The holiday season can be a time of joy—but also a source of stress for many professional women managing demanding careers and family commitments.

Navigating holiday dynamics, whether at work or home, often brings pressure to meet expectations, resolve conflicts, and maintain harmony.

However, what I've come to realise is that learning how to set clear boundaries CAN transform this experience!

By managing your time and energy wisely (spending less time with people that drain you!) you can reduce stress, increase emotional resilience, and create space for meaningful experiences and more peaceful in your life.

Setting boundaries isn’t about saying "no" to everything; it’s about saying "yes" to what aligns with your values, energy, and well-being. When you honor your own limits, you can show up more present and engaged in the moments that matter most.

I used to fall into the trap of doing everything for everyone. I was the problem solver and caretaker of my family, as many women are. But without boundaries at this time of year I would be an anxious mess in the weeks leading up to Christmas, my memories of past Christmases that didnt live up to my expectations playing on repeat - affecting my sleep, energy and mood. 

What I've learned is that boundaries aren't about being closed off—they're about protecting your well-being so you can show up at your best, personally and professionally. They'll help you to conserve your time, energy, and mental well-being—allowing you to feel more grounded.

The holiday season is notorious for its demands—extra events, financial pressures, emotional family dynamics, and the endless search for the perfect gift. When you don’t set boundaries, you risk spreading yourself too thin, leaving little room for the things that truly matter.

​1. Prioritize Your Time and Energy
 
It’s impossible to be everywhere and do everything FOR EVERYONE—so don’t try! Instead, decide what’s truly important to you this season. Is it family movie nights? Baking cookies with your kids? Or maybe just some quiet mornings to recharge?

• Action Tip: Make a list of your holiday “must-haves” and focus on these. Anything that doesn’t align with your priorities can be politely declined.

 
2. Communicate Expectations Clearly (and Kindly!)

Last week I wrote about the art of saying “no”! Setting boundaries requires open and honest communication with the people in your life. 

• Action Tip: Whether it’s your boss, family, or friends, clearly articulate what you can and cannot commit to this season. AND what expectations you have, OR behaviour you will or will not allow.

To Family:
“I’m excited to celebrate together, but I can’t host all of Christmas lunch this year. I would appreciate if everyone can contribute (either a dish, or cash towards food etc).”

To Friends:
“I’d love to join the holiday party, but I can only stay for a couple of hours due to other commitments.”

To Your Boss:
“I’m happy to wrap up key projects before the holidays, but I won’t be available after December 23rd as I’ll be offline spending time with my family.”

Setting a Behavior Boundary:
“I understand you have a lot to say about (x topic), but I won’t engage in conversations that feel disrespectful or critical. Please, let's keep it positive and supportive, otherwise I'm tapping out.”

3. Protect Your Mental and Emotional Energy
 
As you know, family gatherings can bring joy—but also drama. It’s okay to limit your time with individuals who drain your energy or create tension.

• Action Tip: Plan visits for shorter durations or choose neutral venues where you feel more at ease. If the conversation takes a negative turn, excuse yourself for a moment, get outside take a few deep breaths and some time to reset.

 
4. Follow Through with Consistency

Here's the reason why setting boundaries feels so hard, we KNOW that not everyone is going to like your boundaries. People may give you a snarky reply or talk behind your back. At the end of the day though, if they can't respect you and your wishes - then how much air time do they really deserve?? (yes, even if they are FAMILY!)

• Action Tip: Be consistent in your message and direct to the point, no need to over explain. Some people may push back, they may not reply, or could try you  again. Remember their reaction isn't your responsibility. 

No one else is going to be looking for ways to bring you more peace. Only you can do that. Now, it may take some uncomfortable conversations and a little practice at following through. But, you are ALWAYS worth it!  

​Have you ever found yourself wishing that someone in your life would change, thinking it would make everything so much better?
​
Many women experience stress, mental and emotional strain as a direct result of the other people's behaviours and actions. 
 
"IF ONLY he/she would do THIS, then everything would be OK!"

• Stop drinking or smoking
• Save more money
• Looked after their health
• Got a new job with less stress
• Fixed their (XYZ).
• Listened to me more!

 
If they would just make "this change" then our life would greatly improve, and I could stop worrying. I know, how amazing would it be if the people we cared about would do what we want them to all the time!!

​No matter how much you want it for them or love them, what you say or do for them... only they can DECIDE to make changes in their life.

