Category Archives: Burnout Proof Academy courses

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 January 23rd, 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

Healthy Boundaries: Walk Yourself Home

gray rock mountain range with green pine tries, pink sky, and sun rays in top right corner with quote from Brene Brown "Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others." Tag: healthy boundaries self-care

Healthy boundaries can be hard to identify and maintain. Here’s one concept that can help.


dark blue background fading to light blue "healthy boundaries for interpreters november 21, 2020 10:00 am - noon pacific burnout proof academy online self care ceus to register: burnoutproof.me" Tag: healthy boundaries self-care

 

We’ll be diving further into Healthy Boundaries this weekend in our LIVE Saturday School workshop on November 21st, 2020.
Check it out and register here to join us!

 


Let’s start with a really tangible definition for the often nebulous concept of ‘boundaries’:

A boundary is a property line, as defined by Dr. Henry Cloud. 

aerial view of blue rectangle tennis court with 2 people playing tennis with a green border around the tennis court and a fence around the court Tag: healthy boundaries self-care

Photo by Rodrigo Kugnharski

The boundary tells you who controls the property, who has freedom and choices over the property, and who is responsible for the property.

Now let’s take that definition into the realm of our everyday lives, and pair it with a concept that can help us decipher our property lines.

 

 

Types of property

The property that boundaries are helpful for include:

  • Emotional – your feelings
  • Material – your things
  • Mental – your thoughts, ideas, and beliefs
  • Physical – your body
  • Time and Energy – your time and energy

 

Who owns the property?

According to Byron Katie, there are three kinds of ‘business’ in the universe. I like to think of this as ‘Who owns the property?’

  1. Mine
  2. Yours
  3. The Rest (aka: God/Goddess/Universe/life/reality’s – pick the descriptor you resonate with)

I like to think of these three kinds of ‘business’ as three separate yards – like three pieces of property. 

Mine – My yard contains those pieces of property that I control and am responsible for: what I do, what I say, how I feel*, how I spend my time and energy, my possessions and what I believe.

*Feelings get a little star, because they are by-products of our thoughts, beliefs, and circumstances – not as easily in our control, but nevertheless, still our property. You can read more about getting to know your garden here.

Yours – Your business is what you control and are responsible for. All those same bits of property: emotional, material, mental, physical, time and energy.

Life’s/God’s/reality – This is made up of all the things that are outside of my control and your control. Examples include: the past and the future, as well as elements of the weather, accidents, traffic, etc. 

 

aerial view of a twisty road with cars driving the road and houses and buildings on both sides of the road with green trees scattered throughout Tag: healthy boundaries self-care

Photo by Brandon Nelson

Your map 

With my yard, your yard, and Life’s yard, we’ve basically drawn ourselves a map of our existential ‘neighborhood’. Maps are cool on their own, don’t get me wrong, but the magic comes when we use them to navigate.

Some scenarios where this map comes in handy:

  • When you’re feeling stressed.
  • When you’re afraid someone will be upset with you.
  • When you feel compelled to say ‘yes’ even though you want to say ‘no’.
  • When you’re caught in the mental loop of ‘what if’s – worrying about the future.
  • When you’re upset or angry with someone else.

In any of these not-so-hypothetical cases, you can pull out your map and ask yourself:
Where am I?

woman with blond hair wearing a brown sweater with a blue jean jacket and black pants standing in the middle of the road holding a map with green trees on the side of the road and white fog in the distance Tag: healthy boundaries self-care

Photo by Daniel Gonzalez

Find yourself on the map: “Where am I?”

Let’s use an example from above, and ask this question: “Where am I?”

When I’m afraid you will be upset with me, the property I’m focused on is your feelings – specifically your feelings of being upset with me.

Whose yard do other people’s feelings reside in? Their yard. Their feelings are their responsibility. When I’m trying to take responsibility for them, I’ve left my own yard – walked right off my own property and onto theirs – which leaves no one home to care for me.

