Tag Archives: ASL

“Self Care?! I don’t know where to start!”

Do you believe you can have the self-care that you want?

Have you had any of these thoughts: 

I don’t know where to start.
I don’t know what to do next.
I don’t know how to improve this situation.
How am I going to get where I want to go?
How am I going to feel the way I want to feel when it seems so far away?

It can be overwhelming to imagine changing everything all at once. Especially right now, in this transitional phase between the isolation of the pandemic and resuming some in-person activities. 

The pandemic and all the emotions that have come with it are still very much with us and yet things are changing. 

You’re making new decisions. You’re getting more social invitations. You’re deciding how much energy you have. When do you need to start saying ‘no’ to people again? (We haven’t had to exercise our ‘no’ muscle in a while!) 

The one thing you can do right now

Here’s one simple thing to help move you forward a little bit. One thing to do if you feel stuck, not knowing what to do next. 

Start where you are. 

Ask yourself: 

  • Where am I now? 
  • How am I doing now? 
  • What am I experiencing? 
  • What’s alive in me right now? 

Take the quiz

Burnout Proof Academy logo. "How Burnout Proof are you?". Tall evergreens with sun shining through.

This fun, short quiz helps you take stock of the areas where you may or may not be:

💞 showing up for yourself
💞 giving away your energy
💞 aligning with your life goals and values

…and come away with an idea of where you’re at.

The place to start is always exactly where you’re at. 

The next step

Once you’ve gone through the quiz, take a look at your result.  

Are you up in flames? Is the check engine light on? 🔥
Are you feeling great? Are your systems and your routines supporting you? 🥳
How do you feel about your result? What does it feel like in your body? 

😞 Disappointment
😢 Sadness
😡 Anger
😄 Excitement
🥰 Pride

Take a moment now to check in with where you’re at and how you feel about it. This might be uncomfortable! That’s ok.

Feeling the discomfort, naming what you’re feeling, breathing through it, and doing the next right thing is building your nervous system’s capacity! You’re doing great.

brown skinned young woman with black curly hair looking up in the sky with her eyes closed with a black background; tag: burnout quiz

Photo by Diana Simumpande

 When you’re done

Head on over to our private Facebook group to share your score with us and let us know how this was for you

What’s Happening at Burnout Proof Academy

It’s been a fairly quiet summer here at Burnout Proof Academy, but we have an exciting book club going right now that you can still jump in on!

red, dark purple, and light purple swirled background with a transparent white rectangle in the middle, black text on top of rectangle reads burnout proof book club untamed; tag: burnout quiz

Who were you, before you learned to be good?

Speaking directly to anyone who relates to putting others’ needs and feelings before your own, Untamed, by Glennon Doyle, reconnects us to the wild inside each of us.

Join Burnout Proof Book Club as we read Untamed by Glennon Doyle. Come create community and grow your support system as you learn and practice what it means for you to quit pleasing and start living.

All you need to do:

  • Enroll in the course
  • Purchase and read or listen to UNTAMED
  • Answer discussion questions for each section of the book
  • Participate in the Live Discussions or watch the recordings
  • Receive 1.1 GS RID CEUs!

 Click here for more info + instant access

With love and bright focus, Brea (like the sea)

What Others Think of You is None of Your Business

Think of a situation where you worry about what others might be thinking of you. 

So many of us experience this. This is a big one for me – really caring about how others see me and caring about others’ experience of me. Often that takes me outside of what’s actually mine to control, what’s really my responsibility. 

So you’re worried about what others might be thinking of you. What kind of situations does this happen to you in? Maybe in some places in our lives we’re more susceptible to being worried about what someone else thinks of us. Maybe in some situations we’re less concerned about that and we feel clearer within ourselves.

Something to notice in these situations where we’re concerned about what someone else thinks of us is first we don’t get to control what others think. We’re never in their minds, even if we can play a part that might influence them one way or another. We don’t control what others think of us. 

I love a saying that I hear often and I repeat to myself often – what others think of me is none of my business. 

That’s not our business, what others think of us. 

What is more helpful and the reminder I want to share with all of us today is that I am responsible for what I think of me. What I think of myself is what matters more. 

✔Am I living up to my values?
✔Am I operating in a way that really aligns with how I want to show up in the world? 

