Your Burnout Is Trying to Tell You Something: A Psychiatrist Gets Real About Stress & Survival Mode

Burnout can look like a 2 pm crash, a shorter fuse with people you love, and a slow loss of passion that you can’t quite explain. Our guest, Dr. Rozina—psychiatrist and integrative medicine clinician—opens up about the car accident that exposed her own limits and the gratitude practice that helped her rebuild from the inside out. We trace her path from early academic setbacks to a career at the crossroads of psychiatry, functional medicine, and prevention, and we get real about why our insurance-first system still treats illness faster than it funds wellness.

Together we unpack the hidden drivers of stress for Gen Z and young professionals: an evolutionary bias toward threat, fear-saturated media, and social comparison that keeps the nervous system on high alert. Instead of pathologizing normal feelings, we talk emotional literacy—naming emotions, normalizing them, and responding with skill. You’ll hear three simple signals of burnout to watch for (energy, irritability, passion), a traffic light model for knowing when to push or pause, and a practical Mind CPR method: Calm your body, Process what you can control, Respond with one wise action you can repeat.

We also spotlight precision care that meets real life. Sometimes a “normal” panel misses the root cause—like low ferritin hiding behind fatigue—or standard advice ignores adrenal stress. Dr. Rozina explains how targeted testing and lifestyle tweaks can restore momentum without overwhelm. If you’ve felt the system is too rushed to hear your full story, this conversation offers tools you can use today and language to advocate for the care you deserve.

If this resonated, follow the show, share it with a friend who’s running on empty, and leave a review to help others find it. Your small step today might be the spark someone else needs tomorrow.

Chapters

• 0:00 Season Intro And Mission
• 0:58 Who Is Dr. Rosina
• 2:19 Gratitude Journaling After Burnout
• 5:08 Healing, Identity, And Resilience
• 7:47 From Failure To Psychiatry
• 12:05 Discovering Functional Medicine
• 14:51 Insurance And Prevention Gap
• 19:40 Gen Z Stress And Root Causes
• 24:13 Emotions Literacy And Confidence
• 28:18 Prevention Trends And Access
• 32:31 Spotting Burnout: Energy, Irritability, Passion
• 34:00 Traffic Light Model For Stress
• 35:46 Mind CPR: Calm, Process, Respond
• 39:30 Small Steps, Real Change And Closing

Transcript

SPEAKER_01: 0:00

You're listening to the Fortify Wellness Podcast. I'm Bettina Mahoney, founder of Fortify Wellness, and someone who had to rebuild her life from the inside out. This is season 10. After going through trauma, burnout, and a lot of uncomfortable feeling, I realized wellness isn't about quick fixes. It's about mind, body, and soul actually working together. This podcast is where we talk about that. Real conversations, real tools, no fake positivity. Fortify started as my own survival toolkit and turned into a space for anyone who wants to heal in a way that actually fits real life. If that's you, you're in the right place. Season 10 starts now. Just a quick note this podcast isn't medical advice, but it is a space for honest conversation and support. Hi, Dr. Rosina. How are you?

SPEAKER_02: 0:54

I am happy and grateful. I love that. So when you take away all your titles, your home in your bedroom, you have maybe like a robe on, all your makeup's off, your hair is undone. Who are you at your core when you take away all those titles?

SPEAKER_00: 1:12

Um I am um I'm a mother, um a person who is uh passionate, and um my biggest uh my mission one time I wrote my mission was to have the spark in my eyes and smile on my face and leave the better place than what I got, and so my whole focus is um making an impact. I enjoy nature, I enjoy all the blessings of uh nature. I enjoy walking, I like uh reading um um and writing. Um and uh I enjoy uh talking to people, connecting with people.

SPEAKER_02: 2:04

So, of course, you help other people live better lives. What's your wellness ritual so that you stay on top of your needs and what self-care means to you?