Walk yourself home

black background with a yellow heart on top of circle shaped picture of a white picket fence with purple and pink flowers growing on the fence with a white arrow pointing to "walk yourself home @brighterfocus" Tag: healthy boundaries self-care

 

When you’ve found yourself trying to manage someone else’s property, walk yourself back home by asking:

“What’s my business?”

Identify what is in your control, or what is your responsibility, and take action.

 

That could look like:

Do boundaries make me self-centered?

At first glance, boundaries can seem like a way to stop caring about anyone but yourself. 

Let’s just sit with that. If you’re anything like me, that idea brings up a lot of fear about being selfish, putting my needs ahead of others, etc. When I pause, put my hand on my heart, and just feel those feelings of fear and guilt and breathe through them without feeding them more thoughts, they’re usually a lot quieter in 90 seconds or less. 

Here’s the real truth that I invite you to experiment with for yourself, straight from Brene Brown’s research: 

The most compassionate people are absolutely the most boundaried.

Let that sink in.

The more I leave you to your work/business/journey/lessons, and the more I take responsibility for my own work/business/journey/lessons – the more compassion I’m able to have for you and what you’re going through!

Healthy boundaries are the foundation of empathy, authenticity, and accountability – and they’re an integral part of self-care.

For more on staying in your own business and listening to your intuition as an interpreter, check out this RID VIEWS column –  Self-Care: Caring For Ourselves Within a Community.

green pine trees with green and brown grass in the background with a white transparent square including text "compassionate people ask for what they need. they say no when they need to, and when they say yes, they mean it. they're compassionate because their boundaries keep them out of resentment. brene brown, rising strong" Tag: healthy boundaries self-care

Healthy Boundaries for Interpreters

I hope you’ll join us November 21st, 2020 for Healthy Boundaries for Interpreters. We’ll explore what healthy boundaries are, what makes them hard to hold, how to tune into your guidance system, and how to communicate your boundaries in a kind and honest way. I can’t wait to spend this time with you!

Get all the info and register here

 

Reflection

Take a few minutes to journal and reflect, and then share with us in the comments:

Describe a time that healthy boundaries – yours or someone else’s – created a space for more compassion.

 

pink heart with pink lines around the heart Tag: healthy boundaries self-care

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November Workshops | Burnout Proof Academy Self-Care CEUs for Sign Language Interpreters

purple, blue, teal background "burnout proof academy online. self-paced. self-care CEUs for sign language interpreters" white heart with dashes around it. burnoutproof.me Tag: november workshops self-care ceus

November 2020 at Burnout Proof Academy

Here are the highlights of what ‘s happening this month at Burnout Proof Academy:

 

blue fading into teal background with light blue and pink words "healthy boundaries for interpreters" Tag: november workshops self-care ceusHealthy Boundaries for Interpreters – 0.2 GS CEUs – Our Saturday School LIVE workshop is happening on November 21st, 2020 from 10 am to noon pacific. Join us to discuss this tricky topic and develop tools to make holding clear, kind, healthy boundaries much easier. Saturday School LIVE workshops are a great opportunity to get to know other interpreters who are struggling with burnout and working on taking better care of themselves!

 

dark purple square with a light purple square inside with pink and white words "self-care for stressful times" Tag: november workshops self-care ceusSelf-Care for Stressful Times – 0.2 GS CEUs – Have you heard this episode of Brene Brown’s Unlocking Us podcast on burnout and completing the stress cycle? Do yourself a favor – listen now, and then register for Self-Care for Stressful Times! You’ll come away with more awareness of your own stress responses, specific supports that help you complete your stress cycle, and a plan for turning these actions into habits. 

 

rainy, foggy window with red and white lights shining through streaks of rain on window with white text "put on your raincoat. energetic protection for sign language interpreters" Tag: november workshops self-care ceus


Put On Your Raincoat: Energetic Protection for Sign Language Interpreters
– 0.5 GS CEUs – Interpreting work is sticky – especially in 2020! In this workshop you’ll create a raincoat to protect yourself from the energetic effects of interpreting work, with practices of self-reflection, self-compassion, and mindfulness. 

