Today’s topic centers around window of tolerance - what it is, why it’s relevant to the burnout conversation, how you can grow your window - and gain self-regulation tools when you veer outside of it.

The “window of tolerance” is a crucial tool in understanding your capacity + how that relates to your nervous system state. Expanding it allows you to adapt to daily stressors, increase your resiliency, and gain self-awareness, so you can prevent burnout in the long run.

Self-regulation is an integrative, mind-body experience. Here we share some self-regulation tools, for both ends of the spectrum (hypo and hyper arousal), so you can keep expanding your window of tolerance & return to baseline, in your daily experiences. We believe that movement is essential in developing that internal awareness + helping our nervous systems establish safety - and share both our experiences & professional lens, to equip you in your journey.

Resources:

Window Of Tolerance (with a super helpful graphic!) https://katherineyeagel.com/2022/12/24/regulating-your-nervous-system-with-the-window-of-tolerance/

Circle of Capacity: https://www.psychologytoday.com/us/blog/arts-and-health/202109/traumatic-stress-and-the-circle-capacity

Find your hosts here:

Natalie Smith is a Strength Coach, Nonprofit Co-founder, and Certified Trauma-Informed Weightlifting Practitioner. She works 1:1 with clients all around the world, supporting them in fitness + lifestyle goals, with a mental-health focused approach. You can learn more about her here: https://linktr.ee/integratedcoaching

Alexis Postans is a therapist, coach, and consultant. She owns Total Life Wellbeing, with the mission of improving wellbeing & preventing workplace burnout, for both individuals and teams. You can learn more about her here: https://www.tlwellbeing.com.au/meet-alexis

Burnout has become a buzzword for our times, especially in the wake of the pandemic. Workplace burnout is at an all-time high globally, affecting everyone from frontline healthcare workers to stay-at-home parents.

This episode will demystify what burnout really means, how it differs from everyday stress, and empower you with tools to recognise and address it. Burnout isn't a personal failing – it's a sign that something needs to change. We hope this episode equips you with the info and actionable tips you need to find the right support and begin your journey back to balance and wellbeing.

Resources:

Self Check-In Questions

1. Am I exhausted – physically and emotionally – most of the time?
2. Have I become more cynical or negative at work (or do I feel disengaged)?
3. Do I feel less effective or that I'm not accomplishing anything worthwhile?

If you answer yes to all three, there's a chance you're experiencing burnout rather than just routine stress.

Professional Assessment Tools

• Maslach Burnout Inventory (MBI): The most famous burnout assessment, used in research and by professionals.

Maslach-Burnout-Inventory-MBI.pdf

• Sydney Burnout Measure (SBM): A research-validated tool that evaluates burnout through cognitive, physical, and emotional exhaustion dimensions.

Sydney-Burnout-Measure-Questionnaire.pdf

Take time to complete these assessments in a quiet environment where you can answer honestly. The results can help guide your next steps toward recovery and prevention.

In a world that glorifies doing everything, how do we find the balance between impact and rest? This episode dives deep into the tension between advocacy and social justice and the sustainability of long-term change.

It's not about pouring into your own cup *or* others' - both need to coexist (and go hand-in-hand). Collectivism is essential, and habitual self-care ensures your longevity in that.

Natalie shares her experience as a nonprofit co-founder in the U.S., and we both open up about our own brushes with activism burnout in trying to advocate for social change.

We unpack the dangers of all-or-nothing thinking, why rest is a radical act, and how small, intentional contributions to your community still matter.

Key takeaways:

• Ditching perfectionism in community action
• Accessible ways to contribute to your community- even when your capacity is low
• How self-care and advocacy go hand-in-hand
• How rest fuels your capacity to create impact
• 
  

If you’ve ever felt like you’re not doing enough (or felt lost at WHAT to do), this episode is for you.

Tune in and let’s redefine what sustainable activism really looks like.

Resources for Queer, Black/Indigenous/People of Color, Immigrants, and other marginalized groups in the US:

https://www.aclu.org/

https://www.thetrevorproject.org/resources/category/mental-health/

https://www.thetrevorproject.org/resources/category/community/

https://www.linesforlife.org/get-help-now/services-and-crisis-lines/racial-equity-support-line/

https://www.las-americas.org/

https://supportkind.org/

https://colorofchange.org/

Burnout is more than just exhaustion; it’s all-out mindbody shutdown that can sneak up on even the most resilient.

In this episode, we get real about our most transformative experiences with burnout: where it stemmed from, the wake-up calls that made us pay attention & strategies that helped us pull through.

We’re diving into:

• The experiences of major burnout that forced us to reassess work and life
• Some of the drivers of burnout (+how to recognize the warning signs)
• Learnings & insights since healing from burnout
• How burnout shaped us, and how we avoid repeating patterns
• Our best advice for anyone experiencing the impacts of chronic stress or burnout

Importantly, in this conversation we acknowledge that burnout is not caused solely by stressful workplaces or too many demands – anyone experiencing prolonged stress is at risk.

We hope that through sharing our stories, you’ll feel seen, understood, and – most importantly – empowered to navigate burnout with more awareness and self-compassion.

You’re not alone in this, and there is a way through.

Hit play and have a listen!

Got questions or feedback? We’d love to hear from you!

Email alexis@tlwellbeing.com.au and we’ll answer your questions in the next episode!

(TW: this episode contains content about suicide. If you, or someone you know, is experiencing distress and in need of support, please contact one of the mental health helplines listed below):

AUS:

Lifeline 13 11 14

Beyond Blue 1300 22 4636

Mindspot 1800 61 44 34

USA: 988 - Crisis Hotline

An introduction to what we're all about - sparking the conversation around the deeper layers of burnout.

Whether you’re navigating the challenges of burnout, aiming to improve your health and wellbeing this year, or seeking practical tools to thrive, this space is for you.

Our priority is making the burnout conversation more accessible and inclusive (especially for marginalized communities) - serving those who benefit from it most.

Most burnout podcasts only cover the surface-level aspects: like "just do less!" or "more self care," but we recognize the social determinants of health, societal messaging, and lack of community- as key contributing factors.

If typical mainstream advice feels invalidating or limiting, we're here for you.

Join us as we deep dive into topics like:

-differentiating burnout from exhaustion

-hyper-individualism in culture + how we can create community

-expanding your window of tolerance

-the role of fitness in building resilience

-nervous system health and self-regulation strategies

-the interplay between identity and burnout.

Each episode is designed to spark meaningful conversations, build connections and create a community of support, and inspire actionable change.

With a mix of expert insights, real-world stories, and practical tips and resources, Burning Passion will empower you to transform your experience of burnout into a catalyst for growth and wellbeing. Make that cuppa, get cozy and join us for a conversation that goes deeper than surface-level self-care.