Val is back and this time she’s brought on a licensed therapist and burnout coach!  Alicia Johnson is here to tackle the subject of burnout and achieving a meaningful work-life balance. Do you know or recognize the “burnout signs”?  Alicia will tell us what those are and talk about the importance of early detection and the value of self-reflection.

Throughout the discussion, Val and Alicia highlight the struggles of maintaining boundaries, especially for entrepreneurs, and stress the significance of engaging in joyful activities. The need for self-kindness and self-compassion in the pursuit of authenticity and burnout prevention is paramount for an online business owner. Don’t forget to take some time for yourself today.  Incorporate self-reflection and gentleness in your day today!

Connect with Alicia Johnson:

Alicia Johnson is a therapist turned coach who found her niche in helping others navigate burnout and the struggles of modern-day hustle culture. Online anxiety, burnout, and trauma therapy for Women in Michigan, Oklahoma, Delaware, South Carolina, & Florida. With a background in therapy and research, Alicia draws from her own lived experiences to relate to her clients and provide them with the tools they need to make positive changes in their lives. She is passionate about destigmatizing the conversation around burnout and actively works to tackle the hustle culture and mentality that so many people struggle with. During the COVID pandemic, Alicia realized the need for more open conversations about these issues and has since dedicated herself to helping others live a more fulfilling and balanced life.

Instagram: https://www.instagram.com/aliciajohnsonlmft/

Business Website: http://www.aliciajohnsononlinetherapy.com

Facebook: https://www.facebook.com/people/Alicia-Johnson-Online-Therapy/100065086297326/ YouTube: https://www.youtube.com/@AliciaRJohnsonOnline

Need more guidance around burnout?  Listen to Alicia’s podcast, Authenticity with Alicia: https://podcasters.spotify.com/pod/show/aliciajohnson/episodes/Authenticity-with-Alicia-e2d47ht/a-aanpbqq

Connect with Val:

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Val:

Val:

Alicia Johnson:

Thank you so much for having me. I'm really excited to talk.

Val:

Yeah. So if you don't mind, would you tell the listeners about yourself,

Alicia Johnson:

Val:

Yeah. And, yeah, I I love it. It's it's gonna be I think you're gonna have so much fun doing the podcast.

Alicia Johnson:

Oh, yeah.

Val:

And and getting so much more words out there. So before we even start, I have to ask because you're in Michigan, are you team blue, or are you team Spartan?

Alicia Johnson:

Team Blue,

Val:

national champion

Alicia Johnson:

shows. Stayed up way too late last night, but it was so worth it.

Val:

So we're quote. We're recording it. It happened last night, everyone. And and, of course, I'm in the Seattle area, so I we're we're in 2nd place. The beautiful thing is that All of my friends that are from Michigan, I I celebrate with you because that was a really good win. And we were totally hoping You know, my house was totally hoping that it would be Michigan UW. So so, yay, you guys. Congratulations, damage.

Alicia Johnson:

They're joining the big ten next here, so I'm sure there'll be lots of rematches.

Val:

Right. Exactly. Yep. So on from that, squirrel. Yeah. Had had to go there. Yeah. Had to give my congratulations.

Val:

But, oh my gosh. I totally lost my train of thought. Happens. So how did you get start out started out in the, the the burnout niche? The, you know, coaching for the burnout.

Alicia Johnson:

Yeah. Well, that the my coaching came later, so I definitely started out as my niche in my therapy realm. And, like, A lot of therapists and, like, researchers and all that is, like, the research is me search, and I feel like that can be relatable to a lot of therapists and coaches who Find out their niches. We have lived experience, you know, and so I can really relate to being burnt out and stuck in a job and Coming home and not enjoying the things that I used to do, and just kinda like going through the motions and not being a really active participant in my life. And I made a lot of changes and did a lot of exploration, and I was like, oh, well, like, I know I'm not the only person going through us. And it's not a diagnosable thing in the DSM at the time that was around when COVID was happening. And so I was like, we need to Have more of these conversations and really tackle this hustle culture and mentality. And it just kinda, like, really fit with with My my modalities, my personality, and then my lived experiences.

Alicia Johnson:

And then of course, you know, through my own just journey and kind of adding coaching. I was like, I wanna help other therapists and other helpers who I see this so prevalent in this field.

