Reclaiming Me Podcast

From Exhaustion to Energy: Breaking Free From Burnout

• Ariana • Episode 11

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In this episode, we’re diving deep into the truth about burnout... what it really is, why it happens, and how you can start shifting from exhaustion to energy. Ariana shares her personal story of burnout, explores the root causes behind it, and offers practical tools to help you rebuild your energy and create more alignment in your life.  

You’ll walk away with simple, actionable steps to help you reset your boundaries, nurture your mindset, and reclaim your spark.  

In this episode, you’ll learn:  

  • What burnout really looks and feels like  
  • The key signs you might be ignoring  
  • How to identify the deeper causes of burnout  
  • Simple mindset and lifestyle shifts to restore your energy  
  • Practical steps to start your reset today 

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Ariana:

Hello lovely and welcome back to the show. I am so glad you're here. If you clicked on this episode, I have a feeling you've been running on empty for a while. You've been showing up for everyone else, keeping everything running, smiling on the outside while quietly wondering, when did I start feeling so disconnected from myself? If that's, you, take a deep breath right now. You are in the right place and you're definitely not alone. Today we're diving into something that so many of us experience but rarely talk about openly, and that is burnout. Not just the kind that makes you tired but the kind that makes you feel like you've lost your spark. That feeling of being completely drained. Of showing up every day, but feeling like you've got nothing left to give. The kind that whispers you should be grateful, even when you're on the edge of tears. So if you've ever thought, I don't even recognize myself anymore. Or I'm doing everything right, but I still feel empty, then this episode is for you. Because burnout isn't just about exhaustion. It's about disconnection from your body, your joy, and your true self. I'll be sharing a bit of my own story, some powerful mindset shifts and practical steps that you can take today to begin your reset. And by the end of this episode, my hope is that you'll feel lighter, clearer, and ready to start reclaiming your energy, your boundaries, and your joy. And by the way, if you can't wait to hear more from this podcast, hit the follow button. Or if you're ready to take action towards that next level version of you, click the link in the episode description for my Unshakable Confidence: Rediscover Your True Self Workbook. Feeling stuck isn't a life sentence, it's a stepping stone to transformation. This workbook is crafted to help you break through limiting beliefs and rediscover your potential. It's more than just exercises. It's your guide to rewriting your personal narrative. Download it for free from the notes and take the first step towards embracing the confident you. You are not too much. You are not too sensitive. You are not too late. Welcome to Reclaiming Me, the podcast for the woman who's ready to stop shrinking and start coming home to herself. Whether you're driving home from another long shift, walking your dog under a quiet sky, or trying to outrun that voice in your head that says you're not enough, this space is for you. I'm your host, Ariana Reinhart, speaker, coach, and your guide on this journey of undoing the noise, shedding the pressure, and rising into who you were always meant to be. This show explores what it really means to heal from toxic patterns, rebuild your confidence, and reclaim the love and life you actually deserve. Here we talk self-worth, healing, boundaries, power, and the sacred process of becoming. Because you were never meant to fit in. You're on the journey back to who you were before the world told you who to be. This is your invitation. Let's begin. Did you know that nearly 77% of professionals have experienced burnout at some point in their careers? That's three out of four people feeling drained, disconnected and overwhelmed. But here's the thing, it doesn't have to stay that way. Now, what exactly is burnout? Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It's when you've been giving so much of yourself for so long that your cup is completely empty. So let's start with what burnout really looks like for women like us. It might look like you wake up feeling already exhausted even after a full night's sleep. You look at your calendar and you feel a wave of dread before the day even begins. You keep pushing through and telling yourself it's just a busy season, but that season never seems to end. Maybe you're juggling a demanding job, a relationship that feels one-sided and a never ending to-do list. You're on all the time, but inside you feel completely numb. You end up finding yourself snapping at people you love. Or zoning out during conversations because your brain just cannot take one more thing. You can't remember the last time you felt truly excited about something. And you might even feel guilty for feeling this way because on paper, your life looks good or great, yet you still feel cynical or detached. And burnout often sneaks in quietly. It's not always dramatic. It's that slow leaking of your energy until you're running on empty. And the thing about burnout is that it doesn't always look the same for everyone, but it always, always feels like you've lost your spark. Here's the truth. Burnout doesn't mean you're weak. It means that you've been strong for too long without enough support and self care. I remember my own burnout moment vividly, and I have had a few, but this is the one that stands out the most. I was working four days a week and I was in a very toxic relationship. I remember waking up around 5:00 AM one morning feeling incredibly thirsty, like absolutely parched. So I got up and I had a drink of water. I remember the sensation like I was falling, but I don't recall hitting the ground. I, to this day, still don't know how I got up, but I remember standing in the doorway stating that I thought I was gonna be sick. And the next thing I knew, I woke up face first on the bathroom floor with a goose egg on my head, a bruise under my eye, and a long cut down my forearm. I fainted three times in six days that week. I felt absolutely numb. I wasn't tired from doing too much. I was tired