SPEAKER_00: 2:19

So, my biggest grounding tool that I start my day with is my journaling. Um and so I um uh I was always a spiritual person, and I was, you know, I had attitude of gratitude, and but you know, with the busy life, it is so hard to you know have certain um uh time for journaling. So um I used to journal as a child growing up, and then you know, you become professional and busy with the work and home and everything, and and so that kind of was lost for me for some time. And then um I had a big life-changing experience, um, I think around age 35-ish, um, when I got into a big car accident. And we can kind of go into detail later if you want, but um the long story short, um, the burnout led me to zone out while driving, ending up in a car accident and my broken hand. And so um when I broke my um, you know, small bone in my right hand, um, it the life got very different. Um, the stressors were like 10 times uh up. And my friend had given me a diarrhea journal um uh as a birthday gift, and that was sitting on um my bedside uh table. And so a few weeks into uh after my injury and realization, um and you know, knowing the tools, I knew the tools, I just did not apply them. And so that was the first time when I pulled that journal with my left hand and I started writing my gratitude journal. And it has more than 20 years now. My day doesn't start without a gratitude journal. And um I'm grateful that after some time my right hand also started working and I was able to start writing back in my right hand with my right hand. But that has such a grounding impact on my life that you know gratitude is something that it's it comes easier when things are going well. So, you know, you're you know, uh happy that this happened and that happened. It's very hard to come when things are not going well. And all these ups and downs in my life, that practice has pulled me out, allowed me to ground, focus on things that are still working, and give me this courage to work on the things that are not working.

SPEAKER_02: 5:08

So that adversity of getting into the accident and leaning back into journaling, what was that healing process like for you? And what was it kind of like to be on the other side of the table, being the patient, and in a way, having to get to know yourself in a different light?

SPEAKER_00: 5:23

Yeah, it it it was it was almost uh um I'm discovering a new person. So, you know, your hidden desires come out, your um and actually pain actually regresses you. So many times when you are not feeling well, um, your mind is also not working the best. Emotionally, also you're kind of down, so you kind of regress to um to um your your deeper pains come out, you know, and and feeling down or feeling depressed is like wearing the dark glasses, so everything looks darker. Um and I think um having having this grounding practice, having um friends that you can connect to, um, and having um uh a belief system that allows you to keep that hope that things are going to get better. And I think it took me like a few years, like I remember like about three, four years, um, that I felt to the point where, oh my God, this journey has been incredible, and I need to help people like me. So that's when my first inkling came that I want to bring the tools from inside the office to outside the office so people like me don't have to suffer unnecessarily. See, I knew these techniques, I was teaching them in the office. So I was really um, you know, it was really helpful for me to know these techniques so I could apply it when I went through these difficult times. Now I every day I try to bring those tools to people who are not, you know, are not in that state at this time. So we can build this resilience toolbox, we can build the ability so when and if problems like that happen, people are able to handle and bounce back easier.

SPEAKER_02: 7:24

I love that. And I think we'll definitely get into that conversation. I had a similar trauma, a different trauma in my life, but that but that pivoted me into looking at wellness from a holistic perspective in terms of functional medicine and and you know, access accessibility to that. Was it challenging for you to admit that you needed help?

SPEAKER_00: 7:47

Oh yes, you know, I'm a doctor, right? So being being in that state where you are always helping, just accepting that you need help was very humbling. Made me realize I'm a human being too. Yes, yes.

SPEAKER_02: 8:08

I mean, we're all we're all human and we all go through adversity and have to work through it. So, what is what was your transition into psychiatry and functional medicine? How did that path kind of unfold? And tell me a little bit about your journey there.

SPEAKER_00: 8:30

Well, from the childhood, I wanted to be a doctor. So that that was something that I um kept on working towards. In fact, you know, the first time I applied to the medical school, I did not get in my ideal medical school. Um, I got in the in the secondary medical school, but I really wanted to go to this um uh Arkhan University, which is uh one of the best universities in Asia. And I really, really wanted to go, and that was the first time I had faced failure.

unknown: 9:04

Okay.

