Carrie On Confidently - Blog

how to recover from burnout

1/14/2021

So we talked about signs of burnout, now let's talk about overcoming it, shall we 😏

(If you missed that blog, go check it out ... I get all nerdy as to what's actually happening in the body when these symptoms surface 🤓)

Part of healing from burnout, it's nurturing the Parasympathetic Nervous System - the arm of the Automatic Nervous System that helps you relax and chill out. Naturally, if prolonged stress has kept you in the flight or fight response for too long (activation of the SNS), then it's time to balance these two systems back out!

Recovering from burnout is NO FREAKING JOKE. It took me a solid 6 months of intentional #holistic action (mind, body + spiritual nourishment) to start functioning properly again.

DISCLAIMER: The healing process is not a one-size fits all. **Be sure to consult your doc**

TIPS TO ACTIVATE THE PARASYMPATHETIC NERVOUS SYSTEM

MINIMAL ALCOHOL + CAFFEINE: Alcohol and caffeine tax the adrenal glands whose main function is to help your body deal with stress. #AdrenalFatigue negatively affects
cortisol production, causing debilitating mental & physical symptoms & depletion of key nutrients, like B-vitamins, essential for energy & brain function.

SLEEP: Poor sleep impairs brain function & overall recovery. Getting at least 8 hours of quality sleep will optimize cognition, concentration, productivity and performance.

LOW INTENSITY EXERCISE: Intense exercise is stress on the body and can activate the "flight or fight" response, releasing stress and catabolic hormones. Stick to yoga, walking or swimming

MASSAGE: Gentle touch activates the Parasympathetic Nervous System to calm the body and slow your heart rate.

MEDITATION: Slows your breathing, heart rate & blood pressure, and let's your body know everything is going to be ok!

HOW TO KNOW YOUR NERVOUS (OR STRESS RESPONSE) SYSTEM IS BALANCED AGAIN:
Track your HRV, heart rate variability. This nifty metric essentially tells you how well your body is dealing with stress. I wear the Whoop sleep & performance tracker every night for this!

For all tips on healing burnout, download
my FREE Self Care for Success Guide
(supplements, nutrition, mindset, daily habits) 👇

TOP 5 supplements for driven female entrepreneurs

1/14/2021

Peak performance in your professional life starts with balanced habits at home, babes!

Unfortunately though, our bodies often require more than what our daily diet can provide. However, natural supplements help the body fill those nutritional voids and keep our system - from our brain to our gut - operating at its best. When we feed our bodies the nutrition that they need, we increase our energy, enhance our mental focus and clarity and lower our stress, making the potential for success unlimited.

Although a supplement routine should ebb and flow with how your body feels in any given season, there are some standard supplements that should be foundational staples for every high achiever. These additions to a holistic self care regimen - including daily meditation, journaling, devotionals/affirmations and personal development reading - will help any driven female online coach or small biz owner feel balanced and capable of taking on any challenge or making any decision.

Try the below supplement recommendations. For more nutrition, mindset and daily habits for high performing coaches, be sure to download my FREE Self Care for Success Guide 👉🏼 https://mailchi.mp/5d979d6b4f2a/selfcareforsuccess!

*Before you read on, please remember that supplementation is not a one-size fits all experience. What works for one girl boss, might not work for another. Also, although I am a Board Certified Holistic Health & Nutrition Coach, I would highly recommend getting any supplementation approved by your doctor before consuming.*

TOP 5 SUPPLEMENTS FOR DRIVEN FEMALES:
🌿MCT OIL (medium-chain triglycerides): Boosts energy, performance + mental clarity. BONUS: extra fat burning (helps use fat instead of carbs for energy; optimizes good bacteria in the gut)

🌿ASHWAGHANDA: A powerful herb in Ayurvedic heeling – increases energy from chronic stress, gives sense of relaxation while maintaining peak mental focus + lowers cortisol and preserves your adrenal function.

🌿MAGNESIUM [I take every night before bed]: A calming effect on the brain, relief for anxiety, better sleep.

🌿PROBIOTICS: Gut bacteria manufacture 95% of the body's supply of serotonin. Probiotics are KEY for digestion, mood, sleep - basically our physical AND mental health.

🌿MULTI-VITAMIN: Packed with all the key ingredients needed to fill the gaps in your diet.

***OTHER GAME CHANGERS TO CONSIDER***
🧘B6 + B12 Vitamins (optimum brain function, energy, mood)
🧘L-Tyrosine (mood, focus, alertness)
🧘Rhodiola Rosea: (Relieves stress symptoms, including anxiety/depression)

FREE Self Care for Success Guide 👉🏼 https://mailchi.mp/5d979d6b4f2a/selfcareforsuccess!

