Have you seen the hashtag burn the resume on social media? We need to burn the resume and focus on the person and the talent .

Here are seven practical strategies leaders can use to lead through change without burning out their

Written by: Twanna Carter, PhD , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Networking is a key part o f building your career , but i t can also be exhausting when you don’t have boundaries. It's hard to know where to draw the line between being friendly and being overly accommodating. Here are some tips for setting boundaries with networking colleagues while still protecting yourself in the process. Set your boundaries Don't be afraid to say no. If someone asks you for something that you don't have time or energy for, it’s better to politely decline. Than to accept, and not be able to follow through. Ask for help when you need it! It's okay to ask someone for advice or assistance with something if they have the resources and expertise needed to help you out. Don't be afraid of saying yes when appropriate either! Providing value is how you expand your network to deeper depths. You may want some time alone after networking events, so schedule that in. If you find yourself needing additional support at home while juggling work and other commitments, ask for it. These are all good reasons why setting clear boundaries around how much time people should spend with each other will benefit everyone involved in an authentic way. And can even lead towards forming some lasting friendships! Communicate your boundaries clearly and assertively When communicating your boundaries, it is important to be clear and assertive. This means stating your needs and expectations in a direct and confident way, without being aggressive or passive. Here are some tips for communicating your boundaries clearly and assertively: Use "I" statements to express your feelings and needs. For example, instead of saying "You're making me uncomfortable," you could say "I feel uncomfortable when you touch me." Be specific about what you are and are not willing to do. For example, instead of saying "I don't want to do that," you could say "I'm not comfortable sharing my personal information with you." Be willing to say no. It's okay to say no to requests that make you feel uncomfortable or that you don't have time for. Don't be afraid to change your mind. If you initially agree to something and then change your mind, that's okay. Just be sure to communicate your change of heart clearly and respectfully. When someone asks you for something that makes you uncomfortable, it is important to speak up. You can do this by saying something like: "I'm not comfortable with that." "I'm not willing to do that." "I'm sorry, but I need to set a boundary here." If the other person continues to push past your boundaries, it is important to set a firm boundary and walk away from the conversation. You can say something like: "I've said no. Please stop asking." "I'm not comfortable talking about this anymore. I'm going to leave now." It is important to remember that you have the right to set boundaries and to have those boundaries respected. If someone is not willing to respect your boundaries, it is best to remove yourself from the situation. Additional tips for communicating your boundaries Choose a time and place where you will feel comfortable and safe talking about your boundaries. Be prepared to answer questions about your boundaries. Be willing to compromise, but don't be afraid to stand up for yourself. Remember that you are not alone. There are many people who have been in similar situations and who can offer support. Communicating your boundaries clearly and assertively can be difficult, but it is an important skill to learn. By following these tips, you can set boundaries that protect your physical and emotional well-being. Be prepared to intervene if you feel a boundary is being crossed There will be times when you feel a boundary has been crossed. This can happen for a number of reasons, including: You are in an uncomfortable situation and want to leave the conversation. Someone is taking advantage of your boundaries and it makes you feel bad about yourself or annoyed at them for doing so. Someone is manipulating or pressuring you into doing something that violates one of your personal rules for interacting with others (such as sharing too much information). If any of these scenarios sound familiar to you, then chances are good that someone has breached one of your personal