Burnout isn’t a Badge of Honour

About our Guest:
Ashleigh Grange is a practitioner of integrative health, intuitive wellness, and holistic energy. She weaves together ancient and innovative tools, resources, secrets, and strategies like frequency medicine, flower essences, and the Akashic Records to empower clients worldwide to tap into the wisdom of their own “inner healer.” She believes laughter is the best medicine and a secret to good health! When she’s not deep in research, she’s concocting natural remedies in her kitchen, communing with plants, and enjoying outdoor adventures with her family.

Episode Summary:

Join host Malinda Watt as she delves into the pressing issue of burnout with Ashleigh Grange, a specialist in holistic energy and intuitive wellness. Together, they explore nuanced strategies for recognizing, preventing, and combating burnout, especially in the high-stakes environments faced by entrepreneurs and business owners. Ashleigh introduces her work with vibrational and frequency-based healing strategies, sharing her journey into these innovative modalities inspired by personal experiences with family health challenges.

Key Takeaways:

• Understanding Burnout: Burnout is not a badge of honor. Recognizing its symptoms early can prevent long-term health issues and enhance productivity.
• Holistic Self-Care: Small, consistent self-care practices such as using flower essences and meditation can significantly impact mental and physical health.
• Prioritize Personal Well-being: Managing stress through a balanced lifestyle and diet is critical to avoiding burnout and maintaining business efficiency.
• Community and Support: Leveraging community resources and support networks can alleviate burdens and allow more time for essential self-care.

Episode Links & Mentions:

• https://www.ashleighgrange.com/
• https://innerplantwisdom.com/
• https://www.instagram.com/hi.ashleighgrange/
• https://www.instagram.com/innerplantwisdom
• https://ca.pinterest.com/ashleighgrange/
• https://ca.pinterest.com/innerplantwisdom/
• Insight Timer: https://insighttimer.com/

"Consistent small changes can have big impacts over time, especially in approaching burnout."

Additional Links & Resources:

• Stop letting content keep you stuck—jumpstart your website planning with clarity and confidence! Get your content organized in just a few hours: https://malindawatt.com/planner
• Try Siteground, my favorite website hosting company: Siteground.com
• Learn more about me and my work at malindawatt.com

Thank you for tuning in to this episode of Get Over Your Sh!t! If you enjoyed this episode, be sure to follow the podcast and leave a rating or review. Share this with someone who needs a push to start taking action—because we’re all about moving forward together!

Hosted by Malinda Watt
Edited by Chris @ Wider View Studios
Music License purchased from stockmusic.com

Transcript

0:00:00 - (Malinda Watt): Welcome back to get over your shit, the podcast dedicated to helping digital course creators, entrepreneurs, and small business owners stop overthinking and start executing. I'm Melinda Watt, your host and fellow overthinker, here to guide you through the maze of self doubt and procrastination that keep us stuck. Today, we're diving into a topic that resonates with so many of us, burnout. How to recognize and combat burnout, especially when it sneaks up on us in the fast paced world of business and life.

0:00:26 - (Malinda Watt): My guest, Ashley Grange, is an expert in integrative health and intuitive wellness and holistic energy. She blends ancient wisdom with modern strategies like frequency medicine, flower essence, and akashic records to guide her clients in reconnecting with their inner healer. Ashley believes self care is not just a luxury, but a crucial part in preventing burnout and sustaining long term success. In this episode, we'll explore how to identify burnout symptoms, take preventative action, and integrate self care practices that rejuvenate the body, mind and spirit, creating the balance we need to thrive.

0:01:03 - (Malinda Watt): Ta da. Ta da. Here we go. On today's podcast, we're gonna talk about burnout isn't a badge of honor. And what I really love about everything it is that you offer is that there are alternatives around sort of that approach to self care that look very different than what people assume. And so one of those things is the focus on vibrational and frequency based health. So, can you share what led you down the path of moving from, you know, being that a practitioner to then adapting this approach as well?

0:01:36 - (Ashleigh Grange): This is a type of, you know, modality that perhaps people are not necessarily so familiar with, but something that is kind of like the core of the work that I do is working with flower essences. And I discovered flower essences over 15 years ago in a most unusual place. It's a place that people would never expect. It wasn't on Facebook. I didn't read a book about it. It wasn't something that I just happened to find through a friend.

0:02:00 - (Ashleigh Grange): But I was 25 years old. My dad was just kind of on the precipice of being diagnosed with Alzheimer's. We knew something was going on, didn't quite know what that was. He was in the early stages at that point, his late fifties. And I've gone to the doctor, and of course, Alzheimer's is a chronic, terminal health condition. The health practitioners will say to your face, there's nothing you can really do. You can't cure it, you can't fix it, you can't resolve it in any way.