That’s what I have control over. That’s what I can do something about. That’s the metric I want to measure and I want to live my life by. 

Whose Yard Are You In?

fenced in yard with yellow flowers and green grass with lambs laying on the ground; Tag: what others think of you

Photo by Jalen Hueser

There are two kinds of yards:

My yard >> My thoughts, my feelings, my actions, my words. 

These are all things that are mine. These are the things that live in my yard, that are in my domain. These are the things that I’m responsible for. 

Someone else’s yard >> Their thoughts, their feelings, their actions, their words. 

I can care about someone else deeply, but I can only do it from my yard. If I go over into their yard and worry about:

❌What they’re thinking about me
❌What they’re feeling
❌What they’re doing
❌What they’re saying 

Then that means I have abandoned my yard. I’ve abandoned myself. I’ve abandoned my responsibilities. I’m not taking care of me or what I need to be taking care of because I’m over there trying to take care of what they should be taking care of.  

If you find yourself in someone else’s yard, don’t worry! All you have to do is go back to your yard and remind yourself, “I’m responsible for what I think of me. What do I think of me?” 

TIP: Those thoughts we’re talking about, “what I think of me…” those are thoughts, those are like clouds that pass through our mind. We’re not even really in control of our thoughts! Thoughts come and go. They’re projections of the mind and the brain. What I’m more responsible for, if we want to get really nuanced here with our language, I’m responsible for those thoughts that I attach to, those thoughts that I believe. 

I love the sign for believe. Think – marry. 

A belief is a thought that I marry, that I attach to. I choose to bring this thought into my world. 

I get to choose what thoughts I attach to, what I believe, what I believe about myself. That’s mine to manage, that’s mine to take care of. 

brown skinned woman standing near a pink flower tree smiling with her eyes closed, Tag: what others think of you

Photo by James Resly

Final Thoughts

A reminder as you move through your days and weeks (or even just this moment):

Pay attention to what the thoughts are in your mind. Where are you worried about what someone else is thinking of you? Come back to your own yard and ask yourself these questions:

🌱What am I responsible for in this moment?
🌱What do I think of me?
🌱What am I thinking of me right now?

This is a mindfulness practice. This is just noticing where our thoughts go and gently bringing us back to our center. That’s what meditation can be. That’s what any kind of mindfulness practice can be. 

Paying attention on purpose to the present moment without judgment

Sometimes our judgments of ourselves are what we’ll really notice here. When I come back to the present moment and I pay attention to what my thoughts are, I notice — “Oh there’s a lot of judgment against myself right there.” 

Can I let that be here too? Can I come back to a place of love for myself even with my human brain that wants to judge? Because that’s what our brains do. 

Click here to participate in the discussion and let us know in the comments:

Where does this show up for you?
What is challenging about this for you?
What have you found helps you come back to responsibility for yourself and noticing what you think of yourself and really caring for that relationship that you have with yourself? 


You’re Invited

Join our free support community, The Burnout Proof Collective, to connect with interpreters, teachers, and parents who are working on taking better care of themselves too. This is the best way to get personal support from Brea and to go deeper with your self-care!

Click here to join

blue background, yellow heart, text reads: Burnout Proof Collective. Image: 2 people with arms linked, smiling at the camera, the one on the left has brown skin, short bleached hair, glasses, and a black leather biker jacket, the one on the right is white with long blonde hair walking in front of a group of smiling people of varying skin tones. Tag: what others think of you

Watch your mouth! How the stories you tell may be making you miserable.

Young woman with long brown braid, eyebrows raised, eyes wide, covering her own mouth with her hands

Today I want to talk about the stories we tell, how they actually serve to get us more stuck where we don’t want to be, and 3 steps you can take to gain traction toward thoughts, feelings, and outcomes you actually want.

Do you ever find yourself telling a story that doesn’t even feel good to tell? Maybe you’re talking to a friend over coffee, a cashier in the checkout line, or your partner during dinner. You feel compelled to describe in vivid detail what was said and done to you, in what ways your totally appropriate desires were thwarted, and all the reasons why you’re right? And when you’re done with the story, you feel all worked up, you feel more sure of your rightness than ever, but at the very same time you feel like crap.

