Tag Archives: mindfulness

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

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

Merry Everything

 

white letters spelling NOEL with green garland behind the letters and a christmas tree off to the side with gold ornaments Tag: merry everything

Photo by Caroline Hernandez

Merry Everything

One thing that unites many December holidays – is an honoring and celebration of LIGHT.

Being the darkest time of year in the Northern Hemisphere, we need intentional reminders that the light will return. This year maybe even more so than in other years.

Welcome the returning light

candle light with black background and red and green blurry lights Tag: merry everything

Photo by Davidson Luna

In our family, we’ve been lighting Advent candles, menorah candles, the Christmas tree, and the yule log. This time is always one of deep reflection, grief, gratitude, and the early whispers of coming dreams. 

If you’d like some inspiration as you reflect and dream during this transition from darkness to returning light, here’s an annual reflection guide to support you.

My wish for you

Tonight I’m celebrating Christmas Eve with my family, giving thanks for the precious gifts we’ve received and the lessons that have unfolded.

May this time of darkness and the returning of the light assist in opening wells of patience, peace, love, and joy within each of us. 

a green limb of an evergreen tree with the sun coming up with a forest and green field in the background Tag: merry everything

Photo by Isham Photos

 

I look forward to all that the coming year brings, and am so grateful for you as we venture together into 2021.

With so much love,
Brea

2020 Reflection: Gratitude and Grief

woman with brown hair sitting on bed with white blanket wearing a white shirt with red and orange flowers holding both hands to her heart Tag: 2020 reflection gratitude grief

Photo by Fa Barboza

Annual Reflection

The time has come to do your annual reflection. You’ve got a few hours blocked, drinks and whatever you’ll need to stay comfortable and focused as you move through the materials you gathered.

If you want a recap on the materials to gather, start here.

As you begin your reflection, I’ve created a template that you can use.

Enroll for free in this Annual Reflection course, and then you can you can save or print your Reflection Guide template here.

Gratitude and Grief

woman holding a yellow, heart shaped leaf with orange nail polish in the forefront of the picture and woman's head and trees are blurred in the background Tag: 2020 reflection gratitude grief

Photo by Jakob Owens

When you consider reflecting back over 2020, what feelings and sensations arise in your body?

Take time to notice and check in with your body this week – noticing the sensations and just observing them or moving as they call you to move. 

 

Reflecting on this intense year will likely bring up stuff for us. Part of this process is to meet what comes up – starting now – from a place of gentleness and curiosity. 

Essential oils to support reflection

Plants and elements from nature can support our emotional processing. Here’s an oil protocol to ground and center you, that encourages reflection and movement of stagnant energy. You can apply it daily during your reflection period.

person standing on the beach with the water reflecting the mountains in the distance and the blue and yellow sky "Reflect, balance | soles of feet, cardomom + arborvitae | navel, cypress | heart + foreheard, lime | solar plexus, vetiver | inside wrists, douglas fir + peppermint | back of neck, frankincense | top of head, cup hands and inhale" Tag: 2020 reflection gratitude grief

Balance – grounds your energy and spirit in your body, allowing you to access greater intuition and supporting you as you process emotions.

Cardamom – calls difficult emotions out of hiding, allowing you to move, feel, and process them to completion.

Arborvitae – brings extra support and grace to your vulnerability.

Cypress – stirs up stagnant energy and encourages movement.

Lime – eases pain, helps you connect to gratitude within Life’s lessons. 

Vetiver – helps you get in tune with your deepest emotions and desires.

Douglas Fir – calls in the wisdom and support of the generations who came before you.

Peppermint – infuses the process with clarity and playfulness.

Frankincense – opens you to divine wisdom, guidance, and truth.

Review

In order to cull all of the memories, milestones, themes and lessons from the past year, I first go back and do a month-by-month review. 