0:02:27 - (Ashleigh Grange): The only thing you can really do is help make your life a little bit better, which I think is what this type of work and this type of healing really aims to do is just make life a bit better. The doctor handed me a sheet of paper. It looked like, uh, you know, it's not that long ago, but it looked like it had been printed on a dot matrix printer. It just had a list of various things, you know, lion's mane and maybe mushrooms around there. Like, this doctor seemed to be fairly cutting edge because most people would not cover those things. Meditation, exercise.

0:02:57 - (Ashleigh Grange): And on that list was flower essences. I remember thinking at the time, like, what the heck is a flower essence? Like, I don't know how this is going to help my dad's brain. Not sure why you're even recommending this. And like, an army doctor, so he had been in the forces for decades and decades, and this was probably like the second or third time I'd even seen him. So it's not as if he had a relationship with my dad at all. It was just, here's, you know, here's some resources maybe to look into.

0:03:18 - (Ashleigh Grange): And on that list was flower essence. And that was kind of the first vibrational healing tool that I ever used. And since then, I've started to use other tools, including sound therapy and all kinds of other things. But that was the core of where I first discovered that is through this little slip of paper in a doctor's office in Angus, Ontario, is no longer practice, but he's retired now.

0:03:39 - (Malinda Watt): But, oh, and, but did you find when you implemented that in the care for your dad that you noticed a difference? Because that's what, one of the things we have in common is that we both had a parent with Alzheimer's, so.

0:03:50 - (Ashleigh Grange): That's right, yeah. And, you know, the kind of principle or the thing to keep in mind is that whenever we're doing any kind of health work, always address your own complaints and issues first before you attempt to help another person. So I might have had issues with, you know, behaviors that my dad was showing. You know, medications can really make it very difficult for us to obviously, like, move forward and they can have side effects from that.

0:04:16 - (Ashleigh Grange): So, you know, night terrors and things like that. Right. So I had to address my own, you know, issues with, oh, I couldn't sleep because I was a fearful or I was afraid of something that might happen to him. At the same time, you can help him sleep better, feel better, have a better response to stress. Right. So even things like rescue remedy, for example. It's probably a flower essence that many people might have heard of. That little blend that, you know, is kind of the go to, right? You have stress, you have anxiety, you have tension in your life.

0:04:41 - (Ashleigh Grange): Try this essence. And so it's a neat. It's a neat kind of. We'll call it the gateway to flower essences. There's a lot of people, it's like, just take some of this. You're going to feel better, I swear. And so that's how I kind of approached it in that way.

0:04:52 - (Malinda Watt): Yeah, that makes a lot of sense. And especially that you took the time to recognize the possibility of your own burnout in that scenario.

0:04:59 - (Ashleigh Grange): Perfect example is that I didn't really understand how that worked. Right. I was a full time caregiver while also running a full time business. Like burnout was my middle name. I was teaching at the college at the same time. So we had all these factors. And the reality is that most people have never met a 25 year old caregiver. That's rare. Maybe there's a little bit more awareness about it now than there was when I was doing it, but you know yourself, that's a full time gig in itself.

0:05:25 - (Ashleigh Grange): But burnout, perfect example of running our business, taking care of anyone, whether or not that's someone that's older or whether or not that's our kids, right?

0:05:32 - (Malinda Watt): Yeah, they call it.

0:05:33 - (Ashleigh Grange): They call us right now of being the sandwich generation. We still have young kids at home, while at the same time, our parents are getting older and aging. So it's like we're in the perfect storm of people who might be exposed to something like burnout. And just even the languaging around it that we use, really, in holistic health is the idea of adrenal fatigue or adrenal burnout. We're talking about the same thing.

0:05:54 - (Malinda Watt): Yeah. And self care isn't just necessarily going for massage. Right. So how do you personally see self care as pulling that into a business strategy and making sure that you're taking that time to, you know, ward off burnout and in your business specifically.

0:06:10 - (Ashleigh Grange): Yeah. And so you just think of the classic modality, right. Which is put your own mask on first before you attempt to help. It's a perfect example, is like, how are we able to be productive, effective, you know, go getters, really, if you're an ambitious woman in business, how are we able to do that if our health is failing? Right. If we didn't sleep well the night before our kid was up all night because they were sick or were caregiving for someone else or, you know, you just have a lot of stress and anxiety. Maybe you're in a field where you're dealing with big sums of money. Maybe you're a financial planner and something didn't work out or a mortgage fell through. Right. Like, you're taking on the stress and anxiety that, you know, other people are experiencing and you might be feeling it.