Val:

For sure. Yeah. I mean, my husband's a firefighter, so, of course, we've got the nurses and and, you know, the the caregivers in and just everybody in that whole field. And it takes a toll on you because I mean, even if you've got your boundaries up, you're still taking on part of what your clients are going through.

Alicia Johnson:

Oh, yeah. And we give so much of ourselves in those helping roles, those first responder roles, where it's not as easy to just, like, check it out the door always. Like, we're humans first, I always say. And so, like, it's yeah. We can have a great support system. We can have good coping tools. We can have boundaries, And we're still gonna be impacted sometimes.

Val:

Definitely. And especially because that's why you got into it to begin with.

Alicia Johnson:

Right?

Val:

Is like, your heart is hearing. So it's the short part. Yes. I

Alicia Johnson:

would say everything has pros and cons.

Val:

Yes. For sure. So oh, I had a thought. Good grief. What is up with my brain today? I I had a thought. Oh, here was my thought. And I'm not usually so scattered, but here I am. I loved that you were talking about the fact because you are a licensed therapist, and we're always talking about expertise in the entrepreneur space and how you bring it in.

Val:

And I love and I this is probably my own thing. I love the fact that you are saying that just like everybody else in the world, You are finding your experiences, and that's what you're using in your practice, you know, per se.

Alicia Johnson:

Yeah. And I think it's becoming more common, I think, in the entrepreneur world to kinda, like, be more of ourselves, and that's how we're really connecting with people. Whereas, I feel like maybe, you know, 20 ish plus years ago, it was, like, nope. You have to just be, like, this blank slate, and, you know, not show any of your personality, And just do what the consumers want, and it's very much more about the relationships, I feel like. And we do that by being ourselves and doing appropriate self disclosure. Like, I'm not gonna make all my coaching sessions or therapy sessions about me, but they're connecting with me. They're choosing Me.

Val:

Mhmm. Mhmm. Yeah. And the and the fact that you might have had a similar experience, that's part of the connection.

Alicia Johnson:

Oh, yeah. It helps people feel like they're not alone because So many times when we're in those really dark places, we feel really isolated, and that we're doing something wrong, or that we have all this shame and guilt, and just to be like, hey. You You know, it's different experiences, but, you know, I've been there. That can just be enough for people to let their guards down and be like, oh, I'm not crazy. And I don't use that word, but that's with our voices are telling us in our heads.

Val:

Yeah. Yeah. Or that whole, you know, I'm the only one going through this. Why does everybody else have it together and I don't? Yes. Which everyone that's, like, every other day for me. So you know what I mean? It's like No

Alicia Johnson:

one has a ticket. Let's be honest.

Val:

No. No. It's like one day, it's, like, super high one day. And and, actually, that's, you know, the funny thing. I I've been very open on the fact that I finally acknowledge that I have anxiety issues. Yeah. And that's Probably why I'm a little squirrelly today is I'm, like, in between meds. So Mhmm.

Val:

I'll do it. Meds. Yep. So I've been open about that because I've I've been through the burnout. Yeah. I get it. And and I I talk to my clients and my audience, and I am like, you know what? It's probably gonna come around again. It's it just is.

Val:

We go through cycles. Mhmm. So How do you notice when burnout's coming around?

Alicia Johnson:

That's a huge like, that's been a huge Part of my burnout prevention, that's what I always recommend other people too, is just those early warning signs. And so, for me, I've done a lot of self Flexion, I continue to do it because as we change and adapt, sometimes our burnout symptoms can also change and adapt.

Val:

Oh, for sure.

Alicia Johnson:

My biggest one is irritability. Like, if I start getting kinda like snappy, like, I'm a fairly chill person, like, go with the flow. So if I'm starting to Snappy. It's like, oh, like, who are you? And if I, if I have a snack and that's still not helping anything, then I'm like, oh, what's going on? And when I just, like, I'm so tired after a days of work repeatedly. So we all have a hard day at work once and all. Sometimes, I always say that we have to really lean into work sometimes. But if it's, like, every day of the week, I'm just laying on my couch, and I can't do anything. I can't go for a walk.

Alicia Johnson:

I can't really, like, have a conversation. I'm like, oh, maybe something's going on.

Val:

Right. Right. Yeah. The snappy, that's, That's a flag for my husband. Yeah. When when I noticed because he's the big old teddy bear. And I noticed, you know, when when he's Cranky, I would say. Yeah.

Alicia Johnson:

You

Val:

know? Coming home from work, and all he's doing is complaining about this and that and this and that. Mhmm. You know? It's like, oh, hey, or Yep.

