Digitally She Does It Podcast

EPISODE 118: Beating burnout in business with Justine Blanchard

• Karen Davies

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In this episode of Digitally She Does It podcast, I sit down with Justine Blanchard, Body Confidence Coach and Reiki Master Practitioner, to talk all things burnout and finding balance as an entrepreneur.

Justine shares her experiences juggling multiple roles, the early signs of burnout, and practical ways to create your own “burnout plan” before things hit crisis point.

This conversation is packed with honest insights, supportive stories, and actionable tips so that you can create your own self-care toolkit that works for you.

Whether you’re just starting your business or are a seasoned entrepreneur, this episode is your friendly reminder that you don’t have to do it all alone and that self-kindness really does make a difference.

Grab your favourite drink, settle in, and get ready to feel inspired and supported!


How to get in touch with Justine Blanchard

Links:
https://body-confidence.co.uk/
https://www.linkedin.com/in/justine-blanchard-body-confidence-wellness/
https://calendly.com/bodyconfidencewellness

Zoco Networking: https://www.facebook.com/groups/zoconetworking
https://www.eventbrite.co.uk/o/zoco-networking-10884942946


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GOT...

Karen Davies [00:00:03]:
Hello, and welcome to today's episode. Today, I have a very special episode, actually, because I'm speaking to one of my business colleagues who runs her own business and helps her helps entrepreneurs with dealing with burnout and getting balance in their in their life, in their business, and helping them to kinda show up in the best way possible. 

So today, I am talking to Justine Blanchard, who is a body confidence coach and Reiki master practitioner, And we're gonna dive into the very big subject of burnout and what that looks like and how we can sort of manage it in the best way so we can really build businesses that thrive. So welcome, Justine. Thank you for coming on to today's episode. It's lovely to have you here. Would you like to just introduce yourself and let the listeners know, all about what you do and how you help?

Justine Blanchard [00:01:12]:
Absolutely. Thank you so much for having me on, Karen. Thank you for inviting me. So, yeah, burnout is a a huge, huge topic, and it's definitely one of the many things that can be addressed and and looked at with clients of mine in, in various different capacities. So, I'm Justine. I am a body confidence coach, a Reiki master practitioner as you mentioned. I also wear many other hats as do most of your listeners, I would imagine. So another one of the ways I sometimes introduce myself is multi hat wearer and support to many because as a female entrepreneur, I, as, you know, wear many hats and also, you know, in in my family life as well.

Justine Blanchard [00:01:58]:
So, you know, burnout is definitely an interesting topic because it can hit anyone at any time in any type of environment, whether you are an entrepreneur or you're employed or you're a homemaker or a caregiver or anything like that. And, as with most things, burnout can look very, very different to many different people, in the way that it manifests. So it's a really important topic to discuss and to be able to identify some of the ways in which to overcome it and to work with it.

Karen Davies [00:02:34]:
Yeah. Because I think with other with many entrepreneurs, especially, where, like you say, you're juggling so many different things, wearing so many hats, I think burnout can really happen. It can kinda creep and happen when you least expect it because day to day, you're focusing in on what you need to get done and those people that you're supporting without realizing that, actually, you're becoming sort of fatigued and tired because of all of that stress or all of those things that you're you're going you're doing on a on a day to day. I think sometimes, especially as women as well, we kind of do so many things. Like like you say, you know, supporting the family, running the home, being there for our partners, running a business, maybe multiple businesses, and it's a lot, isn't it?

Justine Blanchard [00:03:33]:
It is. You know? And and and it also is sometimes I think we we sometimes think that we have it all together, and we go through our day to day, and everything is is as it's supposed to be, and then one thing happens and it's just, you know, that that saying of the straw that broke the camel's back. It's just that that last final straw that pushes over the edge without without warning or anything. You know? I mean, you know, for anybody who's been through a a a bereavement, particularly a sudden bereavement, you know, you might be doing your day to day and getting through everything, and then that happens and it really just completely rocks the boat. And you, start those symptoms of burnout without without having any kind of preparation or knowing about it. So I think it's it is really important to make sure that one is in balance and connected through all the various areas of their lives. You know, when we talk about, some of the work that I do, it's all about connection. So it's all about the connection with the physical body, the mental body, the emotional body, the soul body.

Justine Blanchard [00:04:42]:
And I believe that burnout and things that rock our world can happen at at any time without any warning. But if we're kind of if we have our coping mechanisms, if we have our strategies, if we have our support systems around us, if we are physically connected to ourselves, ahead of then, we'll be able to handle those those knockbacks a little bit easier.

Karen Davies [00:05:10]:
Yeah. Absolutely. I think it's one of those things, isn't it, that, you know, as you said, it can just be something more that that tips somebody over the edge. And then before you know it, they're in that state of struggle because they're not where they need to be mentally, because they're they're tired. They're they're exhausted, and they're they're they're just, burnt out. So what would you suggest if somebody well, firstly, let's talk about how this manifests. How does this come through in their day to day behavior? So if somebody is struggling and they're in that state of feeling tired or exhausted and and and they're losing that kind of passion because I know for me, I've struggled with burnout in the past, and that's where, for me, it shows up. It's that the feelings that I have towards the things that I'm doing.

