BURNOUT: How to set boundaries & avoid taking on too much

Chrissy opens today’s episode with a meditation on rest and worthiness, then shares the definition of the word burnout, and invites us to consider the question: how can you learn to set boundaries to avoid taking on too much and contributing to burnout?

Stress and resiliency expert Anastasia Galka also joins the conversation to share her favorite definition of burnout, its early signs, and common root causes. Together, Anastasia and Chrissy discuss why burnout isn’t a mindset, how to find true fulfillment, and why we all need a little more support day-to-day.

Then Chrissy shares this week’s book recommendation, Burnout: The Secret to Unlocking the Stress Cycle by Amelia Nagowski & Emily Nagowski.

And in the end, Chrissy encourages you to ask yourself:

• How can you learn to set boundaries to avoid taking on too much and contributing to burnout?
• What is one thing you can do to prioritize your self-care this week?
• How do you determine and define success and fulfillment in your life? And how do you achieve that in a healthy and sustainable way?

☀️ My memoir, Finding Sunlight, is here! Learn more & order your copy today

Transcript

[0:00] Music.

[0:10] Hi, welcome to Stirred by Words, a podcast that uses the power of words to unlock your writing and wellness practices. I'm your host, Chrissy Holm, writer, editor, and wellness advocate.
This show is about my love for words, writing, and wellness, and I'm passionate about learning from others. Grateful to have you join us.
Today's meditation is inspired by this week's word, burnout.
Find a quiet place to sit or lie down.
Take some deep breaths, inhaling through your nose.

[0:51] Music.

[1:36] Repeat the following affirmation either in your head or softly out loud.

[1:44] Music.

[2:12] Feel free to repeat those words.
Finally, imagine yourself feeling refreshed and energized, ready to take on any challenges.

[2:25] Music.

[2:39] Take a few more deep breaths, and when you're ready, slowly open your eyes.
Now it's time for today's word, burnout. Merriam-Webster has a few definitions for the noun and verb burnout.
For noun, it's spelled burnout with no space, and it'll be the first three definitions.
And for verb, it's spelled burnout with a space, and it's the last two definitions.
The definitions are the ending of operation of a jet or rocket engine as a result of using up or shutting off fuel.
The point in a flight which burnout occurs. Exhaustion of one's bodily or mental strength.
To drive out or destroy the property of by fire. To cause to wear out or become exhausted.
Here are a few fun facts about the word burnout. Burnout, meaning the ending of an operation of a jet or rocket engine of fuel, was first used in 1940, but to drive out or destroy the property of by fire was used in 1710.
Burnout can affect anyone regardless of their job or lifestyle, and it's not just feeling tired or stressed. It's a state of emotional, physical, and mental exhaustion that can result from prolonged stress. Taking breaks, practicing self-care, and seeking support are important ways to prevent and recover from burnout.

[4:05] Other synonyms for the word burnout include collapse, exhaustion, fatigue, break, bust, and weariness.
Today's question is, how can you learn to set boundaries to avoid taking on too much and contributing to burnout?
I laugh at this question because if anyone knows anything about me, I take on way too much and this is truly the crux of my existence.
But there are moments I feel like I have a good flow, and there are two things that contribute to this.
Number one, delegating tasks when possible, and number two, taking breaks.
So with delegating tasks when possible, I know I can't do it all on my own.

[4:51] So, for example, this podcast, I haven't been doing it on my own in Season 2.
Shoutout to Amelia Hruby, founder of Softer Sounds, a feminist podcast studio for entrepreneurs and creatives.
They help women and non-binary business owners create podcasts that grow their businesses with ease and intention. Season 2, which is coming to an end, wouldn't have been possible if it weren't for Amelia and her team.
In addition to that, it would be very remiss of me not to acknowledge and shoutout my author assistant Emily Rose. If it weren't for her support, strategy, and guidance, I would not have been able to pump out social media posts or accomplish my goals to getting one step closer to publishing my memoir. And number two, taking breaks. I take on way too much, as I mentioned, and I always set myself up with high expectations. But taking breaks and making time for self-care activities in between all those tasks helped me to prioritize my personal needs. For example, sometimes it's as simple as a walk or even closing my eyes for two minutes because I've stared at a screen for three hours. Tuning into my body really helps.
Delegating tasks and taking breaks are two things that I do to set boundaries, and take care of my mental health to help prevent burnout. While it's extremely challenging and I'm far from perfect, it's really just important for me to help with my own mental and emotional health, as well as limiting burnout.

