Category Archives: Books I Love

July 2021 Self-Care Workshops

A backyard pool with 2 people in it. on left, a white young teen boy with a green pool floatie around his neck and his eyes closed. on the right, a white woman with a grey hat, orange and blue bathing suit, lying on a purple pool floatie, smiling. Tag: july 2021 self-care

Happy Summer!

So many cities across the country are already getting intense heat. 

Here in Portland temps are in the record-breaking triple digits. We got our pool set up and AC units in the windows (houses in Portland don’t usually come with AC), and we’re eating lots of cold fruit and salad.

I hope you’re finding ways to stay cool and safe!

 


July 2021 Self-Care at Burnout Proof Academy

Healing Interpreter Burnout: Complete Your Stress Cycle

Image description: background image is a teal underwater shot. White text reads, "Growth requires that we step out of our comfort zone and spend time with the discomfort of change, uncertainty, getting it wrong, and trying again" -Brea Cross-Caldwell, VIEWS August 2020. Tag: july 2021 self-care

Image: The Insightful Interpreter

Are you feeling exhausted?

Burnout and emotional exhaustion can have negative impacts on your health, relationships, and work.

It can be hard to know how to rescue yourself, let alone find the energy to take positive steps.

Good news! You don’t have to live like this. A long, fulfilling career is within your grasp. This course can help.

You will explore:

  • Your stress cycle: what it is, how to complete it, and how it affects you when you don’t
  • Techniques for self-regulation that you can use during your work day
  • How to form and integrate new, healthy habits to help heal and prevent burnout

0.35 GS CEUs through The Insightful Interpreter, processed by Interpretek

Healing Burnout Group Study Guide

Get 0.2 additional CEUs for gathering your friends and discussing what you learned in the Healing Interpreter Burnout course.

If you like to learn and grow within community, we have a treat for you! The Group Study option is scheduled to be available for the Healing Interpreter Burnout course through The Insightful Interpreter, the week of July 6th, 2021!

 


Support for Insecurity and Self-Doubt 

light blue background with yellow squares and lines and a dark green rectangle at the bottom with a picture of white woman with curly dark blonde hair wearing glasses and a green plaid shirt unbuttoned over a black shirt, Dark green text on image: Recording posted, Sign Language interpreter imposter syndrome? Close the gap in confidence, skills + self-analysis with shanna grossinger founder of aslmentors.com in asl, facebook/com/groups/burnoutproofcollective/ Tag: july 2021 self-care

Close the Gap in Confidence, Skills, and Self-Analysis for Sign Language Interpreters with a Deaf Mentor

Did you miss the Facebook Live with Shanna Grossinger in our Burnout Proof Collective Facebook group?

Good news: the recording is posted!

Click here to watch now

 


Burnout Proof Book Club – Encore Live Discussion
Aug 11th, 2021 5:00 – 6:00 pm pacific

light pink, dark pink and dark yellow stripe background, burnout proof book club, burnout: the secret to unlocking the stress cycle, tag: july 2021 self-care
We had such an amazing time in our first Book Club live discussion! We dove deep into Burnout: The Secret to Unlocking the Stress Cycle.

If you are reading along with us but were unable to make the live discussion, here’s another opportunity!

Join the live discussion to real-talk about:

  • The ‘yuck’ that’s leftover after handling a problem.
  • How holding everything in and doing for everybody else keeps us up late at night.
  • The shame we feel from HAVING emotions.
  • Taking up a hugging practice
  • The struggle of saying what we need or how we feel.
  • The inbox in our gut where we store our uncompleted stress.
  • That it’s ok not to be ok.

This is an on-demand, self-paced book club offering worth 1.3 GS CEUs, with a Live Discussion opportunity. Click below to register and get instant access to everything!

Don’t miss the upcoming Live Discussion, happening August 11th 5:00 pm – 6:00 pm pacific. Put it on your calendar now!

Click here for instant access

 


The book club survey results are in!!

Text reads: Book Club Survey Results. Image: Arms reaching up holding books. Tag: july 2021 self-care

Book Club courses will return in the Fall with some great picks. We learned many helpful things from this survey, thanks to all who participated!

A few key takeaways:

  • Wednesday evenings were a clear winner
  • Imposter syndrome was requested as a topic for reading, and I’m happy to say just about every one of these books will support us there!

And the winner is…..

UNTAMED, by Glennon Doyle
Live Discussions September 1st & 29th, 2021

Left image: multicolored glittered background Untamed, Glennon Doyle. Author of the #1 New York Times bestseller Love Warrior. Right image: photo of Glennon, a white woman with blondish brown hair past her shoulders, a white tank top, leaning forward clasping her hands together. Tag: july 2021 self-care

We’ll be trying out a new format, meeting once to kick off this new read – getting to know each other and discuss first impressions of the book – and then again at the end of the month to discuss the rest of the book, share takeaways, and connect more deeply with each other.

Thanks to those who suggested this new format! I’m looking forward to meeting with you twice!