0:06:46 - (Malinda Watt): Yourself in your business.

0:06:47 - (Ashleigh Grange): So self care becomes kind of the foundation, right. It's finding those simple ways to do self care without it being a big commitment. Right. Because many of us would probably argue we don't have time for three to 5 hours of self care. Like, I got 15 minutes, and what am I going to do in this 15 minutes? I. At least five minutes of meditation, maybe some deep breaths, definitely some flower essences and flower essences we can use, like, all during the day. Right. Just putting your water, it just becomes one of those easy, everyday kind of routine practices that we can do.

0:07:15 - (Malinda Watt): And that leads me, actually, to my next question that I have for you is, you know, what would you say to someone who feels like they don't have time for self care because their to do list is never ending. Like so many of us, I always.

0:07:25 - (Ashleigh Grange): Say, like, we do have time. It's however you're prioritizing your time. Right. And then also being able to ask for help. Right. That's the key factor. Something I didn't do as a caregiver, but certainly I've realized since becoming a mom, it's that if we, you know, you really need a break and you have no one to call on. Do you have a friend? Do you have a family? Can you pay someone to help out? You know, I love, like, you know, just this perfect example of, like, someone coming to my house and, like, doing some meal prep and maybe cleaning a little bit and then also watching my kid.

0:07:52 - (Ashleigh Grange): It's like the dream, right? So those, those little aspects where it's like, how do we incorporate this without it costing a lot of time or money? Because business, that's everything, right? Yeah.

0:08:02 - (Malinda Watt): Or maybe even finding, you know, a community that you could trade off things to. Right. Find a great friend who your kid gets along with and, you know, say, I'll. I'll give you 2 hours. You give me 2 hours. That sort of thing too.

0:08:15 - (Ashleigh Grange): Yeah. It's that aspect of even bartering. Right. And people will say, like, oh, I don't have anything to barter. I'm like, trust me, I'm a mom. Like, you have so much to barter. There's so much that you could help me with. And, yeah. Finding those ways to just, like, carve out a little space for yourself. Right. Like, even if you're the busiest person alive, you can't tell me you don't have five minutes, literally, as you're falling asleep, to meditate in some way. And, in fact, if you meditate just before bed, chances are you're gonna sleep better and you're gonna be able to wake up feeling a little bit more rested because your mind has had a chance to kind of relax and go into that, you know, out of that fight or flight that might have been running your day.

0:08:49 - (Malinda Watt): And that's exactly how I used, you know, when we were working together, bioengineering scans. I wanted to make sure I got it right, but that's exactly how I would use them. You know, I would take time, sort of when I was working to be listening, you know, listening. And then from that, I even started to learn about the bilateral beats and whatnot and helping with focus. But I would fall asleep to that regularly. And when I find that I'm really sort of feeling chaotic, I just. I go right back to it.

0:09:16 - (Malinda Watt): You know, I had a few different scans done, and there was always a pretty similar playlist that developed from that. And so I just. I come right back to it to sort of, you know, ground myself again. And like you said, you can fall asleep listening to that, and, you know, you're. You're doing good without feeling like you're adding to your to do list.

0:09:34 - (Ashleigh Grange): Yes. And for people who aren't familiar, that's just a type of, like, sound healing. Right. So we use the binaural beats, and it's essentially a communication between the left side and the right side of the brain. And that gap in between is what's considered the binaural beat. So that allows us to really work with the subconscious mind, really clear up patterns, emotional kind of. That might come up limiting beliefs. So perfect, really, for all scenarios.

0:09:56 - (Malinda Watt): Yeah. And so to that, you know, what are some of the subtle signs? Because I don't think that necessarily we realize that, you know, what we might be experiencing is burnout, you know? So what are some of the signs that you sort of help clients pick out of? You know, or I guess if they haven't even become a client yet, because maybe they haven't even realized that that is what they're experiencing. So what are some of the things that you're pointing out to your clients that this is actually burnout?

0:10:21 - (Ashleigh Grange): Yeah, I think that's perfect. Perfect kind of reflection is that so many people don't even realize they might already be in a state of burnout, right? They just kind of adapt and adjust and experience life from this place of fight or flight. It's not something that they are even realizing is abnormal because they've lived the last ten years, 20 years of their life in that state. So they may or may not be clients at that point because they haven't realized it. But I think sleep is a big one when people start to realize, like, hey, I'm either sleeping not at all.

0:10:50 - (Ashleigh Grange): I am not sleeping well. I'm not waking up feeling refreshed. And conversely, maybe I'm sleeping too much. Like, maybe I'm needing 14, 15 hours, right? Because the truth is, is that when our adrenals start to go, our thyroid is going to be heavily affected, too. So just the ability to have the energy, the strength, the, you know, the motivation even to get out of bed is going to be a big one for people.