Monthly Play-by-Play: Milestones, Important Events, Memories, Themes

Using your calendar, journals, notes, and photos, rewind to January. Put yourself back in that month, as gently as possible, and remember what you experienced.

open calendar on desk with gold candles, flowers, brown straw hat, pen and marker, white sheet Tag: 2020 reflection gratitude grief

Photo by Estee Janssens

 

On your Reflection Guide under the section titled “Monthly Play-by-Play”, make notes about each month. 

  • What milestones did you cross?
  • What important events took place?
  • What memories do you have?
  • What themes were you working on or learning about?
  • What losses did you experience?
  • What did you celebrate?
  • What did you learn?

Stay with yourself

As you recall these memories, your nervous system will respond in kind. Let it.

Notice the emotions and sensations that are stirred in you. Breathe with them. Move with them. Cry with them. Laugh with them. Shake with them. 

Be gentle and patient with yourself as you do the work of completing the stress cycle. This is a key practice in moving away from burnout.

If you want support in being with these emotions, please reach out to me.

Highlights

man holding black framed glasses in the forefront with the man and background blurred Tag: 2020 reflection gratitude grief

Photo by Nathan Dumlao

Once you’ve made notes on each month of the past year, you’re ready to reflect on the year as a whole.

On your Reflection Guide, consider the highlights of the year. 

  • What were the most important events of the whole year?
  • What were the major milestones?
  • What themes emerged and played out over the course of the year?
  • What were the main lessons?

Favorites

Now let yourself have some fun, recalling all of your favorites from the last year. Use the template categories to inspire your reminiscing, and add categories of your own!

Takeaways

Spend some time reflecting on, synthesizing, and summarizing your takeaways from the past year.

  • What are you ready to forgive yourself for?
  • What are you thankful for?
  • What are you grieving?
  • What will you leave in 2020?
  • What are you welcoming into your life in 2021?

Closing Ceremony

Congratulations!! You’ve completed your annual reflection. 

You may feel many emotions after taking in your year as a whole. Closure, grief, gratitude, and sadness are all common. Completing a closing ceremony can help you to honor and embody all that you’ve reflected on.

There’s no right or wrong way to do a closing ceremony, so let yourself get creative. It can be as simple or as complex as you want! 

The goal is to allow the energy from your reflections to manifest or be expressed tangibly.

Some ideas to inspire you:

  • Write on pieces of paper all that you’re grieving, forgiving, or wanting to leave behind, and then burn them in a fire.
  • Use flying wish paper to release your lessons or desires.
  • Summarize your lessons on a 3×5 card and place it on your altar.
  • Create something with the energy and emotions you’re feeling: a dance, a poem, a painting, a hat, a cake…
  • Donate your time or money to an organization whose mission aligns with one of your lessons, griefs, or gratitudes.

Hello 2021

In the coming weeks I’ll begin my visioning for 2021, and look forward to sharing that process with you as well!

For now, I’m sending you so much love as you look back over your year. May we all be extra gentle with ourselves through this process. 

woman standing on the outside of a blue guard rail holding both hands out while she looks out at the blue ocean Tag: 2020 reflection gratitude grief

Photo by Nathan Dumlao

So much love,
Brea

Goodbye 2020, Hello 2021: Preparing for my annual reflection

blue background with black text goodbye Tag: goodbye 2020 annual reflection

Photo by Renee Fisher

Goodbye 2020: Annual Reflection

Near the end of each season, I spend time reflecting on the previous three months and planning for the next three months.

At the end of the year, I reflect and review the past 12 months, giving gratitude, grieving, forgiving and releasing the year. I dream into the coming year, making plans and setting intentions.

I’m preparing for my 2020 reflection, and I’d love for you to join me!

Prepare to Engage

Over the course of this month, I’ll be sharing my process with you and invite you to share yours with me. 

Here’s how you can participate:

  • Joining The Burnout Proof Interpreter Collective private Facebook group where we’ll be sharing and discussing our reflections and intentions
  • Sharing your reflection and intentions in the comments below as we move through the month
  • Replying to my weekly email love note where I’ll be sending out prompts and my own reflections

You can also of course keep your reflections and intentions private, and just use these posts as inspiration!