Karen Davies [00:06:12]:
It's that that loss of joy that you once had, that passion starts to to to disappear. Everything becomes heavier. You know? The, like, the simplest of tasks just become a struggle. Yeah. Is that something that you you've noticed with your clients when they come to you because maybe they are in that state of burnout, or are there other things as well that kind of come through as a sign that they're in that that state?

Justine Blanchard [00:06:44]:
Look. Everybody's body is different, and everybody is different. So everybody's going to treat different things in different ways. So everything that you've described is absolutely, you know, your truth and how it works, how how burn how Bernat has manifested with you and, certainly, how it manifests with some people. So I think, you know, it's it's gonna be something different to each person. But I think the the important things is well, I'm gonna say be kind to yourself. And and it's something that everybody talks about. It's something that everybody's heard.

Justine Blanchard [00:07:16]:
It's a it's a phrase, you know, be kind to yourself, but not everybody actually knows what be kind to yourself means or how to be kind to yourself. So in all the examples that you just described is, you know, if you're feeling a bit tired, if you're feeling a bit sluggish, if you're feeling a little bit, you know, lost of passion and lost of love for the thing that you're doing, the important thing is to recognize that and to be able to step back, see the bigger picture, remember your why, remember why you're doing the things that you're doing, and find your ways of of getting back on track. So, you know, I very much, you know, believe in, you know, more prevention than cure, I suppose. So doing activities and, finding your strategies and your coping mechanisms to put into place, like, way before the burnout stage happens. Obviously, if we're already in burnout, we're already kind of getting to those symptoms. You know, there are ways to start from that point. But if you have all of your strategies that you can call upon and your toolkit that you can call upon as you start recognizing that you're getting into that burnout stage, you know, I think that that preventative, is is much better. So, some of the things that I would suggest are affirmations, are meditations, are, you know, finding an exercise that you like, finding some kind of outlet that's yours and helps you to connect back with your with yourself.

Justine Blanchard [00:08:49]:
You know? And that could be somebody who enjoys singing is to join a a choir or, you know, the rock choir or even I think some some pubs now are doing, like, you know, local singing groups and things. So totally non pressured if if that's your thing. If exercise is your thing, then to find the right type of exercise. So for example, I love things like dance fit and yoga and, and Zumba. I mentioned yoga. I I sometimes will will go to yoga, but yoga is not like my bag necessarily for my go to. So somebody who likes yoga and somebody who likes Zumba might not want the recommendation to do the other, if you see what I mean. So it's it's all about finding the thing that that works best for you so that you can call upon that.

Karen Davies [00:09:41]:
Yeah. I know for me, my go to is swimming. Uh-huh. There's some there's something about being in water that I find very therapeutic, and it helps me to switch off. And it it's one of those things that, like you say, when you find the thing and you can get into that that state of relaxation, I think that goes a long way to helping, doesn't it? Because it's it's helping you switch off and to to to move into to that state of calm where you can actually stop thinking about your business. Because that's the thing with entrepreneurs and business owners. You what I've what I've found sort of speaking to sort of a lot of sort of business colleagues and and obviously with myself as well, is you create a business because you're passionate about the thing that you that you wanna create a business on, so the thing that you sell. But often, people don't realize is the amount of work that goes into creating a business and then making it a success.

Karen Davies [00:10:42]:
And then you become the wearer of all hats. A bit like what you were saying at the beginning. And then that that's where it can lead to that burnout because before you know it, you're not just doing the thing that you've started the business to do. Yeah. You're doing you you know, you're the accounting. You're the Mhmm. You know, the bookkeeper, the marketer, the the the everything. And and I think that in itself can kind of it's really difficult to switch off, I think, because there's always something that needs doing.

Karen Davies [00:11:13]:
So like you say, finding an outlet that where you can go and switch off and just reclaim that balance, I think, is very, very powerful.

Justine Blanchard [00:11:25]:
Yeah. Absolutely. Absolutely. And and you've touched upon something really important there in terms of entrepreneurs working on all of the various aspects of the business. I mean, when when an entrepreneur first starts their business, they may not have the budget to create the teams, but I think finding the teams, finding the networks, finding the support as early on as possible is really important because, like you say, we we all love working in our businesses. We don't all love working on our businesses. Yeah. And that's where a lot of that pressure comes and a lot of the feeling of I have to be everything to everyone.