[6:15] Music.

[6:25] Today's guest is Anastasia Galka. Anastasia Galka is a Twin Cities-based stress and resiliency expert that guides women leaders to live and lead their best lives without burnout.
She uses her 10 plus years of research and experience to create a quick and simple evidence-based tools that fit into your already crazy busy life.
At FierceJoyCo, their mission is to help powerful women to live and lead with fierce joy, resilience, and shredding the chronic stress.
How does this happen? Through evidence-based one-on-one coaching, keynote talks, and resiliency academies.
I'm happy to have her join me today.
Welcome, Anastasia.
Hello, Anastasia. Welcome to the show. Hi, thank you so much for having me.
Absolutely. We're super excited to have you here. And by we, I mean I and the listeners.
There's someone else here with us. Right. I know. Surprise! Just kidding. But I'm excited to have you here and talk about burnout.
I love when people intro burnout and stress with like, I'm excited because I get really excited about it. So yay.
Yay! Cool. So let's just dive right in and we'll talk about a lot of different things. So.

[7:40] You're a keynote speaker on stress, resiliency, and burnout, and you offer executive coaching resiliency academies based on more than 10 years of research and evidence. And since, of course, our word of this episode is burnout, let's start simple. How would you define burnout and what is What is the first sign of it happening?
Yeah, so I'm going to use someone else's definition because there's lots of people doing great work out there.
So the Nagoski sisters define burnout as the emotional exhaustion, the fatigue that comes from carrying too much for too long, the depersonalization or the depletion of empathy, caring, and compassion, and a decreased sense of accomplishment.
So in an unconquerable sense of futility or feeling that nothing you do makes any difference.
So the thing I see the most in really these bold and ambitious women who are living full lives is it's almost like they're a zombie just going through the motions in their own life.
So it doesn't matter how much they do, they just always feel behind in this numbness and like they're just flailing about and it just can't, I just can't care anymore and I'm exhausted.

[8:53] Yeah, kind of like you said, almost like a numbness, like you just going through the motions.
Going through the motions and just keep working harder and getting up earlier, staying up later and not sleeping well and, you know, just adding to this to-do list and this feeling bad, but you don't quite know what it is. And there's all these gentle, sort of, physical symptoms probably that we're completely missing and not paying attention to because we just can't stop. Yeah, that makes sense. What would you say is kind of one of those physical symptoms that someone might recognize or not recognize.
Yeah. So I would say women are just, I mean, we, this applies to everyone, but women especially are taught not to listen to their bodies, not to trust their bodies. You're probably confused about your own body. And so there's lots of signs that show up. So.

[9:39] One of them can be your poop. You could have diarrhea or you can be constipated.
You could be super hungry and emotionally eating or not eating at all. You could be be so exhausted all the time.
But when you go to bed, you're wired and you can't fall asleep or you smack or wide awake at 3.30 in the morning with your brain just buzzing.
And sometimes these super sneaky things happen, like you'll go to the dentist and you'll have inflammation in your gums or your joints will start hurting or you'll have this brain fog.
Yeah, wow. I mean, there's a lot of different things that we can recognize in our bodies that we may not even be aware of.
What would you say kind of are some of the common root causes and coping mechanisms for burnout and stress.
And you kind of started alluding to those, but tell us a little more.

[10:25] Well, I would say the root cause of burnout is different for everyone, right?
I think that my burnout story was a death by a thousand cuts.
And I would say for most of the leaders and people that I coach and work with and what I see, it's not like it's one thing.
It's not just the pandemic. It's not just being paid less than a man since the minute you started working.
It's not just being these microaggressions as a woman or with black skin or brown skin or all these things that happen.
It's all of these things that add up and there's this mythical tipping point where all of a sudden we just can't carry 500 million bajillion things any longer.
And so many humans are so strong, we often go way off a cliff before we realized it's too much.
I am very familiar with that feeling. Oh, that's so funny, but let's let's hear a little bit more about your journey towards helping people with stress, resiliency and burnout.
Like what has been the most challenging and rewarding parts of this journey for you?