0:11:10 - (Ashleigh Grange): I also think people will probably notice changes in their diet and their bodies if the food that they're craving is high sugar all the time. It's like you're using high sugar foods kind of as a replacement for the energy that you would have gotten from sleep. But you're staying up till 01:00, 02:00 03:00 in the morning, either working on your business or simply just in this, like, mind space of needing to kind of de stress after your workday. And you're just not able to turn that mind off. Right. You're not able to turn that monkey mind off so that you can actually, like, settle.

0:11:39 - (Ashleigh Grange): I feel like those are some of the key ways that people really start to realize, like, hey, this is nothing, this is not healthy. And I'm not moving in the direction that I want to move in, especially when it comes to your business, because I don't know about you, but you need to be full on. You need to be present in your business, especially if you're working with anyone else. If you're working with clients or anything along those lines, you can't show up as 50% of the person that they hired you to be.

0:12:03 - (Malinda Watt): Well, and I think there's such a shift of this idea that it's supposed to be easy and nothing stressful, necessarily, or it shouldn't take a lot of time to run your business or do the things that your business might need from you. But actually, there's a lot of deep work that has to go into, you know, building out the things, the services, taking care of other people. There's deep work that has to go into that that needs focus and your mind to, you know, work properly.

0:12:32 - (Ashleigh Grange): And it's a perfect, like, knowing your value. Right. So if you have limiting beliefs come up, they always say, like, the best way to, like, really experience your shadow self is start a business. This is going to expose you to all those aspects where you're like, oh, I guess that isn't standard. Not everyone thinks the way that I do. And it's going to affect you in business. When you go to set your prices, right, how much does XYZ charge? People start to ask, right? It's like, how much is a.

0:12:55 - (Ashleigh Grange): I mean, I was gonna say a banana, but I guess banana is a pretty consistent price. But, you know, how much does a 1 hour coaching call cost? Right. Like, could be any price. Could be $5, could be $5,000, could be more. So it's kind of like when we set prices for ourselves, it's a good kind of indicator of exploring some of those aspects of ourselves. Yeah.

0:13:15 - (Malinda Watt): And can we set a price that recognizes our value and we have to see our own value and be, you know, stand firm in that in order to be able to grow and not take on clients that make us regret that we took them on and to begin with, right. We have to set a price that values us and them as well.

0:13:32 - (Ashleigh Grange): So business, right. That aspect of sustainability that's really important. We learned that pretty quickly when we start working with clients, is that you don't want to be necessarily in a state where you're having to get clients every day just to keep your business going. Right. Having sustainable packages and programs and all that becomes kind of the way to move forward.

0:13:50 - (Malinda Watt): And so what small shifts do you see people making as they start to adapt those things early on in their business? Sometimes we think of a medication, you could be 3510 weeks to sort of feel like the medicine's doing something for you. But what do you find with this natural approach in terms of clients seeing a change? Because we want that immediate result, right. We want to fix it. We want to feel like we're making progress, so we stick with it.

0:14:18 - (Malinda Watt): So what are you seeing?

0:14:19 - (Ashleigh Grange): I think natural health, holistic type of approaches can be as fast or as slow as they need to be. I think you can legitimately see a huge change when addressing burnout and similar symptoms in a week. I think literally just having a week's worth of good sleep is going to make all the difference. I also think the other kind of key aspect of that is that what's our level of awareness? How much are we tuning into our own selves, our own bodies, our own brains about really the changes that we've noticed? If you go from a state of frenzy and chaos and trying to do everything, and we don't have enough money and I don't have enough people, and I'm building this big business, you're not going to come at it from a place that's really aligned and really feels comfortable.

0:15:04 - (Ashleigh Grange): If you're in that state of burnout long enough, I mean, your body's obviously going to tell you when it starts to shut down. Right. We're going to tune into some of those symptoms. The old look for where there's sparks, there's probably fire, right? So it's like, let's get to the point where we start noticing those symptoms in the body. Maybe it's a tummy ache, maybe it's constant migraines, maybe it's a foot pain that just hasn't gone away for weeks. It's like your body is trying to send you a message. Your body is sending you some kind of communication that if you don't heed the message, it's going to evolve into this fire. Right. It's a full blown, oh, I'm diagnosed with something. I have a chronic condition. Something just come up. It's like it didn't come up overnight. Right. In most cases, obviously, there's, you know, acute changes like that. But I think, you know, a week's worth of good sleep, I notice it as a mom. I'm sure you do, too. Like a couple nights of poor sleep, like, I'm no good to anyone until I can catch up on that. Right. And, you know, certainly as we head into our forties and perimenopausal and moving in those hours, like sleep that we used to take for granted in our twenties and maybe might have abused or taken advantage of, we can no longer do. So.