Get on our email list to be the first to know when registration opens

 

You selected the remaining books from the survey + your additions in this order:

Second Place Tie
The Body is Not An Apology: The Power of Radical Self-Love, by Sonya Renee Taylor
The Gifts of Imperfection, by Brene Brown book cover for The Body is Not an Apology: The Power of Radical Self-Love. A Black woman lying on a bed of red, yellow, and blue flowers, appears to be nude with blue flowers over her nipples and on her leg.

Third Place
Codependent No More, by Melody Beatty

Fourth Place Tie
Hope in the Dark
My Grandmother’s Hands

Watch for these book club offerings Fall of 2021 and Winter of 2022!


Recalibrate | July 2021 Oil Protocol

This is a time of taking stock and opening to recalibration. Be with yourself in the discomfort.

Locate the gaps between where you are and where you want to be. This requires getting radically honest with yourself about your current experience.

Can you allow it?
Can you name every nuance of it?
And even more, can you feel it and stay with it as long as it wants to move in you – without inflating or stoking the flames?

Apply this protocol and then follow your body as it wants to move: dancing, crying, resting, or punching pillows.

Allow what’s alive in you to be honored and expressed, and allow it to subside when it’s over.

Green background, grey and yellow lettering. Text reads: July 2021 Oil Protocol. recalibrate. In yellow boxes with blue accents: melaleuca > third eye. cypress > belly. cardamom > navel. tangerine > heart + wrists. @brighterfocus. Tag: july 2021 self-care

As you apply these oils, bring your attention to your senses:

  • Inhale the fragrance of each oil separately, and the combinations
  • Feel your own touch as you apply them to your body lovingly
  • See the colors of the bottles and the amber drops of liquid
  • Set intentions with each oil application, grounding yourself in what you know to be true

Invite the properties of each oil to inspire your intentions:

  • Melaleuca – between eyebrows – tune into your energetic boundaries and seal the leaks.
  • Cypress – rub on belly in a circular motion – encourage movement and flow throughout your core.
  • Cardamom – inside navel – allow deeper emotions to surface and be attended to.
  • Tangerine – heart + inside wrist creases – activate creative energy to process and move with your emotions.

Safety + Efficacy

  • Dilute essential oils with a carrier oil for increased efficacy and decreased skin sensitivity.
  • Citrus oils can produce photosensitive reactions. Use on skin covered by clothing if you’ll be in the sun.
  • Some oils are hot or ‘spicy’ to the skin, including cassia, oregano, thyme, and peppermint. Dilute to decrease this sensation.

Oil properties inspired by Emotions and Essential Oils: A Reference Guide for Emotional Healing and the teaching of Desiree Mangandog.

Seasonal, astrological, energetic information inspired by Sarah Faith Gottesdiener of Modern Women.


May the fullness of this new season bring abundance to your life. May you recognize it. May you receive it. May you listen deeply to its gifts.

Signature: With love and bright focus, Brea. Tag: july 2021 self-care

What are your summer self-care plans?

Luna, olive-skinned person with short brown hair, lying on stomach reading a book on a green mat in the grass. Next to Luna is Athena, a white Pitbull, lying on her stomach with a book in front of her, looking up at the camera. Tag: summer self-care

Summer Self-Care Plans

The past year has been a doozy!!! As more people get vaccinated, COVID restrictions are lifting, and we are navigating the potential return to more face-to-face time.

Gathering with others in person might be what you’ve hoped and dreamed for, it might be stirring up your deepest fears and anxieties, or you may be feeling both excitement and dread simultaneously. Here’s a helpful article I read this week titled, Advice to the anxious for eventually meeting in person again.  I’m definitely in the anxious/excited mixed-emotions camp!

The bottom line is: whatever your reaction to this transition…

You’re normal!!

This is a good time to create or update your self-care plan to support your transition to summer and to ease your nervous system through another shift. Here’s part 1 of a series to help you be with difficult feelings – like the ones you might be having now – and to give you tools to take with you into the summer:

Click here to read Self-Care Strategies for Fear part 1


Summer 2021 at Burnout Proof Academy – What’s on your summer reading list?

light pink, dark pink and dark yellow stripe background, burnout proof book club, burnout: the secret to unlocking the stress cycle, tag: summer self-care
We had such an amazing time in our first Book Club live discussion! We dove deep into Burnout: The Secret to Unlocking the Stress Cycle.

If you are reading along with us but were unable to make the live discussion, the recording is now posted here.

 

This hour was packed with poignant honesty and real-time revelations, including real talk about:

  • The ‘yuck’ that’s leftover after handling a problem.
  • How holding everything in and doing for everybody else keeps us up late at night.
  • The shame we feel from HAVING emotions.
  • Taking up a hugging practice
  • The struggle of saying what we need or how we feel.
  • The inbox in our gut where we store our uncompleted stress.
  • That it’s ok not to be ok.

This is an on-demand, self-paced book club offering worth 1.3 GS CEUs. If you haven’t yet registered just click below and you’ll get instant access to everything!

Click here for instant access


Cast Your Vote for Fall Burnout Proof Book Club

Text: What book should we read next? Take our short survey to cast your vote! Image: white distress wall with stack of old books to the right of the picture with a variety of colored pages and binding. Tag: summer self-care

Our first book club was so much fun! I can’t wait until we get started on our next book in the fall 2021. But I need your help deciding which book we’ll be reading next.

