One of Many

Woman looking to create change

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What burnout feels like

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

The statistics about burnout are pretty sobering – here in the UK, women are 60% more likely to suffer from it than men. If we’re going to change those stats, the first stage is knowing exactly what we’re talking about: what does burnout feel like, and what can we do about it before, or if, it sets in?

We had an amazing discussion over in the Facebook group recently all about what burnout feels like. I’m talking the specifics: physically, mentally and emotionally. It sparked some incredible shares from so many courageous and capable women, all of whom knew straight away what burnout out felt like. (If you’ve been there, take a second to think – how would you put it into words?)

What blows me away is how many common threads there are in our experience. If you’ve felt like this before (heck, maybe you’re feeling like this right now) the most important thing to take away from this is: you’re not alone.

Here’s what you need to watch out for:

What burnout feels like: 6 signs it’s time to press pause

1. Burnout is exhausting

“Burnout is waking up in the morning feeling pinned to the bed wondering how you will possibly move your limbs to get out”

Yes, we’re all tired from time to time. But when you’re struggling to get up in the morning, every morning, don’t give yourself a hard time.

It may well be a sign that it’s time to ask for some extra support. If exhaustion’s a recurring issue, ask yourself if you might be heading towards burnout.

2. Burnout is confusing

When capable, intelligent women find their brains just aren’t working, burnout’s likely to be the cause.

“A grey cloud fogging my brain”
“It stops me from making clear decisions and fuels self-doubt and inertia”

When we can’t think straight, more often than not, burnout’s the culprit.

3. Burnout is lonely

Burnout sneaks in to make us feel as though we’re all on our own. Words like “isolated”, “alone” and “cut off” came up again and again when women reflected on their experiences.

The truth is, you’re not alone – this is a really common experience, and one that there are so many people willing to help you through. It’s with the support of those around you, and communities like ours at One of many that you’ll find your way back out again.

4. Burnout is constricting.

“It feels like being behind bars”
“Like being stuck in the middle of a whirlwind of panic and impossibility”

We can be so quick to blame ourselves when we’re stuck, but the truth is real possibilities open up once we’re back on track and feeling taken care of.
Are you really out of options, or is overwhelm to blame?

5. Burnout is physical

It might not have a medical diagnosis, but our bodies are often the first to give us powerful indications that something’s up.

“It feels like a metallic ‘taste’ in my whole body”
“Thinking causes physical pain in my head and I can’t get my face to smile”

For you it might be a sensation in your throat, tummy or shoulders. Learn to spot it early, and you’ll be able to get the support you need before it gets too much.

6. Burnout isn’t you

“It feels like I am not me”
“Like being an imposter in your own life”
“As though I have lost the essence of me”

When things get too much, it can feel as though we’ve failed somehow. When the truth is, these are all signs that it’s time for a break. You’re exhausted, overwhelmed, and it’s time to stop and replenish yourself to get back to who you really are.

Getting out of overwhelm

If you’re starting to notice some of the signs of burnout right now, there are some simple things you can do straight away to start to turn things around.

From frantic to fruitful is a free online training I run to help get you off the treadmill and back to a space where you feel calm and in control of everything that’s on your plate. Click here to book your spot on this powerful webinar and discover a simple but counter-intuitive step-by-step approach to overwhelm.

Another exercise I’ve found really helpful to get you out of that emotional fear-based “I’ve fallen short” feeling is to consciously tap into a “celebrating and acknowledgement” phase. Start to get present to what you have achieved, instead of focusing on everything you haven’t done.

Grab a pen and paper and reflect on what you have achieved over the past six months or year. Take some time to look back and recognize what outcomes and intentions you did bring to fruition.

Even if they are smaller in number or magnitude to what you had hoped, look at the less-obvious intentions you’ve achieved

Having done that, you’ll see that, you know what? Often what’s wearing you out, more than the actual pace, more than what’s on your plate is a conflict between perhaps what you intend for yourself – your big goals and high expectations – and where you are on your journey.

Recognizing that, you may find that you can discover a new perspective that takes the pressure off and gives you space to be able take better care of yourself and be grateful for how far you’ve come.

For me, going through this process gives me access to an energy which is forgiving, nurturing and nourishing. And I hope that you’ll be able to do the same, if you recognise some of the signs of burnout starting to creep up. Challenge yourself to be gentler. Challenge yourself to pull your goals back.

If you’re nice to yourself, you might just discover that you can be more, do more, and give more than you ever thought possible.

Feeling particularly stuck?

Sometimes we are so burned out that no amount of positive reflection on our own is going to help. You may well need professional support- medical or otherwise.

Don’t be embarrassed. This is all too common in women, and very frequent symptom of what we affectionately call “Superwoman Syndrome”.

If this feels like the situation for you and you’re not sure which way to head, please reach out to one of our team by booking a call here. We are more than happy to help you determine whether this is something that can be handled with some gentle slowing down and coaching, or whether you need to seek other professional help.

Burnout is a biggie. Let’s help each other recognise it, heal it, and shift the culture to prevent it.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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Why sleep matters

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

Remember when you were a kid and staying up late was just about the biggest treat there was?

Somehow you just KNEW that the most exciting things were bound to happen as soon as you closed your eyes… and you’d do anything to stretch bedtime out just a little further.

How times change, huh? If you’re anything like me, nowadays an early night and a long lie-in the next day is the gift money can’t buy.

Whether it’s lying awake with tasks and to-dos running through your mind, staying up late scrolling through social media or late nights when it just feels like we’ll never be done with the day’s tasks, these days it can be pretty challenging to get the rest we need.