Justine Blanchard [00:12:03]:
But the fact of the matter is we can't be everything to everyone all the time. So it's really, really important that we come up with our support systems, and that could be, you know, networking, that could be friends, that could be well, you know, if even like with your swimming, you know, if you if you join a swimming club, you've got other people that you might chat to before and after you get into the pool. You know, you never know. One of those people might be a VA or a marketing specialist or, or an accountant, you know. And and before you even realize it that, you know, you you've you've got an accountability buddy at the swimming pool. You know? So it's I think it's important to to find find your tribe, in that way, and and networking will do that. And there's all kinds of different types of networking at all kinds of different costs. So if somebody is a brand new entrepreneur thinking, oh, I don't have the budget to to get a VA and a and a networking group and this and a that, you know, there's there's definitely different you know, there's free groups on Facebook.

Justine Blanchard [00:13:12]:
You know, there's there's, you know, networking. You can go anywhere from free to thousands of pounds per month, but you you find what you can afford and and in the the right type of people and lean on them.

Karen Davies [00:13:24]:
Yeah. Absolutely. I think I think for me, networking was one of the first things I did when I started my business, back in 02/2016, actually. Mhmm. It was one of the first things I I I knew that was going to be instrumental in the growth of my business because you get to meet like minded people, and you get to also have those connected conversations.

Justine Blanchard [00:13:50]:
Mhmm.

Karen Davies [00:13:50]:
And even if you're building a business online, you still need that connection with other humans. Like, it's so essential. And, I mean, I've I've had many times where I've kind of been in the the throes of doing whatever I'm working on, and I've been so focused. And then I come off my, my Mac, and I'm feeling really fatigued. And because, obviously, I've been focusing, and then I'll have a conversation with someone. It might be somebody that I meet at Met Networking, or it might be one of my business friends, or it might be even a client, and we'll have a great conversation. And that would just really kind of reenergize me. Mhmm.

Karen Davies [00:14:35]:
And so I think we need to have that support system around us. I I I feel like and and I don't know. May I you probably feel like this as well that in order to be successful at what we do, that support is is really instrumental in in getting us there because that support is what carries us through when maybe things haven't gone so well, or maybe you are feeling tired, or or maybe you you you've not made the sales that you've wanted to make, or or whatever. What whatever's going on in your world, I think having the right people around you can make such a difference and be the thing that lifts you up, especially when you are feeling tired and and burn out as well. Because then you realize you're not alone. And I think that's a big one as well, is understanding that this is just part and parcel of the journey of being an entrepreneur.

Justine Blanchard [00:15:32]:
Absolutely. Absolutely. And and finding that accountability. So when you were giving your examples a little bit earlier about sometimes if you've ever experienced the road to burnout or even been there that you felt, you know, fatigued, you felt that you, you know, were were losing the passion, losing the love for it, needing to step away from it or anything. When you when one is recognizing their own particular telltale signs is to get in touch with their accountability buddy. Say, look, buddy, I need you. Hey. You know? I, you know, I was there for you.

Justine Blanchard [00:16:07]:
I need you to be there for me now. You know? Let's get through this. And I think, you know, an accountability buddy through networking is really powerful as well because we are on that same journey in a way. You know, I I saw I saw something recently. Actually, I think it was during the pandemic even that, we're not all in the same boat. We're in the same storm, but in our own boats. And, you know, some people's boats are a little dinghy, some people's boats are a big yacht, but we're all kind of going through that same storm trying to navigate the waters of of our businesses. And and, you know, talking to a friend or a family member is always really great, obviously.

Justine Blanchard [00:16:51]:
But talking to somebody who has that common experience of being an entrepreneur, I think, is even better. So when it comes to accountability buddies is to find one, within your network.

Karen Davies [00:17:05]:
Yeah. %. And I think you can do that by going networking and connecting with people that you resonate with. Mhmm. I know for me, on a Friday afternoon, I have a a group of there's four of us, and we meet at 04:00 every Friday afternoon. And we talk about the week, and we reflect on the week, and we share our wins and the things that haven't gone so well, and also what we're intending on working on going forward, what the goals are. And and having those conversations keeps you focused and on track. And I think, like you say, accountability, having that in your business is going to be you can use it as your North Star if that's where you want so that you you do stay on course because that's another thing, isn't it? There's so many, you know, shiny light things out there, so many things you could be doing, so many marketing strategies you could be implementing.

Karen Davies [00:18:07]:
It's very easy to go down rabbit holes and find yourself off course. So I think also that accountability, buddy or or having a small group, the people that you, check-in with on a regular basis, they would will help you to stay on track so that you can just stay focused on the things that are actually gonna move the needle in your business.

Justine Blanchard [00:18:29]:
Of course. And and and, you know, going back to you then, because you gave an example of how burnout manifests for you, How has that Friday afternoon group

Karen Davies [00:18:40]:
helped you? Oh, it's been absolutely wonderful. We've been meeting now for a couple of years. So we've built, I would say, a really strong alliance. We are all building businesses online, so we are all in a particular community. That's how we met. We all have children, but that was our common ground. That's why we came together because we wanted to support each other, building our businesses online whilst having a family and having young children, and that has really helped because it gives me a space where I can talk about the things that I wanna talk about and get clarity around the things that I need to get clarity on and and get other perspectives. So and by the end of the by the end of us meeting, I mean, we often hour, hour and a half, sometimes two hours.