SPEAKER_00: 9:04

So I was a I was a top student all throughout my schooling, my college, and people used to say if Rosina can't get in, who can get in? And Rosina doesn't get in. Oh my God. So that failure now I, as I reflect back, was the biggest year of growth for me. Because sometimes you don't realize your potential until you reflect and you um and you face certain kinds of obstacles in life. And so I um I focused a lot on like what were the reasons? What are the areas that are my strength, what are my weaknesses, and that allowed me to work towards um getting better to apply next year. So that journey taught me um the lesson that it's okay to have failure because that can be a stepping stone to success. It also, sorry, you wanted to say something?

SPEAKER_02: 10:06

No, it's just it's really interesting to me because obviously you don't wake up one day and you have all these tools to handle adversity. And yes, of course, you're a doctor, you go to medical school, but not it doesn't necessarily give you that edge of like this fortitude to overcome it. So who did you learn that from? Because obviously you didn't just come into this planet. I mean, sure, nurture versus nature, but where did you learn this fortitude from?

SPEAKER_00: 10:37

Um, um, your teaching starts from um from your family first. So my parents, you know, they went through their own adversities, um, especially my mom. And um, and so I learned perseverance, I think, from there, um, and then kind of uh aiming for um what is important in life, and so that kind of helped me get over these um this kind of uh the initial big failure in my life. And then um when I was um getting through um my residency, like your question was how I became a psychiatrist, it's like everything in life gets affected if your mind is working well or not well. And so the impact of your mental health is on all aspects of life, whether it is your um professional life or uh family life or personal life or health, everywhere your mental health effects or mental wellness uh impacts. So that kind of really uh attracted me towards psychiatry. And um the personalized medicine or precision medicine was the result of my feeling burnout. So um COVID started, you know, I started doing this podcast, I was going live every week, and you know, I wanted to teach uh people all these tools to get through those stressors of COVID. And I started feeling like, you know, I was at the edge of burnout and like my energy is draining. And so at that time, I interviewed a functional medicine doctor and and connected and became friends with her. And so she said, Rosina, maybe you need to check your stress level and your cortisol level. So I got my adrenal stress uh index checked through her, went through the treatment for my adrenal fatigue. And then I said, okay, this is great. I want to learn about it. And so then I went back to school and did my integrative psychiatry and personalized medicine courses. And that's how I ended up becoming um, you know, a psychiatrist who focuses on precision uh medicine to help people um get to their optimum mental well-being.

SPEAKER_02: 13:09

So why isn't so I go to a functional medicine doctor and it has significantly changed my life. I had really low energy at two and three o'clock in the afternoon. I'm like, I'm too young to have this low energy here. And it was my iron was low. And I went to so many doctors and I went to this functional medicine doctor that spent two hours on me, didn't was not covered by insurance, and it was my iron, as simple as that. So, why is it that we, you know, people have to go to a functional medicine doctor to get all of these preventative uh measures to manage their well-being? Why is this not taught in medical school for all doctors across the board? Because it seems to be a systematic issue.

SPEAKER_00: 13:50

Yeah, yeah, I I totally agree with you. And and the tide is changing. So it is it is kind of, but um what there are a few obstacles in this path. One of the biggest ones is our concept of healthcare. Um our indust our insurance industry dictating um what would be considered medically necessary. And so insurance companies only going to cover something that is medical necessity. We as doctors have to prove to insurance company to get um compensated for our services that whatever we did was medically necessary. If not, then we don't get paid. So a lot of it is just you know controlled by the insurance industry, which says, well, if somebody is really sick, they had a heart attack, we're going to admit them in the hospital, we're going to give them whatever surgery and stuff, get them out as fast as possible, and so our cost remains uh under control. What they're not realizing yet is that if the care is not given properly, that patient is going to come back again and again and again. And so focusing on preventive care is actually going to save money in the long run. And so because we are kind of stuck in this, like you know, uh uh years and years of you know, insurance company controlling the health care, that the focus is on just the illness care, not wellness care. And um, whenever somebody wants to kind of really focus on getting the best uh at their best health, they have to pay out of pocket. And so a lot of doctors, a lot of people in the healthcare started realizing it. That's why there's so much progress in the area of functional medicine, uh, personalized medicine, uh precision medicine, all these names are used for basically focusing on root cause. So, like in your case, you know, um you're having low energy. And um actually nowadays, most of the doctors would check your um CBC, like you know, uh comprehensive, like you know, comprehensive uh medical testing, but again, only the things that have been um proven and used for, like say 50 years. And now in the next 50 years, we have so much more data or information and tools that are available so you can go and actually specifically check your ferritin level or the iron storage level. But if you just check the CBC, which is checking the iron level in the blood cells, it takes a long time for that information to show in that test. And that's why the conventional medicine is not able to pick things fast enough to help people that functional medicine dogs are able to make sense, yeah.