Today I want to share a perspective on why sleep matters which you might not have considered.

Why sleep matters

Now, full disclosure: As the mum of two small kids, I can’t deny that sleep (or the lack thereof) has been something of an obsession in our house over the past year. There’s nothing like running a business on five hours of sleep, between two parents, to bring home the vital importance of getting the rest you need.

But assuming you’re not struggling through on a few short hours of shut eye (in which case you don’t need me to tell you why sleep matters), I want to get you thinking about this whole topic in a different way. For starters, have you considered that the way you look at your basic needs might be very different to the way a man would?

Take a look at this video to see what I mean:

Our mission at One of many is to equip one million grassroots women leaders to create the change we want to see in the world. That word “grassroots” is so important. We’re not saying you need to be CEO of a corporation, or be running for political office, to be a part of this change. (Of course, if you are, that’s awesome!).

But the women we want to see stepping up as leaders are also those incredible mums holding families together and raising kids who are brave and kind and ready to do the right thing.

The managers who take care of the people in their teams and bring humour, humanity and love to the corporate world.

Those of us taking care of ageing parents; babysitting for our friends so they can finally have that date night they’ve been talking about; setting boundaries and having difficult conversations that need to happen.

Taking care of your needs isn’t just about you

If every single one of us stepped up to be the powerful, inspiring leaders we’re capable of being, I believe we would see a bigger transformation than the world has ever known. To do that, we need energy. The kind that comes, at minimum, from getting the right sleep, nourishment and movement.

The bottom line is, your needs matter, and if you keep pushing them to the bottom of the pile, it’s not only you who will suffer. It’s your community too, and everyone who has the potential to be impacted by your unique gift to the world.

Ready to show up and shine your light as bright as the world needs you to be? Let us know in the comments!

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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How to drink enough water

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

If there was a really easy, almost completely free way to increase your energy, boost your performance and make you look younger, would you leap at it? Most of us have a vague idea we could probably be more hydrated. But we don’t always know how to drink enough water, so today I want to share what I’ve learned about how to easily make this huge difference to your life.

Simply upping our water intake is one of the most effective things you can do to impact your mental clarity and our overall wellbeing. So if you know you’re going through your days drier than an Aussie backyard at the end of a long summer, read on.

The day I realized how important water is

My personal “aha” moment came a while back, when I got so rundown that I ended up in a clinic to have intravenous vitamins administered via a drip. (It’s an extreme example, I know!).

Incredibly, I started feeling better almost immediately – even before the vitamins could possibly have taken effect. That’s when I realised the reason was simple: the hydration boost I was getting from the drip meant I finally had enough water in my body.

There and then, my intellectual understanding that my body needed water was transformed into an experience of just how much of a difference it can make.

From one quick blast of hydration I felt happier, more energized and mentally sharper than I had done in weeks. Nowadays, I’m evangelical about the difference simply staying hydrated can have on our lives – and I also know it’s not as easy as it sounds.

Research shows that 80% of adults in Australia and 75% in the United States are dehydrated, so if you suspect you could do with drinking a bit more water but aren’t sure how to make that intention a reality, read on.

Water makes a bigger difference than we think

If you’ve ever felt tired for no reason, felt foggy or stuck, or just feel that you’re not performing at your best, try looking at your hydration habits. Keeping hydrated makes a difference to so many areas of our lives.

Water…

  • Helps alkalize the body
  • Plumps our cells, making us look more “well”
  • Balances our moods and emotions
  • Increases our metabolism: drinking water has been proven to reduce hunger and also temporarily improve your metabolism by 24-30%.
  • Helps our joints stay lubricated and our organs functioning optimally
  • Boosts our cognitive ability. Research by a UK university found that when we’re dehydrated we’re as prone to making errors whilst driving as if we’d drunk low levels of alcohol – and yet many of us make most of our decisions in this state!

How to know if you’re dehydrated

A drop of just 1% in hydration can negatively affect our cognitive ability and mood. It takes a drop to 2% before we start feeling thirsty, by which point we’re already dehydrated.

Of course, if you already drink plenty of water, I’m not suggesting you overdo it. Drinking more than the recommended amount can actually be harmful.

But if you know you tend to skip hydrating yourself, think about whether you’ve experienced any of these symptoms:

  • Feeling tired even before you start your day
  • A heavy headed or “brain fog” sensation
  • Headaches
  • Getting cravings for certain foods
  • Feeling down or dejected

Any of these could be a sign you need to up your water intake.

3 top tips for how to drink enough water

If you’re curious about the difference water could make to your wellbeing, it’s time to get some good hydration habits in place.

  1. Make sure you’re drinking the right stuff

Staying hydrated is best achieved with water (coffee and alcohol can actually dehydrate us). Our bodies also need salt to absorb water, so try experimenting with a “hydration hero” once a day to see if that helps you get more of the benefits. Simply mix 1 part fruit juice to 4 parts water, and add a pinch of salt.

  1. Try water scheduling

I learned this tip from Geeta Sidhu-Robb, health coach and one of the mentors at our BeVital retreat, and I’ve used it ever since. The idea is to set a schedule for how much water to drink during the day. Here’s how the day breaks down:

  • 1 glass of water first thing in the morning
  • 2 glasses of water at 12pm, 3pm and 5pm
  • 1 glass of water at 7pm
  • Bonus: 1 glass of water at 10pm (if you’re still awake!)

