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I am so grateful for the love you gave to the electors, ran podcast Matthew, ass. He bought cost. They were too incredible, calmness, nations and you turned up you ve made us one of the most globally, not just nationally, but globally, topped rank podcast that wouldn't be possible without all your support. Without all your sharing. Without you telling your friends, your family, I bumped into you all the time, and I hear people say my family told me by your podcast. My friend told me by Pakistan. I even here people still say to this day. I didn't know you had a pod custom like wow. It's making how much in matters that you tell be born. You share this. I want to thank you because I see that I see you engaging. I see you starting conversations and I hope you see me trying to share as many of your posts about the podcast as possible. I go through in

ram and twitter regularly to see where you learning and what you're feeling and I love seeing all the incredible things that come out of that now today, I want to talk about the seven early signs of burn out and seven, simple and practical ways to heal and recover, and We're really prompted this, for me is a star. To realize that most of us wait. Too long to deal with burn out? We wait for too much to go wrong to deal with it. Now we wait till things are really difficult and really challenging before we truly respond to burn out and want to stop that culture. I want to end that culture, where we Wait till things are so difficult and I've seen people. I've worked with people have experience people pooling their way back to their health,

is possible by the way it is always possible. But why make it that hard for yourself? and I realize that in my life, I've been adopt When is well, I've experienced complete burn out where I was bed for fourteen hours a day I was complete. the energy less. I can even have proper I contact with someone, and how many many years ago now, but now, when I think body. I've noticed that I've got good, it noticing early signs of burn out, and that's what I want to help you today is what are those early signs? What are those signs? Were you not even convince your bare now you just fill all its thing, I'm fine! How many of you right now are listening? going jam. Fine are even if I need this episode, I'm not even sure this his rifle me. Well. I promise you that,

society is going to be so useful, even if you don't feel banter, because that's the plane, we wait too long. We wait to too much is wrong to actually make and now I was reading some really interesting studies and why particular one by were known as state university on burn out. They said that they found that the average professional experience is by now by the age of tat, he too now whether your younger than he too, and I know, and all of you are and why Odin. Thirty to the point is that the average professional is going to experience it by AIDS. Thirty, two, so, whether you, beyond that age or whether you before that age? No, that you either explains to obviously already know that or you are someone that is about to experience. It is well and therefore this is going to be really powerful.

Now we know no state University and the karma dot com came up with what they call the five phases. There are now so I want to share these from their research, because I think the really important they said that the first stage of burn out is the honeymoon phase and you're thinking How does that make any sense like? How does that resonate? Will there He saying that sometimes you start a new job. You start a new task used. Your own company, and you feel this adrenaline, you feel like you're, drunk having you feel a sense of energy and water. Happening is that we create they say, coping strategies right, so even if there are stresses intentions, you're almost like all, I can deal with there's only new colleagues amend this new office son new role, I'm fine I'll, be ok. I've done this before and you focus on your job We focus on the task, your optimistic and you have high productivity levels, and this is beauty

Oh by the way, like I love hearing, that human rights lions, strong that we start this way, and I would encourage you to start this way. The poor the maize. Our human mine does something weird where we convince us off that if we start this way, it's going to end that way, if we keep do, the same thing. So we think of me, keep doing the same thing over and over again. Going to get the same result That's not always true, especially when it relates to our energy when it relates to burn out they cause there's a beautiful statement by Abraham lincoln- and he goes something like this- give me six hours to chop down a tree- and I spend the first four sharpening the axe notice, the difference there These focused on sharpening the acts? He knows that of his tools are sharper, he'll, be able to cut down, one trees and cut them down quick, I mean if you wanted, to go down trees at all, but you get. The point now

we say all of just started a new thing. I feel good, it's gonna lost forever. What happens? Is you not? opening the axe. You not opening the sore and when you forget to sharpen the axe and sharpened saw that's the honeymoon phase you keep doing the same thing over and over again and now you're slowly going downhill rather than uphill that's phase one. According to the study, the second they say is called the onset of stress right. The burn out starts. You get an awareness of it happening on some days more than others, and you start to feel like your optimism, maybe kind of going down. You I too feel those early anxieties. You start to feel fatigue. Maybe your forgetful people for them burn out is the experience of forgetfulness. They forget to do ass. They forget a particular detail in a meeting or a present Asian, maybe their productivity is starting to drop so that second stage now, usually at this stage most