 

Check out our full list of courses here + sign up to get email updates and self-care support here.

I look forward to spending time with you soon at Burnout Proof Academy!
With love + bright focus,
Brea

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

Tend Your Feelings | Self-Care Strategies for Fear part 4

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

Tiger laying on the ground with stars above its head. Six circles of varying colors with words inside: Text: Emotional Regulation 101 @seerutkchawla, Name it, Accept it is happening, Pause, breathe, delay response, Self-soothe, Be curious, compassionate, honest, Allow it to run it's course, Tag: tend feelings self-care strategies

Emotional Regulation 101 @seerutkchawla

Tending Feelings Self-Care Strategies for Fear

As you’re spending time in your garden, you’ll notice uncomfortable emotions. This might be one reason you struggle to make time for yourself.

Emotions can be very inconvenient, downright painful, and at times excruciating. 

Emotions are also called feelings, because we feel them in our bodies. Feeling things in our bodies is something that Americans in general, and white Americans 🙋 in particular, often avoid. This avoidance of feeling our feelings is at the root of many of our distraction-techniques and addictions.  

How emotions relate to burnout

The first warning light that signaled my burnout was physical pain. I was unable to sleep, run, play with my kids, do yoga, or even brush my teeth without shooting, aching, burning pain in my wrist, arm, shoulder, neck, and head. I tried all the typical physical healing modalities I had access to: supplements, physical therapy, diet, chiropractic treatments, acupuncture treatments. 

It wasn’t until I explored my experience of the pain with my own coach, that I began to uncover the years of emotions that were just sitting in my internal waiting room – begging to be heard. Together in that safe container of support, we made space for guilt, anger, sadness, regret, feelings of unworthiness, fear, and finally hope, joy, pleasure, and love. 

Emily and Amelia Nagoski wrote a whole, amazing book on this subject. They say, “Emotions are tunnels. If you go all the way through them, you get to the light at the end. Exhaustion happens when we get stuck in an emotion.”

Let that sink in.

Blue, green, yellow, brown, purple background with a heart shaped gray key at the top. Text: The stress itself will kill you faster than the stressor will - unless you do something to complete the stress response cycle. While you're managing the day's stressors, your body is managing the day's stress. It's absolutely essential to your well-being that you give your body the resources it needs to complete the stress response cycles that have been activated. Quote by Emily and Amelia Nagoski. Authors, Burnout: The Secret to Unlocking the Stress Cycle. Unlocking Us: Podcast with Brene Brown. Tag: tend feelings self-care strategies

Quote by Emily and Amelia Nagoski @brenebrown

Exhaustion happens when we get stuck in an emotion. 

Emotional exhaustion is one of the hallmarks of burnout, according to Herbert J. Freudenberger who coined his definition in 1974. Emotional exhaustion is described as, “fatigue that comes from caring too much for too long.” 

Of the three components of burnout, emotional exhaustion is the one most strongly linked to negative impacts on health, our relationships, and our work – especially for women or those aligned with feminine cultural norms. 

Every word of this Brene Brown podcast episode with the Nagoskis describes so beautifully how emotional exhaustion contributes to burnout and what to do about it. This is required listening or reading for every interpreter!
Burnout and How to Complete the Stress Cycle

Feelings always end

white wave crashing onto black rocks beside a mountain with blue sky behind it. Tag: tend feelings self-care strategies

Photo by Jana Sabeth

 When emotions are stored up without acknowledgment or space to be felt, they must get our attention in other ways. It can be so scary to allow these feelings to move through you. It can feel as if they’ll never leave or they’ll consume us – but I’m here to tell you: 

They always end.