For me, this schedule made a huge difference. I literally set an alarm on my phone to remind me to go and drink my water (these can also be great prompts for quick movement breaks). But what works for me might not work for you, which leads me to my third suggestion…

  1. Know yourself

Lots of us have tried to increase our water intake at various times, but we each have our own unique needs. Maybe you’re more of a water sipper – having a jug of water on your desk is a better strategy than drinking whole glasses at certain times. Personally, I hate drinking cold water first thing, and prefer to have a mug of hot water with a squeeze of lemon. Or perhaps you’d rather have herbal teas to make up your quota.

Whatever your preference, you might be surprised what a difference upping your water intake can make. Got a tip or a story to share about your hydration? Let us know in the comments!

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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How to live generously

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

Generosity feels good, and it can have a measurable impact on our health, happiness and overall wellbeing. But it can be challenging to know how to be generous, especially if right now there are certain things you don’t feel you have enough of: like time, energy or money.

In The Paradox of Generosity, American researchers found that those who were generous with their resources tended to be healthier and happier than those who didn’t. For example, there were significantly lower depression rates in those who donated a chunk of their income to causes they supported.

When we’re generous in our lives, we can become conduits for the things we’re sharing. And as they flow through us, they tend to increase.

Here are five ways to bring generosity into your life, without a magic wand.

1. Be generous with yourself

Living generously doesn’t mean sacrificing your own wellbeing. In fact, true generosity starts with how you treat yourself.

When we’re feeling frazzled, it can be surprising how stingy we can be about the little things.

Staying at our desks instead of getting up and going to the loo when we need to. Racing between appointments without five minutes to catch our breath. Berating ourselves for the things we haven’t done, rather than celebrating the things we have.

Can you relate?

What if you were truly generous to yourself in every moment of your day?

• Recognise that you’re doing your best in every moment instead of focusing on what you don’t have
• Take care of your needs as exquisitely as possible: For instance, when you’re thirsty, prepare a delicious drink, slowly, and choosing a truly beautiful glass or mug to drink from
• Give yourself tiny treats – a new flavour of tea, a bath instead of a shower, your favourite food or a break to listen to your favourite piece of music

This is the starting point of so much of our work here at One of many, because if you’re working from a depleted state it’s impossible to be able to give freely to others.

As the Zen saying goes, we must “give from a full cup”. Because trying to be generous when our own needs aren’t met is a recipe for resentment, anger and even martyrdom.

How can you be generous to yourself today?

2. Be generous with your time

Time is something a lot of us feel we never have enough of. We can become time hoarders, siphoning off a few minutes here and there for ourselves in days packed with appointments and activities.

But the cumulative effect of that feeling that there’s “never enough time” can be that we end up feeling restricted and hemmed in, in every minute of our days.

What if you approached time with a sense of generosity? Of having more than enough to share?

• Build in an extra ten minutes between appointments, for you to use as you choose

• If you tend to run late, allow more time for travelling, so you can stroll rather than run, or take the scenic route

• Give yourself more time than you think you’ll need to complete a task. Notice how that impacts you – sometimes, we’re more efficient when we feel less rushed

Time can be a fluid experience – it flies when we’re having fun, drags when we’re doing something we don’t want to, and is often a lot more accommodating than we imagine.

Look at your schedule in the coming week with a generous spirit.

3. Be generous with your words

Our words hold the power to move, inspire, encourage or deflate people. Choosing them wisely is one of the easiest and fastest ways we can be generous, and the rewards are inspiring.

How can you use your words generously today?

• Tell someone who really matters to you what they mean – how they help you, what they bring to your life, the impact that they have on your day-to-day. Be specific.

• Next time you say thank you to someone during the course of your day – could be a checkout assistant, delivery person, your coach or your partner – take the time to be really generous. Make eye contact, feel the power of your gratitude, let them know how much you appreciate them.

• Telling the truth can be the most generous thing we can do. If you have an insight to share with someone that you’ve been holding back on for any reason, make a note of it. Perhaps you’re worried about hurting their feelings or there never seems to be the right time? Take a few minutes to think about how you can gracefully share what you need to, and give them the gift of your honesty.

4. Be generous with your network

We’re more connected than ever, and yet loneliness is becoming a problem we’re increasingly aware of. In fact, in January 2018 Britain appointed its first “Minister for Loneliness” following a report which showed that more than 9 million people in the country often or always feel lonely.

Connecting people and nurturing your own support network is a generous thing to do. The connection someone else is looking for, whether in friendship, business or any other area of their life, could be one that would be easy for you to make.

And if you become someone who connects others, they’re much more likely to connect people to you.

Create a community of giving in your own life. Here are some ideas:

• Is there someone you keep meaning to “grab a coffee” with but never quite get round to doing it? Next time you see them, pick a date and stick to it. You never know how you might be able to help each other.

• Can you think of two people who work in related areas but don’t know each other? Why not send a quick email connecting them, to see what ideas might be sparked.

• Do you ever see posts on social media asking for help with something you know nothing about? Be generous – make a point of thinking of someone you know who might be able to help. Signpost them to the person making the request, and see if they make all the difference.

5. Be generous with your wealth

If we’re feeling stretched financially, giving can feel tough, but in today’s world even a relatively small amount can make a huge difference to the lives of those in need. Setting up a regular commitment to a cause you love is a fantastic way to get involved and stay up to date with the incredible work they’re doing in the world.

And using your finances generously doesn’t have to mean charitable giving. It might mean getting really conscious of how you spend your money – choosing to buy ethically, whether through clothing or food, is one way of behaving generously towards others in the world.