SPEAKER_02: 17:13

And so it's an injustice to patients everywhere.

SPEAKER_00: 17:16

Yes, yes.

SPEAKER_02: 17:17

Because what you're essentially like, so your example with burnout is I got into a car accident. Yeah, you got hurt, someone else could have gotten hurt. So isn't that worth to check out, you know, and to ask. I I I I will never forget, I almost cried actually. I spent two hours. The first meeting was my I spent two hours every meeting with the functional medicine doctor. And it was the first time he asked me mind, body, and soul type questions with like the pursuit to really learn about me, because again, there's a full picture, right? It's not just the body versus the mind, then you miss half the story. And so when you go in, a lot of people experience this because most people can't afford a$500 session. They go into the hospital, it's like 20 minutes in and out, you know, and you're not getting the full picture. And so that's an injustice, and that's not really treating the patient because then there's like side effects down the line. And so for a long time, I was well, well, that's probably normal. You're just working a lot, you should sleep more. Just things like that. There was never any testing. And so for me, and for us, in order to change that, you're it sounds like you're saying there needs to be an incentive for the insurance companies from a financial perspective to want to cover types of functional medicine appointments, because to me, that should be the ultimate goal. And that's my goal at Fortify is to create sustainable lives. And so most of our, you know, most of our uh customer and community members are Gen Z and they're millennials. And, you know, I have interns that are in college and they're freaking out because it's December and it's final season, you know, and there's so much stress. And, you know, they don't have a ton of money because they're in college, so they're eating, you know, fruit roll-ups, they're eating pizza rolls and all these different things. And and everything that what we consume, what we watch, how we move our bodies, it all encompasses and takes part and feeds into the stress a little bit. So, you know, to kind of set the stage in terms of stress and in terms of this time period um in the season, there's so much pressure for Gen Z, digital pressure, pressure from the people around them, especially in terms of like what are you gonna do after college? There's all this, like, really like instead, like like everything you can get within seconds on their computer. Right. And so I'm kind of curious what is like an underrated factor that is like raising these like stress levels in this generation? And what is like the gap in terms of healthcare access that's like not meeting their needs because there's such this like intense gap and there's not enough information. It's all saturated everywhere. Of like, how do you create these tool sets within your own self to be able to manage the stress? Like, what's the worst case scenario with a test? Well, you could fail, right? Or you could do really well. And and then, you know, now we know, well, as you get older, you learn, well, I know how to manage it. I just have to study and I know what I need to do to learn to hit that. But when you're young, you think everything's end of the world, you don't know how to manage it. So, like, how what is a the the biggest stress level in this generation? Like, what's the silent underrated factor? And then number two, like, how can healthcare bridge that gap to actually help and build these tool sets and this accessibility within care um to help these the next generation of leaders live really sustainable lives?