from doing things that weren't aligned. I was tired from being in a relationship that wasn't aligned. And my body had finally gotten to the point where it said, enough is enough. You need to do something about this. You need to rest and replenish. That realization hit hard. It changed everything for me. I realized that I'd spent so long trying to be everything for everyone else, that I'd completely abandoned myself. My life was so out of balance that it was literally making me faint. And it made me question what I was chasing and whether the life that I was building actually felt good to live. Do you ever question that? Or do you just go through the motions and just go on autopilot? So many of us do that. And there's no judgment, there's no shame if you're in that place right now. But so many of us do that instead of building a life that we really love and want to live. We just go on autopilot and we're just trying to get through the day and we're just trying to survive, and we're just trying to make enough money to put food on our table and provide for ourselves and our families. But who wants to live like that? Like if you really, truly tune into yourself, is that what you want for your life? And I've heard so many stories like this from women in our community, women who were juggling careers, businesses, families, and they just felt completely depleted. So I want you to ask yourself this. When was the last time you felt truly rested, peaceful, and connected to yourself? And what was different about that season of your life compared to where you're at right now? That question alone can reveal so much about what needs to shift. Now, burnout isn't just about overwork. It's about overgiving, over caring and overperforming. And it has external and internal roots. Externally, it might look like long hours, constant demands or unrealistic expectations. Internally, it's often related to perfectionism, people pleasing, feeling like you're never enough. Or that deep fear that if you stop, everything is going to fall apart. You are okay to take some time to rest. In fact, you'll be more productive if you do so. Things will flow easier with more ease and you'll attract more and it'll all be better if you give yourself the time to rest and to take care of yourself. Many high achieving women fall into this pattern of burnout. And we chase validation by doing more and giving more, proving more. But your worth isn't something that you earn. I want you to drill that into your head. Your worth isn't something that you earn, it's something you already have. And here's where it can get tricky. When we ignore that truth, burnout can spill into our relationships too. You often attract relationships that mirror that same imbalance. You might find yourself giving too much, hoping that someone will finally see you, love you, or choose you. And you end up ignoring the red flags and confusing love with validation. But love built on depletion never feels safe. It is not that you're broken. It's that your nervous system has learned to equate love and success with effort and exhaustion, or it's been wired to chase safety through overgiving. You've been taught that rest is lazy, that saying no is selfish, and that your value comes from how much you can give or how much you can achieve. But that pattern can change. You have the power to change it. You don't have to earn rest. You don't have to prove your worth. You are enough, even when you're still, even when you're not producing, even when you're simply being. Now let's shift into something practical, and this is something I call an energy audit. So I want you to grab a notebook or open your notes app on your phone, and I want you to write down your typical daily schedule. Every single thing, from the moment you wake up to the moment your head hits the pillow. And I know this probably sounds like a lot, but if you're in burnout and if you want to make a change, then you're not gonna use that as an excuse. You're going to do the damn thing. And you can pause this episode if you need some time to write that all down. And then next I want you to highlight the moments where you feel the most drained or overwhelmed. Those are your energy leaks. And then I want you to highlight the moments that make you feel alive and grounded or peaceful. Those are your energy anchors. And once you can see your energy patterns, you can start to make small but powerful shifts. Now brainstorm a few micro rest breaks that you can realistically weave into your day, just two minutes at a time. And those can be things like stepping outside and taking a breath of fresh air. It can mean stretching your body. It can be just closing your eyes, placing a hand on your heart, and taking some deep breaths, or even listening to a song that soothes and calms you. Commit to one micro rest break every single day this week. These tiny pauses will compound and they'll begin to rewire your nervous system. They remind your body that rest is safe and energy can return. When you're burnt out, you lose touch with your intuition, your inner voice. And you stop hearing her because the noise of the shoulds and obligations is deafening. It's so loud. So to reconnect, you can start small. I don't want you to take these big, huge leaps and bounds right away because you're probably not gonna stick with it. Start small. Spend five quiet minutes each morning, just breathing. No phone and no agenda. And then I want you to ask yourself, what does my body need from me today? And then listen. And do it. Maybe it's movement, maybe it's stillness, maybe it's saying no to something that doesn't feel right. And you can also journal using this prompt. What would my most energized, grounded self do today? When you start honoring those whispers, you begin to rebuild self-trust, and that is the foundation of your energy. Now, when you're ready to crawl out of bed, take some time to move your body. And this isn't necessarily to burn calories, but if you like to wake up and work out first thing in the morning, that is great. Doing that is a wonderful way to move energy through you and to create space. But I want you, if you're not that person or if you don't have the time, I want you to move your body to release tension. And it might mean just taking a couple minutes to kind of dance, to flow, going for a walk. It might mean doing like Qigong or Tai Chi, something nice and