[11:27] Well, I would say the most challenging part is I'm human. So I laugh when I say I'm quote unquote the expert because I'm an expert who's bloody living it.
And sometimes I just have to say, you know, life, I don't need any more opportunities to practice. Like, got a kid with anxiety, I've got a parent with mental illness, we've got grandparents there that are aging, my husband's job doesn't have flexibility, and And then all of a sudden, like it just is.
The car died last week. The internet went out!
And so I just have to chuckle a little bit about like, oh, my gosh, I have so many opportunities.
But the most rewarding part in my personal life is I get to be present regardless of the chaos.
Like for the most part, I can jump right back in and appreciate my kids and my partner and my job, and I don't have guilt. I don't have shame. I don't feel bad when I fall down. I'm just refining.
And with my clients, it just blows my mind, and I get so excited because they do these wild and crazy things when they become experts on themselves.
Like they'll do an entire book of business that they did last year in their first quarter.

[12:27] Because now they're effective, efficient, productive.
They can survive cancer diagnoses with a loved one and blending families or divorce or all of these things that are really hard and have their shoulders back and be like, I've got this and I've got my community.
And then they go into their businesses and change that culture.
So instead of have back-to-back meetings and we're all so busy and we're all so stressed, they're like, actually we take walking meetings.
Actually, we have no meeting days. Actually, they integrate all these things in their own unique way into their businesses, and then they perpetuate a different conversation.

[13:03] I wonder just hearing you say that, does it kind of start with like mindset type things? I'm sure there's a lot more than to sum it up and just it's the mindset thing, but what would you say is like the start of making that shift? I would say the mindset thing is probably the biggest myth that I.

[13:20] Run into because if we if just thinking about it or like change your mindset, have a better attitude, like try harder, like do those things. Well, then we'd women and all humans would be succeeding. Well, 43% of female leaders are burnout and 30% of male leaders are burnout.
Like we're not thriving as humans here. And so I think that it actually starts with often, if you're truly burned out or on the verge of burning out, it often is getting a guide or support on board. You can't do it alone. Otherwise we'd all be doing it. And it's different for everyone. Sometimes it's a coach. Sometimes it's a therapist. Sometimes it's you and your partner really diving in. And then it's actually more about actions and leaning into things. You can't talk about rest. You have to actually rest. You can't talk about stress. You have to get really, really good at stress and moving your body. You know, you can't think your way through these things we need to act our way in teeny tiny consistent ways. Not perfectly. Not like you're.

[14:27] Just like deciding and then you do it from now until the end of time. But thinking about it does not create change. Action creates that change. Correct. And not just like busy, chaotic, stressful, reactive action. Very purposeful, very intelligent, with science inspect information, right? A lot of this stuff won't surprise you, but it's so impactful.

[14:52] And science is actually a thing. The human body is unique, but also not that unique.

[14:56] So there's great information out there once you know.
Absolutely. I'm imagining, I mean, even from hearing you talk, some of it is like physical, some of it's emotional or mental. What support systems do you recommend to kind of help others work through burnout or stress?
Really depends on where someone's at, right? Because sometimes and what I find.

[15:23] In people is you have to meet them where they're at, right? So they might not be willing to address certain, they might not be ready for the therapy, but they're ready for more of the lifestyle practices.
And so often I find at our age and level, an executive coach or a coach that aligns with this way to integrate all the aspects of your life.
Because most of us don't need one thing, we need it all.
Like we need to do the leadership skills, we need to figure out how to integrate our home life, we also want to take care of ourselves, I also need to work out and lift weights and be a good parent.
And so we need a specialist on how to get all of it into a 24 hour period.
And it's personalized to you.
On top of that, there are other things that need to happen around.
You might need to go to a functional medicine doctor.
There might be some trauma therapy that needs to happen. There might be some play therapy for your kids or relationship therapy. So it's similar things, but the application looks a little different for everyone.
Yeah, you're coming in with different needs. So you have to have different things addressed.

[16:27] Well, and I think we get it wrong. Like we go on Instagram and you're like, oh, I should be climbing mountains and be blonde and have a six pack and have, you know, this life that looks a certain way.
And you might love to craft and color. And for you, that's rejuvenating and inspiring.
And you do it with your friends and you create and you give it to this great nonprofit.
And that for me is a nightmare.
I hate crafting. And so I like want to lift big, heavy things and be on a hike and, you know, we each have our things that make us feel good.
And so part of that too is exploring and getting our toolbox lined up that works for us and stop comparing ourselves to everyone else and what we quote unquote should be doing or what it quote unquote should look like and what we see all around us.
Yeah, that definitely makes sense. It's kind of, you have to go internal to really understand what you need and want.