SPEAKER_00: 21:16

So there are two major questions. What is the cost and what is the solution? And I think um, like you very well said, there is multifactorial cause. And um one of the one of the examples I used in my um my new book, um, ultimate toolkit to revire your anxious brain. Um, I kind of use the story, story-based way of teaching these tools. And um the main character is uh a college student who is going through all this um anxiety and uh panic. And so I um uh uh one of one of the one of the um understanding that we were reviewing was we uh we have evolved through the centuries, and um if you can imagine our ancestors when they were growing up, they had to be um protecting themselves from all these dangers of living in the wild and and and protecting themselves from you know uh the uh predators. And so imagine our ancestor number one, who was always cautious and um and trying to protect themselves and protect their family, versus ancestor number two, who was laid back and didn't actually take action and allowed the who was always cautious because then they survived and then we were kind of um we were born. And so some of that genetic um fear-based being alert on the go type of genetic uh uh inheritance we have had. So we uh genetically are a little more anxious people, okay, and um, and then on top of it, you put media that is all fear-based, so we are constantly bombarded by um news of what went wrong, what can go wrong, and so we are constantly feeling that everything has to be feared, and so that part of our brain that was already built up because of our genetics, now getting reinforced from our environment, constant alertness. Something can go wrong, and all the like media would not, like you know, if you're done on the TV, it would not show, like, you know, even 50-50, like 50 things went good and 50 things went bad. It would show 95 things that went bad and maybe five things that went good. You add on top of it competition, constant competition. Our world is like like I I see these, like you know, we grew up, you know, a few decades back, although it was stressful, stressful times for us. But if we see nowadays, it's like you know, um, so many times multiplied this the competition and the need to kind of constantly on the go, that's added by the social media that keeps the images of like, you know, everything is rosy here. And so you're like, you know, this person is doing this, this person is dating this, this person got successful, this person, this thing. And so you're constantly having this pressure, like you said earlier. So all these things are adding to you are already at the brim, and then a little bit external stressor like exam or you know, um, some kind of um other demand, then your your container is overfilled and it kind of starts falling, you start falling out, your body starts giving the the effects of this constant, continuous demand that your body is not able to address.

SPEAKER_02: 25:24

And I think with social media, um, you know, we're kind of it's kind of an illusion. And we're, I think we're kind of the the message is like you always have to have is clean, like with Gen Z millennials, this clean girl aesthetic, right? We're so like you're when you're talking about like the cavemen times, right? Fight or flight is a survival mechanism. We need to feel a little bit of stress. Yes. If we didn't feel stressed when we're like on the terrain and there's someone that we feel is about to, you know, embark and attack us, like we need to be able to move. Like so it can save our lives. Um, and I think part of it is having the confidence to act on it in an appropriate way. There were times in my life when I saw signs and I had fear and I didn't make one plus one equals two because of the lack of confidence and it and it cost me. I think in terms of emotions, sadness is a normal emotion. Being angry is normal. Happy is normal, nervous is normal. And it doesn't mean like we need to be fixed, but we what the next generation needs is to learn how to identify the emotion and take out tools to manage the emotion and then to kind of have that self-talk to go, okay, yes, I'm feeling stressed. I've that's normal. Like you kind of have to talk yourself down and know, okay, this is normal. This is part of the process, I'll be fine. Like my track record has shown that I'm doing fine and I will do probably a great job on this, on this exam is, you know, coming up. So, like I think as a whole, like there needs to be more education for that next generation on these emotions. Like, why do we stop, you know, when we were in kindergarten, it was like a scale of one to five. How are you feeling? And then we stopped that. So when there's emotions that come up, I've noticed, you know, they don't know what to do about it. And neither did I. And now with this like 360 care that I've had for myself, because it there was nothing, there wasn't like a marketplace before that had that. I had to create that for myself, is like, okay, now I know if I'm feeling this way, that's normal. It will pass, right? And so the next generation, they don't have that. And I think, you know, it's too bad that there's this systematic issue within healthcare, because to me, it's it should be people first, money second in terms of healthcare, because this is the next generation of leaders, and we're at the highest rate of mental illness in this country. And it starts at the top with making it more accessible and giving the next generation the education to empower them to make decisions, really responsible decisions about their lives, to live really sustainable lives.