Here's to living a sane, stress-free, successful life in 2021, girl! xoxo

Self care vs. action - the balance between the two

1/12/2021

Self care can turn into avoidance reallllllll fast…

Part of the gig of being a successful coach or practitioner is balancing the dance between self care and action.

It’s a fine line … a tight rope … and the goal is to learn how to teeter back and forth without falling too far to each side...

👉 Too much self-care leads to AVOIDANCE.⠀
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👉 Too much action (even if it’s inspired) leads to BURNOUT.⠀

I’ve been at both extremes and this is what I’ve learned…

Self care is 🔑 to success, BUT only if you use it to heal and replenish from the action you take … not to avoid it.

There is a time and a place for SELF CARE and ACTION.

IF YOU'RE ONE that needs to think through the whole plan, process every step ahead, figure out exactly how everything works (hello ME 🙋🏼‍♀️)... the thing for you is to take some dang action before perfecting it or having all the answers (what you're looking for is in the execution).

IF YOU'RE ONE to take action without feeling, being in tune with your body, mind, energy … then it’s time to slow the F down, feel what’s bubbling up and do the self care.⠀

If you need to slow down, don’t think you’re missing out on results or success. It’s an investment in your future and the pay-off will be MASSIVE 🔥. Give yourself permission.

💫So, FOR THE GALS staying hidden too long, time to take some action & figure yourself out along the way.

💫FOR THE GALS burning the candle at both ends, time to turn inward and refill the tank.

The best kind of results come from inspired action supported by a solid self care regimen. But always remember to balance out the two. If one feels out a whack, it’s time to balance out again.⠀

And honestly, I’ll tell ya from experience, that taking just ONE SCARY but ALIGNED action can make your soul feel more calm and balanced (afterwards) than months of baths, wine & avoiding the work you know you need to be doing (“self care”).

Dance the dance. You’ve got this, boo.😘

🌿PS: to help you dance between the two, check out my Self Care for Success Guide. It is FREE and JAM PACKED with all the supplements, mindset practices, daily habits & more for my high performing females out there. Link➡️bio!

your brain is hardwired to keep you in your comfort zone

1/12/2021

When you feel resistance or doubt...

When you're overwhelmed & exhausted af,..

When you're on the verge of saying “F this” ....⠀⠀⠀⠀⠀⠀
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Know this FACT ... your brain is hardwired to survive & keep you safe, above all else.

It wants to keep you in the space that’s familiar and comfortable where nothing can go wrong, instead of allowing you to creep into the space of possibility, magic and maybe a little discomfort (discomfort is growth and it can feel shitty at first!).
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At the most basic level:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉Stress, fear, and #anxiety = SURVIVE MODE
👉Breath, alignment, balance, #positiveselftalk, joy = THRIVE MODE⠀⠀⠀⠀⠀⠀⠀⠀
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The battle between the two extremes will always be there. The voice trying to hold you back will constantly try to hush the voice of your highest self. But you get to choose, every day, which voice wins by the thoughts you think. You have the power.
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Being aware of this simple understanding will help set your mind up for success. Survive or thrive … I hope you always choose the latter. 😘

Goal setting vs. manifesting - 3 steps to get what you want without stress, pressure or struggle

1/12/2021

Be careful with setting goals…

Why? B/c GOALS are something that we HAVE TO DO. When we try to control or manipulate what we want, pressure & stress arises, causing our energy to become frantic & needy. Our energy attracts likeness (#LawofAttraction … hello “The Secret”), so these low vibration feelings will only be a magnet for more low-vibe situations & experiences.
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Instead, focus on DESIRES. A desire is something we WANT TO DO. This energy will bring us closer to creating alignment in our life & achieving what we want w/o struggle 🤟

Don’t get this twisted … there’s nothing wrong with having clear intentions … but it’s not about having the perfect vision board, check list or plan. You can do all the work, but forget to assume the energy of what it feels like to be in that manifestation. And manifesting isn’t about GETTING or MAKING, it’s about BEING –being in the higher energy of what you are seeking.

My suggestion: FOCUS on the FEELING & the DAILY HABITS of the girl who has already achieved that desired outcome. When you decide to live life as Her (even if you aren’t Her yet), you will feel better, think better & thus attract the results She would attract.
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Try these 3 STEPS to step into the energy needed to manifest what you want with ease:

♥️ List of DESIRES: Instead of listing specific, detailed outcomes, focus on “Who do you want to be?” “What does her life look like?”

♥️ List of HABITS: If you achieved this desired self, what are Her daily habits/thoughts/patterns?

♥️ Morning GRATITUDE PRACTICE: List 5 things you are grateful for RIGHT NOW – things you already have. Then 5 things you are grateful for if you were already your desired self (using present tense. Example: “I AM grateful for the $50k launch I just had.”). When you intertwine these two gratitude lists, you stay in the same high vibration as you were when you listed gratitude for things you already have. We already know the Universe responds to energy. If you’re in the energy that you already have it (even if it’s not real YET), you are bringing these things into your life that much faster.