Karen Davies [00:19:42]:
But I feel like I'm ready for the next week. Like, I've I've got what I've needed out of it. And now we've just had these really great conversations. And I think what I value from it is that we all recognize the highs and the lows.

Justine Blanchard [00:20:00]:
Mhmm.

Karen Davies [00:20:01]:
The highs are really high. You know, getting those sales, you know, achieving specific goals, doing the things that you're setting out to achieve, but then the lows happen, and being able to support each other through that. And those lows can be really low. But it but it's, again, it's lifting each other up so that you feel supported and that you know that you're not alone. Like, everyone goes through this. And I think that it's like being on a roller coaster. That that's probably the best way I can probably, describe the entrepreneurial journey, isn't it? It's that Yeah. Roller coaster of, you know, sometimes things that go brilliantly and your plan works, and other times, it just flops.

Karen Davies [00:20:47]:
So making sure you've got the right people around you that can just, again, keep you on course. And we have a little WhatsApp group. So, you know, if something happens and one of us gets a win, we share it in the Facebook, in our WhatsApp group. And and I really value that as well. Yeah. So so we're we're kind of the support in each other's pockets. But I but but I think that's something that's really helped me, having been through burnout, having been at that place where I just wanted to walk away from everything, to be honest. I was so tired and exhausted and disillusioned, that I just wanted to kinda throw the towel in.

Karen Davies [00:21:25]:
And Yeah. And I think what got me through was the support I had around me. Yeah. And I was able to kind of pick myself up, brush myself down, and carry on, and and and change course as well. You know, I changed I I I refocused where I wanted my business to go, and I think that really helped as well. So, yeah, I think having the right people around me and and recognizing how I was feeling, I I think made such a difference.

Justine Blanchard [00:21:57]:
Yeah. I agree. And and so this is what we were talking about earlier about having the right tools in your tool kit, the right support, the the right people around you, the the right thing to to to grab a hold of. So being a bit more preventative than than cure, you now know that you've got that group and that, you know, burnout is less likely to happen for you again. But when you start recognizing it and even better when the other three that are holding you accountable start recognizing it in you, they'll call you out on it and you'll be able to pull back and, and call upon some of your coping mechanisms and some of your tools and go and get out to the pool. You know? So those those are your examples, aren't they? You know? And I think it's important for people to to create the self awareness, to know when and where and what it looks like for them. Because as I said before, you know, burnout is going to look and feel different for everybody, but it's really important to allow yourself or allow oneself the the space and the time to, you know, to I'm gonna use the word heal to actually heal. Because while somebody might think, oh, I'm just stressed at work, you know, their their stress causes a lot of havoc on the body, the physical, the mental, the emotional, and the soul body.

Justine Blanchard [00:23:17]:
So to find Yeah. Find the thing, in advance, you know, that we can call upon. You know? So I I'll give you an example, with me is, I owned a business prior to being, what I'm doing now, to being a sole trader. I I owned a curves franchise. So I had, you know, a premises. I had a franchise agreement. I had franchise fees. I had staff.

Justine Blanchard [00:23:41]:
I had members. It's you know, it's all big business. And it was really stressful. But, actually, you know, I was like that swan just kind of paddling about. You know? From from all accounts, nobody would have ever recognized that I was stressed, really, because I had my head firmly above the water, and I was doing it day by day. But tell you what, I get home, and it was just like I pulled the cord out and powered down like the robot that I was. And, you know, I was just like, that's it. I am peopled out.

Justine Blanchard [00:24:15]:
I cannot talk to anybody else until tomorrow. I've gotta recharge my batteries until tomorrow. That's it. You know? And it really did affect it it affected relationships, you know, personal relationships more than professional ones because I was being that swan on the outside.

Karen Davies [00:24:31]:
Yeah.

Justine Blanchard [00:24:32]:
But at that time and that was a time that was pre Reiki. That was pre my body confidence coaching, certification and learning and everything. So I didn't have my coping mechanisms then. I didn't have my toolkit. I didn't know what to call upon. All I knew was tomorrow, I am going to get up, and I'm gonna do it all over again. Well, I'm at home right now. I'm powered down.

Justine Blanchard [00:24:59]:
I don't have to do any more peopling for at least the next eight hours. Tomorrow morning, I'll do it all over again. And I'm really proud to say that I didn't hit burnout, but I ended up selling the business. You know? And I was on that trajectory to get on to that burnout. If I I didn't know if I had known then what I know now kind of thing, and people say that, don't they? You know? Yeah. But, and and that's all part of learning how to be kind to oneself. You know? I recognized that I was heading towards that, but I also recognized I didn't have those coping mechanisms. And my co the coping mechanisms that I had at the time were probably a lot less healthy, than they are now.

