time with his family, Newton was able to break through his burnout and stay on at Google. 
     
    Burning out at work does not necessarily mean you have to change your job. Sometimes all you need is to take a step away and restructure how you are approaching your work so that it can align better with the lifestyle you want. Tune into today’s episode of FRIED. The Burnout Podcast for a conversation with Newton Cheng about experiencing burnout in a corporate setting and how to move forward while keeping your job. 
     
    Quotes
    · “February 2021 was the first time I physically couldn't get out of bed. And I had read about this in terms of others experiences with mental health and depression, but I had never actually felt it. And it wasn't so much like a physical paralysis, it was overwhelming dread. So from there, I started seeing the employee assistance provider and he told me I was exhibiting early signs of burnout.” (7:18-7:42 | Newton)
    · “I was raised in a culture where we talked a lot about mental toughness, and this felt like the opposite of that. But what I knew was I was not showing up the husband and father that I wanted to be, so something had to change.” (10:13-10:30 | Newton)
    · “When I told people I was going on leave, people started calling it my sabbatical. And I kept reframing. I'm like, my ‘mental health leave’. And that was very interesting. I’m like, I think you're probably doing that out of respect, because you don't know my boundary there and I very much appreciate that, but I

    • 58 min
    RE-RELEASE: Elizabeth Collins: The Burnout Witch Talks Leaky Gut, Tarot, and Optimal Blood Work

    RE-RELEASE: Elizabeth Collins: The Burnout Witch Talks Leaky Gut, Tarot, and Optimal Blood Work

    “Just keep going, it will change.” This is Elizabeth Collins’s burnout story, simplified into six words. The Cait-proclaimed Burnout Witch, Elizabeth now specializes in helping others recover from burnout. However, she was only able to truly thrive in this role after confronting her own feelings of not-enough-ness and developing the boundaries and coping skills she needed to regain a sense of balance in both body and brain. 
     
    Elizabeth is the owner and director of The East West Company, an integrative wellness practice specializing in burnout recovery coaching, functional medicine, acupuncture and more. Elizabeth explains that functional medicine is a crossover between biomedicine and Eastern medicine; it uses a wide range of testing to identify and address the root cause of a presenting issue. Because the incredible breadth of functional medicine testing can seem overwhelming to someone who is burnt out, Elizabeth suggests starting simple with a blood panel and a stool test. This approach helps individuals correct any initial imbalances, which sets them on a more manageable path towards burnout recovery.
     
    Tune into this week’s episode of FRIED. The Burnout Podcast to hear more about the intersections between functional medicine and burnout. Learn about the ins and outs of leaky gut, why Elizabeth uses tarot cards to broaden her clients’ perspectives, and why feelings of gratitude and frustration can and should co-exist.
     
    Quotes
    “I had ‘Big T’ trauma, so that very much set me up for a lifetime of perfectionism, a lifetime of not really understanding that I am worthy of love simply because I exist.” (04:00-04:10) “My burnout story was: ‘just keep going, it will change.’” (07:26-07:32)  “That happens to people who are chronic people pleasers, who are prone to burnout….It’s very easy for you to set aside what you like because you’re more concerned about what needs to happen now, and it’s like, but what you like is what needs to happen now!” (10:49-11:05) “[Functional medicine] is kind of like if biomedicine and Eastern medicine had a baby.” (15:14-15:17) “When we’re in burnout, it’s very difficult to see anything other  than what we’re focusing on, which is usually panic, stress and anxiety. And the benefit when I started reading my own tarot cards again was...oh, this card popped up and it means this. How does that relate to my current situation? What is it about this card that can give me the opportunity to stop focusing on the minutia and look at the bigger picture?” (31:28-31:55)  “Being able to address different aspects of your personality and speak to them directly like they’re individuals gives a sense of agency to the experience, and it really gives people the opportunity to fully integrate those personalities.” (36:28-36:42) “We are complicated enough individuals that we can feel very bad about something that we’re going through and still be very grateful for the good things that it gives us or the other good things in our life….They’re not mutually exclusive, and the idea that we have to inhabit one thing at any given time is unsustainable and unfair and will absolutely perpetuate burnout.” (38:00-38:28) “If you have symptoms or you are living a life that is in your experience suboptimal, but in the greater perspective not catastrophic....you are not crazy, and there is help.” (49:10-49:35)  
    Links
    https://insighttimer.com/ 
    www.theeastwestco.com 
    www.instagram.com/theeastwestco 
    www.instagram.com/thevintagemystic 
     