we'll try and muscle true right, we say- so gay. I can deal with this. I've I got this. Can manage maybe I'll sleep in a big. Maybe it's just you know. Maybe you be fine, I'll, be fine right and we almost sometimes come up with excuses where we are Please stop ourselves from taking it seriously. Now. What things are happening is that, while this escalates in the background- and it can accelerate quite fast- it leads to what they call the third stage, which is chronic stress and this they say, is marked by a change in your stress levels right so that are feeling motivated, enthusiastic you now feeling that Cornick exhaustion you, ve ever fell. Did you know you know what I'm talking about I've experienced this before? I literally was in bed for fourteen hours a day. I let you didn't feel like. Out of bed. This is now about eight years ago and

how much I ain't, no matter how much water I drink. I just didn't feel good right in he'll be energy that I needed and wanted to have. You may feel out of control, you may feel pressured. You may feel threatened put in a corner. You may start seeing nickel illness. I often find that when we don't play it's a lotta, distaff mentally it can come up physically. You get the flu you get a code one down immune system. You start to really, the negative effects, and hopefully if you haven't already by this time. This is where you turn to for help, but stage for they say- is by now itself and this is where the symptoms become critical, it starts affecting your behavior. You start feeling that Cornick headache, Cornick Stomach Or- got problems as well, you might start to feel things like self doubt. You may have this feeling of emptiness inside and then finally stay.

five, they say, is habitual burn out right. This is the repetitive Patton. Positive system, and now you start explains chronic sadness, maybe even depression. So if you're someone who's springy any of those five stages and what I'd love for you to do right now is I'd love for you to map out which stage you think your answer, you in the honeymoon phase, I you onset of stress are you a chronic stress? Are you I now or are you an habitual burn now, because I wonder really really aware and Stu neuron diagnosis of yourself. When you speak to a friend of therapies to coach a doctor, explain to them what you're going through right now, because It just saved you from so much more hustling stress in the future. There are so many times in my life for upset. I'm fine, it's gone ok and then you live to regret, then the future I dont want you

feel that when I do want anyone in your life to fill our way, maybe you listening to this, but you care about someone who's going through this so The first thing I want you to do is right down which phase your I'll say them again, honeymoon phase, onset of stress, chronic stress, burn now, to burn out and if you want to see the real symptoms head over to this is Commodore com and type in five stages are by now, and you will find this breakdown of the Winner State University Ray so what I M going to share with you in this podcast today, some of those early signs and what you can do for each one of them. These practices that I've created for the early signs that I often feel the reason that I focused on the early signs this, so that you can be truly proactive, so the first sign is of course, fatigue. You started Do you feel tired at things that you used to find easy for me

start to notice this when I'm playing tennis or when I'm on a hike and the way to notice. This is not just how you feel overall, it's where did you used to? you'll energized until so. I know when I play tennis for an hour. I know that the first thirty minutes Full of energy in the second thirty minutes, some slightly lower. Now, if I went- these one day, and I found only fifteen minutes of energy. That would show me that feeling greater fatigue rights. You want to make it measurable one to make something- you know four, but I got a hike in the mornings. don't play tennis. It's about forty five minutes to hide that I do. I know that there is a specific elevation, a couple of times that I find that easy. I known feeling good if I find it hard. I know that I'm feeling greater level of fatigue fatigue is India, something like out today. I feel tired because you may feel tied one day. That's totally normal, fatigue is truly experienced when you're doing the same thing is you usually do, and you feel more tired

maybe a feeling more tired by three p m. Then you usually on an average day and that patent seems to last for the whole week. We all have our days. We all have days that we don't feel quite right. You're spotting a pattern. That's your focus! You really trying to find a pattern now want to share with you some of the things that I believe one of things I recently realise, which was right. Big news to me. If I started to realize that often when we feel fatigue, we think a lot of it two we think a lot of it is because of our mind now it maybe, but what I recently discovered is that a lot of it was based on my indeed levels and vat Indeed, some EU he attested for highly recommend getting checked out for it I didn't realize what a big impact indeed had on my energy levels. So I started. taking the my kind, organic vitamin d, three spray.