You cannot control their choices or outcomes. And all that pushing will ultimately cause you more resentment, heartache, stress and pain. 

Which I know is a super hard to hear. I've been there too.

I have multiple people in my life today I would LOVE to see change their ways - but a decade of trying to change them broke me and I had to learn to let it go.
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I've also seen this frustration in a few of my past coaching clients' relationships. Where women who have journeyed on the path of self-discovery for themsleves now want the same for their partner, sibling, child, or partent. However, in attempting to push them to "see the light" and change their habits and behaviours, they've ended up causing themselves angst.

​Perhaps even a catalyst, by showing them what is possible. The decision for someone to change their life has to be their own, otherwise the transormation may be fleeting or won't stick long term. 

If you can't walk the path for them, what can you do?

Continue to focus on your own personal growth and well-being. Be the light in their life. From my experience it takes patience, but in time you may notice small shifts and improvements both in your life and theirs.

Here are 5 actions you can take:

1. Accept what is: Acceptance and understanding will always help to remove the negative charge, or feelings within you. Start by reflecting on your own feelings and expectations. Accept that you can't control another person's actions or decisions. Embrace the reality that people will continue to make their own choices.
   
2. Communicate your needs: Engage in open and honest communication with the person in question. Share your thoughts and feelings, but do so without trying to force them to change. Instead, aim to understand each other better and find a common ground and let them know what you need in the relationship.
   
3. Set boundaries: Establish clear healthy boundaries that protect your well-being and values. These boundaries are life fences that keep out the the energy and behavior you will not allow into your space. Rather than trying to make the other person change you may have to change what you can control a) how much time you spend with them b) when and where you will spend time with them c) topics you will or will not talk about etc.
   
4. Lead by example: Be the change you want them to see. Demonstrate the behaviors and values you believe in. Sometimes, your actions can inspire others to become "willing" to change
   
5. Prioritise yourself: Focus on taking care of yourself emotionally, mentally, and physically. Seek support from friends, family, a coach or therapist if needed. Your well-being should be a top priority, regardless of whether someone else changes or not.
   

Remember, while you can't necessarily change someone else, you have the power to change yourself and influence the dynamics of your relationships through your own actions and choices.

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​About the Author: Janel Briggs is a NLP and Timeline Therapy Practitioner on a mission to support women across Australia and Singapore in overcoming their professional anxieties, imposter syndrome, fears and insecurities to build unwavering confidence and self-belief. Mindset Coaching is about learning how to  become fearless and level up your life and career! Connect with Janel on social media via Linkedin or Instagram.

We've all faced moments when emotions surge within us like an angry storm. Emotional outbursts, fiery and fierce in intensity take centre stage and knocks us off our center. Defensive barriers go up, words are said, and actions are taken that don't always leave us feeling good.

What I've learned is that most of the time, it's not really about "the thing" that triggered the angry storm... is it? 

• It's not really about the coffee cup and dirty dishes someone left in the sink
• It's not really about the changes at work, or your boss favouring someone else at review time
• It's not really about the family member's comment or opinion at the last catch up

Although those things are super ANNOYING ... they are just the tip of the iceberg, aren't they?

It's MORE THAN that "one thing" presenting itself... it goes deeper than that.

As a Mindset Coach it's my role to help YOU understand what is laying underneath those icy waters at the base of the iceberg.

Where the anger is in fact fueling from.

Anger itself is largely perceived as a secondary emotion that shows up when we feel we need to defend ourselves.

Most often, it's about OUR NEEDS.

What the anger is usually saying is ... when X happens (at home, work, in this relationship) I don't feel:
valued.
loved.
appreciated.
included.
understood.
seen.
heard.
special.

Am I right??

​LEARNING TO RELEASE & PROCESS  ANGER.

Internalised anger and resentment acts like poison in the body, and  will eventually end up festering and eating away  at the container it is in.

The anger held deep down inside, has to come out sometime. It won't stay locked up forever.

Sudden outbursts, conflicts and arguments begin to show up in other areas of your life for no aparent reason - not just with the person you originally felt angered by.

So, what can you do to release and process before it festers?

How to process emotions is sadly not a skill they teach us at school. I call it a skill because it'rs super important to learn and it takes awareness and practice to master.