Prepare to Reflect: Set a time

man's hand holding a glass ball with a tree with pink flowers in the background and the sunset behind the trees Tag: goodbye 2020 annual reflection

Photo by Yeshi Kangrang

The first step in looking back over my year is to set aside a time to do it. There are a few parameters I consider:

  • When can I have everything gathered by? The list of what I like to gather is in the next section.
  • When do I have 2-3 hours to myself? If you need to break this up, schedule it in whatever increments will work for your schedule.
  • What time of day do I have the most energy? This reflection can be emotionally intense (especially after the kind of year we’ve just had) – schedule accordingly.

Once I’ve got my dates on the calendar, I know how much time I’ve got to gather my reflection items. 

Prepare to Reflect: Gather

The next step in looking back over my whole year is to gather the tools and info that will help me. 

Here’s what I gather:

  • Journals – I make a new one each month, so at the end of the year I have 12
  • Calendar – my Google calendar
  • Visioning + Intentions document – created the December before
  • Photos – I use Google photos, which makes it easier to jog my memory by looking up specific dates or locations
person standing on a beach in the distance with mountains in the background and a sunset reflected in the water Tag: goodbye 2020 annual reflection

Photo by Pepe Reyes

Over the years I’ve made it easier on myself by keeping all of these things in specific places, so I don’t have to spend too much time looking for them. 

If this is your first time, or you’re just developing your routines, do your future self a favor and spend some time getting intentional about where you keep your items during the year.

Thank yourself

If you’ve made it this far, preparing for your annual reflection, you’ve already given yourself a great gift! 

Spending time with yourself, giving care and attention to all that you’ve been through in the past year, goes so far toward developing a loving relationship between you and you. 

green evergreen forest of trees on the edge of a lake with fog coming off the water at the trees edge Tag: goodbye 2020 annual reflection

Photo by Juan Davila

Take a moment to thank yourself for devoting this time to you!

I look forward to sharing my review and reflection process with you next week! Until then, take such good care of your precious self.

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.

 

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Want to be notified when new posts come out? Sign up here for my weekly love note.

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

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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

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!

Your Garden: Self-Care Strategies for Fear part 2

This is part 2 in an ongoing series on Self-Care Strategies for Fear. 

You can find part 1 here.

Thank you to everyone who’s reached out to share your fears and how they’re affecting you. This is deep, scary work, and doing it with others can add a bit of comfort and grounding to the process. Keep reaching out!

Ok, are you ready for part 2? This piece is short, but sets the stage for the work we’re going to do over the next few weeks. Let’s dive in!

Cognitive Behavioral Self-Care Strategies for Fear

Garden, sunflowers, cabin, mountains, fog, Switzerland. Tag: cognitive behavioral self-care strategies

Photo by Miguel Cortes

Your Garden

Imagine your insides as a garden. I know it’s weird, but humor me. We want to create a visual representation of your inner world, so that you can more easily attend to it.

Thrilling view of sunflowers. Tag: cognitive behavioral self-care strategies

Photo by www.krstojevtic.com

Your garden lies within the fenced confines of a yard that is your very own. This outdoor space can look however you choose: it may have a beautifully manicured grape arbor, trellised veggies, rows of flowers, pea gravel and statues, or a wide expanse of lawn. This space is yours, and only you decide how it is maintained.

Soil + Seeds: Thoughts

Dirty hands cupping brown soil.Tag: cognitive behavioral self-care strategies

Photo by Gabriel Jimenez

 

Within your garden, your mind is the soil – the rich, fertile, nourishing medium that cultivates life. 

Your thoughts are the seeds carried through on the wind – some tumbling away and out of your garden, some finding a hold in the ground of your mind. Some of these seeds you grab, sow in the ground on purpose, water, and tend to – these are your beliefs.