0:16:02 - (Ashleigh Grange): Yeah, like, I don't really, I personally don't really subscribe to the, you know, and there's lots of experts that will tell you differently. But the principle that some people are like just night owls and some people are just like day owls, it's like you might feel that you're getting work done at night. But I also think there's this, you know, circadian rhythm that runs the body and runs, like, our exposure to light is a big part of that. You notice a big difference as a season shift, right. Suddenly we're not getting the amount of light that we might have had otherwise, and that's gonna affect our ability to sleep well and sleep soundly and then throw burnout in there, and then how's anybody supposed to get anything done right, like, you showing up on a live or on social media when you haven't had a full night's rest? Like, nobody's gonna get the value out of that than they would if you had been well rested and your stress levels are down. You feel grounded.

0:16:49 - (Malinda Watt): You can't fake it till you make it. Like, I mean, you really can't unless you're, you know, taking care of yourself. And. And social media is, you know, the highlight reel of everyone's lives. There's starting to be a shift, but it kind of just depends on who you put into, you know, who you're following and putting into your feed of, you know, ultimately how that's going to affect, you know, decisions of, you know, maybe how you feel about yourself or what you might do in your business.

0:17:14 - (Malinda Watt): So I'm curious what some of the first things that you do when life gets hectic. What are your sort of first sort of go tos? Is it sleep first and then sleep?

0:17:22 - (Ashleigh Grange): For sure. Sleep is, like, definitely on the top of my list, and I'm pretty protective now knowing that, you know, this is. I made a joke the other day, but I was like, well, we almost made it till thanksgiving without a sick day. That sick day was yesterday. Having a little guy at home, it's like, oh, wow. Like, my plans for the day, my. All the things, is just suddenly disappeared. And did I get a good night's sleep the night before? No, of course not. So how much did I get done in my business yesterday?

0:17:48 - (Ashleigh Grange): So I think sleep is obviously a core part of that. The other thing that I would just, like, swear by and tell everybody to do is to download that app, insight timer. I just love it. I think five minutes of meditation, 50 minutes of meditation, like, anything you can kind of just, like, brings you back into your body, allows you to sleep better, allows you to have an awareness. Like, this is just temporary. Like, you know, it's. It's really, you know, a really interesting perspective on, we are not our thoughts, and our thoughts are not us.

0:18:16 - (Ashleigh Grange): And then, of course, flower essences. I would say for sure they're like $10, $20. Use them every day for all kinds of scenarios.

0:18:23 - (Malinda Watt): Do you have some on my shelf right here.

0:18:26 - (Ashleigh Grange): You need some for sure? Yeah, because I remember. That's right. I can't remember which one you got.

0:18:30 - (Malinda Watt): But I think hornbeam, one I rely on for sure.

0:18:33 - (Ashleigh Grange): Perfect. Yeah. Amazing. For motivation, just get things done. I call it, like, the Monday morning blahs. Like, just this factor of, like, that's a test I really don't want to do and I'm either going to send it to my va or I'm going to find a way to do it. So gives you the kind of motivation, like, I don't really want a meal prep today, but I know it's going to be good for me, so give me the energy to do that.

0:18:53 - (Ashleigh Grange): Flower essences, for sure. I think even just a gentle walk, just being able to ground, like, whatever people feel comfortable with, I think is good. Like taking your shoes off, hanging out on the grass. I think it's just a great way of just allowing our energies to recalibrate. And how many people can still feel stressed and anxious when they're out in nature? I don't know. Too many? Yeah.

0:19:12 - (Malinda Watt): Yes, for sure. And so to that, is there, what is one simple practice that you would recommend someone who, who is new to a natural approach, even of, you know, taking on burnout and trying to sort of find their way out of it, you know, really those simple strategies that they can start.

0:19:29 - (Ashleigh Grange): If I only did one thing, it would probably be to download that app, because it's something that you literally, if you have a phone, you can download that app. You can find, you know, one for stress or burnout or anxiety or frustration. Anger might be an emotion that comes up. And, you know, one of the principles of my work, really, is that every single physical complaint issue in the body has one or more emotional patterns. So when we can start to improve our emotional and mental health, we can start to improve our physical body ultimately, you know, so many different relationships about specific things in the body. And someone will say, well, what about this? And that can't have an emotional connection, but it does.