In my belief journaling the #1 way to process your emotions. Here's how you can get started:

TUNE INTO THE REAL SOURCE OF YOUR ANGER:

  1. What specifically is causing me to feel angry/irritated/frustrated?

  2. Is it really about this one thing, or is it more than that?

  3. How are my needs are not being met?

  4. Where am I holding anger in my body?
​
  5. Acknowledge the true feelings beneath your anger (acceptance) and ask - what do I need to do in order to be at peace?

From here, you'll get clear on the next best course of action.

J A N E L  B R I G G S
Thrive Mindset Coaching

And, as always if you need more guidance please reach out via DM. Learn more about my 1:1 coacing programs here. TimeLine Therapy is an incredible tool for guiding you to release anger (and various other negative emotions) from it's core and get to the root of the problem. 

​About the Author: Janel Briggs is a NLP and Timeline Therapy Practitioner on a mission to support women across Australia and Singapore in healing their professional anxieties, insecurities and imposter syndrome to build unwavering confidence and self-belief. The goal is to level up your life and career by learning how to to live fearless and anxiety free! Connect with Janel on social media via Linkedin or Instagram.

​As you probably know by now, our LIFE is a journey filled with countless ups and downs, twists and turns, and unexpected challenges within our story.

Along this path, we often encounter mental and emotional roadblocks that hinder our progress, cloud our judgment, and leave us feeling stuck.

Whether it's confusion about the next step, anxiety about making the right decision, hitting a creative or career block, a lack of motivation, or crippling self-doubt, the mind spins:

Where am I going? Am I happy? What am I doing? When will I be happy?

These obstacles can be frustrating and overwhelming, making it very difficult to move forward.

Previously, before experiencing mindset coaching, I personally would have notched a roadblock up as failure. My mind had been programmed from a young age, that anything less than 100% was failure. 

• If I received a NO from someone - this was a failure
• If I heard criticism (even if it was constructive) - this was a failure
• If I saw an outcome that was out of my control - this was a failure
• If something didn't live up to the expectation in my mind - this was a failure

I would be totally stressed out, spiralling into anxiety overthinking all the WHY's and WHAT IF's... ultimately not feeling good enough.

Which never EVER helped the situation! When negative emotions  and fear rule the situation - it makes EVERYTHING harder.

What I've learned since then is that hitting a mental or emotional roadblock does NOT mean I am a failure, or it’s the end of the road.

It's actually a fork in the road, a good check in point.

Here's why:

An emotion in itself is a feeling, and feelings are not facts.

The study of NLP (Neuro-Linguistics-Programming) tells us that we experience our first negative emotions in early childhood, typically 0-7 years old.

If the negative emotion that we felt for the very first time (like fear, anger, hurt, guilt or sadness) was too confusing for our young mind, or left unresolved, the memory of that experience (and our reaction or response to it) is stored within the unconscious part of our mind.

The part of our mind where our habits and patterns are formed, that essentially runs on auto-pilot.
The mind then uses this past experience as a reference point for each time that specific emotion is arises in future. Unconsciously filtering new information coming in and present-day experiences on that past trigger point, even though we are no longer a child.

The mind unconsciously in a split second says “remember that time you felt scared about X when you were young? This is JUST LIKE THAT”. When in 99% of circumstances it is not.

So, our response as adults now to the fear is bigger and can often be out of proportion to the context of the situation in front of us.

Have you ever wondered “Why am I so fearful of X, when other people are not? Why do I get so angry and frustrated about X, when so-and-so doesn’t even care? Why can’t I let go of it?”

This is why, shown in my example above, I continued to notch up every “No” in my life as a failure. My mind had unconsciously stored an experience of failure when I was 7yo. From that moment I learned to react and respond with fear in a specific way any time there was a possibility of failure. This inhibited me in many ways throughout my adult life.

The specific coaching that helped me to realise all of this and release my fear of failure and reprogram the self-limiting belief I had formed that I was not good enough, was the transformational process of TimeLine Therapy®.

You can watch my video below to learn more about TLT or read about it here.

Now thankfully, when a roadblock presents itself, I like to see the situation as a unique opportunity for inner growth and self-reflection. I am no longer trapped by fear of failure.

And this is what I want for you too. It is the reason why just 6 months after working with a Mindset Coach myself in 2017, I went on to retrain and become a NLP and TimeLine Therapy® Practitioner – so I could pay this gift forward to other women just like me.

Where do we start when we hit a mental roadblock?

Absolutely, we need to honour our emotions and express them. There is a saying I like to remember:

“What we resist - will persist”.