At One of many we believe you shouldn’t have to choose between investing in yourself, and making a difference. We support The Hunger Project through donations and training to continue their incredible work in the world, and plenty of other businesses now have similar schemes in place.

How can you get creative to be more generous financially in the world?

• What charities are you currently giving to? Check in with your current causes and see if they still feel like a fit for your values. Would you like to add something new?

• How does your spending reflect your values? Can you be more generous in the choices you make?

• Can you be generous to yourself? Maybe you could do with some financial education to help you sort things out.

The practice of generosity

Living generously feels good. It reminds us that there is an abundance of good things in the world, and that by sharing those things freely we welcome more of them into our lives.

I’m curious: is generosity something you’re aware of? Do you practice it, aspire to it, or notice when you’re living it? Share your experience in the comments.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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Guest Blog: 10 things you need to know about your hormones

By

Nicki Williams

Nicki Williams

Nicki Williams is a qualified Nutritional Therapist, author, speaker and founder of Happy Hormones for Life, helping women to get back to their absolute best – slimmer, energized, more productive and in full control of their hormones!
Nicki Williams

Latest posts by Nicki Williams (see all)

Are your hormones sending you on a physical and emotional roller coaster? You might not be aware how much these little chemical messengers actually rule your life.

Did you know that there are over 100 identified hormones in the body? And they aren’t just about your monthly cycle — they control your metabolism, weight, energy, mood, brain function, sleep and much more…

Hormones really do control how we look, feel, think and perform — and for something so important, we don’t know an awful lot about them.

So here are 10 of the most important things to know about your hormones;

1) Deprivation diets don’t work

Deprivation diets won’t work if your hormones are out of balance (and that’s for most women over 40!). That’s because this type of diet puts your body into stress mode — it literally thinks you are in a famine!

Once in stress mode, cortisol kicks in and tells your fat cells to hang on for dear life and shutting down your metabolism, so when you start eating normally again, guess what? Yep, even more weight goes on and here we go again…

TIP: Ditch diets for good and start nourishing your hormones instead so that they increase your metabolism and get you burning fat, not storing it.

2) Your stress hormones have priority over everything

When your body is in survival mode too often, high levels of cortisol will not only store fat (usually around your belly), but will suppress your immune system, cause digestive issues and crash your energy levels and sex drive.

TIP: Recognise your stressors (it might not be just the obvious ones) and prioritise daily stress management (deep breathing, yoga, mindfulness, music etc).

3) Peri-menopause can start at 35!

Some women sail through these years, but the majority will suffer with symptoms including fatigue, weight gain, mood swings, PMS, brain fog, poor sleep, low libido and hot flushes.

TIP: You are much more likely to sail through these years if you have a hormone friendly diet and lifestyle. Start now!

4) Sleep is non-negotiable

Getting less than six hours of sleep a night can seriously impact your energy, mood and waistline, as well as increase your risk of more serious health conditions as you get older.

TIP: Make sure you are prioritising a good night’s sleep — get to bed by 10.30, switch off your gadgets, keep the room pitch black and avoid caffeine/alcohol.

5) Don’t skimp on the fat

Many of your hormones are made from fat, so stay away from the skinny lattes! Eating healthy fats also helps you feel full and balance blood sugar, reducing insulin (your fat-storing hormone).

TIP: Choose avocados, nuts, seeds, olive oil, coconut oil, organic full fat dairy, grassfed meat and oily fish.

6) The gut — hormone connection

Your gut and hormones are inextricably linked! Food sensitivities or gut flora imbalances can upset the way your hormones work and reduce the absorption of the nutrients your hormones need.

TIP: Cut out any foods that you might be sensitive to (gluten, dairy, soy and corn are the big ones) and see if your symptoms improve. Get tested if you suspect any underlying infection. Eat more fermented foods (live yoghurt, sauerkraut, kefir, kombucha) to restore your good bacteria.

7) Look after your liver

If your liver is clogged up, toxins and waste can hang around longer than necessary, messing with the natural detoxification of your hormones, especially oestrogen.

If your liver is busy with that bottle of wine you had last night, it won’t be able to deal with your oestrogen, recirculating it back into your system, potentially causing PMS, bloating, headaches, mood swings and breast tenderness.

TIP: Reduce your exposure to toxins around you. Switch to more natural organic household and personal care products, avoid plastic, reduce alcohol and choose organic foods.

8) Vitamin D is your secret hormone

If you live in the UK or Northern hemisphere, you are likely to be Vitamin D deficient, as you are not going to be getting enough year round sunshine.

Vitamin D is actually a hormone, and it supports all your other hormones, as well as being a huge friend to your immune system (and an important breast cancer protector).

TIP: Get your Vitamin D levels tested and take supplements throughout the winter months.

9) Your thyroid hormones run your metabolism

If your thyroid hormones are too high, you’ll get anxious, sweaty, palpitations and weight loss. Too low and you could have fatigue, weight gain, brain fog, low mood, cold hands/feet, PMS, hair loss and a lot more!

TIP: Get your thyroid properly tested if you suspect you may be affected (contact us for info on testing). Eat coconut oil to help boost your metabolism.

10) Too much exercise can ruin your hormones

Many women think they have to do more exercise to lose weight. But too much and the wrong kind can increase cortisol, stressing out your body and actually making you hang on to fat!

TIP: Exercise smarter. Listen to your body. Take regular breaks from sitting. Walk more. Short burst (or HIIT) training can increase fat burning hormones like testosterone and growth hormone. Do yoga. Vary your routine.

Look after your hormones and notice the difference

There is a lot more to know about hormones (I’ve been studying them for over seven years!) but if you get to grips with these 10 first, you’ll start to notice a real difference.