Literary will have to do is take it. I wanted and spread three times onto my tongue and its vague in which is grades, it's organic as well and great little thing that you can carry around if you need to carry around or you can keep your desk and will have to do, is spread, wants it and. Focusing on my vitamin d level has led me not only to judge myself less, and I think that such a big thing that I was judging myself Maybe I'm getting lazier. Maybe I don't love. What I do any more, maybe I'm fatigue cause I'm overworking and I started to realize it was because I was over because even slow down as working, maybe a bit less those finishing earlier, and I was still feeling tired and realized. A doubt. Fatigue was coming from a lack of vitamin d and I'd stop. Judging myself, I went and got the spray I started making here and I'm starved to feel so much better and what I found is that in those

stage- is a ban on what we usually do is in those low stage of energy. You end up resorting to Cobb's sugar right so easy to reach for a sugary item? A Cobb item of fat item I find that energy new feel that fuel you experience, fuel in the beginning, that moment, but we all know that wears off. I started taking athletic greens because, as someone who is always on the go, sometimes it's hard to eat healthy, so one make sure I'm still able to get the vitamins and minerals my body needs without carrying around a ton of supplements. So what is this stuff one delicious scoop of athletic greens, your absorbing seventy five high quality vitamins, minerals, whole food source, Super foods, probiotics and adaptations to help. You start your day right This special blend of ingredients supports your got health. You nervous system, your immune system, your energy recovery focus and aging

all the things it contains less than one gram of sugar, no Gmos, no nasty chemicals or artificial anything while still tasting good, don't believe me I'd, let it go. It is over seven thousand five star reviews. This is a worthy investment for your health. That's cheaper than a cold brew, had it costs less than three dollars a day. Every morning after my work, I routine, I make sure to drink athletic greens. It helps me get energized for the entire day and I don't know fatigue of two even an intense worker. I love how its non gmo gluten free and every free and it doesn't have any artificial sweeteners, which is great if you're trying to cut back on sugar this year like me to make it is Let it greens is going to give you a free one year. Supply of immune supporting vitamin d and five free travel packs. Put your first purchase. All you have to do is visit at let it green dot com forward, slash purpose again, that is as let it green dot com forward slashed purpose to take ownership over your health and pick up. The ultimate

in your truth and ensure only of metro by T Mobile, you can upgrade to five g and get more more choices with the largest selection of pre by deep owns, likeness Samsung Galaxy, eight thirty, five g and more five g coverage on its HE mobile network. Only at metro, most affordable versus major prepaid grants with eligible port idea, implant plus tax five g not available in some areas of congestion, user. Greater than thirty five gigabytes from unpainted has reduced beaten, metro customers, Maynard's produce speeds versus team. Oval did a prior decision, video authority The other thing that I found super super powerful honestly is the element electrolyte stare. Salts natural salts DEC. An amazing impact on your body, especially to re hydrate, foster straight after a workout. So I used to find that out. to work, how or offer a hike. That's what I'd feel drain, and obviously I want a shower of your friend but also my body needed to review

two eyes and again it so easy to reach for protein bar packed with sugar roll another type of cereal bar, and I sitting these balls were all healthy and then you start looking at what's really inside of them and I started to take the element Alexa and they ve been so powerful for me. So I wanted to let you know: then, if you struggling with fatigue, of course, there are great, son on other areas, but for me doing these practical things, because Maybe you a busy period and you can slow down. Maybe your just going through a really really tough time now- and you know that you need some- is going to help you through. So that's fatigue. The second one I want to focus on which is linked to that is poor sleep. So maybe eating tied because you're not getting enough sleep now. Look here research. Research suggests that one in three people don't get good enough sleep and when you really start looking at the stats you find out about tat

percent of the. U S said the union, get less than seven hours of sleep at night, and we know that into nine. Is the recommended amount Don't worry! You judge you, sulphur fuel pressure, that you don't get that I want to help you get more good quality sleep I can find myself you can get into that pattern of. You know we ve all been coop. you and watching a show. You a been watching a show its now twelve forty, seven in your on episodes, six of season. Ten and that's just become your habit. Rye touches become your habit and on Hop of that this is something people mess. It's not just that you're up. It's that what you're watching is pumping cliffhanger chemicals. I call him cliffhanger camera Those figures, the cliffhanger in the show is pumping in that excitement that can fusion that intrigue that curiosity engine body. Sooner

you're trying to sleep your minds activated your chemically active did because now you're gonna cliffhanger not only are you getting no sleep. If you do get some sleep you getting poor quality sleep because its place within society its played with them Evidence of all what's happen to character next, are they going to survive? Are they gonna save that person these shows our creed eating some anxiety, because we thrive of that. We were to know what happens next. So when in speaking to experts on the pod doing my research. I learned recently from Ben Greenfield that pink noise and you consensus online to find it pink noise is a really healthy way to calm yourself and get a good sleep. I find listened meditated music. I find that may In short, there are few things here that I want to talk about. One thing is sleep: temperature I've been finding sleeping between sixty five sixty seven is.