You can only deny emotions for so long. We must begin to unpack the emotion and the trigger, and find healthy ways to release the emotion. The most powerful way to do this for me is to journal my thoughts.

And instead of falling to pieces I stop and ask 3 simple questions to check in:

1. What emotions am I feeling? Why is this situation causing me to feel this way?

2. What are the options in front of me?

3. What is this situation trying to teach me? Or, what can I learn from this?

When you are learning you are growing, and you are NOT failing.

It's during these challenging moments that we have the chance to zoom out, look for higher perspectives, and tap into our intuition to find the solutions to move forward with ease.

Conquering the fear of failure always begins with a process of self-discovery. The inner work for emotional healing may require patience and perseverance, but please know you are not alone! There is guidance and coaching available to support you, whenever you are ready.

A loss of identity and a crash of confidence can feel confronting, challenging and weird (especially when living overseas!). But it is possible to overcome it and get back to you.

When I moved to Singapore from Melbourne in 2022, this was not my first rodeo at what they call becoming a “Trailing Spouse”. In 2007, my then boyfriend (now husband!) took a promotion within our company and we moved to the USA for 2 years, our first experience with the expat life.

The experience was all parts incredible AND super challenging for me.

At the time we were young and free! Dual income with zero responsibilities (remember that?!)- no kids, pets or mortgage! We both worked hard and played hard. We travelled EVERYWHERE, said yes to opportunities, and totally lived it up the experience.

But not long after moving cracks began to appear in my mindset and mental health. Trailing spouse depression and identity loss is absolutely a thing, that I had no idea about. It wasn't in the brochure!

As a fiercely independent woman of 30 I had NEVER before “given up my life” and put my own aspirations (and needs!) on hold for someone else … who at that time hadn’t even “put a ring on it” yet, as Queen B would say.
​

• I battled feelings of resentment, at what I was missing out on in my career
• I missed my support network dearly, my friends and family who really knew me
• I struggled with insecurities in making new friends, as a more introverted person
• I felt lost and uncertain of myself – Who am I here? What value do I bring? What about what I want? Why does he get to make all the decisions?
• I was anxious about the future and the unknowns for us

I had all the negative feelings, while watching my partner THRIVE in his work and his personal friendships. As you can imagine, this caused a massive strain in our relationship. 

​I had lost my sense of identity, my value and self-worth.

I realise now I had put all my happiness eggs in his basket in the relationship, expecting him to be EVERYTHING for me 24/7. I wanted him to fix me! And make me happy! Of course, that pressure was too much.

Thankfully, this was a wake up call for me, a turning point where I decided I needed to work on me. I enrolled in University and went back to study, and I enlisted the help of my first NLP Coach and began the journey of understanding who I am, and what I wanted.

Fast forward 13 years marriage, one child, becoming a Mindset Coach myself and surviving a pandemic - we decide to move to Singapore last year for expat #2. Suffice to say this time I was more prepared.

I spent my first few months noticing common themes throughout conversation I was having with other expat women here in Singapore.

Pandemic burnout, overwhelm from moving to Asia without a support network, and anxiety arising from uncertainty and changes in working visas were recurring topics at every coffee meet up I joined.
I began hearing echoes of the SAME feelings that I used to have.

So many women who had moved for their partners career were suffering from an identity loss leaving them with too much time to think and worry about finances in the future.

Although very grateful to be in Singapore for the expat experience, frustrations were felt around being unable to work and the fact that they put their life and career on hold to support their other half.

This was the catalyst for me deciding to expand my Mindset Coaching business in Singapore. To be able to help these women who are feeling this sense of identity loss. To support those struggling with stress anxiety and ever growing “imposter syndrome” that come with big life changes.

New Life Phase

A loss of identity can happen at any time it does not relate to age or gender. Experts reveal that it can be triggered when a person enters a new life phase that makes them question their basic understanding of self. Major events such as changing careers, becoming apparent, ending a long-term relationship or moving to a new place can be a catalyst for those uncomfortable feelings where you just feel a bit, well, off.

Research shows that relocation is the third most stressful life event possible.

On top of this according to an InterNations survey, it's the partner of the expat with the job who tends to be more susceptible to mental health issues such as depression and anxiety and who is negatively affected by the move. Typically, this is because they:
​

• Have given up more for the move and find that they missed their personal support network (63%)
• Have struggled with forfeiting their previous career (60%)
• Dislike being financially dependent on their partner (65%)
• Experience their partner always working long hours in their job (52%)
• Are often expected to organise all practical aspects of moving and living abroad (51%)

(Tick, tick, tick from my experience way back in 2007!)