Justine Blanchard [00:25:44]:
So that's what I meant mean about, you know, getting to the preventative. So learning a little bit more about affirmations, learning a little bit more about meditation, settling down, finding out what your likes are, what your dislikes are, figuring out where your favorite place is in nature so you can just go outside and breathe.

Karen Davies [00:26:06]:
Yes. Yeah. Just go and get some fresh air. I think sometimes I think a walk in the middle of the day is just so rejuvenating, isn't it? A %. Getting out.

Justine Blanchard [00:26:20]:
It really is. It's really, really important.

Karen Davies [00:26:24]:
It's almost as though entrepreneurs need, like, a burnout plan or how to avoid the burnout plan. Do you do you know what I mean? So, like, if if certain things are happening and you're starting to feel a certain way, having a plan in place that you can kinda work to that's gonna support you so that you can get yourself back on track, so that you don't go down that road of feeling burnt out. Mhmm. Because it's

Justine Blanchard [00:26:56]:
That's a great idea.

Karen Davies [00:26:58]:
Yeah. Because it's, it's it's it can stop you in your tracks. See, it's debilitating. The last thing you wanna do is the thing that you've been doing. So having something in place, whether it's just, right. Okay. This is my plan. This is my self care plan, essentially, and this is what I'm going to do on a daily basis that's going to support me so that I can show up as I need to and be supported in that in that process as well.

Justine Blanchard [00:27:33]:
Yeah. Definitely. And I, yeah, I I think it's it's a great idea. It really is a great idea, and I feel like everybody who goes into becoming an entrepreneur should come up with that, you know, burnout. Then my my my pre burnout plan, it's a really, really good idea to find out the things. And, again, it goes back to just knowing what your likes and dislikes are and what's gonna work for you and what's not gonna work for you. You know, when it comes to exercise, as I said, you know, like, if I'm talking to somebody about exercise, I say, why don't you go to two Zumba classes? But they absolutely hate that kind of music, and they absolutely hate dancing, and they hate doing it as a group activity. And it's certainly not going to be the thing that helps them.

Justine Blanchard [00:28:15]:
So everybody needs to find out the thing that's gonna work the best for them. And, also, you know, as I mentioned, also about being really self aware, of of where where you're headed. You know, I'll give you another example about where I'm at now with my business is, you know, I became a coach and a Reiki master over the last five, six years, and it is being a a sole trader. And there have been times over the last number of years where I've got really, really frustrated toolkit. I've got my my pre burnout plan, if you will. So that hasn't quite happened to me. But what has happened is, you know, kind of got all those momentum, you know, got clients, got my marketing where I wanted it to be. You know, momentum, momentum, momentum.

Justine Blanchard [00:29:11]:
And then, and then I was having a wedding two years ago too. So, so in, like, the six months leading up to the wedding, I was like, oh, I'm gonna peel back on my marketing because, you know, I need to focus on getting ready for the wedding. As soon as I have the wedding out of the way, then I'll, you know, hit the ground running and everything, completely not recognizing how much post wedding admin there is. So kind of, like, didn't get into that. Then I was kicking myself because I was like, no. But it was my plan to have all these clients straight after that. You know. And then it was then we delayed our honeymoon.

Justine Blanchard [00:29:44]:
So then it in the months leading up to the honeymoon, I was like, oh, well, I can't do all of my marketing and my effort for that now because, you know, it takes months to get your marketing and, you know, you then I'll get the clients, but I'll I won't be able to service them because I'm going away for all this time. And there's been several times over the last few years where I've been stop, start, stop, start. And and for the first few times after the stop when I went back to the start, and I didn't immediate get immediately get, like, a full roster of clients and everything. I was really, really frustrated because I was like, oh my god. I've been at this now for years. How do I not have clients right now? And then I just have to remember, well, actually, every time I pull back and start again, it is day one again. So I have to remember that I'm starting today. You know? I haven't been at it for years.

Justine Blanchard [00:30:40]:
I'm starting again today. And then when you recognize that you're starting again today and you then be like, okay. Let's just start again for today. And it's not that you're there. You're failing at all of the marketing and you're failing at all of the networking and you're failing at all of the things because I consciously took time out for a particular reason. I made a choice. I've made that choice, and now I'm choosing to come back. I'm choosing to start again, and I'm gonna start again from today.

Karen Davies [00:31:14]:
Yeah. But that's why we choose also to build a business or to create something that works with our life. I mean, that's what it's about, isn't it? It's creating something that is supporting you through those life events as well. Mhmm. Because life isn't going to stop because you have a business. And, you you know, you're absolutely right. You I got I've I've done it a few times where I've had stop start because of things that I've had to that's taken my attention. But you're not starting from scratch because you you you've shown up consistently at networking online, like, before, and and that and there is a compound effect to that.