boundaries. Sometimes, without realizing it. That’s why it’s important to have boundaries and communicate them to others. Be prepared to walk away As you set boundaries in networking, you may find that some people are unwilling to respect your limits. That's okay! You don't have to stay in a relationship if it isn't healthy for you or if it's making things worse for everyone involved. If someone consistently makes you feel bad about yourself and/or treats others poorly, then they're probably not someone who deserves your time and energy anyway. If someone continues to cross boundaries with their behavior (even after several conversations), t hen walk away from the toxic situations . This is easi er to do because you’ve set your limits up front. Be sure to stick with them! It muddles the water you say no today, and yes another day. You can have successful relationships while protecting You can have successful relationships and still protect yourself, your time, and your energy. Here are a few tips: Set boundaries. Decide what you will and won't do for others. This means being clear about your limits and expectations. For example, if someone asks for a favor that would take up an hour of your day, you can say something like, "I'm sorry, I'm not able to do that right now. I have other commitments." Be assertive. It's okay to say no, even if you feel bad about it. It's important to set boundaries that you are comfortable with, even if it means disappointing someone. Be respectful. When you say no, be sure to do it in a polite and respectful way. Explain why you are saying no and offer an alternative if possible. Take care of yourself . Make sure to make time for yourself and your own needs. This means getting enough sleep, eating healthy foods, and exercising regularly. Remind yourself that you are not responsible for other people's feelings or reactions. If someone is upset that you said no to a request, that is their problem, not yours. You have the right to protect yourself and your boundaries. Here are some additional tips for setting boundaries in relationships: Be honest and upfront about your needs and expectations. Be willing to compromise, but don't be afraid to stand up for yourself. Be patient and understanding. It may take time for people to adjust to your new boundaries. Remember that you are not alone. There are many people who struggle with setting boundaries. There are resources available to help you, such as books, articles, and online forums. By setting boundaries, you can protect yourself, your time, and your energy, while still having successful relationships. Conclusion Networking is a grea t way to build relationships and make connections with people. It is also important to set boundaries in order to protect your time, energy, and well-being. Remember, networking is a two-way street. It's not just about taking from others, but also about providing value and helping those in your network succeed. By setting boundaries, you can protect yourself from overextending yourself and ensure that your networking efforts are productive and rewarding. Twanna Carter, PhD, ICF Professional Certified Coach (PCC), is a career coach and relationship coach for Twanna Carter Professional & Personal Coaching, LLC . She is a career coach dedicated to empowering Black women leaders, helping them achieve their career goals. With more than 20+ years of experience, Dr. Twanna is recognized as an expert in leadership, personal development, business strategy, career development, and lifestyle balance. Helping professional women navigate change and uncertainty by providing them with the tools and strategies they need to be successful. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Twanna Carter . Twanna Carter, Ph.D., Executive Contributor Brainz Magazine An ICF Professional Certified Coach (PCC) who empowers stressed, busy women execs, tackling impostor syndrome, self-criticism, and doubt to alleviate their stress so that they can find peace of mind and focus on excelling in their careers. Rather than coach symptoms, she leverages her coaching so that women work on the root causes that threaten to sabotage their career and life. Which means clients see immediate change resulting in decreased stress, increased confidence, and shifting from overwhelm to relaxation. Recognized as an Office of Personnel Management Presidential Management Fellow, Twanna left full-time federal employment to be an entrepreneur. She is currently the CEO of Twanna Carter Professional & Personal Coaching, LLC.