In the beginning, the expat partner tends to focus on everyone else's happiness and getting the family settled as the priority. Once the transition is complete and all the tasks are done the questions begin to arise what do I do now? What is my purpose here? Where do I fit in? Who am I? Feelings of resentment, frustration, sadness, and hopelessness can set in.

How to Shift Your Mindset

The first step to navigate any big life change where you're feeling this sense of identity lost is begin to shift your mindset and try to see this journey, or new phase of your life, as an opportunity for personal growth, development and expansion.

Here are 6 key points to help you get started:

1. Choose Acceptance
Finding a place of acceptance for the circumstances you're in right now is key. Remembering that if your mind is too far in the past thinking about all the things that you don't have, you will continue to feel stuck. If your mind is too far in the future, you'll continue to feel anxious by the uncertainty. Both thought processes make it harder to find happiness and be in the present moment. Do note that acceptance doesn't necessarily mean that you have to surrender or like the situation, but having a willingness to accept your circumstances will release the resistance in the mind that creates undue stress.

2. Create Routine
Routine serves as an anchor. Predictable, repetitive routines are calming and help reduce stress and anxiety. Formulating a weekly schedule can help you feel more motivated, organised and productive. How you begin and end your day matters. Are you feeding your mind with positive information and thoughts when you wake up? Are you feeding your body with nourishing food of movement during the day? Are you getting enough sleep?

3. Embrace Exploration
Use this time to discover more about who you are:

• What is something you haven't done for a while that you used to love doing?
• What is something you've always wanted to learn about or study?
• Is there a gap in your skill set you could focus on feeling right now?
• Is there a hobby or sport you have wanted to try but never got around to?
• What is something you enjoy reading about, or could talk about for hours?
• What brings you joy?

 
4. Connect
Recognise that you're not alone in your feelings. It can feel daunting to build interpersonal relationships in a new country but connecting with others and sharing your emotions can be very healing.

5. Catch Self-Doubt
When negative or unhelpful thoughts creep into your mind, questioning your value or worth, practice catching the thought before it spirals. Understand that not every thought you think is factual, and feelings are not facts. The mind has a protection mechanism that wants to keep you safe. Instead of believing and listening to unkind self-doubt call it out by asking, “Where is the evidence to support this?” or “What is causing me to feel this way?”.

6. Reframe Your Language
The words we choose have a positive or negative effect on our mindset. If you believe it's hard and say to yourself “This is hard, I hate this, I don't want this” then it will no doubt be harder for you. Whereas if you use more empowering words such as “I can do this, I can overcome this challenge” the mind will be more open to change and all the possibilities.


This article was originally published ANZA (The Australia & New Zealand Association) Magazine Singapore, March 2023 edition (pg 34-35).

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​​

​About the Author: Janel Briggs is a NLP and Timeline Therapy Practitioner on a mission to support women across Australia and Singapore in healing their professional anxieties, insecurities and imposter syndrome to build unwavering confidence and self-belief. The goal is to level up your life and career by learning how to to live fearless and anxiety free! Connect with Janel on social media via Linkedin or Instagram.

Do you feel like you move through each day, month, year at the speed of light... but never actually achieve anything?

I've been hearing this a lot from my new clients this year, like no matter what they do they still feel so far behind on those big life goals and dreams.

Typically, when I hear a similar thought process a few times, I know it's valuable to share wider. So, I am giving you the exact tool I give to my clients in private coaching to increase their overall sense of well-being when goal-getting.
 
It begins with a simple question:

The mind can so easily get stuck on "all the things we haven't done" or are "yet to accomplish". The ego telling us we are unorganised, lazy, and need to be "more productive".
 
Essentially the mind's job is to assess for risk but, as you probably know these thoughts cause us to feel GUILT, perhaps like we aren't good enough. And guilt is 100% the biggest showstopper to any good action! 
 
Guilt creates resistance. We are less likely to do the things we want to do, when guilt is in the drivers seat. So, to cut the guilt and create more momentum it's time for a reality check.
 
Here is the tool:
 
At the end of each week take 5 minutes to sit and reflect. Grab a cuppa and a notebook and write down the answer to 3 questions:

It's a small action you can take weekly to strengthen your relationship with yourself, help you pursue your goals with intention and generally just feel BETTER about life!
 