 

Just like a wave, crashing on shore, feelings have a beginning, a crescendo, and a receding conclusion. The more willing and intentional we are about giving them space and ways to move, the less backlog we incur, and the more clear, present, and grounded we can be – even through our experience of them.

This Saturday, October 24th, 2020, I’ll be teaching a specific practice for completing the stress cycle and allowing emotions to move through that you can be doing throughout your day. Check out Self-Care for Stressful Times and join us!

Lean on your boundaries

When you first begin feeling your feelings, put some supports and boundaries in place to make it feel safer. Play music that helps you access the feelings that are coming up. Try this song for sadness. This one for anger. This one for disappointment. Make a whole playlist of your own. 

Keep a comfort object nearby – a pillow, soft blanket, or an essential oil. Juniper is especially helpful for fear. Set a timer, and when it goes off switch to an activity that feels comforting and safe.

Reach out to a professional – a therapist, a coach, a spiritual guide. Get support in place so that you can feel free to explore this messy, roiling mass that is our unprocessed emotions.

We’ll be talking more about ways to honor our own boundaries and to build trust with ourselves in the November Burnout Proof Saturday School workshop: Healthy Boundaries for Interpreters. Register to join us here.

Commit to staying with yourself

It can be really scary to feel some of these feelings, or you might not feel anything at all. Whatever you find here as you explore your emotions is a-okay. The most important thing is to stay with yourself. This means:

Don’t judge yourself or your experience.
Be willing to be uncomfortable.
Prioritize time and space for yourself – even if it’s just 5 minutes.
Notice that you’re still here when the feelings pass.
Allow yourself to feel proud of this scary accomplishment.

Resources for Feeling Your Feelings

  1. Burnout and How to Complete the Stress Cycle – Brene Brown with Emily and Amelia Nagoski
  2. The Dark Side of The Light Chasers: Reclaiming Your Power, Creativity, Brilliance, and Dreams – Debbie Ford
  3. 16-Second Stress-Relief for Sign Language Interpreters – Brighter Focus blog 
  4. Trying to Control Your Emotions Might Be the Problem, Not the Solution – Lyra Health blog
  5. Get right with your darkness – Mama Gena blog
  6. Understanding Your Sadness  – Michelle D’Avella YouTube
  7. The Body Keeps The Score: Brain, Mind, and Body in The Healing of Trauma – Bessel Van Der Kolk

Tiny Action for This Week

Set a timer for 5 minutes and be with your feelings. Maybe you have a certain situation you want to focus on to inspire the feelings, or maybe they’re already simmering at the surface. Just give them space and keep breathing through them.

This may be in your bedroom or bathroom, with the door locked, in your parked car, or outside while walking or running. 

Let us know in the comments:
What helps you access and process your emotions?

9 different colored circles with text inside surrounding a quote in the middle: You might know I'm stressed if... 1. i'm lost in my feelings. i'm twisty and can't get out. 2. i'm lashing out, confronting, protecting fiercely. 3. I'm shutting down, going numb. 4. i'm trying to earn love and acceptance. 5. i'm acting recklessly, i'm moving fast, filling the void. 6. I'm doing and doing, i'm running in circles. 7. i'm taking control. i'm acting in anger. 8. i'm withdrawing, i'm quiet, i can't be reached. 9. i'm anxious, i'm saying things i don't mean. Tag: tend feelings self-care strategies

@keeleyshawart

Next Week – Pull the Weeds

In part 5 next week we’ll explore ways to identify the weeds in our thinking patterns and how to work with them when we find them. Because our thoughts feed our emotions, pulling the weeds helps to reduce how often we go through our stress cycle. 

Until then, take such good care of your precious self.