Here’s the truth, I’m sorry to disappoint you, but science hasn’t figured out how to burn fat from just But if we take a closer look, there are two main reasons why you can’t burn fat from just one spot: When When you’re in a calorie deficit, meaning you burn more energy than you consume, your body mobilizes When you build muscle, you increase your metabolism and burn more calories, even at rest. Cardio helps you burn extra calories, improve heart health, and reach your calorie deficit faster.

Written by Dr. Irene Sanchez-Celis Castro, Mentor & Healer Womb medicine doctor, spiritual mentor, and creator of Radiance the Podcast, Dr. Irene Sanchez-Celis, helps women awaken the magic in their bodies and embody the sacred through cyclical living, Chinese medicine, and feminine alchemy. There is a pattern I see repeatedly in my clinic. The women who appear the strongest on the outside are often the most depleted on the inside. They are leaders, entrepreneurs, caregivers, and high performers. They are disciplined, capable, and deeply committed to their work and the people they love. And yet they are exhausted. Not the kind of tired that disappears after a weekend off, but a deeper fatigue, one that settles into the nervous system, the body, and over time, even the hormonal landscape. This is burnout. And it is far more complex than most people think. Burnout is not just about doing too much One of the biggest misconceptions about burnout is that it’s simply the result of overworking. But in clinical practice, that’s not what I see. I’ve worked with women managing full lives who feel energized and resourced. And I’ve worked with women doing “less” who feel completely depleted. Burnout is not only about how much you do. It is about how your body is processing and sustaining what you do.   From both a Western medical perspective and a Chinese medicine lens, burnout often reflects a combination of: Chronic nervous system activation Depletion of vital energy (Qi) Exhaustion of deeper reserves (Jing) And insufficient nourishment at the level of the blood This type of depletion builds gradually, often unnoticed, until the body begins to signal more clearly that something needs to change.   Why high-achieving women are more prone to burnout High-achieving women are often rewarded for their capacity to push through. To stay consistent. To perform. To hold everything together. But what is reinforced externally can come at a cost internally.   Many of these women are operating in a near-constant state of sympathetic activation commonly known as “fight or flight.” Even during rest, the system remains active, thinking, planning, anticipating, and holding responsibility.  Over time, this creates specific patterns I frequently see in the clinic:   Spleen Qi deficiency – fatigue, overthinking, digestive issues Liver Qi stagnation – tension, irritability, hormonal symptoms Blood deficiency – poor sleep, anxiety, lack of grounding   Left unaddressed, this can progress into deeper depletion and systemic burnout. The body is not failing, it is communicating Burnout rarely happens suddenly. It begins with subtle signs: Low or fluctuating energy Disrupted sleep PMS or cycle irregularities Brain fog Digestive changes   Over time, these signals become more pronounced: Chronic fatigue Hormonal imbalance Persistent pain Emotional overwhelm   From a clinical perspective, these are not random symptoms. They are the body’s way of communicating that its current way of functioning is no longer sustainable.   Why “pushing through” stops working Many high-performing women respond to early signs of burnout by doing what has always worked, trying harder.   More discipline. More optimization. More supplements. More effort. But there comes a point where effort is no longer the solution. Because the issue is not productivity. It is depletion. And depletion requires restoration, not more output. How to reverse burnout in a sustainable way Recovery from burnout is not about doing less for a short period of time. It is about changing how you relate to your energy, your body, and your internal rhythms.   1. Regulate the nervous system A dysregulated nervous system cannot repair. Practices such as breathwork, meditation, and Chi Kung help shift the body out of chronic stress states and into restoration. 2. Rebuild energy at the root In Chinese medicine, we focus on restoring the body’s foundational resources:   Qi (functional energy) Blood (nourishment and stability) Jing (deep reserves) This is supported through: Nutrition Herbal medicine Acupuncture And lifestyle adjustments   3. Address stagnation in the body Burnout is not always just a deficiency. Many women also experience stagnation physically and emotionally. This can include: Muscular tension Pelvic congestion Suppressed emotional expression   Supporting the movement of this stagnation is a key part of recovery. 4. Reconnect with the body One of the most overlooked aspects of burnout is disconnection from the body. High-achieving women are often conditioned to override: Hunger Fatigue Emotional signals   Rebuilding this relationship, learning to listen and respond to the body, is essential for long-term resilience and health. A different way forward Burnout is not a personal failure. It is a physiological and energetic response to prolonged imbalance. For many women, it becomes an invitation to shift from pushing harder to listening more closely, from overriding the body to working in partnership with it.   Final thoughts The women who recover most sustainably are not the ones who try to fix themselves the fastest. They are the ones who learn to understand their body. Those who recognize that their symptoms are not obstacles, but signals. And who begins to build a relationship with their energy that is not based on force, but on awareness.   If this resonates, I offer online consultations, herbal medicine support, and mentorship for women navigating burnout, hormonal imbalances, and deeper transitions in their health and life. Follow me on Facebook , Instagram ,  LinkedIn ,  and my website for more info! Read more from Dr. Irene Sanchez-Celis Castro Dr. Irene Sanchez-Celis Castro, Mentor & Healer Dr. Irene Sanchez-Celis is a Doctor of Chinese Medicine, ontogonic hypnotherapist, and creator of Radiance: The Podcast. Known as a spiritual hacker embodied in feminine wisdom, she guides women through womb healing, tantric and shamanic arts, and cyclical embodiment. Irene's online programs blend Chinese medicine, somatic therapy, and sacred sexuality to help women reclaim their pleasure, power, and purpose. Her mission is to awaken the body as a sacred portal for soul remembrance and feminine leadership.

Meet Heather Burt, the visionary behind Your Individual EvoLution Directive, or YIELD. Burt, YIELD Coach What drives your passion for Personal Evolution, and what inspired the name of your Burt

How do you use anger without burning out?