If you’d like any help with your own hormone issues, you can download my free Hormone Balancing Guide or get in touch for a free 30 minute Discovery Call.

 

About Nicki Williams

The chocolate, coffee and wine loving nutritionist!

Nicki Williams is a qualified Nutritional Therapist, author, speaker and founder of Happy Hormones for Life, helping women to get back to their absolute best – slimmer, energized, more productive and in full control of their hormones!

After failing to find any medical help for her symptoms of exhaustion, weight gain and hormone issues herself in her early 40’s, she discovered that she could turn things around using diet, lifestyle and natural supplements.

She went on to qualify as a nutritional therapist and hormone expert, and now helps women all over the world with her online programmes, workshops and individual and group coaching.

She has recently published her first book;

It’s not you, it’s your hormones; The essential guide for women over 40 to fight fat, fatigue and hormone havoc.

You can get it here on Amazon.

 

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Why is burnout more common in the helping professions?

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

You’ve probably heard of burnout – if you haven’t suffered from it yourself, you’ll no doubt know someone who has. It’s especially common among those in caring roles. Figures in the UK suggest almost 25% of healthcare workers will experience burnout. Not to mention the hundreds of other helping professionals like coaches, teachers, and carers. So why is burnout more common in the helping professions, and what we can do to prevent and heal it?

Understanding the background of burnout as a concept gives us some powerful clues as to what it is and how we can tackle it. Burnout was first described in the 1970s by a researcher called Herbert Freudenberger, who worked at a clinic for drug addicts. He observed volunteers and staff at the clinic experiencing the symptoms we now commonly recognise as burnout:

● Exhaustion
● Cynicism/demotivation relating to work
● Signs of depression or anxiety
● Reduced performance

What’s interesting is that this phenomenon was first described among people whose work was all about helping others. Although we now talk about burnout occurring in all sorts of careers, right from the start it seems to have been a particular issue for people in these types of roles. Why might that be?

Contributing factors to burnout

1. Idealism

When our work is helping, we’re often motivated by a deep desire to care for those in need; a sense of altruism is what drives us. It’s a wonderful thing, but that idealism can also be a challenge. After all, it can be hard to “switch off” at the end of the day, or keep a sense of perspective, when your identity and core values are so bound up in your day to day activities. Boundaries between work, home and self care quickly unravel in these circumstances, and that can lead to overwhelm and burnout.

2. The nature of the work

Working with people is unpredictable. It can be frustrating, and sometimes chaotic. What’s more, in roles which involve caring for people, mistakes can have serious consequences. Although some caring roles are given low status by society, they carry huge responsibility for the health and wellbeing of vulnerable people, placing additional stress on those who work in them.

Healthcare workers especially are often under pressure to meet targets and be mindful of cost implications as well as the responsibility for the interests of the patient. Stress and anxiety flourish in these contexts, and can lead to a sense of lack of control or apathy – key features of burnout.

Even if you’re in a helping profession like coaching where you get to set your own hours, it doesn’t mean your clients are any more predictable. Our phones go at every hour of the day, and our urge to be of service makes it hard to carve out uninterrupted time or to “switch off” our care and concern.

3. Greater sensitivity

Whether you work in the helping professions or not, you might be able to recognise some of these factors in your own experience. If you’re someone who tends to put other peoples’ needs ahead of your own; if you’re highly tuned in and sensitive to the emotions and environment around you, you might identify – like me– as a Highly Sensitive Person (HSP) as defined in Elaine Aron’s (highly recommended!) book.

HSP’s aren’t necessarily introverts or people who are emotionally fragile, but we do find ourselves reacting differently to environments with a lot of sensory input, especially when there’s a lot going on combined with pressure to conform to deadlines and targets. Being sensitive to other’s needs can make us highly effective and skilled helping professionals, but it also increases the likelihood of us becoming overwhelmed by the context we’re working in.

So how can we prevent it?

At One of many, we use a tool called the Women’s PowerTypes™ to explore the different “roles” we play in our lives. These have been developed specifically for women, and reflect underlying traits which allow us to understand the different ways we can approach the challenges in our lives: they’re the Warrioress, Queen, Sorceress, Mother and Lover.

It’s those last two which are the lens through which we can look at the issue of burnout and gain a greater understanding of what it is and how we can prevent it.

Why is burnout more common in the helping professions? The PowerTypes answer

When we look at these five PowerTypes, two are especially relevant here. The first is the Mother.

Mother

The Mother PowerType is above all nurturing, caring and driven by a desire to take care of others. These are all values which are really important for women working in helping professions. The best teachers, coaches, nurses and doctors are those who really care about the people they look after.

However, as with all the PowerTypes, there are elements of the Mother that can be unhealthy if this PowerType becomes too dominant, and isn’t balanced out by the other elements of female power.

The Mother’s shadow side is the Martyr. Aggrieved, angry and hurt, the Martyr feels put upon and resentful. It’s a deeply negative state to be in, and left unchecked can easily spiral into what we’d recognise as burnout: exhausted, demotivated and depressed.

The clue to avoiding this lies in the second relevant PowerType when talking about burnout:

Lover

The Lover is the PowerType associated with love, desire and sexuality. This relates not only to our partners, but also to ourselves. The Lover is the PowerType who most powerfully embodies the practice of self care.

Sensual, relaxed and deeply motivated by the desire to honour herself and create sublime experiences, she is the PowerType who tells us to rest, to play and to take care of ourselves so that we can take better care of others.