Spend Time In Your Garden | Self-Care Strategies for Fear part 3

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

Image: blue and pink flower border, quote from iain s. thomas Text: And every day, the world will drag you by the hand, yelling, "This is important! And this is important! You need to worry about this! And this! And this!" And each day, it's up to you to yank your hand back, put it on your heart and say, "No. This is what's important." Iain S. Thomas. @brighterfocus Tag: spend time self-care strategies

Self-Care Strategies for Fear part 3

Distractions are plentiful in this hurried life. Even when there’s not something important to be doing, our mind grasps at things to occupy it. This is normal. It takes intention, it takes presence, it takes mindful awareness to notice the departure from here + now, and to guide ourselves lovingly back home, to ourselves.

Cultivating a practice of spending time in this garden of your mind + body + spirit is a gift that will keep giving to every iteration of future-you. Every moment you spend with yourself, and every time you’re willing to notice those departures and walk yourself back home, your relationship with yourself deepens and grows and becomes more fulfilling.

Spending time in your garden can look like so many things. The possibilities are infinite. For as many unique minds and bodies and spirits as there are on this planet (and elsewhere?), there are that many different varieties of gardens. So what will yours look like?

white woman with short brown curly hair sitting on blue trampoline holding a journal and essential oil bottle Tag: spend time self-care strategies

me in my garden with my trampoline, oils, and journal

Maybe yours has your journal, trampoline, and essential oils.

… your crystals, yoga mat, and a Redwood.

… your bible, running shoes, and hot tub.

… your puppy dog, pillow, and ukulele.

YOU GET TO DECIDE!

 

 

Whatever your garden includes, it is yours, you can change it anytime you want, and you get to feel comfortable, safe, joyful, and whatever-other-emotions-you-need-to-feel in it!

Finding/creating/making/honoring time for yourself to spend in your garden can be tricky. I find that designating a consistent time has helped it to become a habit that I look forward to and count on. For me, morning time is my garden time – before most of my family wakes up. This practice has also made it much easier to jump out of bed in the morning, because I’m so excited for my special time with ME.

If you want some support, connection, and accountability to help you create a garden-time habit, I made you a Burnout Proof Academy course called Make Time for You!

Some of my favorite resources for spending time in my garden:

  1. M O D E R N W O M E N / v i s u a l m a g i c – moonbeaming newsletter + moon cycle tarotscopes
  2. Chani Nicholas – horoscopes that feel more like therapy
  3. Rob Bell – The Robcast soothes my aching/worried heart
  4. Essential Emotions: Your Guide to Process, Release, and Live Free – formerly Emotions and Essential Oils – my oil bible
  5. The Miracle Morning – by Hal Elrod – where I first learned how fun it could be to wake up early and spend time in my garden
  6. Learn to Love ‘No’: Healthy Boundaries for Interpreters – a blog post I wrote that can help you protect your precious garden-time

Small Doable Action for This Week

Spend 5 intentional minutes in your garden, enjoying your body, mind, + spirit.

woman with curly brown hair sitting in window seat reading a book Tag: spend time self-care strategies

Image by Thought Catalog

Let us know in the comments:

What are your favorite ways to spend time in your garden?
What helps you to prioritize your garden time?

We’re sharing our favorite garden-time activities in The Burnout Proof Interpreter Collective private Facebook group. Come share yours with us too!

Sneak Peek: Be With Your Feelings – part 4

When we allow time to just be with ourselves, it can open the door to unprocessed emotions showing up uninvited or announced. The fear or avoidance of these visitors can keep us from spending time in our gardens.

Next week in part 4 we’ll explore what to do with these feelings that may arise. Spoiler alert: this might become your favorite part of the whole process!

Until next week, dear one, take good care of your precious self….and enjoy it!

October Workshops | Burnout Proof Academy Self-Care CEUs

Happy October, dear one,

How’s your self-care holding up? If you’re like most of us, it’s probably been pretty rough this year – but it’s not too late to get some support and turn it around! 