Currently tied for first:

Vote for your choice here!


Healing Interpreter Burnout: Complete Your Stress Cycle

Group Study Guide coming soon!

Image description: background image is a teal underwater shot. White text reads, "Growth requires that we step out of our comfort zone and spend time with the discomfort of change, uncertainty, getting it wrong, and trying again" -Brea Cross-Caldwell, VIEWS August 2020. Tag: summer self-care

Image: The Insightful Interpreter

Are you feeling exhausted?

Burnout and emotional exhaustion can have negative impacts on your health, relationships, and work.

It can be hard to know how to rescue yourself, let alone find the energy to take positive steps.

Good news! You don’t have to live like this. A long, fulfilling career is within your grasp. This course can help.

You will explore:

  • Your stress cycle: what it is, how to complete it, and how it affects you when you don’t
  • Techniques for self-regulation that you can use during your work day
  • How to form and integrate new, healthy habits to help heal and prevent burnout

0.35 GS CEUs through The Insightful Interpreter, processed by Interpretek

Click here for instant access


June 2021 Oil Protocol

Give yourself over to review, renewal, reflection, and rest, as you cross the threshold from spring to summer. 

Slow down. 

Give yourself permission to feel the sun on your cheek, the breath in your lungs, even the frustrations and the hurts. Make a deal with yourself to offer patience and curiosity whenever possible.

This oil protocol will serve as a reminder and energetic guide.

light blue background with a white box, rest, release, renew june oil protocol thyme sacrum, wintergreen navel to solar plexis, ylang ylang heart space, basil across back at waist, magnolia heart, throat forehead, frankincense, crown, tag: summer self-care

Thyme – release and forgive
Wintergreen – surrender
Ylang ylang – connect with your inner child
Basil – renewal
Magnolia – compassion
Frank – truth

Dilute essential oils with a carrier oil for increased efficacy and decreased skin sensitivity.


Leave a comment and let us know:

What are your self-care plans this summer? How will you rest, play, renew, and release?

May you find a growing softness within that buoys you through any storm. May the crossing of this seasonal threshold bring you a renewed sense of peace, presence, and patience. May you receive all the love, support, and grace that surrounds you.

Signature: With love and bright focus, Brea. Tag: summer self-care

Cast your vote for our next book club read

Text: What book should we read next? Take our short survey to cast your vote! Image: wooden lap tray with cozy throw blanket, book, and tea with lemon. Tag: book club read

Vote for our next book club read

We had such an amazing time reading Burnout: The Secret to Unlocking the Stress Cycle and now we’re excited to be gearing up for our next book!

What should we read next?

Click this link to cast your vote!

Get 1.65 CEUs for taking care of yourself this month

Photo of adult, short bleached hair, golden tawny skin tone, wearing glasses and headphones, tattoos on neck and hand, hand on chest, smiling at the camera with tongue playfully out. Tag: may 2021 self-care

Image: Joshua McArthur on Unsplash

May 2021 Self-Care at Burnout Proof Academy

Welcome to May! We’ve been busy creating new burnout support offerings, and are so excited to share them with you.

Burnout Proof Book Club

burnout proof book club, burnout: the secret to unlocking the stress cycle tag: may 2021 self-careWe had such an amazing time in our first Book Club live discussion! We dove deep into Burnout: The Secret to Unlocking the Stress Cycle.

If you are reading along with us but were unable to make the live discussion, the recording is now posted here.

 

This hour was packed with poignant honesty and real-time revelations, including real talk about:

  • The ‘yuck’ that’s leftover after handling a problem.
  • How holding everything in and doing for everybody else keeps us up late at night.
  • The shame we feel from HAVING emotions.
  • Taking up a hugging practice
  • The struggle of saying what we need or how we feel.
  • The inbox in our gut where we store our uncompleted stress.
  • That it’s ok not to be ok.

This is an on-demand, self-paced book club offering worth 1.3 GS CEUs. If you haven’t yet registered just click below and you’ll get instant access to everything!

Click here for instant access

 


 

 Healing Interpreter Burnout: Complete Your Stress Cycle

0.35 GS CEUs through The Insightful Interpreter, processed by Interpretek

Why complete your stress cycle?

You might be experiencing burnout. Burnout and emotional exhaustion can have negative impacts on your health, relationships, and work.

It can be hard to know how to rescue yourself, let alone find the energy to take positive steps.

Good news! You don’t have to live like this. A long, fulfilling career is within your grasp. This course can help.

You will explore:

  • Your stress cycle: what it is, how to complete it, and how it affects you when you don’t
  • Techniques for self-regulation that you can use during your work day
  • How to form and integrate new, healthy habits to help heal and prevent burnout

 

Click here for instant access


May 2021 Self-Care Oil Protocol

Are you growing in new or uncomfortable ways?
Do you feel like you’re shedding an old skin?

orange background. brighter focus logo. text reads: shed the old. oregano | along spine. marjoram | across chest. arborvitae | navel + crown. neroli | heart + inside wrists. @brighterfocus Tag: may 2021 self-care

 

Oregano – Stop trying to play God. Reconnect to your own and others’ humanity. Sidestep judgement and invite compassion. Accept your imperfections while opening to curiosity and grace.