Retelling these stories only serve to spin our tires and get us more deeply stuck in the mud. Not only do they lock us into our position, but they spin muck all over everyone within earshot (or eyeshot) of us. You’re not any closer to a resolution that FEELS good to you, and those you love who have listened to your saga feel like they were just vomited on. This is a lose/lose scenario.

Click here for the ASL Interpreted version of this broadcast

Watch your mouth! How the stories you tell may be making you m…

Watch your mouth! How the stories you tell may be making you miserable.
ASL interpreted: https://youtu.be/RkOBffwnWv0

Join me for Emotions & Oils A to Z, a journey through using essential oils to learn from and move through your emotions: instagram.com/brighterfocus

#selfcarerevolution #burnoutprooflife #oilcoach #itstartswithme #radicalresponsibility #essentialoils #meditation #emotionsandoilsatoz

Posted by Brea Hall on Sunday, October 8, 2017

3 Steps to Getting Traction

  1. Use your oils. Essential oils are a fantastic tool to help us uncover the underlying message of an emotion and allow it to move through more quickly. Here’s a protocol for setting down the story:

1 drop each

  • Lemongrass on the back of the neck
    • A powerful cleanser of emotional energy
    • Helps to release limiting beliefs
  • Eucalyptus across the forehead
    • Helps reveal patterns of thinking that lead to feel un-well
    • Encourages taking full responsibility for your well-being
  • Cardamom on top of head
    • Helps regain self control and mental clarity when frustrated with others
    • A great oil to use when you’re angry
    • Helps to stop blaming others
    • Asks us to take personal ownership and responsibility for our feelings
    • Leads to feeling more peace, calm and emotional freedom
  • Lavender on heart (center of breastbone, at the nipple line)
    • Aids in self-expression
    • Addresses deep fear of being seen and heard
    • You may believe it’s not safe to express yourself–this fear of rejection paralyzes your true voice
  • Frankincense on solar plexus (where ribs meet a few inches above belly button)
    • Reveals deceptions and false truths
    • Invites us to let go of lower vibrations and negativity
    • Helps us break down the walls from the mind and heart
    • Connects the soul with its inner light and reveals truth
  • Balance on soles of feet
    • Like the trees it’s made from, helps you come down from your overactive mind, into your roots
    • Gives stability and inner strength
  1. Meditate. Put on comfortable clothes, sit in a comfortable spot, close your eyes and breathe–ideally for 15 minutes each day. The goal of meditation is not to be without thought. The practice is to come back to your breath and stillness, without judgement, each time the mind gets distracted. When you give your nervous system this experience on a consistent basis, you may start to notice more peace, more patience, and more happiness seeping into your life. There are great resources to help you start a meditation practice: I love Abraham’s Vortex meditations, which you can find on youtube. School of Self has a great visual breathing meditationHeadspace and Calm are 2 great apps. 
  1. Get curious. Now that you’re in this calm, centered place, hold space for yourself to explore. Think of this like holding space for a friend or a child to process and learn, or how a coach would hold space for a client–asking open-ended questions and sitting in empathy. It’s great to journal as you do this, so you can look back on what you’ve learned. Some questions to consider:
    • What am I feeling?
    • What am I thinking or doing that’s causing these feelings?
    • What is my responsibility in this situation?
    • What is the guidance from my higher self or higher power?
    • Some resources I love for asking helpful questions are

As you begin to make your relationship with yourself a nurturing, loving and wise one, you are more able to interact with the world around you from a more nurturing, loving and wise place.

Please let me know in the comments how this goes for you, and join me for Emotions and Oils A to Z on Instagram. If you want to spend some more time with self-care, here are some gifts from me to help you do that.

And may you remember: you are worthy of your love and care.