Alicia Johnson:

And that was me at my old job. So I thankfully now, like, run my businesses. So if I'm getting cranky at my boss, it's myself, and I can kind of handle that. But I know that was my big sign when I worked at an agency is I would come home, and I would spend probably the 1st hour, with my partner just Complaining about work. And I'm, like, I I'm already spending 8 plus hours a day at this place. I don't wanna spend my limited time with my partner complaining about this place. And so that was a huge sign for me when I was in the agency setting.

Val:

Yeah. Yeah. And and you know what? I do notice that in myself. I don't think I really put it towards, like like, burnout, but I know for me that when I recognize that I'm doing that, when I get tired of hearing myself complaining is when I make changes. Yeah. But it's like

Alicia Johnson:

the last time. Things okay. You You know, once in a while, but really it's like the, oh, okay. Like, I keep coming back to this. Maybe I need to do something about it.

Val:

Exactly. Because we're the only ones that can make that change.

Alicia Johnson:

Yeah. Again, pros and cons.

Val:

Yes. Exactly. So What do you recommend as a a start? I mean, there's obviously, you have to recognize it first. Is there a way to start recognizing a little bit more?

Alicia Johnson:

I think this is I always just recommend just, like, Spending a couple minutes with yourself a day. You know? I think that's a big thing with my lens of burnout prevention and treatment is we don't all have the luxury of a ton of time, a ton of energy to do these really big things. So Yeah. If you're listening and you're like, okay. Yeah. Like, this sounds great, but, like, when am I gonna do this? Right. If you're you know, when you're brushing your teeth at night, just kind of doing a quick check-in, doing a body scan, seeing if there's any Tension in your shoulders or your jaw. Just reflecting on, you know, 1 to 2 things that went well or went stressful that day, And that's enough, you know, and taking the expectation of, okay, well, just because I'm aware of this, now I have to tackle this.

Alicia Johnson:

Like, you can see we can slow the process down. We can just start noticing Our body, our thoughts, our dread, any worries. If we're already thinking about work the next day, that can be a sign. And then eventually, whenever you have maybe enough information of a pattern and then you start getting some energy back, then you can work on more of the action phases.

Val:

Alicia Johnson:

Mhmm.

Val:

Alicia Johnson:

Mhmm. And that can be a hard thing too. It's because, like, a a lot of us love what we do. We kinda talked about this earlier. It's why we get into this thing. And so sometimes it doesn't always Feel like work, but then it kinda, like, sneaks up on us. Yeah. And it can kinda come out of nowhere.

Alicia Johnson:

And then we start feeling bad because it's like, Wait. I'm supposed to love what I do. Why Yeah. Why should why am I feeling this way? And it's like, because we're human, and we have other parts of ourselves besides our job or our roles.

Val:

Yeah. And I hadn't realized that I had no boundaries with myself. Yeah. You know, like I said earlier, the only one that could make all the changes was myself. Well, I was the one that was doing this 7 days a week and, you know, all of that. So I had to sit down and put my own boundaries in place and Talked to my husband about it so that he would help me to my boundaries. I needed that accountability of, hey. The office store is shut.

Val:

You're not going in there. It's Saturday.

Alicia Johnson:

I love it though. I I also love that, like, so that's something that I do with a lot of my clients is finding things that we have control over. Because a lot of burnout, we don't have Control over everything. Especially if we're working for someone or in an agency, there's a lot of, like, systemic things that, like, we can't We feel helpless. We feel out of control, and there's some truth to some of those things. Yeah. So I encourage people, well, what do we have control over?

Val:

And it

Alicia Johnson:

sounds like for you in that example, it was able to be like, hey. I can close this door on a Saturday, and I don't have to work. And it sounds like that was really, like, a changing point in in that experience.

Val:

Mhmm. Yeah. Yeah. And and my I had to. Kinda like I had to, Oh, okay. This is when we're gonna be done with work for the night. Mhmm. And we're not gonna check our emails on our phone or, you know, any of that.

Alicia Johnson:

There. Exactly.

Val:

It was amazing how something so I don't wanna I don't wanna say it's super simple, but it's it's something, like you said, I had complete control over, and it made a huge difference.

Alicia Johnson:

I often say, like, those small I don't know. Again, I I don't know if small would be the right word to on that experience either, but it's okay to start with small things. Yes. And then we feel empowered. That can lead to momentum. We can get some of our energy back, and then we can Always tackle larger things if we need to, but small things are still really powerful.