    XOXO,
    C
     
    If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait

    • 54 min
    #straightfromcait: Are You Exhausted Trying To Meet Other People's Assumed Expectations?

    #straightfromcait: Are You Exhausted Trying To Meet Other People's Assumed Expectations?

    Are you always trying to meet other people’s expectations, even when those expectations may not be completely clear? Unclear expectations for a role, whether that be in relation to a job or a relationship, can reduce feelings of psychological safety and increase the potential for burnout. In today’s #straightfromcait episode, Cait explains the research behind why external expectations and role ambiguity play a role in burnout and how to ask for clarity when it is lacking. 
     
    When you are having to guess at someone’s expectations, you will end up feeling on edge and pushing yourself harder and harder trying to reach that unspecified goal. Research shows that role ambiguity, or a lack of clarity in your job role, can come into play not only at work, but also within relationships at home and with friends. When you are able to predict how another person will react and set up expectations for yourself relative to that predicted outcome, your feelings of safety will increase and your risk of burnout will decrease. By simply having a conversation that focuses on clarifying and setting expectations, you can improve overall communication and increase your own internal feelings of safety.
     
    It is exhausting trying to meet expectations all the time, especially if the expectations you are trying to meet are unclear or simply a guess on your part. In order to gain clarity, improve your relationships, and reduce overall stress, it is important to communicate effectively. Tune into this week’s #straightfromcait episode for a conversation about how to determine other’s actual expectations. Learn why assuming other’s expectations can lead to burnout and how to ask for clarity. 

    RESEARCH:
    Maslach et. al. (2001). Job burnout. Annu Rev Psychol. 52. 397-422. 



    Quotes
    · “If you are feeling unclear about someone's expectations, and you are guessing at them, and you never quite get feedback on whether or not you're hitting the target, you're always going to feel on edge. And you're always going to push for doing things a little bit harder, a little bit more intense, to a better degree, to a higher degree. It'll never stop because you don't know when you've met the expectation.” (3:54-4:20 | Cait)
    · “Burnout recovery happens when we increase our feelings of safety internally and externally.” (5:41-5:46 | Cait) 
    · “You are more likely to experience burnout while also experiencing role ambiguity, a lack of clarity in your job role.” (7:06-7:14 | Cait)
    · “Sharing with someone what your thinking is behind the situation gives them a better idea of how you're looking at it and what's happening in your world, so that they can respond appropriately.” (10:33-10:44 | Cait)
     
    Links 
     
    https://caitdonovan.com
    https://friedtheburnoutpodcast.com
    https://facebook.com/groups/friedtheburnoutpodcast



    XOXO,
    C
     
    If you know that it’s time to actually DO something about the burnout cycle you’ve been in for too long - book your free consult today: bit.ly/callcait
     
    https://friedtheburnoutpodcast.com/quiz
     
    Podcast production and show notes provided by HiveCast.fm

    • 13 min

Customer Reviews

4.6 out of 5
91 Ratings

91 Ratings

SusieMoore02 ,

Cate is the real deal.

She cares about her community and their struggles. ♥️

Mins18 ,

Best burnout podcast. Period

Cait keeps it real! Her tips, the guests she brings on and the topics she covers has helped me heal from my burnout. I recommend this podcast to all my burnt out friends and everyone falls in love with Cait.

Rondi60 ,

Unclear

I wish people who did podcasts would tune in to the fact that many people are hearing impaired. Even with my mild impairment, these podcasts are very difficult to hear. That makes me have to stop listening. There are so many mics and devices now to help with clarity, podcasters would do themselves and others a huge favor by being more clear. Please!

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