Karen Davies [00:32:02]:
Like, things do work in the background, and sometimes taking a bit of time out can affect that momentum. But because of the consistency that you then have when you are working or when you're available, you're building up that that that compound effect in the background. It's it just means that for a period of time, you you often have to take that time out. But, yeah, I think I think the whole thing about having a business or being an entrepreneur is so that so it it's we can create the life we want. And you and Nick were able to have a beautiful wedding, an amazing honeymoon, and you were able to kind of still have your business and have that freedom when you came back to start it all over again or to do the thing that you were ready to do when you came back. And I think that is that's what it's about, isn't it? It's it's that freedom of choice that, you know, you're you're not answering to a to a greater power. You are building something that's giving you flexibility around these life events.

Justine Blanchard [00:33:11]:
Yeah. And I think a reminder of that is part of being kinder to ourselves and kind of being and and part that self awareness of, you know, not heading towards burnout. It's like, okay. We have made this choice. It is working for us in the background. I know what to do. I know how to start again. You know? I've got my buddies.

Justine Blanchard [00:33:36]:
I've got my accountability group. I've got my outlet. I've got my way. I've got my my twenty one days of affirmations that I can stand and say in front of my the mirror to boost up my confidence and boost myself up and all of those things. You know? So, you know, burnout, shmearn out.

Karen Davies [00:33:56]:
It is. Yeah. %. A %. And like you say, it all starts with the awareness and then having that that that plan or toolkit in place to to support you, isn't it? But I I think when we choose to create a business, we're choosing to put freedom in our life, to give ourselves that freedom back, to give ourselves the ability to actually create the life we want. And I know for you at the moment, you've got a lot of amazing things going on. And if you weren't in the position you're in now with your business where you are in your business, that probably would be all the more difficult in some ways because you wouldn't be able to to do what you do around it. Yeah.

Karen Davies [00:34:41]:
I I my my business is very much about supporting my my family, my life, you know, so that I can be there as and when I need to for my children so so that I don't miss anything. And I've I've I'm quite proud of the fact that I've never missed, anything at my children's school. You know? So as I'm going through primary school, I've always been there for all of those events. And for for many, many years, I met my daughters at the school gates, and I was there. I was present. I didn't have somebody telling me that I wasn't able to be there at those events because I was needed somewhere else. I was able to shape what I was doing around around what was what was going on. And and, you know, that in itself is for me, that that was worth all of the work.

Karen Davies [00:35:34]:
Because because I now I look back, and and my youngest is now going to secondary school, which I can't believe because it's I just don't know where that time's gone. But, yeah, when I look back at their primary school years, I was able to enjoy that with them. Those formative years where they are really being shaped, they came home to mom and dad being there. So they came back and that to that stability and that security and knowing that both mom and dad are going to be there. We we've both been respectively working on our on our like, me and my business. My husband's got his career, but we've always been there. And I think that's what that's what this has given. And I think when I was when I when I went into burnout, it was because I was getting very, very busy, and and maybe I lost sight.

Karen Davies [00:36:27]:
There was a a a point where I was I was just being offered so much work, and I I had to learn what I could and couldn't do in terms of, managing that workload. Yeah. And and I learned that through realizing I'm burnt out, though, I was guilty of taking too much. But that's part of learning.

Justine Blanchard [00:36:47]:
Yeah. Absolutely.

Karen Davies [00:36:48]:
Where I'm at now, you know, I wouldn't that that I would be making different decisions, and that and that's part of growth. So that that's how I sort of see a bit that's how I see the business working is giving you that freedom and flexibility to lead the life that you actually wanna live.

Justine Blanchard [00:37:05]:
A %. There's a and and it's also about being connected to oneself so that you can recognize, like we were talking about before, all of your wins, all of the the low moments, and and everything in between. There's there's what I I there's a couple of coaching things that I learned when I years ago when I was doing, some of my training, which has stuck with me for all of this time. And it's it's one really quick thing that I do every single morning, and then there's another quick thing that I do every single night, before I go to bed. And both of these things take less than a minute. Would you like can I share? Yeah. Go for it. That would be great.

Justine Blanchard [00:37:52]:
So every single morning, I do a series of of five things. The very first thing is to express gratitude. So that can be as many things as you want, but, like, at least one thing. So one thing to be grateful for, express gratitude. So that can be sun is shining, slept well, enjoyed dinner last night, looking forward to today, anything. Just expressing one thing of gratitude at least. Number two is to set an intention for the day. So that could be, you know, rattling through your to do list if you really want to, but, ideally, you know, just one really strong intention for today.

Justine Blanchard [00:38:29]:
The third thing is to take five deep intentional breaths, but really focus on taking those five deep breaths. The fourth is to smile because no matter how strange it might feel to just randomly smile to yourself in bed in the morning, it really wakes up your whole body with a smile. And then the fifth thing is to express forgiveness. And, again, that can be as deep or as shallow as as you want it to be. It might even just be, you know, I forgive myself for getting up at the night and not falling asleep again for ten minutes or something. But by expressing some kind of forgiveness to yourself or others or anything, you're kind of starting that day on an absolute connected and clear slate.