SPEAKER_00: 28:16

Yes, I totally agree. I totally agree. And um so much of um this youth or like you know, the young, young adults, um you know, um, suicide is only second cause, uh, like you know, second highest uh cause of death in um people, people aged like you know, 18 to 24. And um, and and and that's that's very um unfortunate because this is the prime time the person has just kind of finished or go getting towards finishing their education, their preparation. They're going to start living their like a full life of impact on the world. So like you are depriving the world of the whole impact by losing um uh these potentially potential leaders. And so I think this um we really as a system at a systematic level, we need to give more attention to how to empower um this uh this group. And and we need to kind of focus more on uh prevention education, uh awareness, um, self-work that could be done, and then being able to identify signs when you should take the next step of care, and then ease of getting that care, um, affordability of that care, uh, personalization of that care, and you know, focusing on root cause so that the problem does not increase further. So I I um I think there are many layers of intervention that is that is needed. And there's a lot of work happening in that area. It's just not happening fast enough uh or enough to meet the needs of uh the whole population.

SPEAKER_02: 30:17

What is the what is the work being done now in terms of preventative wellness and healthcare?

SPEAKER_00: 30:24

And so, as I said, like you know, a lot of doctors like me are kind of going back and learning um these um newer ways of managing um health. Like um, I I train into uh biopsychosocio-spiritual model. So that's why you know my logo is kind of, and I always try to focus on the whole person care. And so a lot of people in in medicine are also shifting towards that. Um there is um um there's a lot of focus on prevention education, like trying to develop school programs, college programs. And I think with the COVID, what I've seen is the amount of mental health problems increased so much that finally these topics are coming in forefront without being suppressed due to stigma. Before people were suffering in silence, and now I see young people coming out, they're asking, they're questioning, they're learning. And so I see the positive trend. Like even you, like you know, you creating this is a positive trend. You are a young adult and who is identified, identifying that this is a gap and developing tools to overcome that. So I see positive trends. Um, and I think uh this generation is going to lead towards um a great future where this would be a norm. Like, you know, everybody would get the holistic care that they need and they get this prevention education so they can live their best life.

SPEAKER_02: 32:10

Yeah, and you know, it is it is true. I developing something that to help others, um, I did struggle for a long time, and it could have been avoided had there been more accessibility. And I don't want people to struggle like I did. Like I hope that they do better than I did because I struggled for many, many years. So, what are the signs? I guess, I mean, of course, it's you can't, it's not, you know, one size fits all, but what are the signs of stress and burnout for young people to kind of pinpoint as we hit like a stressful season for a lot of people? It's the holidays, you're going back, you're seeing your family. Like, what are those kind of pinpoints to check in with?

SPEAKER_00: 32:50

Yeah. And um uh so I think that the three areas that are actually uh considered cardinal signs for burnout are um could be at very different levels, right? So your primary uh mild level or moderate level or severe level. So you want to check into um number one, your energy level, because like you said, that you know your energy level was down. Um and so starting to look at the energy level, then irritability level. You know, when people are stressed, they're more irritable. They kind of start um, and then they start kind of losing a little passion into things, like you know, things that really they were passionate about, they were ready to fight for, they kind of started to lose that. So like early signs of these could should be like, you know, um uh light bulb. Oh, something is happening, I need to make the adjustments. And so many times like I divide these uh stages of um um stress, uh stress and uh stress reaction in uh using the example of uh traffic light on road of life. And so I say, like, you know, life is like a journey on a curvy road. There are lots of uh traffic lights. So if sometimes lights are green, life is flowing smoothly. Sometimes lights are yellow, so you are in the yellow zone, and at that point in time, either you need to use all your tools to get through the life, or you need to slow down and reassess. If you are uh and sometimes lights are red and life is so stressful, and you're already having symptoms, and so you need to start make taking major steps. Uh so that means like you know, you stop, you slow down, you you take the inventory of life and make make changes so that your life can continue to move on. And sometimes traffic lights malfunction, so it's all black. And so you really need external help in terms of you know, um uh somebody to come and um uh kind of like you know, in traffic light analogy, somebody to direct the traffic, and in health uh uh area, um a doctor to kind of help you get through the difficulties. And um, but just know that no matter how bad the traffic jam is, it's always going to move on. So keep that hope, get the help, and move on. So watch for the signs, see if you are which color zone are you in, and take the steps to get back to your green zone.