[17:23] Out of life, which makes me think, so how does someone determine what fulfillment is in their lives? Do you know what it is in your life? Oh, she's turning it on me. Oh no, not on the spot.
Her look was confident, not deer in the headlights at all. No, not at all. What a hilariously big question to ask in a 30 minute interview. I think your life's purpose is to find your life's purpose and what that means in every minute, in every hour, in every day, and in a lifetime, right? And only you can know what fulfillment means for you. And I think what is so fucking fantastic about women, right, when they get to this 40 and 50 stage is that's what it becomes about. You're no longer trying to fix yourself. You're trying to become more you. And most women have this like sneaky feeling right under the skin. They're like, I'm here to do more.

[18:23] I think I'm here to change the world. I think I'm supposed to start a podcast or write a book or tell my trauma story or save children or gunfight. Like, that is for us to find that heat and energy.
But if we're burnt out, we can't be talking about fulfillment.
Because burnt out means you're drowning as a human.
Fulfillment is on the side of resiliency. That's like coming back into your purpose and your humanity.
So fulfillment and burnout can't exist at the same time in a human. Yeah, wow.
Goosebumps, that's powerful. And I'm sure we could even dive so much deeper in that.
But kind of thinking like as a culture in the U.S., specifically, and I'm sure in other countries too, how do we create a culture that values rest and relaxation just as much as that productivity and achievement?
Well, I don't know that I'll be able to do that today. I think even more powerful than, you know, talking about systemic change, and I guess maybe that's because that's not my specialty, right?
Like, there are amazing humans, like Mary Kay Zinowitz, or Zenowitz, is doing great stuff with Bus Stop Mamas and doing legislative work that is so important.
I'm about what can you do within yourself, your friendships, your work environment, very inside out, like that personal action responsibility. So when I think of that, I think of...

[19:47] Stop perpetuating the bullshit. Stop bragging about your busyness or how burnt out you are, how exhausted you are.
And I'm a parent and not everyone has three kids. But we like we brag about how busy, exhausted and how we don't take time for ourselves and how we're drowning and how we're doing it alone.
And so like I hate the phrase. I'm a hot mess.
I hate the phrase humble break. I also hate the phrase ballsy.
I'm like trying to come up with an appropriate, you know, It's good. It's good.
But I just, there are all these subtle ways that we put ourselves down and perpetuate that.
Like with my kids, I catch it. Like we're running out of time.
Hurry, there's not enough time. And it's like, well, what if there is enough time?
And so I think we have to catch ourselves. And once you know the science of rest and recovery, I mean, now there's literally EEG brain scans of what is going on.
And when you tune in and can feel it, We all know we have this big impossible problem before bed.
It's impossible. We can't do anything about it. And we get a good night's sleep and we wake up and you're like, oh my gosh, I have five solutions to my problem.
Yeah. Yeah. So the more you feel it and live into it, the more you live it.
And one thing people say about me all the time is like, oh my gosh, you have such great energy.
And you're like, yeah, because I take care of myself because I rest because I design my work day. Sometimes I thrive. Sometimes I fail, but I try again and get better every day.
Mm hmm. I add that one percent better every day. Yeah. Yeah.

[21:15] You talked a little bit of like taking care of yourself. What would you say is a number one tip for how individuals can kind of prioritize that and prevent burnout?
I mean, to some extent, right, because I feel like burnout will happen.
I mean, I think each person has to find their buy in for where they're at.
So for a lot of women, the underbelly is they don't matter.
You're not important because if your child's struggling, what do you do?
You get a team on board, you invest, you ask for help, you do all of the things and you don't take it personally.
You're just like, we're going to find something that works.
And so I think for a lot of women, I think it's about finding that hook that for now you can buy into until you actually believe it.
Like, well, if I'm going to be the foundation everyone stands on, it better be a frigging strong foundation. So how do I do that? Okay, I need to rest, move, design my day and life in a way that works for me. If it's just literally, I feel like shit, I don't want to feel like shit anymore. So I'm just going to believe that this person, Anastasia, that I haven't really even met before might know something and I'm just going to live it for a few days. And then you go for for a five-minute walk and you're like, oh my gosh, I have so much energy.
I feel so much, did you know there's birds outside? Oh my gosh.

[22:33] Part of it is your burnout brain and your stress brain. It's lying to you.
It's your ancient, most basic primal survival.
It can't get out of that. And so some of this, you just have to find that buy-in to just step and take a start.
Yeah.