So go manifest the shit out of some things girl!! xoxo

Signs of burnout

1/12/2021

Burnout looks & feels a lot like depression …

What’s really going on at the most basic level … your automatic nervous system is out of whack. Without getting too nerdy (I love this 💩), the ANS is made up of 2 parts: Sympathetic Nervous System (SNS) responsible for the “flight or fight” response & Parasympathetic Nervous System (PNS) known to help you chill out, relax & feel balanced again.

When your body has been under prolonged stress (whether from work, overtraining, bad diet, toxins like alcohol/caffeine, disease/sickness, etc.), your body learns to "survive" on "flight or fight." If the SNS is burdened for too long, the body will get your attention with physical symptoms – often the body’s last messengers after all the mental & emotional signs have been ignored.

**I don’t know about ya’ll, but there were many whispers to “slow the F down” long before the debilitating physical pain finally made my ass completely sit down!**

Featured above are common signs your SNS is running the show. 🚫

SYMPTOMS I SUFFERED FROM THE MOST:
😴 INSOMNIA: When cortisol (your stress hormone) is balanced, it spikes in the a.m. giving you energy for the day & subsides at night for restful, restorative sleep. My cortisol spiked at 2 am every night, leaving me wide-eyed sometimes until 6 am.

🍟 WEIGHT GAIN: Cortisol’s job is to help you survive, so when it’s pumped out in reaction to a stressor, it promotes fat storage, breaks down muscle & fuels sugar/salt cravings. I gained 12 pounds … no lie.

🤔FORGETFULLNESS & BRAIN FOG: When cortisol surges (to help you battle the stressor), it causes memory lapses & serious concentration issues. I accidently put my phone away w/ bath supplies, coffee in the freezer and sometimes couldn’t remember things like my address… (biggest fear here: dementia at 34?)

😰HORMONAL ISSUES: If cortisol is out of whack, sex hormones are too. Low progesterone (a sex hormone affected) leads to moodiness, hot flashes & night sweats, which I had errrry day. (biggest fear here: menopause at 34?)

If you’re struggling with these, you're not alone ♥️ But I'd suggest getting a full hormonal workup to paint a better picture of what your body is fighting 😘 xoxo

Top hashtags for female fitness & welnness entrepreneurs

11/12/2020

Utilizing hashtags is a simple yet effective strategy for creating awareness for your brand. When you use hashtags that your ideal client is following and searching for, you become discoverable by potential customers who had previously not known who you are, what you do and how you can help them.

The key is to balance hashtags that are broad vs. specific. Broad hashtags are used by many so although there's a possibility for more eyeballs to see it, it's easier for your content to get lost in the "noise." On the other extreme, niche-specific hashtags may not have not as many people looking at or searching them, but you're more likely to capture a user who's "quality" and fits your buyer persona - someone who's likely to purchase from you because your product or service solves their need or desire.

Below are both broad and specific hashtags to use based on the topic of your post. These hashtags are relevant for purpose-driven and creative female entrepreneurs and business owners that have some type of product or service in the wellness, fitness, life coaching and mindset/mental health industries.

Hope these help grow your following with *ideal clients* so you can cultivate a community that not only loves and trusts you, but also invests in you. 💸💳

xoxo

Hashtags for Female Entrepreneurs:
#makingmoves
#imperfectaction
#fearlessfemales
#fearless
#hardworkpaysoffs
#buildinganempire
#femaleceo
#dreambigger
#liveyourdreamlife
#savvybusinessowner
#dreamersanddoers
#ladybosslife
#createcultivate
#calledtocreate

3 keys to success: Clarity, confidence & consistency

11/12/2020

𝐂𝐎𝐍𝐅𝐈𝐃𝐄𝐍𝐂𝐄: in yourself + your gifts.
Have the confidence and courage to BE SEEN + teach the world what you know. They NEED YOU.

𝐂𝐋𝐀𝐑𝐈𝐓𝐘: in what you’re offering, who you’re serving and WHY.💫
𝐂𝐥𝐚𝐫𝐢𝐭𝐲 = 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞 to sell your gifts. (get clear on your results-driven offer + why this will change their life. The confidence will appear + you’ll stop at nothing to help your peeps. Get quiet today and map out your what, who + why, babe.)