How it works:
 
If you focus your mind on the negative it will find loads of reasons to not take action.
 
The mind has a natural tendency to remember negative experiences or interactions more than positive ones. That's because the human brain is hard wired to scan for threat more than 5 times every second!

Whereas if you focus your mind on what worked, it will find reasons to keep going.
 
Taking moments in you day and week to "reprogram" the negative bias with positive self-talk, affirmations, and celebrating what you've accomplished fires up your neural pathways giving the brain an opportunity create more happy and positive feelings.

• When you reflect on what you did well this helps the mind to move in a positive direction, remembering all you have actually done in the time you had available
• When you observe the challenges of the week this helps the mind to remember acceptance and self-compassion
• When you use the power of intention to future focus the mind your actions become steppingstones to your goals. And your intention is always working even when you don't realise it!

If you are stressed about the future this simple 3 step weekly journal reflection process will help to improve the quality of life, week after week.
 
It's so simple, you could even start today! 

Try it for the next 3 weeks and let me know of the differences you notice.

With December here, work, family and friend get togethers are back on.

We’re eating out again, attending parties, and even going shopping in real stores.

December is always a busy time of year, and 2021 perhaps more so given that many of us spent weeks in lockdowns and can’t wait to see people in real life (not that we didn’t love those zoom meetings…).

But between year-end festivities and summer holidays, we’re also finalising presents, tying up loose ends, finishing projects, and probably planning for 2022 as well.

And the worst part? All this busyness and hustle and go-go-go is (dare I say it), “normal” and often even glorified.

So, if you’re like most women I know and coach, the busyness and hustle you normally feel is likely really, really ramping up this year.

Now to be honest, “hustle” is not one of my favourite words, but (unfortunately) it describes what most women can relate to.

One definition of hustle is to “proceed or work rapidly or energetically”. This almost sounds like a good thing doesn’t it? And perhaps that’s why many have come to see it that way, but is it?
Never before has any other generation lived as fast a paced lifestyle where being “busy” and “hustling” are actually promoted, accepted, and rewarded.

I see part of the issue is that we can get almost anything we want on demand through our phones, tablets, and laptops.

Whatever we want to know, learn, plan, or look up is at our fingertips 24/7. Podcasts, YouTube, social media, news outlets, magazines, and almost every book ever written is all there with us. And let’s not forget the text messages, phone calls, voice messages, and emails.

When does it stop?

When do we turn off, unplug, or tap out from the noise and give ourselves a break?

In fact, you’ve probably been going so hard that you hardly take the time to move, nourish, enjoy, and rest the entire day.

Why? Because there’s SO MUCH TO DO!

And we’re being validated for this by society, our colleagues, our bosses, and even sometimes our friends and family.

This busyness and hustle have almost become badges of honour.

Where productivity, busyness, and hustle equal feeling and being valued.

There’s a quote I love by author Michael Gunger that says, “Burnout is literally what happens when you avoid being human for too long.”, and if we’re busy, hustling, pushing, striving, and going ALL THE TIME, then it’s almost inevitable that burnout will come.

Now don’t get me wrong, part of this drive is because we want to be the BEST version of ourselves.

We want to improve, challenge ourselves, and keep learning and growing.

And I love that and get it. I’m a personal development junkie!

We want to achieve success and have an incredible career where we feel fulfilled, create impact, are valued, and feel motivated to reach our goals and dreams. 
 
We want to have an abundance of time for ourselves and our families.
For the projects, sports and hobbies we enjoy.

We also want loving relationships and deep soulful friendships, which is amazing. 
 
And while I’m a firm believer that you can do absolutely ANYTHING, and that you CAN achieve it ALL, the reality is that you just can’t do EVERYTHING all at once. The more you hustle for these things the further away they’re likely to get.
 
So this year, let’s stop.
Stop being so “busy”.
Stop the relentless “hustle”.
 
Let’s take the time to stop, pause, and say no, or maybe, or not now, or some other time.
Prioritise your time, energy, health and wellbeing.
Slow down and take stock.
Fill your own cup first.
 
Plan for breaks, holidays, good times, and summer vibes.
Stop carrying your phone everywhere, and most importantly, stop constantly checking it.
Put auto-respond on your emails.
Set you calendar, availability, and voicemail to away.
Shut down the tabs, the browsers, the documents, and the spreadsheets.
 
And if you do have to do work, slow it down.