[22:51] I laugh because this would have been Such a lovely conversation yesterday when I had seven meetings back to back to back to back.
So. And that's such a, you know, that is a great, that is a great point.
So how many people here have back-to-back meetings? Raise your hand.
Well, that was everyone, right?
Yep. It is so stupid.
They're, the brain scans are literally there about, my meetings all have 15 minutes, if they're 30 minutes, right? They have 10 minutes in between or 15 minutes.
I know exactly how many meetings I can do in a row before my brain is done.
So except for an extreme reason, I'm not breaking that rule.
Because when I take a five minute break to be human, pee, hydrate, move, quick reset, refocus on what I'm into, maybe scan my notes, I show up and I'm productive, effective, creative, and I can do it in 50% the amount of time.
So most of us are wasting a huge amount of time being busy instead of actually having full capacity of our brains.
And it is a shift.
But tough, right? Like I, I set it up that way. And if people like, I need a 60 minute meeting, I'm like, I don't do 60 minute meetings. Sorry. I don't got to set that boundary.
And nobody cares. Just shut up. Just say, I don't do that. And people like, okay.
They're like, oh, okay. Yeah. But you feel better. You have more energy. You can get through a meeting and actually have it be productive.

[24:14] Right. And then you're done and you move on. Or just like, here's a super simple thing. Stand during your meetings. If you're in a body that is able to stand, not everybody is, not, you know, people have chronic pain and things, but if you are in a body that's able to stand, stand and it reduces your meeting time by like 20% or something because you're like, oh, I'm kind of tired. I want to sit down. I gotta go. Yeah, I'll talk to you later. Kind of one more question before we wrap up and get to the reading pieces. Where do you find the most burnout? Like, is it the workplace? Is it, I mean, I know you work with like executive level, like what, where are you noticing the burnout parts of their lives?
Or is it just kind of like, in general, like, I'm just burnt out.
I would say whether a human being identifies with male or female gender, I just feel like if you're a human in this world who has chosen to have anything else besides basic needs met so you have a career you care about, you're passionate about something, you have children, partnered, you have pet babies, you're caring for a parent. I would say everyone I have talked to.

[25:22] Is tired and burnt out and they look like they're here's the thing everyone looks like they're killing it and within minutes they're just like oh I am it's not tired it's I am exhausted to my core and I'm just not sure how I'm going to keep going. So it is through and through prevalent in stay-at-home moms, in working dads and working moms, in people, you know, in these later stages of their life, especially women going through these perimenopause things that we're just not talking about and they're in the leadership position. So it's not working. It's just not working. Yeah. And it starts with that individual. Like, obviously there's a ton of people working at like the societal level, but to make change in society, at least I believe you have to start with the individual, then it's kind of that ripple effect outward. Well, and to create long-term sustainable change and to fight for these things because people don't like change. People in government don't like change. People in leadership don't like change, and they're also burnt out, so it's too exhausting to imagine change. So we have to have the energy to show up again and again and again and hear no again and again and again, and to have that, well, you have to start with you.

[26:36] And you have to be charged up. Your brain, your body, to be productive and efficient, not just busy and exhausted.
Fully agree.
All right, wow, this has been super incredible. And I could keep talking about burnout, but I want to part two.
Yeah, exactly. You could do a whole podcast on this. But as we wrap up our conversation, this is the part of the episode where I asked each of my guests to share a unique piece or reflection related to a word, whether it's fiction, nonfiction, poem, or personal experience.
Anastasia wrote this in advance for the listeners. And I'm really excited to hear what your pieces are on burnout.
So Anastasia, over to you. Let us know what you're sharing and feel free to read it out loud.
Yes, thank you. And I just wanna be clear with my audience. I wrote half on my phone while waiting for a child to finish circus, half on a piece of my Mother's Day card, and then a half, which doesn't add up at all on this like random piece of paper and bill.
So I am, you know, it's just like great how these things come together.
So it was such a fun exercise. So thank you for having me do it. Absolutely.
Okay, so this is the burnout story and a resiliency story.