0:20:03 - (Ashleigh Grange): And when you really drill down, it's a perfect way. Just by meditating, we can kind of, like, start to refresh and start to clear some of those patterns where it's like, maybe my default response isn't anger. Maybe my default response isn't just to kind of be a people pleaser and, like, play dead while people walk all over me. Right? So that ability to even start expressing yourself, expressing your boundaries, like meditation can teach us so much. And it literally five minutes a day. I mean, the more the better, really, for me.

0:20:27 - (Ashleigh Grange): And I think it's really, really cool. It's a free app. It has thousands of meditations that meditation teachers all around the world have contributed and continue to contribute. And so if you're into more woo woo stuff, they've got stuff for you. If you're like my husband, you just want the stress, the anxiety, the, you know, kind of tuning in. That's, you know, they've got meditations for that.

0:20:46 - (Malinda Watt): So it's just, yeah, it's a really great app. I know I have it on my phone. I haven't opened it recently, but there was, you know, if there's someone's voice that you just don't resonate with or the vibe, the energy that they're giving off, you can just find someone else. There's so many people to pick from. And it's interesting, too. They even. You can join, like, a live class if you sort of find someone that you really like.

0:21:07 - (Ashleigh Grange): Yes. Love those. And they come up all the time, and then they have even more, like, if you have the paid version of the app, they have, like, courses and programs. So you could do a seven day course on developing your intuition. You could do a seven day course on how to be more productive, how to conquer burnout. I'm sure there's one for that. So if anybody is currently in the throes of burnouth, we might have exactly what you need.

0:21:28 - (Ashleigh Grange): But it's. Yes, it's just a resource that everyone can have. I love that they provide so much value for free. And I really think there's no, like, other than our own kind of habit of just opening it up and doing it. There's no real reason why we shouldn't be using it all the time.

0:21:41 - (Malinda Watt): Yeah. And to let our family know, you know, that I know that I can say, you know, to my son, who's eleven, I'm. I'm closing the door because I'm getting on a call and I will be out in this amount of time and, you know, there. So I think that Athenae fair to say that we can ask that of the people around us, right? That sometimes we don't feel like we can kind of disappear and take a few minutes, but we really can if we, we sort of have to teach the boundary, right. You know, he knows that the door's closed right now. He could listen and know that I'm talking to someone, but I know that I can confidently sort of have this conversation with you without being interrupted unless there's an emergency. So I think, you know, as we head into even those late toddler years, if you can find an activity to give them and just, you know, spend a few minutes, you know, even in the busyness of a day, especially, you know, as entrepreneurs and trying to balance, you know, and there's lots of entrepreneurs, too, that are also, you know, homeschoolers like we are. And like, I mean, there's. Your day can absolutely get away from you. You can still take a few minutes to recenter yourself and, you know, save the day, we'll say, right, instead of letting it totally fall off.

0:22:50 - (Ashleigh Grange): If you're one of those people that says, like, well, I just can't meditate. I can't, like, turn my monkey mind off, it's like you're exactly the person that this intended for, right? Like your type a personality. Go do all the things like, we know you and I are living proof, right? And like, don't wait to the point where you're actually in burnout, right? You're starting to see some of the symptoms. You're starting to realize, like, your body's sending you messages like, maybe this isn't healthy.

0:23:11 - (Ashleigh Grange): You know, there's the stat that 70% to 80% of all health complaints issues are associated with stress, right? So it's like, even if you think, oh, well, I don't have a diagnosed health condition, but you have mega, mega stress. It's like that's going to show up in your body. And for women, you know, that might show up in the reproductive system, it might show up in super heavy periods. It might show up in the form of fibroids. It might show up in the form of cervical dysplasia.

0:23:34 - (Ashleigh Grange): There's lots of ways where it's like our body's sending us a message. It's just a question of whether or not we're heating it. We might not necessarily link what's going on in our cervix with what's happening in our business or the lack of boundaries or any of those aspects. For me, all physical health complaints, including burnout, have an emotional layer underneath them. It might be one that's easily cleared. Five minutes of meditation doesn't. Or it might be like, in my case, where I've got to really, like, chisel it out, there's like a hammer. We're going through the layers. We're going to keep doing it, right. It's like this, this journey is not something that, you know, we, we have come to the end after a couple of weeks, right? It's years and potentially longer.

0:24:15 - (Malinda Watt): You're never checking it off the list.

0:24:17 - (Ashleigh Grange): Right?

0:24:17 - (Malinda Watt): Like, I mean, it is. And, you know, it's part of the reason I call the podcast, get over your shit. Because really, ultimately, for me, it was about just sort of, you know, getting overd, getting in my own way, and then, you know, sort of recentering myself and being open to a lot of different modalities so that I could just find something that. That worked and felt like I was starting to make progress. And also, you know, keeping track of that, knowing that I'm kind of making a list of, like, oh, well, this is better now, and that's better.