Marjoram – Connect. Connect with yourself, connect with others. Loving relationships can heal the most painful scars. Invest in them. Open to them.

Arborvitae – Grace surrounds you. Receive it. Rest in it in every moment that you’re able. Soak it up and learn to trust in it. 

Neroli – Partner with Life. Believe that it’s on your side. Acknowledge the way it works in you – your feelings and intuitions are a part of Life’s communication network.


 

May we find peace and growth in the in-between times. May the rain showers and sunbeams remind cleanse and warm us. May we keep reaching deeper inward, and ever toward one another.

I look forward to all the ways we’ll connect in the month ahead!

Signature: With love and bright focus, Brea

February Oil Protocol and Self-Care Workshops

Welcome to February!

This new month brings with it a fresh look for Brighter Focus, as we unveil our new logo created by my talented and intuitive dear friend, Makenna O’Keeffe

 

brighter focus yellow background with green mountains, blue river, and orange sun. tag: february 2021 self-care

Look for this beauty to be popping up on social media, in emails, and on our websites – give it a like and let us know what you think!


February 2021 Self-Care at Burnout Proof Academy

We’ve been busy creating new burnout support offerings, and are so excited to share them with you! 

Burnout Proof Book Club

The long awaited Book Club is finally here! Join us for this deep dive into a foundational and transformational Burnout Proof text:

Burnout: The Secret to Unlocking the Stress Cycle

burnout proof book club, burnout: the secret to unlocking the stress cycle tag: february 2021 self-care

This course is available on-demand, so you can read along at your own pace and go deeper in the online discussion forums. We’ll do a live discussion through zoom on April 28, 2021 from 5:00 – 6:00 pm pacific – I hope to see you there! If you can’t make the live discussion, the recording will be posted so you won’t miss a thing.

Register Here

 

Self-Care Spotlight | Juggling: How To Learn About Daily Life Through Circus Skills

self care spotlight juggling life, how to learn about daily life through circus skills live in the burnout proof collective facebook group february 11th 2021 4 pm pst with sandra leith. tag: february 2021 self-care

 

Self-Care Spotlights are returning to The Burnout Proof Collective Facebook group! I’m so excited to kick off a new round with Sandra Leith, sharing her passion for juggling and how we can use circus arts to practice flexibility with LIFE.

You can catch her live broadcast in the group on Thursday, February 11th, at 4:00 pm pacific.

Healthy Boundaries has a new look!

 

After hosting the live Healthy Boundaries workshop in November, we’ve been editing and processing of the 2-hour long video to get bite-sized chunks you can stream on-demand. Online activities get added, captions are created, and now we’re ready to share the finished product with you!

You can begin the new + improved Healthy Boundaries workshop today!

Register Here

 


Who’s ‘we’?

You may have noticed that Brighter Focus is now a ‘we’ – I’m so excited to introduce you to the organizational brain behind Brighter Focus, Courtney Williams. She keeps all of our projects running on time, and has added so much joy to the process!

woman with husband and four kids standing in front of a christmas tree, tag: february 2021 self-care

Courtney began her virtual assistant journey in August of 2019. She’s an Enneagram 2 so helping people brings her so much joy! When she’s not helping Brea manage all of her projects, you can find Courtney snuggling with her 5 kids on the couch watching Disney movies, drinking sweet tea, and eating chocolate. 

Courtney also has a website where she talks about her grief journey of losing her 4-year-old son, Sam in 2017. You can read her story of loss and hope at www.unlockingjoy.com.


February Oil Protocol

February Oil Protocol. Oregano - crown of head. Lemon Eucalyptus - solar plexus. Siberian Fir - tops of shoulders. Petitgrain - soles of feet. Sandalwood - heart space. Neroli - inside wrists. @brighterfocus tag: february 2021 self-care

February entered with fresh hope and much work to be done. The focus is on embodying qualities of focus, perseverance, and wisdom – while gathering comfort and gentleness for ourselves. It can be a tricky balance some days!

As you apply these oils, bring your attention to your senses:

  • Inhale the fragrance of each oil separately, and the combinations
  • Feel your own touch as you apply them to your body lovingly
  • See the colors of the bottles and the amber drops of liquid
  • Set intentions with each oil application, grounding yourself in what you know to be true

Here are some properties of each oil*, to inspire your intentions:

  • Oregano – humility and non-attachment
  • Lemon Eucalyptus – comfort during rapid change
  • Siberian Fir – grief, perspective, adaptability 
  • Petitgrain – cultivating healthy traditions and connections
  • Sandalwood – spiritual clarity
  • Neroli – empathy, cooperation, resilience

*From Emotions and Essential Oils: A Reference Guide for Emotional Healing


May this new month bring you comfort and continued growing self-awareness. May you feel the strength to persevere in the work that’s yours to do, and may you know the grace of rest and joy. 