For Highly Sensitive People, having pleasurable sensory experiences is vital to allow us to calm, ground and “reset” ourselves.

The Soft Powertypes and burnout

Understanding the PowerTypes can help us to make sense of the statistics from a very practical standpoint. We can see how likely it is that women who are drawn to the helping professions might have overdeveloped Mother profiles, and might need support in expressing their Lover side.

The Lover can be nurtured through activities like:

● Making a list of things you’d love to do and working through it (putting your needs first, for once)
● Taking yourself on trips alone to explore new things
● Giving yourself experiences to delight the senses: a soft scarf, a delicious perfume, your favourite food

Using the PowerTypes gives us clues to our innate tendencies, enabling us to act before we reach crisis point. If we know we tend to be over-expressed in our Mother, we can remember to give more focus to the Lover before we reach the stage of burnout, allowing us to thrive in a more healthy balance.

How about you? Have you experienced burnout in you or someone close to you, and can you see the factors that caused it? We love to know your experiences and advice – leave a comment below, let us know.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many women creating strong, meaningful connections in our community.

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How to not burnout: A 4-step response

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

These days, pushing ourselves past capacity is something of an epidemic among women. Beyond the hype about “having it all” are some pretty sobering statistics – like the fact that right now, we’re 60% more likely to suffer job stress and burnout than men. So when it comes to reaching our potential, learning how to not burn out needs to be a priority. Trying to be “superwoman” really does come at an insidious cost.

One of our BePowerful participants, Mary, saw that play out vividly in her life: “In the past I did Superwoman spectacularly and burned out” she reflected.

That kind of experience can be a huge motivator in seeking support to change the pattern. Of course, we can’t stop life from gathering momentum but we can choose how we respond to when it does.

How to not burnout – the 4-step response

1. Look after yourself

Especially when there’s a lot on your plate, taking care of your needs and asking for the support you need is vital. It can be easy to lose perspective when we’re not at our best, but there’s usually an inner whisper that tells us when things are getting too much.

So listen to it and get honest with yourself: how well are you really coping? Is it time for a break? What’s going on physically for you? Gentle awareness of your own needs and acknowledgment of all you’re doing (rather than focusing on what you’re not getting to) is the first step to making a change.

2. Replenish your energy

Did you know that cortisol, the hormone released when we’re stressed, prepares the body for a fight-or-flight response by releasing glucose? Even if we’re not resorting to sweet treats to get us through the day, feeling constantly stressed or anxious effectively floods our body with sugar.

Replenishing ourselves and reducing cortisol takes more than just stopping. It also means finding a way to release that fight-or-flight reflex by taking exercise (a walk in the fresh air is a great start), meditating, or making active choices to address our workload.

3. Stop over committing

Sometimes we don’t realise how over committed we are until looking at the diary makes us want to crawl back under the duvet. And yet we keep saying “yes” to more and more things, because we don’t want to offend people or feel as though we’re letting anyone else down.

Burnout thrives when we put our need to feel helpful above our own capacity. Get real about what you can commit to – and practice saying “no” politely until it’s second nature.

4. Prioritise

The fact is, we can’t do everything, and telling ourselves we could if we only pushed ourselves harder is what results in overwhelm. Our culture tends to reward “busy-ness”, and it’s easy to find ourselves taking on more and more without stopping to consider the bigger picture.

Prioritising means we need to get really clear on our values and the bigger impact we want to make. Beyond being “busy”, how are the activities that fill our day actually making a difference to our families, our communities, and the world?

Learning to let go anything that doesn’t contribute to that is a challenge for all of us, but to avoid burnout, we have to learn to change our expectations. Make sure you do only what really matters.

Banishing Superwoman

These steps might be straightforward, but they’re definitely not easy. Putting our own needs first, saying no, and getting clear on how we really want to spend our time and energy is a challenge for all women. After all, most of us have been raised in cultures which expect us to be the cheerful, capable high-achievers in everything we do.

But those statistics about overwhelm and burnout speak for themselves. “Superwoman” is a role that comes at the expense of our health, our wellbeing and ultimately our impact on the world.

Don’t let her take over your life.

If you’ve experienced your own brush with burnout in whatever form, do share what you’ve learned in the comments below. Your experience might be just what another woman needs to read today.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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How to say no politely

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

If you wear lots of different hats in the course of your life, you know how valuable it is to know how to say no politely.

It’s one thing to say no to things you don’t want to do. But finite time and energy also means turning down requests for things we’d love to do from people we’d love to help.

So, how to say no politely without sacrificing our relationships or letting people down?

In this episode of Jo & Co, I’m breaking down the really simple template I use when I need to turn down an opportunity that doesn’t fit in with my priorities.

I deliberately designed this to be really simple because these kinds of challenges come around so often, and when you want to be helpful it’s incredibly tempting to say yes. I wanted a quick little framework I could whip out every time, and I hope you find it helpful when it comes to honouring your time without letting other people down.

3 steps to a healthy “no”

In the video I share:

  • What you need to be clear about BEFORE you get the ask
  • The crucial distinction that allows you to say no without offending, letting people down, or hurting their feelings
  • My 3-step process that leaves the other person feeling you’ve helped them without compromising your priorities

The most effective people in life are the ones who are able to gracefully say no to everything that takes them away from their values.

Saying “I’m just too busy” won’t cut it – it implies that we’re frantic, stressed and short on time. It also suggests we’re so bad at prioritising we can’t actually make space for something we’d be interested in – what a mixed message! It can really leave the other person confused about where they stand.