Image: Rainbow colored geometric background. Small heart in the center. Text: Burnout Proof Academy. Online. Self-Paced. Self-Care CEUs for Sign Language Interpreters. burnoutproof.me. Tag: october workshops self-care ceus


Here are the
Burnout Proof Academy workshops + online courses available this month:


Interpretek. Interpretek is an approved RID sponsor for Continuing Education Activities. This General Studies program is offered for 0.2 CEUs at the Little/None Content knowledge level. RIC. ACET. @brighterfocus
Self-Care for Stressful Times – Our Saturday School LIVE workshop this month, worth 0.2 GS CEUs, is happening live October 24th 10:00 am – 12:00 pm pacific and will be available as a self-paced online course after that. We’ll use the Learning Zone Model to help you understand how your brain responds to stress, how to create rest and comfort during stress, and how to grow through stressful times.

 

Interpretek. Interpretek is an approved RID sponsor for Continuing Education Activities. This General Studies program is offered for 1.5 CEUs at the Little/None Content knowledge level. RIC. ACET. @brighterfocus
Burnout Proof Bootcamp – Fall session kicks off October 7th with a LIVE support session. Earn 1.5 GS CEUs in this 6-week self-paced online course that takes you deep into the causes of burnout and the resilience of self-care habits .

 

 

Interpretek. Interpretek is an approved RID sponsor for Continuing Education Activities. This General Studies program is offered for 0.1 CEUs at the Little/None Content knowledge level. RIC. ACET. @brighterfocus

 

Burnout Proof 101 – A one-hour intro to the Burnout Proof principles. This workshop was recorded September 30th, 2020, and is now available as a self-paced online course worth 0.1 GS CEUs.

 

 

Interpretek. Interpretek is an approved RID sponsor for Continuing Education Activities. This General Studies program is offered for 0.5 CEUs at the Little/None Content knowledge level. RIC. ACET. @brighterfocus
Put On Your Raincoat: Energetic Protection for Sign Language Interpreters – solidify your mindfulness habit with this 3-hour online workshop and 7-day 15-minute mindfulness practice, worth 0.5 GS CEUs.

 

 

Interpretek. Interpretek is an approved RID sponsor for Continuing Education Activities. This General Studies program is offered for 0.3 CEUs at the Little/None Content knowledge level. RIC. ACET. @brighterfocus

 

Make Time for You: A 7-Day Self-Care Reset for Sign Language Interpreters – build your self-care habit in 5 minutes a day, worth 0.3 GS CEUs. This is a great place to start if you’re feeling overwhelmed! 

 

 


Mark your calendars: a sneak peek for November

November’s Saturday School live workshop will be on Creating Healthy Boundaries, and is scheduled for November 21st 10:00 am – 12:00 pm pacific. Sign up for my weekly love notes email and be the first to find out about new workshops!

Self-care isn’t just for yourself

10% of all profit from Burnout Proof Academy courses goes directly to The Loveland Foundation – Therapy Fund for Black Women and Girls. May our self-care support the self-care of others.

I hope to see you soon! Please hit ‘reply’ with any questions, and as always – especially right now – take good care of your precious self. 

Image: pink and purple background. Text: I find myself being much more forgiving of my own shortcomings while I navigate the uncharted territory of working from home and doing VRI. I'm discovering new boundaries I want to set almost every day, which has become increasingly important now that I'm working from home. All in all, I am so glad I took this when I did, because I fear, with all the uncertainty in this moment, I would be a mess otherwise. - 2020 Burnout Proof Bootcamp Graduate @brighterfocus Tag: october workshops self-care ceus

Channel The Fire | September Oil Protocol

The fires have come to Oregon.

As we were fumbling through logging into new Chromebooks, many in the Pacific Northwest faced smoke and evacuation warnings on Labor Day. Fires are spreading up and down the coast from Washington to California. 500,000 people in Oregon have evacuated their homes as of today.

Many parts of the area surrounding Portland are currently evacuating. If you’re affected by smoke or fires, please be safe and practice your triage self-care. You’re in my thoughts and prayers. May we find peace and hope amidst the urgency of this emergency.