 

 

 

Buds, Blooms, and Thorns: Emotions

pink flower in a green field with grass Tag: cognitive behavioral self-care strategies

Photo by Stella de Smit

Your emotions spring forth based on how situations and circumstances interact with your thoughts and beliefs. Emotions are a byproduct of our circumstances filtered through our beliefs.

These emotions are like the buds, blooms, and thorns of those seeds you planted in the ground. The emotions themselves are worthy of holding space for and feeling, but they also serve a purpose. They are like flag posts signaling to us that there’s a thought operating below the surface. 

When an emotion feels uncomfortable – like sadness, jealousy, fear, and anger often do – we can ask ourselves: 

What thought is driving this feeling?

 

 The Fruit: Behavior

The last feature of our garden that we’ll look at today is behavior. 

Behavior – what you say and do or have the urge to do – is like the fruit of the plants in your garden. Our thoughts stimulate our emotions, which in turn drive us to act.

little red strawberry on brown wood table ALT TEXT: Tag: cognitive behavioral self-care strategies

Photo by Erwan Hesry

The more mindfully aware we are of the thoughts we’re planting and tending, and the emotions and sensations we’re experiencing, the better chance we have for our actions to be aligned with our values and intentions. On the other hand, if we’re not conscious of our thoughts and beliefs and haven’t chosen them intentionally, we may end up acting in ways that we regret.

Resources for supporting yourself as you get to know your garden

Image: tan background with a light tan sliver of a moon. Text: morganharpernichols. Listen. Listen to the way your heart beats and has continued to beat through the wild of all you have been through proving that there is still much more to you, and you survived much more than you ever thought you would be able to. mhn. Tag: cognitive behavioral self-care strategies.

@morganharpernichols on instagram

 

  1. Self-Care Quickie: Brain Integration | Self-Care Strategies for Interpreters
  2. This is not business as usual | Self-Care Strategies for Interpreting During a Pandemic  
  3. Exploring your inner continent | Kristen Kalp
  4. Caring for Ourselves in Community | RID VIEWS Self-Care Column
  5. Step Into the Clearing | Morgan Harper Nichols

Baby-Step: Reflection

This week, spend some time with your journal and explore the features of your own garden.

garden with flowers, green plants, green vegetables in a raised bed Tag: cognitive behavioral self-care strategies

Photo by Markus Spiske

Prompts to get you started:

Do you tend to be more aware of your thoughts, emotions + physical sensations, or actions? What helps you notice them?

Once you’ve identified your dominant feature, you can go forward or backward around the triangle to learn more about the others:

What thoughts do you have when you’re feeling (example emotions – substitute what’s relevant for you) sad, angry, frustrated, or jealous?

What emotions and physical sensations do you feel when you’re having these thoughts?

How do you act, what do you do, say, or want to do, when you’re thinking these thoughts or feeling these emotions?

In the moment that you’re feeling upset, this three-point check can be useful:

the cognitive triangle of thoughts, behavior, emotions Tag: cognitive behavioral self-care strategies

What am I thinking?
What am I feeling?
What am I doing?

 

 

 

 

 

An important note: 

We are observing, noticing, and increasing awareness here. Remember, a key component of mindful awareness is paying attention on purpose, in the present moment, without judgement.

As you bring your awareness to your thoughts, emotions, and behaviors, notice any judgement of yourself that comes up. It’s helpful to make a note of this too!

Self-Care Strategies for Fear: Part 3

Next week we’ll talk about what to do in this lovely garden of yours, to enjoy it, get to know it, and work with it. You can read part 3 here.

Be so gentle with yourself this week, dear one, and remember that you have a whole community of precious people here to support you in taking better care of your precious self. Reach out to me privately here, or join in our community in the Burnout Proof Interpreters Collective. I look forward to connecting with you more deeply as we continue to explore self-care strategies for fear.

tiny pink heart with lines radiating from it Tag: cognitive behavioral self-care strategies

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