the good for me now yours may be different, but be careful if you're sleeping in too much heat, most of us are probably sleeping seventy or more, and you really we're getting that sixty five to sixty seven bracket, now you may have a air purifier, which is a great idea. If you dont have a highly recommend getting a air purify, because maybe the areas can asked it. Maybe there s not flowing another way, may be that you not putting on sleep closure in the clergyman wearing all day you haven't put on a uniform almost to go to sleep, to feel that comfort in your bed another reason may be that you doing too much in your bed. You always in your bed, working eating and sleeping, and now you ve confuse the energy of this. during the recent one. Drawing so many things that you is, I want We also recognise that sometimes, It's not just inside of us. It's what's happening around us. I think for people who don't sleeps often we judge us of we think. Oh, my gosh, like I'm just.

I'm struggling and I'm not doing this- I'm not doing that right and I wish I slept earlier- and I wish I woke up earlier- would pressurizing ourselves but actually could be annexed. Environment. Have you a blinds? Have you curtains? A lot of people are sleeping, we not only devices in the room with lights, but having like creeping in through, the windows whether it Sir Street lie. However may be so. I want, Think about how you can improve your sleep this week. If you off experiencing burn out, sleep can be the most healing and one of the most practical ways of getting here on the road to recovery and healing quicker, and I want you to think about what are the areas of your sleep that you I didn't give enough attention to forcing used to try and go to sleep. We know, doesn't work, work. the change in your environment. Maybe that you have a relaxing cup of tea before you go to bed It may be that you spread said and sent that relaxes you and helps you breathe. I really believe

sing. Really good. Breathing techniques before bed is powerful. The four eight method works. Lee well for for accounted for and Xlr8 eight when you exe, for longer than you inhale. you really slow down your body, you slow down your mind, the third early sign of burn out is brain fog. you wake up and you just feel this fog, looking out and see Miss of fog in the air, can no longer clearly see whatever you are able to see before and for me, and I mention this enlargement, but a cup of tea has been my biggest I'm to do for brain fog, and usually it might be, a lemongrass ginger could be Jasmine peach. I find that t has been a really powerful I have really clearing my mind and I find everything from the sent to the world to the taste,

the color becomes a really mindful process. So As you know, Roddy, and I have launched our own Sama tease because we found when I wake up in the morning, and I look at the color of the tea. I in I feel its warmth and then I drink here I find that it is so purifying for brain fog, for the search for clarity and again, it's simple its practical, a lot of us wake up this way. And again, we start criticising ourselves, we think was stupid. We think, not smart enough, but a simple and to do another thing that I want to share with you. That has been huge for me specifically with brain fog, and it's amazing he's, so we duties on Saturday mean ready. I don't Friday night, to myself. I do want to go, and that's partly that burn out where you struggling. I don't go out I do want to do that. I just wanna, be lazy, is gonna sit in bed? That's when I feel better right. How many explains that when you bent out you naturally choose

to just sit around thinking that that's making better, but it's not energizing you. How many slept longer but fell de energized how you have sat around in your home all day, but felt more tired and less energetic. Those early signs of burnt now and so situation on Saturday my I've and I've been going Roddy and I have been going to do a cold and soon a cycle so what's recommended is that you spending about ten to fifteen minutes in the sauna and you spend three hundred and twenty seven minutes in a cold plunge basin. What you can do now, the first time I had this, I was like three to seven minutes in a cold. Blooded sounds crazy. and I remember doing if agreement is the first time I got in it was really tough. I find it really painful and the second I did. I lost daddy seconds the first time I tried it and then up again and now have really build up were unable to do that consistently, what I love about this is before I get in there.