0:24:47 - (Ashleigh Grange): Exactly.

0:24:47 - (Malinda Watt): And not crossing off the list and then deleting the list. Like, I love seeing all those check marks in my app of, you know, I did these things.

0:24:56 - (Ashleigh Grange): And that's funny, because with insight timer, too, it, like, tracks how many minutes you're meditating and how many. Yeah, it does. I got a star. You know, I meditated for an hour straight. It's like, yeah, that I. That was the app that literally saved me in postpartum. Like, for me, the anxiety, the stress, the worry that was involved. I got that app, and I kid you not, like that changed my life. It's been now five years.

0:25:17 - (Ashleigh Grange): I've had the paid app since then. And it literally was like my go to practice. It's like, baby goes down. Just going for a little rest. It might be five minutes, might be 20 minutes. And then obviously, as my mind, you know, now I kind of feel like my mind's kind of an open block. I'm just like, nope, time to meditate. It all gets shut off. And then, of course, when we can shut out all of those external noises, that's where our intuition can come in.

0:25:38 - (Malinda Watt): Right.

0:25:38 - (Ashleigh Grange): And how beautiful that is a tool to be able to add to our business. Right. Where we might not be spending time doing the hundred things we know we need to do, because the one thing we need to do is the one that is most aligned and most connected to our intuition. So. Absolutely gives us a lot of freedom that way.

0:25:54 - (Malinda Watt): Yeah. So, Ashley, for anyone listening who feels like they're on the edge of burnout but doesn't know where to start with self care, what would you recommend? That very first step is? I think we've probably already hit this, that, you know, taking a few minutes for meditation and finding an app.

0:26:09 - (Ashleigh Grange): But I think the other thing to kind of look at is your diet. That's a big one, too. Right? People don't even realize that a lot of their anxiety might just be due to methylation issues, might be due to food allergies, food sensitivities, eating a lot of processed food that is just like a chemical kind of attack. But it's also like your blood sugar is hiking. Your blood sugar is coming down. We can't possibly have a state of bliss and relaxation and anti stress if our blood sugar is constantly on a roller coaster. So that's kind of second kind of big core modality that people are going to start looking at because there's a big link between anxiety and burnout. And certainly the way that we're eating and nourishing ourselves.

0:26:46 - (Malinda Watt): And we've talked about flower essences. There's sort of, you know how I know for me, I usually just put them under my tongue, but you did mention earlier even putting them in your water, is there one or two sort of flower essence that is kind of your go to as far as what you recommend for someone that's on burnout, I really love.

0:27:04 - (Ashleigh Grange): This is an essence that I make called red maple. And it's amazing for business owners. And this is a great question because it's like, yeah, how do we balance the need to be productive? And this one's also an essence for problem solving, creativity. And it keeps us so well grounded. Like, it's literally just like this deep, deep hug. And it's, yeah, the tree essences, I can't explain, but they're just so deeply grounded, so deeply rooting. Like, the energy, you could just feel it bringing your body down, especially in that lower chakra, is like, it. It's just a feeling of being grounded in a way that, you know, we could just use literally every day. So those of us who are doing, you know, high level work and working with frequency is, it's like, oh, we need to be well grounded.

0:27:42 - (Ashleigh Grange): So red Maple is a great one for that. I think anything, you know, rescue remedy is probably another, like, very common one that people can seek out. And it's like, I always like to recommend what's easy to find. Like, obviously you can find on my website, but it's like, it's also easy just to go into a store and grab it, too, which we'll put in.

0:28:00 - (Malinda Watt): The show notes if anyone's listening and would like to reach out to Ashley and check out her website.

0:28:06 - (Ashleigh Grange): You know, third kind of factor is, like, work with a professional, right? Like you and I know, and we can hire professional help and people who are going to just get us from a to z a lot faster than if we're trying to do all these things on our own, right? So it's, the free resources are great, right. They kind of, like, give us a little tidbits. They give us, you know, some ways to start working, but it's like when you really want to have a deep kind of healing relationship and a deep healing exercise and you want to do it in a shorter speed of time, like, hire the people who have the knowledge that are going to get you there. Right? Like, rather than doing this, you know, kind of, I'm just going to throw things at the wall until I figure out how to get out of the state of burnout. And how do I kind of support my adrenals and how do I, you know, bring myself back into a centered place where I can be productive in my business?

0:28:46 - (Ashleigh Grange): Definitely. Like, hiring a professional is a good idea.