I’m so glad to be on this journey with you.

Signature: With love and bright focus, Brea. tag: february 2021 self-care

2020 Year-in-Review

photo grid showing top 9 instagram photos of 2020 tag: 2020 year in review

Top 9 Photos of 2020

2020 Year-in-Review

Favorite Quote

If we don’t wrestle with anger, we never get to the heartbreak. and if we don’t get to the heartbreak, we don’t get to the healing.

-Lama Rod Owens, Love and Rage

Things Our Family Loved Doing Together

boy with gray sweatshirt and blue sweatpants standing in front of a fireplace with a tv on top holding a tablet, reading, tag: 2020 year in review

Kaden Open Mic 2020

  • Playing D&D
  • TV: Bob’s Burgers, Blackish, Ted Lasso
  • Walks in our new neighborhood
  • Snuggling on the amazing giant couch
  • Watching the birds and squirrels, trying to befriend the crows
  • Singing along to Hamilton (still!)
  • Re-reading the ‘Shit Kids Say’ list
  • Playing Superfight
  • Watching Couper watch ‘his show’ (the fireplace)
  • Happy Hour with Gramma Patti and Poppy
  • Monday Night Open Mic
  • Table Topics questions during dinner
  • Family Snapchat group
  • Sharing Daily Sky Pics

Books Read

My goal was that over 50% of my books read this year be written by authors who were not cis white males. I got to 69%! Working on increasing this percentage for 2021. 

Are you a book-lover? Connect with me on Goodreads!

  1. Pilgrimage of a Soul, Phileena Heurtz
  2. The Book of Job
  3. Sulwe, Lupita Nyong’o
  4. White Fragility, Robin DiAngelo
  5. Change-able, J. Stuart Ablon
  6. Breaking Up With Sugar, Molly Carmel
  7. 2020 My Shining Year Life Goals Workbook, Leonie Dawson
  8. Outrageous Openness, Tosha Silver
  9. Fasting, Feasting, Freedom, Kim Smith
  10. Animal Farm, George Orwell
  11. Drop The Stones, Carlos A Rodriguez
  12. The Enneagram of Belonging, Chris Heurtz
  13. The Enneagram of Belonging Workbook
  14. You Were Born for This, Chani Nicholas
  15. The Bright Side of a Broken Heart, Michelle D’Avella
  16. Untamed, Glennon Doyle
  17. Self-Inflicted Wounds, Aisha Taylor
  18. Psalms
  19. How to Be An Antiracist, Ibram X. Kendi
  20. Let It Out: A journey through journaling, Katie Dalebout
  21. True Self, False Self, Richard Rohr
  22. Prayer: Forty Days of Practice, Scott Erickson + Justin McRoberts
  23. Burnout: The secret to unlocking the stress cycle, Emily and Amelia Nagoski
  24. The Little Book of Letting Go, Hugh Prather
  25. Getting to Center, Marlee Grace
  26. You’re a Miracle (and a pain in the ass), Mike McHargue

Most Influential Book I Read

Burnout: The Secret to Unlocking the Stress Cycle book cover. Burnout: The Secret to Unlocking the Stress Cycle. Emily Nagoski, PhD. Amelia Nagoski, DMA. tag: 2020 year-in-review

Get the Cliff’s Notes/warmup version from Brene Brown on Unlocking Us.

Favorite Show of The Year

This was another spot-on recommendation from Brene Brown, heard on Unlocking Us.

Ted Lasso

Most Played Song

You Say, Lauren Daigle

Favorite Podcast

I couldn’t choose just one!!!

Favorite Musical Discovery

The Highwomen


What were your favorites of 2020?

black night sky with a full moon Tag: 2020 year in review

Photo by Neven Krcmarek

January Oil Protocol + Workshops at Burnout Proof Academy

Burnout Proof Bootcamp – January 2021 Interpreter Self Care

2020 is officially over, and here at Burnout Proof Academy we’re welcoming in 2021 with a commitment to caring for ourselves and cultivating our support-systems. 

crackling campfire with hot orange sparks coming off against the dark blue night sky and black silhouettes of trees in the background "burnout proof bootcamp, make healthy habits stick, 1.5 GS RID CEUs, online, self-paced, self-care for sign language interpreters begins jan 13th www.burnoutproof.me" tag: january 2021 interpreter self care

Burnout Proof Bootcamp begins January 13th!

Explore the roots of your burnout and build habits of resilience, while connecting with a nurturing and supportive community.

Created for interpreters, teachers, parents, and anyone who finds it easier to care of others than to care of themselves, Burnout Proof Bootcamp is a self-paced self-care intensive that offers 1.5 GS CEUs through RID, and has the power to change your life.

From past participants:
“Strongly encourage everyone to take this workshop!  Life changing!”

“The flow and order of the workshop/course was spot on. The timing and the ability to take it at your own pace is exactly what we need as busy interpreters!”

“Brea is a masterfully mindful instructor/ coach! Such great tools, resources, guidance, nudging, and support throughout the course!  So helpful to be able to complete it at one’s own pace.  Inner work does not follow a schedule or deadlines.  THANK YOU!”