Why people burn out when starting an online business & how to avoid it People begin their business journey Most people don’t burn out because they’re incapable of running a business. They burn out because they jump on quick fixes instead of choosing something real, with the right support The 3 key elements of building a business without burning out The right partnership and products One

Written by Dr. Ardeshir Mehran, High-Achievers Depression & Anxiety Disruptor Psychologist Helping Professionals & Parents Resolve Depression, Anxiety, ADHD, Trauma, and Live a Fulfilled & Bold Life | Author of the Bestseller Book, “You Are Not-Depressed. You Are Un-Finished.” | Keynoter & Podcaster My recent therapy client was a successful executive, a devoted mom, and disconnected from herself. She worked hard to hold everything together at work and at home. She smiled often but also cried a lot in our sessions. “I’m so burnt out,” she told me initially. But it wasn’t burnout. She was deeply depressed and anxious. Frankly, I find the popular conversation about burnout out of focus. Sometimes even faddish. In the U.S., corporations spend around $8 billion annually addressing burnout, with the average cost ranging from $4,000 to $20,000 per employee. Where does this money go? Urgent coaching, retreats, trainings, workshops, mindfulness apps, wellness kits – solutions that often skim the surface. That’s like focusing on the smoke while ignoring the fire beneath. What we overlook are the subterranean factors of depression, anxiety, and ADHD. Let’s look closer. Burnout isn’t a medical diagnosis. According to the World Health Organization, it’s an occupational syndrome from chronic, unmanaged workplace stress. It typically manifests as: Emotional exhaustion: Drained, depleted, unable to cope Depersonalization: Cynicism, detachment, numbness toward life, work, and colleagues Reduced personal accomplishment: Feeling ineffective and worried about failure  Ask yourself: Q: Why do you feel burnt out, while others seem unaffected? A: The differentiator is your level of emotional capacity, or depletion,   often rooted in depression, anxiety, or ADHD. Burnout signals emotional emptiness unfolding slowly, due to: Depression Burnout could be a sign of depression. It's a bi-directional linkage. Emotional exhaustion isn’t just “low motivation” or burnout; it often indicates unprocessed grief, unmet emotional needs, and a soul craving fulfillment. Anxiety Constant worry, fear of failure, and overthinking aren’t just due to workload. They stem from emotional instability, a dysregulated nervous system, and a lack of agency and psychological safety that hold one back. ADHD ADHD significantly increases burnout risk. Why? Because navigating a world not designed for your brain requires constant self-regulation. And that's tiring. It’s not a lack of effort; it’s emotional and cognitive exhaustion. Here’s what you can do For individuals Stop blaming yourself. You’re not weak. You’re emotionally undernourished. Tune into your emotional signals, not just your schedule. Set clearer boundaries. Activate your  Emotional Rights to feel, belong, express, and thrive.   For teams & organizations Shift wellness and burnout initiatives toward emotional fulfillment. Provide systemic, meaningful support, including: Psychology-informed leadership and wellness training (trauma, depression, anxiety, and ADHD) Safe spaces for daily discussions and practices to manage depression, anxiety, and ADHD Measure emotional health as diligently as you track performance KPIs.  Burnout is expensive emotionally and financially. It feeds on emotional starvation.  Burnout ends where emotional health begins. Let’s lead our teams there. Contact me to plan impactful solutions that truly matter for yourself and your team. Bestselling Book:  You Are Not Depressed. You Are Un-Finished. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Dr. Ardeshir Mehran Dr. Ardeshir Mehran, High-Achievers Depression & Anxiety Disruptor Dr. Ardeshir Mehran is disrupting the mental health field. His mission: Help to heal depression and to ease he emotional suffering of people across the world. Everyone else portrays depression as an immovable cause, a mood disorder that must be treated. Dr. Mehran busts this myth and focuses attention on the real culprit: the unfulfilled life we must lead when we deny our birthrights. He is the developer of The Bill of Emotional Rights©, based on 30 years of research, coaching, and clinical work. Ardeshir is a psychologist, trauma therapist, and behavioral researcher. He has a Ph.D. and a Master's from Columbia University, New York City. He lives in Northern California with his wife, son, and Lucy (family’s golden retriever).

Many caregivers burn out not because they don’t care enough, but because they care deeply in systems

If you’re feeling stuck, burned out, or unsure of what’s next, my framework, The Soft & Sensible Method

Most high-capacity givers are told they “burned out,” as if they mismanaged an infinite fuel tank.