Screw You, Burnout
An expert weighs in on how to navigate it using the "three A's"
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Presented by InsideTracker:
Earlier this week, I was talking about burnout with a girlfriend. It’s something that I think a majority of us can agree we’ve felt at one time or another over the past year. As a result of ~gestures loosely~ things. As a result of a shift from our once-normal routines. As a result of not getting outside as much. As a result of not seeing some of the people we love the most with nearly as much regularity.
The numbers don’t lie, either. More than 17 months into a global pandemic, over half (52%) of Americans say they’ve dealt with it according to one study — up from the 43% who said the same before COVID. Even more frightening: 53 percent of millennials were already burned out pre-pandemic, and they remain the most affected population at 59%.
For most, burnout is something that can feel entirely overwhelming. Helplessness takes over, and it’s easy to slip into a “why me?” mentality. I’m a realist: I’m not going to tap fingers to laptop today and tell you that I can prevent burnout from happening for you. I cannot. There are way too many factors. However I can put forward the “three A’s” — expert-backed suggestions from Victoria Albina, a certified life coach, UCSF-trained family nurse practitioner, and breathwork meditation guide — to help navigate it. Her insights will help you feel better, put stress at bay, and take back control of your mindset.
AWARENESS: Be aware of your mindset without judgement
It’s easy to get frustrated with what’s going on inside your head. Awareness starts with stepping into being our own observer and recognizing that we are not our thoughts. We are humans having those thoughts. Albini recognizes that meditation is not for everyone (although it can be super helpful). Instead, she suggests making a conscious effort to integrate mindfulness into your regular routine so that you can become more in tune with your thoughts — instead of overwhelmed by them.
An exercise that she recommends? Combining mindfulness with something you already do regularly, like putting on your jewelry. “I like to put my jewelry on in the morning. I take a breath, put my earring on, feel the weight now on my ear. Then, I put a necklace on, feel it land on my chest. Put my rings on. It doesn't have to be a complex experience.”
ACCEPTANCE: Accept your feelings of burnout
Before we jump to taking action and change our thoughts, it is vital that we sit with them. When your body is telling you that something feels off, then you owe it to yourself to say “maybe this isn’t good for me.” If you need to cry, let yourself cry. Mash your firsts and throw a temper tantrum, and let it out. Once that original period of emotional acceptance happens, then you can put in the work to progress.
ACTION: Take action against burnout
There are a lot of different potential action plans here. A few things you can do that don’t take a whole lot of effort include:
Choose a new thought: Instead of homing in on “I’m so overwhelmed,” and “I feel like I’m drowning,” sentiments, Albini encourages her clients to choose a new thought. Not in a toxic positivity way (“I don't do toxic positivity for a host of reasons. That's not neuroscience. That's not how brains work. You can't lie to yourself and expect your brain and body and spirit actually change.”) Instead we pick a thought that we can believe that doesn’t feel so outlandish. Try “I can do this.” Repeat that to yourself. Build a bridge that you can summit to get over the hurdle.
Get some rest (ideally at the same time each evening): Albini talks about how exhaustion associated with burnout can be mitigated with a few nights of solid rest. She suggests making a habit of getting into bed at the same time every night, and that time should be before 10 p.m. Science co-signs this, adding that laying down at regularly on a schedule can help reduce sleep latency, improve your mental performance, and make you a happier human (among other perks).
Talk to someone: Speaking with a counselor, therapist, or coach can certainly help. However, Albini recognizes the burden this puts on so many. “You have to see if they take your insurance, if you can afford it, make an appointment, then schlep across town, find or find parking … it’s a hassle.”
Albini recommends leaning into telehealth to remove some of the barriers to entry mentioned above.
Reach for smarter foods: It’s easy for many to lean into comfort foods like French fries and red wine when life feels like too much. When our brains are overworked, they send signals to the body that are essentially screaming “gimme calories, make them carbs, and make them now,” says Albini. While there is a time and place for most all things in moderation, Albini adds that what our physiology really needs at this point are fats and proteins. Think avocado, coconut oil, and coconut milk.