Click here to get all the details and register

Saturday School is on Hiatus

In October and November of 2020 we hosted two Saturday School workshops: Burnout Proof Academy | Saturday School. tag: january 2021 interpreter self care

Self-Care for Stressful Times

Healthy Boundaries for Interpreters

These 2-hour sessions gave us a space to connect, learn, and practice together – and they’re both now available on-demand!

In 2021 I want to try something different!

Building a strong community of heart-centered folks who are committed to caring for ourselves so we can take better care of each other is a top priority at Burnout Proof Academy.

To that end, we’re going to kick off 2021 with a high-connection offering:

Burnout Proof Book Club

I’ve been dreaming of hosting a book club for quite a while now…A space where we can learn together through reading new and transformative burnout-related books, discuss them in an informal and fun atmosphere, while getting CEUs!

If this sounds like your jam, add your name to the list so you can get all the details as soon as they’re released.

Our first book will be the must-read, can’t-put-down:

Burnout: The Secret to Unlocking the Stress Cycle
book cover. Burnout: The Secret to Unlocking the Stress Cycle. Emily Nagoski, PhD. Amelia Nagoski, DMA. tag: january 2021 interpreter self care

I’m so excited for this fun, new way to connect and grow together!!! Don’t miss it!

January Oil Protocol

Welcome in the new year and solidify your intentions with this nourishing oil protocol.

pink and white flowers with green leaves in the background "january melaleuca - neck to sacrum along spine, clove - soles of feet, myrrh - navel, arborvitae - solar plexus to heart, neroli - heart to throat, juniper berry - forehead, cypress - top of head, wild orange - inside wrist creases" Tag: january 2021 interpreter self care

Oil Properties + Affirmations

Melaleuca – energetic boundaries – “I release what’s no longer serving me.”
Clove – boundaries – “I ground and support myself with healthy boundaries.”
Myrrh – nurturing – “I invite deep nurturing.”
Arborvitae – divine grace – “I receive divine grace.”
Neroli – shared purpose + partnership – “I open to the web of life.”
Juniper Berry – the dark – “I’m willing to stay with myself through the darkness.”
Cypress – flow – “Life is dynamic and I flow with it.”
Wild Orange – abundance – “I give thanks for the abundance in my life.”

brown dirt road winding off into the distance with green grass on either sides and mountain range in the distance with white clouds in a blue sky Tag: january 2021 interpreter self care

Photo by: Jason Abdilla

 

May this new year open many possibilities in your life. May it bring you closer to yourself and those you love. May it deepen our ability to care for ourselves and each other. 

With love and blessings,
Brea

Dear 2020: A goodbye letter

Dear 2020,

Thank you for your lessons.

stacks of journals on a multi-colored pink, orange, blue, green cloth with February, April, August titles showing tag: dear 2020

My 2020 Journals

You taught me:

  • To listen more deeply – to myself and others.
  • My needs can be an offering and opening to greater connection.
  • I am human – I can’t be everything to everyone, and I don’t have to be good to be loved.
  • Body first, business second. -Kate Northrup
  • I am not responsible for others’ growth, I’m only here to love them through it.
  • I cannot tell the future.
  • I’m willing to live with myself, no matter what. I look forward to living with myself, no matter what.
  • To live my life, let my kids live theirs, and love them fiercely while doing it.
  • The best-case scenario is just as likely as the worst. Believe in it.
  • WHEN YOU’RE STUCK: Drop down into your body. Feel. Listen. Move. Turn it over. Offer it up. Do the work that’s yours to do. Let God do theirs.
  • I am a human, standing on a dog, standing on a crocodile -Mike McHargue, You’re a Miracle (And a Pain In The Ass): Embracing the Emotions, Habits, and Mystery That Make You You
  • To pay attention to and care about how I FEEL.
  • That when I imagine a future where I get sick and die – I’m living into a scenario that is out of my control. When I imagine a future where I keep showing up to what is, with gentleness and care for myself, I feel so much less anxiety. I’m living into a scenario that is within my control.
  • If we don’t wrestle with anger, we never get to the heartbreak. And if we don’t get to the heartbreak, we don’t get to the healing. -Lama Rod Owens, Love and Rage

Thank you for the joy.

I found joy in:

  • Deep cleaning – like, on hands and knees with a toothbrush

    middle aged white woman with short brown hair wearing a white mask on her face Tag: dear 2020

    The Necessary Accessory of 2020

  • Long baths and lots of oils
  • Family TV watching: Ted Lasso, Bob’s Burgers, Blackish
  • Long walks
  • Exploring my neighborhood
  • Rhythms + Rituals – the daily chore list, morning meditation, evening gratitude, following the lunar cycle
  • Playing games – Superfight, Monopoly, Life, Cards Against Humanity
  • Happy Hours with my parents
  • Zoom dates with friends + family
  • Naps
  • Completing my stress cycle – swamping, jumping, shaking, breathwork
  • Being home
  • Watching shows with Chris: Last Week Tonight with John Oliver, United Shades of America, Better Things, One Mississippi, Schitts Creek
  • Naps
  • Podcasts – Dolly Parton’s America, Brene Brown’s Unlocking Us, Morgan Harper Nichols
  • Sunday Sabbath and State of the Unions
  • Activism – writing, texting, calling, giving money
  • Biden/Harris winning the presidential election

 


Thank you for the space to grieve.