Download the Red Cross Prepare! Resource Guide

The Red Cross is doing amazing work supporting evacuees and I encourage you to donate if you can.

Summer + Mars

This transition from Summer to Fall, in Chinese Medicine, is characterized by a shift from Fire to Earth, bitter to sweet, roaring to humming. Summer is making it known that his work is not yet finished. He has more to say.

In our personal lives we may be feeling more agitation, more challenge, more heat. Astrologically, we are approaching a period of intense “fire” energy. Chani Nicholas, astrologer/activist/badass, is one of my favorite teachers. She has this to say about fiery Mars, who’s currently in a very active and influential position:

“Mars is always here to remind us just how much power we do have; when and where we let bitterness, envy, or hatred poison our interactions; how we might learn to work through conflict without betraying our dignity; and how to stay in the battles that cry out for us to join. Mars is sharp – we can either use it to help us hone our skills or do damage. To use these tools wisely takes work, but you are ready.” – A Note About Mars Retrograde 2020

Essential Oil Self-Care for Interpreters

Anger is a tool I’m learning to wield. Like fire, it can feel unpredictable and scary.

The burning fire of rage within us can feel like a toxin in our bellies, threatening to combust. But when we can discern its message for us and let it spur us to action, it becomes a powerful force for change.

So, dear loves, I made us a protocol for this intense fire season. Use it when you need some extra love, use it daily to stay grounded and connected to yourself and your source as the (hopefully metaphoric) fires rage around you. Use it to remind yourself that this too shall pass, and that there is much wisdom, grace, and support for us here – even in the darkest of moments.

Check out the video below for more info on this protocol + support for the physical and emotional effects of the smoke and fires.

Channel The Fire. melaluca, top of head. myrrh, sacrum. black pepper, third eye. wintergreen, solar plexus. arborvitae + cardamom, navel. juniper, across chest. bergamot, across forehead. clary sage, third eye. cedarwood, chest. lime, inside wrist creases. @brighterfocus . tag: essential oil self-care interpreter.

Melaleuca – strengthen boundaries, improve resiliency, and stop betraying yourself.

Myrrh – connect with nurturance, know that everything will be ok, foster healthy attachments.

Black Pepper – uncover the root of the issue, unmask, see through the BS.

Wintergreen – release control, surrender to the process, open to new possibilities.

Arborvitae – tap into security and strength, trust the emotional process.

Cardamom – be with anger, harness patience, see the big picture.

Juniper – dispel fear and anxiety of the unknown.

Bergamot – foster hope and courage during times of despair, see the light at the end of the tunnel.

Eucalyptus – embrace self-care, raise your standards, don’t give up on yourself.

Clary Sage – clear creative blocks, embrace your highest gifts + purpose, expand your vision for the world.

Cedarwood – receive support, feel emotionally connected to others.

Lime – harmonize and integrate all of the oils, seal with expectant joy.

This video guides you through the whole protocol + includes some simple practices for dealing with physical and emotional effects of the smoke. Join us in The Burnout Proof Interpreters Collective Facebook group to catch future livestreams!

If you need help getting certified pure therapeutic grade essential oils, just send me a message

Upcoming Workshops

Burnout Proof 101 September 30th 5 pm pacific | 8 pm easternBurnout Proof 101. $10 0.1 CEU. The first step to taking better care of your precious self. Burnout Proof Academy. Online. Self-Care. CEUs. burnoutproof.me/p/burnout-proof-101. Interpretek is an approved RID sponsor for Continuing Education Activities. This General Studies program is offered for 0.1 CEUs at the Little/None Content knowledge level. @brighterfocus

Join me in Burnout Proof Academy for a simple + potent one-hour Burnout Proof 101 webinar. You’ll get 0.1 GS CEUs and you’ll be on your way to taking better care for your precious self. This workshop is happening soon, so don’t wait!

Register Here

 

Resources + Tools to Go Deeper