Take advantage of most people being on holidays.
Cancel your regularly scheduled meetings and avoid making new ones.
Keep your calendar clear so you can focus on “big picture” work of reflecting on the year and planning for the next.
 
While hustle might be the “norm” for most, it doesn’t have to be.
We can change it.

I want you to thrive, not merely survive.
I want you to feel confident and comfortable, stress and anxiety free (or at least reduced!).
I want you to feel in control of your mindset, goals, and what’s coming up next.
 
To help you with this, be sure to subscribe to my blog above, and check out my 1:1 coaching programs, 2022 intake begins in early January.
 
I’m here to help and here to remind you that perhaps the holidays are the perfect time to stop the hustle and truly enjoy the season.
 
Wishing you a happy and hustle-free holidays!
~ JB

Almost half of those said they worked nearly TWICE as many late hours than the previous year.

And the number of hours spent working overtime? For many it went from 236 hours to a staggering 436 hours in one year. No wonder we’re all so burnt out!

In my own work, many women and clients I’ve spoken to said this year has felt like one big emotional hangover, which often leads to… burnout.

And the similarities I’ve been noticing? Emotional exhaustion + mental load = burnout

Emotional Exhaustion

Emotional exhaustion is the most common experience of burnout women feel and that I’ve seen with my clients during the last year and half.
 
Whether it’s total exhaustion from the weight of conflicting, overwhelming, and repetitive emotions or the prolonged feelings of exhaustion, frustration, fear, worry, loss, sadness, anger, resentment, and even guilt, we’ve all been feeling it.
 
The constant changes and adaptations.
The cycles of change with feelings of little control over our lives.
They all take an emotional toll.

They all lead to emotional exhaustion often followed by burnout.
 
Carrying the Mental Load

The mental load we carry is not often as obvious as emotional exhaustion.
 
But you know all those thoughts constantly swirling in our minds? The processing, analysing, overthinking? The monkey chatter and second-guessing? The doubts and fears?
 
Well, this is carrying (and often being consumed by) the mental load.
 
The mental load of our thoughts, worries, fears, and the stress that come from these patterns of repetitive (and often negative) thoughts. Of future pacing and staying five steps ahead.
 
And then there’s the over-analysing…

Have I done enough? Is there more I should be doing? Something I should’ve done? Something I shouldn’t?

The reality of carrying these constant thoughts and beliefs is that is becomes overbearing, overwhelming, and exhausting. The mental load wears us down and leads us to burn out. How could it not?
 
Making Changes

Even after we’ve recognised our emotional exhaustion and mental load and made some changes, we often still FEEL burnt out.

Confusing right?

See when we experience chronic stress these feelings can trigger negative thought, emotions, beliefs, and patterns which often triggers our bodies’ stress response.

So even if you’ve eliminated or eased the stresses and know things have changed your body never actually got the memo that everything’s ok.

It doesn’t know you’re in a good place.
You’re out of lockdown. You’ve changed jobs.
It doesn’t know you’re ok. It doesn’t know you’re safe.

Essentially what this means is that removing the stress doesn’t fully move you through burnout.
Instead it’s your behaviours.

Your behaviours tell your body things have changed and it’s ok to relax. 

This is why when you think, “I’m over that now.”, and can’t work out why you still feel so exhausted it’s because you’ve made changes to your external environment but not your internal habits and behaviours.

You need to signal your body that you ARE safe. The danger IS over.
You need to allow your body to process through the emotions, because if you don’t, you’ll likely stay in an emotionally burnout state being triggered time and time again.
 
But, nothing changes if nothing changes right?

Here are three steps you can start today to release the emotional exhaustion and lighten the mental load that can lead to burnout.

1. Be mindful and aware of repetitive thoughts or stuck emotions. Recognise and notice the thought. Acknowledge and feel the feelings, then keep moving through.
2. Journal your thoughts, worries, and possible changes. Make a list of behaviours you can do to change the signals your body gets so it knows it can feel safe and calm.
3. If you need help making these changes really stick, check out my 7 Day Stress Mindset Detox program, which provides fast relief from stress and anxiety and teaches you how to gain control over your emotions.

Or for more specialised support and accountability, I can support you with my 1-1 Coaching to help get you off the slippery slope of burnout and regain a mindset that allows you to thrive.With so much of the last year and a half filled with uncertainty and turmoil, know that what you’re feeling is being felt by millions of women around Australia.

Emotional exhaustion and carrying the mental load are real.