I grieved the losses of:

  • Hugs
  • Grandma – even though she died in 2019, I felt the loss more deeply this year
  • Spending time with my siblings and their children
  • Traveling – to see Chris’ family in Boise, Oregon Country Fair, Brownlee, the beach
  • George Floyd, Breonna Taylor, Ahmaud Arbery, Riah Milton, Dominique Remmiefells
  • Ruth Bader Ginsburg
  • John Lewis
oregon state capital building with a smoky, hazy, orange sky behind the building Tag: dear 2020

Oregon State Capitol in Smoke

Thank you for the teachers and mentors.

I welcomed new teachers and mentors:

  • Rachel Cargle
  • Morgan Harper Nichols
  • Colleen Jones
  • Prentis Hemphill
  • Sarah Gottesdiener
  • Marlee Grace
  • Emily and Amelia Nagoski
  • Alex Elle
  • Drew Hart

 

My 2020 contained so many FFTs (F**ing First Times – thank you, Brene Brown, for this descriptive term) – so much tragedy, loss, confusion, and struggle. It also contained magical synchronicity, unexpected joy, opportunities for rest, and deepened connection.

May we tuck away and integrate the lessons that are ours to carry forward, and may we leave behind what no longer serves us, as we cross the threshold from one year to the next.

car rear view mirror showing a snow capped mountain range in the mirror with evergreen trees lining the road behind the car Tag: dear 2020

Photo by Jack Hodges

If you’d like support as you reflect and process all that you’re leaving behind in 2020, I made you this free Reflection Guide.

I’m wishing you joy, peace, and rest – dear one. Here’s to continuing to show up for ourselves and each other in 2021.

With so much love,

Brea

December Oil Protocol + Classes

Welcome to December, love! We made it! 

Use this month to take stock of how far you’ve come this year. Over the course of the month I’ll be posting prompts for reflection and ideas for rituals that can support us.

May we take the lessons that are ours to carry forward, and leave the rest in 2020.

pink background with blue snowflake december on guard | soles of feet, myrrh | sacrum, wild orange | navel to solar plexus, fennel | elbow creases, siberian fir | tops of shoulders, douglas fir | heart to throat, lemon | temples, frankincense | top of head, cup hands and inhale Tag: december 2020 interpreter self care

December Oil Protocol

December is a time for reflection and introspection. It’s a time to gather the lessons we learned over the course of the last year with curiosity and compassion. 

Use this oil protocol to support your meditation and intention toward forgiveness, responsibility, and generational healing.

On Guard – Protective Blend – healthy boundaries, a sense of being protected and reinforced

Myrrh – The Oil of The Mother – a sense of safety in the world, healthy attachments, trust, and groundedness

Wild Orange – playfulness, creativity, joy

Fennel – taking responsibility, claiming oneself, developing a strong connection with one’s body, healing shame

Siberian Fir – forgiveness, generational healing, perspective, and wisdom

Douglas Fir – learning from the past, generational healing, renewed energy for a new chapter

Lemon – clarity, focus, supports thoughts which contribute to well-being

Frankincense – The Oil of The Father – truth, release lies and limiting beliefs, a sense of discernment, protection, and valuing oneself

Apply daily before meditation, journaling, bathtime, bedtime, or any other reflective practice.

Burnout Proof Academy Upcoming Workshops + Updates

We’re taking December off from Saturday School at Burnout Proof Academy. Thanks to everyone who attended November’s Healthy Boundaries LIVE workshop. It was a success! We had a wonderful turnout and so much rich discussion! It’s now available as a self-paced online course – you can get all the info and register here.

Wrapping up courses is our focus for December. If you are enrolled in a course that you would like CEUs for in 2020 and you haven’t yet completed and received your certificate – the deadline for completion is December 14th, 2020.

Looking Ahead to 2021

Our community has grown so much in 2020, and I’m so excited for all that’s in store in 2021. More opportunities for connection, learning, and self-reflection abound!

multi-colored confetti in the background with an orange square on top, stack of 3 books "burnout proof book club" Tag: december 2020 interpreter self careBurnout Proof Book ClubBurnout: The Secret to Unlocking the Stress Cycle

We will be kicking off the year with the inaugural gathering of our book club! This book is foundational to everything we practice, so I hope you’ll join us. Add your name to the interest list here to be notified of important dates. Get a copy of the book to prepare!

I needed the paperback and audio versions of this one, it’s just that good.

 

teal blue circle with a pink and blue backpack and yellow hearts "burnout proof academy saturday school" Tag: december 2020 interpreter self careBack to Basics Saturday School LIVE Workshop – tentative date sometime in February 2021

Kickstart your new year by getting back to the basics with us! We’ll explore the foundational self-care practices of getting enough sleep, daily movement (aka: exercise), drinking enough water, and eating food that supports our well-being. Make sure you’re on the mailing list to get info about this workshop!