SPEAKER_02: 35:35

Thank you for that. And so for those that are like, okay, new year, new me, what is the simple actual step you recommend? You know, and it can be as simple as going for a visual meditation walk or something like that, to kind of go into the new year to kind of reverse this feeling of burnout and stress.

SPEAKER_00: 36:00

And um, again, there are lots of tools, and um, you know, I invite people to check it out in my um new book. Uh, it's called Work Burnout Um Uh Recovery. I have a previous book on stress to joy and uh Ultimate Toolkit to Rewire Your Anxious Brain. All have kind of tools built in. But one of the main tools that I want to leave you with is called mind CPR. Okay, and you can utilize in any life um situation. And like when somebody is having physical, you know, they collapse, you give them the physical CPR. If you are having mind um collapse, you can use the mind CPR. And so C stands for calming down, and you can utilize any of the calming tools that work for you. It could be uh a breathing technique, it could be a mindful technique, it could be um uh art or dance or music or whatever kind of helps calm down and bring um the uh the stress reactivity one notch down. And you know, sometimes people say, I don't have time to do anything, I don't have time for meditation. And I usually ask them, Do you take showers? And most of the people, there are some people who say, Oh, I know. But most people do shower. And so there is a technique called mindful shower, when you can actually just bring total attention to what you are doing and allow that stress from, you know, as the water is draining the dirt from the body, you can let that uh um uh let it help you let the stress out of your body. So just simple calming techniques. So C for calm, P is for processing, process through either writing or talking or speaking what is coming from outside that is not in your control, and what you are doing that is in your control, and focus on that. And the R is to respond wisely, make a choice, make an intentional choice of doing things that is within your control. What is one thing that is going to help you? Like you said, that you know, sometimes the you know, a very busy student at exam time is eating all kinds of junk food and then feeling tired. And so just kind of recognizing that, you know, just replacing the food with um more healthier food, um, kind of, you know, it's very hard to kind of prepare for the students, but when you are shopping, you kind of get the healthy food that is kind of available, like instead of carrying the candy bar, you can carry a bag of almonds or a bag of uh maybe carrots or something that when you're buying, you buy those things so that is always in your bag. And if you're getting busy, you're at least taking that so your energy is not tanking down. So making those simple choices respond with wisdom. So mind CPR, C for calming down, use any technique that helps calm down, P for processing, reflect what is not what is in your control and what is not, and focus on what is in your control, and then respond widely with simple lifestyle changes that may make um you feel, even if it makes you feel 10% better, it kind of helps you decrease the risk of you getting burned out 10%. So, you know, uh sometimes people will say, oh, if I can't do everything, then I can't do a single thing. Just start with one thing. So that's what be my message to try simple lifestyle tools within your capacity that improves your resilience and allows you to get through different stages of life successfully.

SPEAKER_02: 39:56

And those little steps add up to a lot. So this was really helpful. Thank you. Much for joining me today. I'm so grateful for you.

SPEAKER_00: 40:03

I am so grateful. And if um even one person's life gets changed by um by them listening to this talk, um it it brings us closer to our missions in life. So thank you for everybody for listening and try to apply at least one tool that you've learned today.

SPEAKER_01: 40:21

Yes, thank you. Thank you for listening to the Fortify Wellness Podcast. If this episode resonated, make sure you subscribe so you don't miss what's next. We drop new episodes every Wednesday. And if you know someone who needs to hear this, share it with them. Until next week, take care of your mind, body, and your soul. We'll talk soon.