And remember, there are strategies and practices to assist, and I’m always here to help whether through my YouTube channel, blogs, or programs.

​I had a client recently, who was struggling with imposter syndrome, can you relate?

My client felt like she wasn't good enough for this role and her confidence had taken a hit after some disappointing feedback from a Manager she really liked.

To be honest, her self-belief pillars were totally shaken.

After just one session of getting really clear on who she was and what she wanted she saw her confidence start to return and her work anxiety lessen.

That is the power of the mind!

Ps. If you want to learn more about the 4-session coaching program I talk about in this blog you'll find it here -> CAREER MINDSET RESET ​

Stress is everywhere right?
 
It's in the work environment and home environment. It’s in our relationships with our partners, kids, bosses and colleagues. It’s in politics (hey there recent US election!), economics, world issues, and COVID-19. It’s all of THOSE issues triggering all of the stress our lives isn’t it?
 
YES, these external elements cause us stress, but guess what?
There’s another cause as well, and one that’s more hidden and personal.
 
This is the (daily) stress that comes from our OWN destructive thinking. Our own fearful, doubting, criticising, and second-guessing thoughts. It’s our negative mindset and perhaps lack of boundaries. 

​
Step One: STOP
When we think these thoughts, or worse get them looping around in our heads, we need to STOP and not do anything at all. Why? Because this thinking often leads to feelings of lack, confusion, and discontent.

We become paralysed by our own doubtful thoughts and the stresses that come from these negative and often looping self-talk. We stay stuck battling inside our heads all day.

We feel and create that stuckness because we’re not moving forward and we're not moving back.

We’re half in and half out. Not committed and not rejecting it either.

And then we start with the shoulds. I should be doing this, I should be doing that… And then the shoulds build up… and then we cringe inside because we're unable to listen to the part of us that says, “Yes! Go  do that thing that you want to do.”
 
Enter Step Two: OBSERVE
What if once you stopped you then became the observer of your thoughts? What if when you stopped you could catch that thought when it starts? What if you could catch it, observe it and work to reframe it and ask it where it comes from?

Let’s try it.

For one day (why not today?) decide that you’re going to be an observer of your thoughts. You’re going to catch just one negative thought before it spirals. You’re going to stop and follow it and keep following it until you know where it comes from. And once you know where it comes from, you’re going to explore it and be curious about why it’s here. And then you’re going to consider whether or not it’s a thought that tends to show up a lot in your life.

Another thing you could try is catching that negative thought and deciding to reframe it to a positive thought instead. Reframe it by taking the thought from “negative” or “bad” so that its context is changed so you can see the positive, or at least the neutrality of it.
 
Step Three: BOUNDARIES
In working with clients I’ve learned that it’s important to help them set healthy boundaries around (for example) people in their lives that trigger them emotionally or in other ways. You know the people. The ones who are vying for your attention. The ones calling you and contacting you, needing you now, now, now. Everything is now. Everything is urgent.

Well again, let’s try something.

For one day (perhaps today?) try NOT responding to all those (non)urgent cries for your attention. Put your email on auto-responder. Let the phone call go to voice mail. Change your status to offline. Silence your phone (or at least the notifications). Choose one person, some people, or everyone to implement these actions and boundaries with. The important thing is that you protect your time, energy, concentration, and thoughts by building healthy boundaries to prevent that stress from creeping up.
 
And Step Number Four: AFFIRMATION.

You know I love positive affirmations, and use them daily in my journal and life. Start with one positive affirmation, just one. Practice writing it out and saying it to yourself or out loud.

Now the trick with affirmations is to say them, write them, and use them daily. To repeat. Repeat. Repeat until you believe and there is no doubt in your core.

I want you to think, write, and say aloud one or more of the following:

• I am a creative and organised woman.
• I am beautiful in every way.
• I believe in my strength, intuition, and power.

Repeating your affirmation(s) is guaranteed to shift your negative beliefs and quiet the destructive thinking that so often leads to stress.
 
After reading over these four steps, how do you feel? How do you feel about acknowledging the external stressors while also taking responsibility for your OWN stress-inducing thoughts? For reframing negative thinking? Setting up boundaries? Reciting affirmations?
 
Yes, it’s not easy to do straight away. And yes it will take practice. Start slow, go gentle and know that you’ve got this.
 
Now pop a comment down below or send me an email to let me know how you’re going or how I can help. Be sure to subscribe to my newsletter as well so you never miss any stress-busting learn-to-thrive tips again.