Karen Davies [00:39:21]:
Oh, I love that. Take,

Justine Blanchard [00:39:22]:
like, a minute.

Karen Davies [00:39:23]:
Yeah.

Justine Blanchard [00:39:24]:
Takes less time to do it than it did for me to explain it.

Karen Davies [00:39:27]:
No. I love that. I absolutely love that. And I think, like like I said, I agree with all of that. The gratitude thing I part, I think, is is so powerful. But I love the fact that you have a system, and that system is what sets you up. And and I think that and I think that's really valuable. So thank you for sharing that because

Justine Blanchard [00:39:50]:
Oh, you're very welcome.

Karen Davies [00:39:52]:
That that will help others, I think, to just reset themselves, at the end of every day or at the start of the next day. And I think, like you say, doing things with intention, isn't it? Sort of Yeah. You know, and feeling feeling that gratitude. Because sometimes it's it's we get caught up in the things that are not working, the things that don't seem to be going the way we want it to be going, and and that can only lead to a downward spiral. And so it's keeping yourself in that high vibration so that you are ready to receive. And Absolutely. And I and I think what you're sharing kinda sets you up for that. Yeah.

Karen Davies [00:40:32]:
So thank you.

Justine Blanchard [00:40:33]:
Thank you. You're very welcome. Well, those five things can be repeated again at night, but, I do I do something different at night, which is, puts a smile on our face as well. It's it's called, it's high low and buffalo. Okay. So high low buffalo is something we do every single night before we go to bed, and high is, you know, quite obviously, what was your highest moment from today? Low was, you know, was there a low moment today, and how did you overcome it? What did you learn from it? You know, how will how will you kind of get through that thing? And buffalo is maybe something something else. So something surprising, generally. So high low buffalo, and the buffalo is something that surprised you today or made you laugh or or sometimes we we do as, like, a a second high kind of thing.

Justine Blanchard [00:41:22]:
And and it's and it's really cool because when you do that regularly, we we do it pretty much every day. When you do it regularly, you kind of get to bed and you you think, oh, do you know what? Actually, I don't think I had any lows today. Or, actually, today was tough, and today was a a series of lows, actually, but this was a high. I did actually find a high through that day kind of thing. And, and and it's and it's really nice to just kinda clear the slate of the day as well.

Karen Davies [00:41:54]:
Oh, no. That sounds that sounds amazing. I like the sound of that. Yeah. And and you're recognizing that there is good in a day as well even when you do feel quite low. So, that's that sounds really good, very powerful. Thank you. One of the things that just to on that note, just to share is, I was somebody said to me, they said, at the end of every day, on a slip of paper, write down all the things that you've achieved.

Karen Davies [00:42:29]:
So it could just be, I got my email out today or

Justine Blanchard [00:42:32]:
Mhmm.

Karen Davies [00:42:33]:
I I was consistent with, you know, posting on social media or or maybe I had a great conversation with somebody. And then to take that piece of paper, fold it up, put it in a jar Yes. And then at the end of the year, when you go into that reflection time of, you know, what's happened over the year, how has my year been, how you know, and you're trying to remember, which sometimes can be quite challenging. You've got a jar full of amazing things that have happened, things that you have recognized in those moments as being wins. And then that becomes because you'll just have, like, a huge pile, and you'll be able to sort of see, actually, you are moving forward. You are doing great. Things are working. You know? So when you do feel low as well, you can always put your hand in the jar, grab one out, and just remind yourself.

Karen Davies [00:43:23]:
But I think that's a powerful reminder as well.

Justine Blanchard [00:43:27]:
I I think that's amazing. Absolutely brilliant. I love that. And, you know, as somebody who's, you know, been through burnout, would that have helped you? Yeah. Absolutely. Because it's

Karen Davies [00:43:40]:
it's it's remembering that you you're doing good. Yeah. Things are happening. Things are working. You show up. You do the work. You be consistent, and and things move forward. And and when you're in the the midst of burnout and you forget that, you just see what isn't working and what you're doing wrong and what you're failing at.

Karen Davies [00:44:04]:
And and I think it's that jar of of all those notes is a powerful reminder of what you're capable of and what works. And it could just be things like, again, I've I've taken a new client today, or I've sold a product, or I've had a really great conversation with somebody that's interested in my online course. Yeah. The the the whatever lights you up and gives you that feeling of achievement or, you know, makes you feel good even, that's what goes in the jar, and that's what becomes that powerful reminder that that what you're doing is working.

Justine Blanchard [00:44:41]:
Absolutely. And

Karen Davies [00:44:42]:
So yeah.

Justine Blanchard [00:44:43]:
And and and if somebody doesn't want to write it and stick it in a jar, you can do it as a continuous note in your phone. Yeah. You can leave your song voice notes and then randomly play a recording back to yourself. Yeah. There's, you know, there's lots of different ways of doing that, and I think it's really powerful. And I think, you know, if you if one is in that burnout stage, you know, one thing that they could write on their note is, I made my bed today.