The Oil of Divine Grace Arborvitae ~ Western Red Cedar What’s the easier way? 🌲 Love, support, and connection surrounds us always. Our narrow, limited thinking is the only thing that can cut us off from it. Arborvitae encourages us to stop resisting, trying, and fighting so hard, and instead to open to the creativity, inspiration, support, and grace that is plentiful. 🌲 When you’re feeling rigid, fearful, and desperate for control, apply a drop of Arborvitae to the top of your head. This is a fantastic oil to use during meditation to help you connect to your higher wisdom, and feel your way toward the path of least resistance. 🌲 #arborvitae #emotionsandoilsatoz #oilcoach #empoweredhealth #selfcarerevolution #feelingsguidetofreedom

A post shared by Brea Hall (@brighterfocus) on

Minding My Business: How I’m Making 2017 My Year

I don’t know about you, but right about now I’m more than a little concerned about the state of our country and our world. There are any number of terrifying scenarios that can (and do, sometimes) keep my brain running late into the night. At times the heaviness mounts to a pressure that threatens to crush my little spirit. How can we make a difference?
In these moments, especially, I lean heavily on my self-rescue toolbox. I push the pause button on my fear and I practice what I preach. I take a deep breath and channel Byron Katie: What’s my business? And I start there.
Some may wonder: How does this help? 
Well, let me tell you. When your airplane is going down and your cabin is losing pressure, you just must absolutely put on your own oxygen mask first. There is no way to be a hero, no way to comfort those around you, no way to make one smidge of difference until you are breathing yourself.
And so, here we are. In our plane which some might say is dangerously close to going down….and I’m putting on my mask.
What does that look like? You ask.
I’m happy to tell you.
Getting a Brighter Focus: Self-Rescue Blueprint
 
When I’m in need of a recalibration, this is my jam. There are probably millions of billions of ways to do each of these steps, so that’s where your own unique creativity comes in. Play with them, make it an experiment, and let me know how it goes!
 
  1. Get Quiet
  2. Think Big
  3. Start Small
  4. Give Thanks
Get Quiet
For me, this requires taking intentional space and time, alone, to just breathe and be. I absolutely must by comfy, so you’ll likely find me in slippers, soft pants, and a hoodie. I suggest you do the same. I might be biased.
Bre comfy
Spend some time, in this quiet alone space, with your breath. You might meditate. You might light a candle and sit in the dark. You might lie on your back and stare at the ceiling with your hands on your belly. You might be in a hot epsom salt bath. Whatever it is, just tune in to yourself and relax. Whenever I do this, I’m astonished by how much tension my body carries out of habit; and as soon as I notice it I feel it start to melt away. It is so magical, and so worth the 10 minutes!
During my quiet time I experiment with fun ways to help me get in touch with my spirit and the loving nature of the Universe. Pick one and start there. Some of my favorites right now:
sticky note affirmations
Think Big
 
Once I’m centered in myself and feeling calm and good, I want to take full advantage of the theta waves I’ve produced. I get to work. What to do while in this headspace?
Start Small
 
After getting all creative and big picture, it’s time to break it down. Teeny tiny bite-sized chunks is what we’re going for here. Whatever it is you just thought Big about, come up with the very smallest, very first thing you’ll need to do to scooch toward it.
Ask: What is the very next step?
 
And now, the hard part: Do that. At the very least, make a non-negotiable date in your calendar to get it done.
Give Thanks
 
Sometimes it’s easy to focus on all that didn’t go right, or what we wished we had, or on all that we’ve lost. When we can shift our focus, even just the tiniest bit, to what we do have, what went right, what gifts the challenge brought us, then a magical thing happens. We begin to take control of our own happiness. We transform our reality by changing our take on it. And it feels really fricking good in the moment. So now’s your chance…try it.
Ideas for finding gratitude:
i am only one
This process could take days or weeks, or it could take minutes. If you’re pressed for time, but committed to shifting your energy and effectiveness, make friends with your timer.
Let’s make 2017 the year we did not refuse to do the something that we could do. Will you join me?
 

My #1 Tip for Sore Arms & Shoulders

Your arms work so hard! Give them some extra love.

If you attended my Morning TLC for Interpreters workshop at TerpExpo, you learned about this simple and effective technique that provides instant relief to sore muscles, breaks up adhesions, and reduces trigger points. If you didn’t, watch this short video to get started.

My favorite lube to use with this technique is the Deep Blue Rub, made by doTerra. I use this heating/cooling cream daily on my arm and shoulder, and get wonderful instant relief. Try it today to reduce your pain and inflammation! 

deep blue benefits

What’s your favorite way to care for your shoulder and arm pain? 

With love and bright focus,
Breana

do something today