Using this framework allows us to say no at the same time as building relationships and supporting those around us. That’s crucial if we’re to have our biggest impact, and it’s something we can absolutely help each other learn and practice. So, when you’ve watched the video, I’d love to know what you’re going to say no to! Let’s encourage and support each other in the comments below.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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What the hell is empowerment?

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

Empowerment – What the hell is empowerment? We hear this word so often in today’s world, in the workplace, in all the self-development talk but can we really relate to it? Do we know what it actually means to us?

Ask yourself this:
What does it mean to be empowered? Or

What does being an empowered woman feel like?

For that matter- have I ever felt it?!

What the hell is this empowerment thing?

Sometimes the problem is in the definition. How we define things will either make them easy for us to experience, or difficult to experience.

So first, let’s take a moment to explore what empowerment is not.

Let me introduce you to her sister DISEMPOWERMENT – She’s the complete opposite of her stronger, cheerleader of a sister. Disempowerment can be characterised by the space you find yourself in when you’re not feeling your best.

We define it as “when you want or need to take a certain path of action but don’t because of internal stop signs”

Disempowerment can be a great big brick wall standing between you and your natural power.

What do I mean by internal stop signs?

These are reasons, the justifications and yes as uncomfortable as it is, the excuses that we tell ourselves which lead to inaction. It might result in procrastination or that feeling of just not being able to make that breakthrough.

Stop signs are the little voices that say icky stuff like:

  • I can’t do that.
  • I don’t have the time.
  • I can’t afford it.
  • I don’t have the right skills.

Now, please don’t get me wrong we all have these thoughts from time to time especially when we’re not at our best.

They are often absolutely 100% valid reasons and objections. “Look at my bank account” you might say, “I don’t have any money! Its not an excuse, it’s the truth.”

And while I get it. I also don’t buy it.

Stick with me on this – I promise I’ll explain without you stamping your feet and saying “She has no idea!!”

Let’s take a look at an example of what disempowerment can look like in action or should I say inaction!

Say hello to Suzie…

Suzie has been a stay at home mum for some time but her children are growing up fast and she feels that now is HER time to do something for herself, to get back in touch with the workplace and start up her own bookkeeping business.

She’s excited about this next chapter in her life. She knows what she needs to do – there’s a night class bookkeeping course running at a local college and YET she’s made no move to enrol – What’s holding her back? You got it, those darn stop signs!

Suzie is feeling disempowered because every time she thinks she’ll enrol she comes up with

  • “We can’t afford it“
  • “I don’t have child-care“
  • “I don’t have the car Tuesdays“
  • “I’m the one that does everything“
  • “I won’t have the time, no-one ever helps me!“
  • “Who’ll cook the dinner?“

This kind of thinking is never going to empower Suzie into action.

All these reasons are driving her lack of empowerment.

They are keeping her stuck in a rut and holding her back from unleashing her creativity, her innovation, her effectiveness.

You see, there’s way too many examples out there of women who may have not had the money, the upbringing, the privilege, the opportunity to do something they wanted to do. But because they had a vision- they still found a way to MAKE it happen.

That’s empowerment.

Let’s look at it another way…

Here at One of many™, we work with archetypes to understand empowerment.

  1. The empowering 5 Women’s PowerTypes™:
    • the Warrioress,
    • the Lover,
    • the Mother,
    • the Queen
    • and the Sorceress
  2. And the disempowering ones of
    • the Bitch,
    • the Martyr
    • and the Victim.

It’s these latter three archetypes that are responsible for those stop signs. They can often be found blaming others, feeling like it’s them against the whole world or the whole world is against them!

They are unhelpful, unsupportive and totally disempowering.

So, how can we be empowered?

Step 1: Ditch the bitch! or whatever disempowering archetype is your poison of choice. Take notice of the part of you that surfaces when you’re feeling less than your best, lacking in confidence or fearful.

Step 2: Tap into the supportive and resilient energy one of your PowerTypes™ – there’s one for every situation!

You don’t have to choose between being a bitch or a martyr – choose to be a Queen.

The Queen PowerType™ is the perfect choice for empowerment. She holds a powerful vision for her future, she is decisive, resilient and not afraid to delegate or ask for support.

Let’s go back to Suzie for a moment – What would it look like if she chose to access to her Queen PowerType™, and ask “What would my Queen do?”

Well, it would probably go something like this…

  • “We can’t afford it“: She’d see the course as an investment in her future. She’d apply for an increase to the credit limit on her card, or draw down on the mortgage, or borrow from her mum, or sell all the old baby furniture cluttering up the garage. She’d get creative about where the money IS and how she can access it to provide a better future for herself and her family.
  • “I don’t have child-care“: She’d get creative in conversations with her husband, her neighbour, the 13 yo next door, she’d look at online courses she can do from home…
  • “I don’t have the car Tuesdays“: She’d look up buses, borrow a bike,
  • “I’m the one that does everything“: She’d ignore this little commentary from the Martyr, and set up a rota so everyone helps out.
  • “I won’t have the time, no-one ever helps me!“: She’ll get her diary out and take control of her time, she’ll ask for the help she needs.
  • “Who’ll cook the dinner?“: She’ll realise that no-one ever died from one microwave meal a week!

How different does that look? – How empowering!

You can almost feel the uprush of “make sh!t happen” energy that comes on the tail of being her Queen.

So just how can we recognise empowerment?

An empowered individual is someone who can access their internal resources to empower themselves.

They are resilient and can easily switch into problem-solving mode when faced with a challenge.

They are able to seek out or build a supportive network to help them to achieve goals and overcome setbacks.