𝐂𝐥𝐚𝐫𝐢𝐭𝐲 = 𝐥𝐞𝐬𝐬 𝐜𝐨𝐧𝐟𝐮𝐬𝐢𝐨𝐧 for your potential customer (she/he will know the exact results they’ll get by working w/ you)

𝐂𝐥𝐚𝐫𝐢𝐭𝐲 = 𝐜𝐨𝐧𝐯𝐞𝐫𝐬𝐢𝐨𝐧 (when you package your irresistible offer clearly & powerfully, your potential client will have no choice but to buy)

𝐂𝐎𝐍𝐒𝐈𝐒𝐓𝐄𝐍𝐂𝐘: in your message + the frequency in which you deliver it.
Clients don’t buy from people/products they don’t 𝐭𝐫𝐮𝐬𝐭.

𝐂𝐨𝐧𝐧𝐞𝐜𝐭 with your audience, 𝐞𝐝𝐮𝐜𝐚𝐭𝐞 them with value-packed content (for free) and 𝐛𝐫𝐚𝐧𝐝 yourself (𝐛𝐮𝐢𝐥𝐝 𝐜𝐫𝐞𝐝𝐢𝐛𝐢𝐥𝐢𝐭𝐲) with nuggets that make you different + better. EVERY DAY.

Show up once, you plant the seed. Show up everyday, you give that seed permission + desire to grow, WITH YOU. 🌱

Which one do you struggle with the most?!

One Limiting Belief that Keeps Female Entrepreneurs Stuck

10/29/2020

Okayyyyy, sis. It does NOT matter how saturated the market is ... if God called you to it, there IS ROOM FOR YOU! 🤯💫

It is MIND-BLOWING how many gals don’t go after that crazy big dream of theirs b/c of this FALSE BELIEF.

F that. NO FREAKING MORE! Remember this, boo boo...👇🏼

✅ God gave you a UNIQUE gift for a reason, and NO ONE, I repeat NO ONE can do it like you.

✅ There are people that NEED what only you can provide. They are waiting ⏰
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✅ Be proud of what makes you different. (This is what will MAKE AN IMPACT... and also make you 💸💸💸!)

✅ Create more than you consume (consume leads to compare)⠀⠀⠀⠀⠀⠀
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✅ Build your dream from your unique zone of genius. Don’t ever altar your path to match what anyone else is doing or what they tell you that you “should” be doing. Be unapologetically authentic.

✅ You are right on schedule. Once you hit the GREEN LIGHT on sharing your gift, it’s your time. God/The universe will conspire to support you.
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✅ Never forget to enjoy the journey of BECOMING. While God is making ROOM for your gift to flourish, He’s hoping that you’ll LEAN IN to the challenges, show gratitude for your GROWTH SEASON and ENJOY the journey of becoming who you need to be to make your dream a reality. 💫⭐️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Who agrees?!? Throw some PRAISE HANDS 🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️ in the comments if you do!

The #1 thing That Determines Your Success

10/29/2020

TRUTH ⬆️

Your success is based on how much you freaking WANT IT & your willingness to FIGURE 💩 OUT. 👊🏼

You’ve got the fire 🔥
You’re driven by a deep-seeded purpose to help people 🙌🏽
Now, what are you willing to DO to get the result you want?

This could look like…
➡️Inboxing as many industry experts as you can
➡️Googling until your fingertips get numb
➡️Taking walks to quiet the mind & get clarity
➡️Paying for the coach/mentor to guide you
➡️Signing up for the webinar
➡️Flying across the country for that life-changing conference
➡️Trying and failing at technology
➡️Going LIVE on Facebook in front of the 🌎
➡️Sharing your story and getting crazy VULNERABLE

The 🔑 here though: staying COMMITTED no matter what.

If you don’t hear back from the 100 DM’s you sent … if the FB ad campaign gets a total of 2 clicks … if the hustle doesn’t seem to be paying off … know that this is just a TEST, my love. 💕

You do not know your greatness or your capabilities without testing them. Do NOT give up. ✋

Instead, 𝐆𝐄𝐓 𝐑𝐀𝐃𝐈𝐂𝐀𝐋𝐋𝐘 𝐂𝐔𝐑𝐈𝐎𝐔𝐒 about the process.
➡️What is the end result I’m trying to create?
➡️What are potential ways to get there?
➡️Who do I need to connect with to make it happen?
➡️What are the time blocks needed to create this result?
➡️Am I in the right mindset to manifest this? (that scarcity -vs abundant- outlook will kill yo results before you even get started!)🙅‍♀️

Success doesn’t happen overnight. And I can promise you the path to get there is nowhere near linear. 📈

But I do know that success comes to the woman who consistently puts so much on the line that her highest self is forced to come out. It’s the woman who does the scary things they know in their heart will move the biz forward & attract their dream clients. It’s the woman who is willing to pivot (instead of throw in the towel) when failure happens (because it will). It’s the woman who 𝐩𝐮𝐬𝐡𝐞𝐬 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐦𝐮𝐜𝐤 and 𝐠𝐞𝐭𝐬 💩 𝐝𝐨𝐧𝐞.