Karen Davies [00:45:09]:
Yes. I washed the

Justine Blanchard [00:45:11]:
dishes today. I got the laundry in today.

Karen Davies [00:45:15]:
Yeah. Or I got out of bed or I got out of bed. You know? Because sometimes when when life feels heavy, getting out of bed can be a challenge in itself, so recognizing the small wins in the day. Absolutely. Absolutely. So before we finish up, because we have spoken about so so much great stuff here that I I really hope is of value to the listeners, what's the one thing for somebody that that feels like they are moving towards that state of burnout, what is the one thing that you would you would advise them? You would say, okay. If this is how you're feeling, then this is what I suggest.

Justine Blanchard [00:46:03]:
Well, the five things that I said earlier, I think, would would really play well into that. So I do it every morning, but it can be done at any point in the day or at nighttime, anything like that. And I think one of the things, number three of the five there, which is of the stopping and breathing, is incredibly powerful because really just taking yourself out of your thought process of your physical situation, of anything, and having those five deep breaths will change the perspective. And and I think, so that those five things. So gratitude, intention setting, having the five breaths, having a smile, and and giving yourself a a piece of forgiveness. I think those five things at any time of the day. And and saying them out loud, saying them with somebody, so with a partner, with, with a child, with a parent, with an accountability buddy, with anyone, you know, doing those five things together, I think, would really make a big difference.

Karen Davies [00:47:09]:
Yeah. I agree. And I think those five, steps, I think, would would absolutely help in in that state, really, which would have been great to have known. Mhmm. But but like I say, you live and learn, don't you? And that's that's part of the the journey that we're on. So, Justine, thank you very much for, speaking with me today. Now before I just close today's episode, I feel like because we've touched upon it, I want you just to talk about very briefly the amazing network that both you and your husband run because it's one because it's one of my favorite networking groups. Aw.

Karen Davies [00:47:55]:
And I want to give it a shout out. So do you want to just share that with the listeners about, Zuiko?

Justine Blanchard [00:48:02]:
Yes. Absolutely. Thank you so much, Karen. So, Zuco is z o c o, and it stands for Zoom and Coffee. So it's a network that was born during the pandemic all on Zoom, but always with the intention of it becoming hybrid. So we've got meetings online, mainly on Tuesdays, and we've got five in person soon to be six in person meetings, in, Richmond, Cobham, Woking Dorking, Chiswick, and Wimbledon, which I know you're coming to. It's going to be the newest in person meeting. So we're a collective of small business owners, sole traders, and we get together to for the purpose of of networking, of support, of collaborating.

Justine Blanchard [00:48:50]:
We very much work on the ethos of collaboration over competition. So there's no pressure to refer, no minimum requirements on, membership fees, and, we're just a a collection of of good eggs. Yeah. To support each other.

Karen Davies [00:49:11]:
Yeah. So it's a bunch of really lovely people. And it doesn't matter what work I do in the online space. I networking is is one of those, things that will just be there, because I don't think you can, replace that that person to person connection. Because I think business is all about relationships, and you need that in your business, I think, in order to to grow and to be successful because it's going to be the people around you that are ultimately going to make a difference. So I love Zuco. I think it's absolutely brilliant. I every time I go, I have such a good time, and the people there are just fabulous.

Karen Davies [00:49:56]:
And Thank you. So so for my listeners, if you are looking for an online networking group, then I would really recommend Zuiko networking. I will put the links to that group in the show notes. And, Justina, how can my listeners work with you if they are looking to kinda get some support, in their business, you know, getting some balance back and just, you know, managing that the the overwhelm that they may be feeling. How how can you help them?

Justine Blanchard [00:50:31]:
Well, a converse an initial conversation is always free. We always say that in networking. So, I'm on all all the main social media channels. I'm on LinkedIn, Facebook, Instagram, probably in that order. So I can be reached on any of those places. My website is body-confidence.co.uk. And I think the best thing to do really is if somebody is listening to this and kinda likes my vibe and wants to have a bit of a conversation, that's where it starts. There's, you know, booking link for the conversations are are all over my website and all over my socials.

Justine Blanchard [00:51:10]:
So just reach out. We'll have a chat, see if we vibe together, and see if we might be able to work together.

Karen Davies [00:51:17]:
Brilliant. Thank you for that. What I'll do is I'll put all of your details in the show notes as well. And, so so they're there for the listeners, if they would like to get in in touch. But, Justine, thank you very much for coming on the show today, for talking about such an important topic. I think we've uncovered so much good stuff, and thank you for sharing your tips as well because they've been really valuable.

Justine Blanchard [00:51:42]:
Thank you very much. Thank you for having me. Can't wait to listen.

Karen Davies [00:51:46]:
Thank you.