0:28:48 - (Malinda Watt): Well, I feel when we do that, when we actually, you know, put money down, there is a different level of commitment and follow through than when we just, you know, try the meditation app. And I think that the biggest thing with meditation is for me realizing that feeling like I was doing it wrong because my mind would squirrel to something else, but to also just understand. I find a really good meditation teacher is, is one who reminds you through the flow of the meditation that it's okay if your brain went somewhere else. Come back to us now. Like, I find that so reassuring because there can be this sense of like, oh, I'm not doing it right. This isn't going to work, and I'm not feeling results. It's like, well, no, you just need.

0:29:31 - (Ashleigh Grange): To accept that your mind's going to.

0:29:33 - (Malinda Watt): What it is and stop beating yourself up.

0:29:35 - (Ashleigh Grange): Got things on your list you've got to dos to do, right? Yeah, that's a perfect. Yeah, I love those ones, too. And I always recommend that people start it with those guided meditations. So it's like you're listening to someone's voice and they're drawing you in, they're relaxing you, and it's like, I'm just going to do whatever you say. Anyone's that have, like, a basis in hypnosis are also really helpful, too, because that's, you know, very science focused of really being able to work with the subconscious mind and figure out, like, why am I drifting off when.

0:29:59 - (Ashleigh Grange): And then I always say, like, it's a little bit harder to start with the meditations. Like, insight timer has an option where you can just do it with a bell. So you can either have music or you can have it quiet. And they just literally set a timer for you to meditate. And I don't find those ones are as easy, but certainly, no, my mind.

0:30:14 - (Malinda Watt): Would be all over the place.

0:30:16 - (Ashleigh Grange): Oh, yeah.

0:30:17 - (Malinda Watt): I feel, yeah, I can't remember there was a time that my husband actually caught me when I was sleeping. He, like, he's always up before me, but I had my hands up and I was working, sleeping on my back. And so my hand was going, you know, like, with the mouse, because that was when I wasn't using a trackpad. I had a mouse in my hand, you know, so it. Just.

0:30:40 - (Ashleigh Grange): Sleeping, I'm working. Was that a sign to yourself, like, maybe I might need to take. Take a break? Yeah.

0:30:45 - (Malinda Watt): Doing way too much. Way too much.

0:30:48 - (Ashleigh Grange): And I think the other thing just thinking about is that, like, during the day, we can find literally a minute or two to pause, right. Like if we, before we hop onto a zoom, right. We can just come back and just maybe take three deep breaths. Like, so many of us don't breathe from the right place in our bodies, right. We breathe really shallow from higher up in our lungs. Right. Whereas we really should be breathing from our diaphragm. So it's like two minutes to do that or two minutes to, like, pick up a flower essence or two minutes to, like, do a little root spray or light a candle or anything. That's kind of just shifts the energy a little bit. I think that's what we're talking about. Right. It's like, oh, yeah. Suddenly things feel different. Like I, you know, cleaned up my office and, you know, I was long overdue. And it's like that, that will always shift the energy and then also shift our ability to be present in ourselves.

0:31:32 - (Malinda Watt): Yeah. It's really not the great big things. It's not the great big commitments that are all time consuming and. And, you know, like a three day retreat or anything like that. It really is just the tiniest little thing that you can kind of pick a way out through your day. Right.

0:31:46 - (Ashleigh Grange): Yeah. That consistency is the key. Right. And what a perfect metaphor for business. Right. Like so many of us think, okay, well, if I build it, they will come and it's going to launch. It's going to do so great. And it doesn't always happen that way. Right. It's like consistency of being on social or consistency of sending out our email newsletter or consistency of doing whatever, you know, we feel is going to move the needle forward on our business.

0:32:07 - (Ashleigh Grange): That ability, the same thing applies to our health and applies to burnout in particular, because chances are you didn't get into that state of stress overnight. It didn't happen in 24 hours because usually our adrenals, our body is resilient like that. That is something that's been ongoing for weeks, months, even possibly years before the body is just like, nope, not going to do this anymore. It's either you or me, babe.

0:32:30 - (Malinda Watt): It's so true. Ashley, I am so incredibly grateful for you being my first guest and reaching out, commenting on my Instagram reel and saying I want to be a guest. So I I really appreciate you being here. I know that we've known each other a long time in business and have of course worked together too. So I'm just so grateful to have you as get over your shits first guest. So thank you so much. I appreciate your time and anybody listening, there will be all kinds of links in the show notes find on Spotify or Apple and we can't wait to see you hear from you on the next episode.

0:33:02 - (Ashleigh Grange): Thank you so much for having me.
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Outtake: 

0:33:06 - (Malinda Watt): Yay!!

0:33:09 - (Ashleigh Grange): I'm like, am I allowed to be normal now.