 

Burnout Proof Collective Gatherings

Our private Facebook group has grown so much closer in the last few months, and I’m so excited to deepen those relationships in 2021!! We’re working on plans for potential lesson units, virtual social gatherings, skill sharing, and mentoring. If you’d like to be a part of the fun, make sure you’ve joined the group here and turned on notifications!


pink heart with pink lines around the heart Tag: december 2020 interpreter self care

Subscribe to our mailing list so you don’t miss an ounce of self-care goodness!


Wishing you peace and joy and rest this weekend, friends! Until next week.

xo,
b

Pull the Weeds | Self-Care Strategies for Fear part 5

This is part 5 in a series on Self-Care Strategies for Fear. You can find part 1 here, part 2 herepart 3 here, and part 4 here.

painting with black, red, and white smears with the quote "All war belongs on paper" by byron "katie" reid Tag: reappraisal self-care strategies

Image by Jolenee Born

Thoughts can grow like weeds

In our minds, unchecked thoughts can grow like weeds. It’s so easy for them to be constantly playing in the background, orchestrating and puppeteering our decisions and behaviors, rarely questioned or examined…flying under the radar. 

Try this experiment now: take your attention from reading these words and turn it toward your mind. Become aware of your thoughts – the steady narration that’s happening in your mind. What’s it saying? 

All of the ideas and beliefs you’ve soaked up since childhood are still operating today in the depths of your psyche as your operating system. Many of them are flat-out lies. This inner narration is programmed by your operating system. As you bring your attention to your inner narration, you have the opportunity to uncover your own operating system and the beliefs that undergird it.

Some of mine that I’ve discovered over the years:

“I’m annoying. No one wants to listen to me.”

“People who are angry are dangerous.”

“Any noise in the night is definitely someone breaking into our house.”

“No one will ever really understand me.”

“Prioritizing myself and my own needs is selfish.” 

 

Reappraisal Self-Care Strategies for Fear

blurry black and white picture of a person wearing a shirt with a fuzzy collar holding head, closing eyes, and screaming Tag: reappraisal self-care strategies

Photo by Callum Skelton

Thoughts, running wild and unchecked in our minds, are tricky and cunning – but thoughts on paper are lifeless and still. Getting these thoughts out of your head and onto the page is one of the best ways to weed your garden.

Once they’re on the page, ask them some questions. In mental health coaching we call this “reappraisal.” This is an opportunity to look again at something you took to be 100% true without really questioning it – or – at something you learned during a different time in your life when this belief helped to keep you safe, but maybe now is outdated and not as useful.

Ask:

“Is it 100% true?”
“Whose yard am I in?”
“How do I feel when I’m believing this thought?”
Name the emotions and sensations.

You can tell a weed based on its effects on your life. Weeds zap our energy. They contribute to us feeling disempowered, anxious, depressed, and unmotivated. Examining the truth of these thoughts and their effects on your body, mind, and spirit is a major step toward cleaning up your garden and freeing up your energy.

Questioning our thoughts and re-appraising their usefulness and truth can be difficult, especially if the beliefs were planted long ago or have trauma associated with them. Be very, very gentle with yourself as you do this work, and reach out for support if you feel scared, overwhelmed, or stuck. Having a neutral and steady person with you as you weed your garden can be so helpful. 

Resources for working with your thoughts

  1. How to Deal with Anxiety from The News – NPR Life Kit
  2. The Work of Byron Katie
  3. Get it Off: What to do when your work gets stuck to you – Burnout Proof Academy course
  4. All or Nothing Thinking – The Life Coach School Podcast episode #325 
  5. The Calling – Greatest Hits log exercise – Rha Goddess

Tiny Action

This activity comes from Burnout Proof Bootcamp

Create a note on your phone titled ‘Thoughts’ or something more creative! If you prefer pen and paper, grab a 3×5 card or pocket journal to carry around with you this week. 

When you notice a thought that accompanies stressful feelings (like the kind we talked about last week), make a note of the thought word-for-word – as if you’re narrating. At the end of the day, your list might look like this:

screenshot of iphone screen notes app with black background and white text: Thoughts Maybe she didn't hear me? Maybe I wasn't clear? This is my opportunity for connection with her I have to take it. She needs me. She might not be OK without me. I can put off what I need for just a minute. I don't want her needs to seem unimportant to me. She doesn't care about my needs. I've taught her not to care about my needs. This is my fault. I feel so stuck. I want to be able to do this on my own but I'm scared. Something bad might happen. But I shouldn't need someone to do this for me. I have so much to do this week. I'm already tired and the week has barely started. Tag: reappraisal self-care strategies

Next week: Plant new seeds

Once you’ve pulled the weeds, don’t leave bare ground to erode or to become re-infested with weeds. Next week we’ll look at how to identify and intentionally cultivate the helpful thoughts.

Reflection

Let us know in the comments:

What helps you become aware of unhelpful thoughts?

cluster of bright blue flowers with a purple center with blurred background of greenish-brown grass Tag: reappraisal self-care strategies

Photo by Selma Rizvić