Thanks to my friends at InsideTracker for sponsoring this week’s newsletter!
Welcome InsideTracker as Hurdle’s newest sponsor! When you do what you love — like running, racing, and enjoying the great outdoors — you want to do it for life. InsideTracker can help.
InsideTracker was founded in 2009 by leading scientists in aging, genetics, and biometrics. Using their patented algorithm, InsideTracker analyzes your body’s data to provide you with a clear picture of what's going on inside you and to offer you science-backed recommendations for positive diet and lifestyle changes.
It’s been really helpful for me. I was feeling super sluggish on my runs, and after doing InsideTracker —including a mobile blood draw and DNA swab — I was able to get important insight as to what was going on with me and my body (TLDR; My iron and ferritin levels were low). Then, I adjusted my diet and training so that I can better go after my health & wellness goals — which currently involve feeling at the marathon start lines in London and Chicago.
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HIGHLIGHTS OF THE WEEK
GEAR: Hoka One One Torrent 2
From Chelsey, the Hurdle intern: “I'm new to the trail running game, so I wanted a shoe that reminded me of my road shoe, but gave me the stability and outer support of a trail shoe. Enter Hoka's Torrent 2 trail shoe! These are super lightweight yet provide a sturdy outer and grippy tread to take you from the road to the trail with ease. I wore them on pavement, gravel, and grass all on the same Saturday long run!”
WATCH: Golden on Peacock
This series following the USA gymnastics team build-up to the Olympics is so interesting. I gobbled it up last month, but they just released some new episodes this week.
READ: They’ll Never Catch Us by Jessica Goodman
This book dropped last week and it looks excellent (this is coming from someone who doesn’t read a ton of fiction but loves track and field). It’s a mystery that follows two hyper-competitive sisters vying for the top spot on their small town cross country team.
WATCH: My Unorthodox Life on Netflix
I have officially been sucked in. It’s been a while since I binged an entire TV show, but I’m on episode five of this within like, a two day period. Gist: Julia Haart is now the CEO of Elite World Group, but not all that long ago she was a member of an ultra-Orthodox Jewish community. The series follows her family during this new chapter.
WATCH: Olympic Women’s & Men’s Marathon
Ready to cheer on the U.S. tonight (including past Hurdlers Molly Seidel and Aliphine Tuliamuk) in the women’s marathon which airs at 6 p.m. ET. The men’s race is tomorrow at 6 p.m. ET.
🎧 NEW PODCAST EPISODE: How to Fuel Your Body Best During Marathon Training
As a 9x marathoner (training for No. 10 and 11) — I get asked about this constantly: "What am I supposed to eat when I'm training?" This week I brought in Ashley Reaver, RD, Lead Nutrition Scientist at InsideTracker, to give us all of the intel. From why electrolytes are important to what you should eat before, during, and after your workout — she's got the info you need to train smart and take care of your body when it needs you most.
🎧 NEW PODCAST EPISODE: 170. Aditi Shah, Peloton Instructor
Today, she teaches yoga and meditation to millions of people via the Peloton platform. Despite learning about both practices from a young age, it wasn't until college in New Jersey that she truly immersed herself in one of her own. For episode 170, she talks to me about moving back to India after graduation, and followed by a stint in Mumbai, and then coming to New York where she ultimately made the permanent move — on a whim. She gives advice for anyone else who wants to move to a big city — or adopt a meditation practice. She also tells me about the DM from her now-colleague Denis Morton that changed everything, and what it’s been like teaching during the pandemic. Plus: Some insight on how her parents and family are doing in India, and a few of her favorite meditations to date so that you can go seek them out in the Peloton app.
Don’t Forget to Check Out: HURDLE SESSIONS!
How to Start (and Stay!) Running
How to Take Your Running to the Next Level
Intro to Freelance Writing
Intro to Podcasting
How to Turn Your Side Hustle Into Your Main Gig
Finding Your Power Alone
How to Build a Social Media Presence
Media Strategy for Fitness Professionals
AND *30-Minute One-On-One Consulting Call*
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