gentle. Whatever feels right for you. Stretching, doing some yoga. I like to do Qigong, and then I like to take three deep breaths in and shake my entire body on the exhale, on each exhale, letting whatever sound needs to come out, out. And then I take three more deep breaths in through my nose and I audibly sigh them out. This short ritual shakes off any stagnant energy. And then the breathing three deep breaths at the audible sigh, calms your nervous system. And it lets it know that it is safe. And I can tell you right now, you're gonna feel ridiculous doing it, but trust me, it is worth it. So start with small steps until they become a habit. You do not have to overhaul your life overnight. Healing happens one gentle choice at a time. Okay. Self-care and boundaries are non-negotiable when it comes to navigating burnout, and a crucial component of setting boundaries is saying no. And this one can be hard, especially for women like you and I who are used to being the strong one and the dependable one. And if you're used to giving, then saying no can feel selfish or scary. There are lots of people who are afraid to say no. Don't place any judgment on yourself if this is you. But boundaries are not barriers. They're bridges to peace. So start with one small boundary this week. Maybe it's not answering work emails after 6:00 PM. Maybe it's saying no to that social event that you're dreading. Maybe it's asking for help instead of doing it all yourself. Or maybe it's turning off notifications or scheduling rest as intentionally as you schedule work. Say no to one thing that drains you and say yes to something that nourishes you. Because every time you honor your boundaries, you teach others how to treat you. And you also send a message to yourself that your energy matters. Here's a phrase that you can use when you're saying no to somebody and setting your boundaries. Thank you for thinking of me, but I don't have the capacity for that right now. It's kind, it's clear, and it's powerful. Remember, saying no to others is saying yes to yourself. And mindset shifts are just as important. Let go of the need to be perfect. Reconnect with your why and practice gratitude. Not just as another task, but as a way to ground yourself in the present moment. So here are a few simple, actionable steps that you can start today. One, take a 10 minute break just for you. No phone and no guilt. Two, write down three things that truly energize you, and then start to implement those into your days. Three, commit to one boundary that you will honor this week. And if you wanna go deeper, you can download my Mindset Reset Checklist or my Limiting beliefs Journal. Both are designed to help you realign your energy and rebuild from the inside out. And you can find these in the show notes. Rest isn't a reward you earn after doing enough. It's a right you already have. We live in a world that, it's getting better, but it glorifies hustle and productivity. Especially if you live in North America. But what if your greatest power came from stillness? When you rest, you reconnect with your creativity, your intuition, and your joy. You become magnetic again to opportunities, to love, to peace. Rest doesn't mean that you're quitting. It means you're allowing yourself time to recharge your power. You're not gonna be productive when you're living in burnout and in survival. Think of rest as an act rebellion against a world that tells you that your worth is tied to productivity. You can try saying this affirmation out loud. Rest is not weakness. Rest is how I rise. And breathe that in. How does that make you feel? Let that settle in. Okay. Now, if you're available to, I want you to close your eyes for a moment. And I want you to imagine yourself six months from now, you're grounded. You're energized and you're at peace. You wake up feeling clear and calm. You move through your day with ease. You make decisions from your intuition rather than fear. You attract relationships that feel safe, supportive, and mutual. You laugh more, you breathe deeper, and you feel like you again. That version of you isn't some far off dream. She's already within you waiting for the space to breathe again. Okay, my love, as always, we are going to close off with our self-worth shift for the day. And today it comes in the form of your mini action plan for the week. So I want you to do your energy audit, practice one micro rest break daily, set one boundary that protects your energy, and journal on what your body and your heart need the most right now. And I would love to hear your story. What has burnout looked like for you and what has helped you move through it? Share it with me on Instagram or tag me in your post so that we can keep this conversation going. And please remember this: burnout isn't the end. It's simply a signal that something needs to shift. It's an invitation to rebuild your life with more intention, more peace, and more joy. And it's a sacred pause that asks, what if there's a more gentle way? I want you to hold compassion for yourself. Be grateful to yourself for being here and for taking these small steps. I want you to honor the journey. You've got this. You are worthy of rest and respect, no matter how busy or tired you feel. And you have the power to realign, to rebuild, and to reignite your energy. You are not meant to just survive. You are meant to thrive. You are meant to live in abundance and joy. Now, this episode is the start of a mini series. Next week we will be continuing to navigate this topic with the episode, Redefining Success After Burnout. It is going to cover how to rebuild your goals, and your business if you have one, in a way that feels aligned instead of overwhelming. So please feel free to reach out with any questions that you have around burnout and around success. I can't wait to hear from you. Thank you so much for joining me on this journey of returning to yourself. If today's episode spoke to your soul, please take a moment to subscribe and to rate our show. Your feedback helps us reach more people and create more impactful content. And if you have a friend that needs this reminder is going through burnout, share it with her. We truly appreciate it. You are not too much. You are not behind, and you are not broken. You are worthy. You are whole, and you are already everything you're seeking. This is reclaiming me. Until next time, be gentle. Be bold, be you.