I don't want to get in, I'm not sure it's gonna work and I promise you as soon as I get out of that cold plunge. I feel like a night, most Clia, most collections person ever its Trudy, a remarkable feeling I've started doing you weekly, I'm thinking of starting to do it three times a week, if not more and so I really highly recommend going in having an experience of doing a cold plunge. It may sound like the last thing. You want to do that if you're feeling that brain fog, and not just for that, I mean doing called, plunges included for your body in so many ways. This so much reason to suggest why it so powerful, ok, early sign. An indicator. Number four of burn out is low creativity. How many of you are struggling to be creative? How many of you are struggling to feel inspired leave you Karl, and the last time you had a great idea were unique idea or some sort of breakthrough. I know that I feel

sway when I start feeling this way. I know that I need to change something because I love what I do love. When I get to do and that's why all of these themes- and I hope you enjoy these last few episodes, I'm only trying to speak from personal exe. Here and see what I'm struggling with two like. I value myself because of how creative I can be and how relevant researchers and how much work I can, to serve you in these episodes sitting there sometimes like. I don't know what I want to talk, this week and I are well well what's going on here. Why me feeling that way and I've figured out when I feel that way, it's so am. I for me to take the next Saturday completely off. Take the day off to read, to listen to think to walk to just yes, Kinect TAT, is what I choose to do. I make sure but the next day I can get off as soon as I can, I'm gonna take it off completely Travis switch off day turn myself truly disconnect

give myself space to read thing absorb. now, I'm giving you insights into particular. So, Ben I, which may work for you. The next one is agitated by small thing. oh, I know about this. One demanded. I've been agitated arriv his I'm ban, Tao and now, little thing, makes me angry or agitated. How many of you have raised Hence there and you dont know it's because you Ben, are you think it's because the person's annoying you are they doing something annoying but usually at finding? huge or entertaining and all of a sudden, I'm finding it annoying and and frustrating because I've got an early signs of Burnham. In that scenario, realize you need a change of environment, change. Where I work for my may change the room, I may work on a different desk I find that allowing myself to break the monotonous routine really truly helps the other. No really helps me with that is making

decisions that weak. I feel like. Sometimes we pressurize ourselves to make decisions that we don't need to make I find that when I'm feeling agitated, I make bad decisions. I make hasty decisions and those the times there are deaf we avoid making decisions and by the way there is no decision. we done today. You may think it but this is why the last step behaviour patterns number five as important is communicate, if I'm feeling, but now also rightly rather, you know what I'm feeling really been right now and so anything I regret react with. You just know that it's not me, I'm just things you some stuff, and maybe, if you re well my attention just me later on to say generally need to talk to you about this, and can we talk about it and I that communicating that is such a super power. Now Sign number seven: is we want to avoid people? We want to avoid people, how many of you have started feeling they're gonna be around anyone I need to preserve,

my energy, I used to say that a law- and I started as there was a me I love being around people and I'm an inch but I love and enjoy people's company, but I was avoiding it because feeding early signs of burner, and I realized in that scenario I did have to avoid people, but I had to do something more important. I to sleep earlier. and had to spend time with small groups where I could learn to switch off one of the core, These things is a lot of us spend time with people tat. We think we have to be on a round and that's what makes us drink and was I started to realize that in my really close group of friends, to be on you shouldn't have to be on, like you have to be honest work, you should have to be on like you're on. If you do it career, that's in the limelight or on stage your performance based right. You have, to be surrounded by a group of people that you know on around and that's ok right, that's! Ok!

To sleeping early and starting small groups and surrounding yourself by people you don't need to be on around is a really powerful way to overcome the and the seven and finally, early sign of burn out that I wanted to cover is indecision. you just being indecisive you're, not making a choice and it's going on and on and on stages of Ben. I want you to seek a mentor coach, whether its podcast, whether it's a person, No, you need someone in your life who doesn't answer questions for you doesn't make your decisions for you, but they help you with these challenges. Too many of us are trying to solve everything on our own, and Everything our own, we need someone who can look at us and say I think you deserve take a break. We almost need to hear it from someone else. So those are these seven early signs of burn out and the seven simple and practical ways to help you he'll and recover faster.

Hope that you can apply these. I hope you're gonna monitoring navigate more closely, and I hope you can pass this on to a friend Thank you listened on. Barbers I'll, see you again next week for some more incredible episodes in conversations. Thank you some from the bottom of my heart.