[27:46] A burnout story. I am so tired. Is this tired?
What is beyond tired and exhausted? Just keep going, don't stop.
Oh, kids are up. Breakfast out the door. Go, go, go. We're late again.
Did I eat? I can't remember. Coffee, donut, more coffee. Just keep going.
Maybe if I keep pushing, I will finally hit the end of my Herculean to-do list.
How does it just keep growing no matter how much I do? There isn't enough time.
Mom, the kids, the partners, the parents, educate myself.
Climate change, gun violence, PTA.
Who has time to make homemade snacks? So tired, can't sleep.
Ugh, why am I wide awake?
I'm failing at everything. Life, motherhood, my career, myself.
Is this all there is? Is this it?
I should be better. I should be able to do better, to do more.
How many smoothies, self-help books, Pinterest boards, yoga classes, or probiotics from 20-year-old Instagram influencers do I need to take until I feel better?
Failing, flailing, is this just me? Why does everyone else seem to have their shit together?
She's so selfless, she gives so much, you show up for everyone and everything.
What if I don't want to?
What if I'm done? There has to be something else, right?

[28:59] A resiliency story. The sun peeks in the window. A soft smile grows before I even open my eyes, and I wake feeling well-rested. I welcome the calm before the hustle of the day. I start with me.
I move. I breathe. I connect. I pre-prepare, pre-prepare, for the day ahead in the quiet early hours. I embrace the fullness of the morning, the emotions, the stories, the laughter, dropping into a moment here and there. In between the lunches to be made and tripping over shoes, the impromptu dance party which I'm not too busy to partake in, the snuggles, and the bye mom love you. The day is full and I eventually lose myself in the stress and the busyness we all brag about, but then I come back to me. The version of me who has it all. My version of it all because I decided what's important for me for now. I might change my mind tomorrow. I've got this even when when I lose it.
I'm not perfect. I don't expect myself to be. I will always be becoming and refining.
I have stopped waiting to lose the weight or get younger, to live in the fullness of my life.
And I am rooted in the knowing that I am a resilient person, not because I quietly suffer or do it alone, but because I take up space.
I start and invest in the foundation, me.

[30:15] I say no as a full sentence. I hire help.
I have guides. I have a community, friends, and a partner, and we partner.
I feel strong and fierce in this body and in my life, even with the stretch marks and the cellulite and that one, two, okay, three chin hairs.
I fall down, I stand up.
I fall down again, I stand up again. I have chosen this big, full life.
I have important work to do here.
We have important work to do here. Watch out, world. Ready or not, here we come.

[30:48] Wow, all the emotions I'm feeling right now, that is incredible. Thank you.
I mean, how many of us can say that we've been through that rollercoaster almost of like, I can't do this.
I mean, just everything that you had in there, I felt it.
We all do, right? We all have these pieces of ourselves and we all, I think the biggest thing is you're not in this alone.
You do not need to be perfect. You do not need to do it alone and you're not alone.
We're all sort of feeling this and we'll fall down and then you stand back up. That's it.
That's the life worth living for.
Well, thank you so, so much for your time and your energy today, Anastasia.
It's been a pleasure to talk about burnout, resiliency and everything in between.
Thank you for having me.

[31:35] Music.

[31:44] Today's book recommendation is Burnout, the Secret to Unlocking the Stress Cycle by Amelia and Emily Nagoski.
Sisters Emily Nagoski, Ph.D., and Amelia Nagoski, DMA, are here to help end the cycle of feeling overwhelmed and exhausted.
Instead of asking us to ignore the very real obstacles and societal pressures that stand between women and well-being, they explain with compassion and optimism what we're up against and show us how to fight back.
With the help of eye-opening science, prescriptive advice, and helpful worksheets and exercises, all women will find something transformative in these pages and will be empowered to create positive change.
Emily and Amelia aren't here to preach the broad platitudes of expensive self-care or insist that we strive for the impossible goal of having it all.
Instead, they tell us that we are enough, just as we are, and that wellness, true wellness, is within our reach.
Before we wrap up the episode, I encourage you to grab a piece of paper and pen, notebook, or your phone to write down the answers to these questions.
How can you learn to set boundaries to avoid taking on too much and contributing to burnout?
What is one thing you can do to prioritize your self-care this week?

[32:58] And how do you determine and define success and fulfillment in your life?
How do you achieve that in a healthy and sustainable way?
Feel free to pause the episode and come back to these questions later.
If you have any thoughts on this episode, suggestions for a future episode, or if you, or someone you know wants to be a guest on the show, contact me via my website at www.chrissyholm.com.
That's C-H-R-I-S-S-Y-H-O-L-M.
Thanks for listening to another episode of Stirred by Words, Meditations and Conversations about Writing and Wellness.
This has been your host, Chrissy Holm.
Tune in to future podcast episodes, And until next time, keep learning more.

[33:46] Music.