Have you ever been “disempowered” in relationship to a challenge you’ve had, and then shifted your thinking to come up with creative solutions? Share in the comments. Let’s all inspire one another with stories of our own empowerment.

Who knows – your share here could change someone’s life!

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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How to Juggle Competing Priorities.

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

Are you caught up in festive “busy-ness”? – Giving your all to preparations AND juggling everyday priorities?

This time of year, women all over the world are multi-tasking their way to the “big day” feeling increasingly overwhelmed- festive to do lists, diaries and schedules crammed with a ton of extra “must do’s!”

So often seasonal tasks compete with all the other usual priorities and demands on your time, it can make the countdown to Christmas feel like it’s filled with festive madness rather than festive cheer.

It’s not Christmas… it’s stress-mas!

Does that resonate with you?

Perhaps it’s not just Christmas but most of the year. We all know those work deadlines, engagements, family commitments and relationships that can all demand your time and attention. A daily juggling act of competing priorities that makes you want to reach for the wine and chocolate!

It’s exhausting isn’t it? But…

Just because it’s always been that way, doesn’t mean it has to stay that way.

Let me share with you how to find your way with ease and grace through those competing demands.

What to do when everything feels like a priority!

So many things to do and so little time to do it- sounds familiar hey?

But, hang on sister do you REALLY need to be doing all of it?

Keys to juggling priorities…

  • Knowing what’s a priority
  • Making decisions that are right for you
  • Recognising you have a choice
  • Using the right Powertype

At One of many, we know how precious time is, how important it is to get that balance just right so that you have more time to do the things you love.

So, here’s my solution…

Ways to Effectively Juggle Competing Priorities.

    1. What is important to you?

      When you’ve got 101 things demanding your attention it can be hard to distinguish exactly what your priorities are.

      Priorities are like voices in your mind and some shout louder than others! But it doesn’t necessarily mean these are the most important- What IS important is to take the time to identify YOUR priorities.

      My tip is to write a list of all of your commitments.
      Ask this…
      Do I really need to do this?

      When you get really clear on what is truly important to you, when you see all the stuff that demands your attention, realisation dawns that you just don’t need some of it in your life!

      It’s not always easy to do but I’m sure you know what I’m talking about.

      Would the world REALLY stop turning if you stepped down from the school PTA?

    2. Set your boundaries.

      Generally speaking, as women we’re not always great at saying no!

      Let’s face it, we often…

      1. Do guilt
      2. Seek approval
      3. Think people won’t like us if don’t do something
      4. Exhaust ourselves multi-tasking to meet other’s needs

      Learning to say no is a wonderful gift; your self-worth increases, it frees up your time and you feel great energetically- What are you waiting for?

      I get it, saying no isn’t always easy. It may feel a little icky at first but believe me the more you do it, the more liberated you’ll feel!

      Saying no to others is saying YES to yourself.

      Wouldn’t it be nice to say “YES!” to that coffee with a friend? Instead of “I’m sorry, I’m too busy”.

      Next time someone asks you to do something you haven’t got the time, energy or space for- Try this “I’m not able to do that right now but this might help” or “Thanks for asking but I can’t make that day.”

    3. Other people demands.

      You’re never going to get away from the demands of others- we all have valid commitments to family, to work, to relationships, but, what we can do, is manage those demands effectively so that you feel in control instead of overwhelmed.

      If there’s one person in particular, say your boss, that’s responsible for competing priorities- try meeting their demands with this gem of a response.

      “I’m happy to prioritise this task for you right now but it will mean that I will have to place the other projects you have given me on the back burner. Is that what you would like me to do?”

      By taking action in this way you are pushing the decision back to them, this will help both of you to prioritise and leave you feeling a lot less overwhelmed.

    4. Give yourself permission not to.

      How often do you feel obliged to do something?

      This is something I’m familiar with too. A few years back I put together a package, clients had signed up and I felt obliged to deliver. The trouble was it was harder than I thought! Much too expensive and taking up way too much time.

      The solution?

      To give myself permission NOT to do it. It wasn’t working for me so it wasn’t going to work for my clients.

      Simply putting it out there energetically by saying to myself ‘You know what? I don’t have to do this’ enabled me to…

      • Find the space to come up with a more creative solution
      • Deliver an alternative programme without the stress
      • Free up my energy for other tasks

      This really great tip was first given to me by Wendy Harrington, one of our lovely team members here at One of many – Thank you, Wendy, you saved my life!

      Try it yourself, next time you feel obliged to do something. Maybe visiting relatives this Christmas. Give it a go! – give yourself full permission NOT to and just notice how energetically, that can open up new ways of dealing with it.

      Watch that stress melt away!

    5. Accessing the right PowerType.

      When juggling competing priorities, The Queen is perfect for the role. She is one of the 5 Women’s PowerTypes we work with at One of many. Although The Mother PowerType is great at multitasking, she’s a little too self-sacrificing for this task – What we need here, is The Queen, who…

      • Has a clear vision of her future
      • Knows what’s worth spending her time and energy on and what’s not!
      • Recognises her own values and priorities and can make decisions aligned with them

Now, although it’s true we may all have different personalities the great thing is that we all have the ability to access to the PowerTypes, to call upon them at certain times for certain tasks- it’s simply a question of choosing the right PowerType for the right time.

Want to learn more about how to say no? Do check out our free Soft PowerCast (podcast) on How to Say No Gracefully. You’ll find it our BeOne members area via the link below.

I know this time of year is super busy! So, tell me how do you juggle your competing priorities?

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.
We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many women creating strong, meaningful connections in our community.