Val:

Well, in another thing you had mentioned earlier was, You know, one one thing for you that you notice is as you're not doing other things.

Alicia Johnson:

Yeah.

Val:

And that is So big for a lot of us at work from home.

Alicia Johnson:

Mhmm.

Val:

So big because we're just we're done. You know? We're just, like, tired, Mentally spent some of us, this was our hobbies that we turned into business.

Alicia Johnson:

Yeah.

Val:

And then it leads to what what now? I don't have a hobby because now it's what I do for work. Yes. So finding, I guess, finding finding other outlets. And how in the world do you even do that anymore? I mean, I as you can tell, I'm there. I do not really have any other hobbies at this time. It's just not I know it's not healthy. Well, I

Alicia Johnson:

feel like it's kind of like that hustle culture too where, like, I think we we feel bad and guilty for, like, just doing things for playfulness or fun, and so it's like, no. I need to be productive. I need to contribute to things. I need to Make money. I need to do all these things, and it's like, I can also just sit and, like, do really bad crochet. Like, I don't need to, like, start an Etsy shop. I don't need who, like, be perfect at this. I can just be.

Val:

Alicia Johnson:

No. Because yeah. And this is and, again, there's, like, time and places where, like, hey. If you can, you know, make a side hustle out of it, that's Cool. But we also don't need to. Right. And we can just be and enjoy the process. And if it leads to, like, hey, this is Actually, really joyful and really comes easy to me, and I could do something with this.

Alicia Johnson:

Well, that's cool, but let's, like, slow the process down and just Be silly and and play for a little bit.

Val:

And enjoy. Yeah. I think yeah. It's it's definitely the enjoy instead of instead of making everything into a money making. Right. Yeah. I'm gonna have to sit and play with that one in my head.

Alicia Johnson:

Oh, it was a journey for me. So all my things easier said than done. Again, speaking from lived experience, I had a crochet kit that I've had for, like, 2 Christmases sitting in, like, Baskets. I'm like, I don't have time for this. I'm not gonna be good at it. I don't have time to start an Etsy shop. And I'm like, no one needs an Etsy shop, Alicia. Like, they're not trying to buy your weird for

Val:

things. Right? Yeah. It's kinda like the Cricket I finally bought myself. Yes. I think 3 2 Christlases ago, and I used it once.

Alicia Johnson:

Yeah. Yeah. So have it. Yeah. It's relatable.

Val:

And definitely because, well, for me, also, That means sitting at the computer, and sitting at the computer means I'm working.

Alicia Johnson:

Yep. Yeah. Easy to check an email, and it just takes you out of that experience.

Val:

Yeah. So I have to I have to wrap my head around. How can I make this something fun and craft again? I used to love crafting. How can we do that again? What what does that look like?

Alicia Johnson:

I love that.

Val:

Oh, great. So I would love it if you talked about your new podcast.

Alicia Johnson:

I have a perfect segue. It's kind of been my journey on doing things that I like to enjoy. So it's just called Authenticity with Alicia, and I do a lot of, like, Instagram stuff, and that's something that really fills my cup, and I do those little Instagram reels. And I found myself that You really can only talk for, like, 30 well, you can talk for, like, a couple minutes, but no one cares on Instagram. They don't wanna hear me talk for, like, 90 seconds to 3 minutes. Instagram, you want the short, fun, like, stuff. And I'm like, I wanna talk I I I'm a talker. Yep.

Alicia Johnson:

I wanna share stories. I wanna hear other people's stories. I I wanna uplift other voices, and so and then I started to do some, like, podcast guest roles last year. I was like, oh my gosh. Like, this is my jam. Like, this just fills my cup up. And I've been on this journey of, like, really finding out more of my identity and embracing things and doing things for joy. And I was, like, okay.

Alicia Johnson:

Like, this This is all kind of coming together, and again, I'm not alone in this. I've spoken to so many young adults, Women in particular who are just like, I don't have hobbies. Like, I don't know who I am outside of my job. I don't really have these other identity aspects. And And how do you make friends? And I'm like, yes. Like, these are really important questions. And so I just wanted to share my experience and other people's experience and hope people can Kind of relate and make that journey of finding themselves a little bit more enjoyable, because that's that's a stressful process.

Val:

It is. And, yeah, I was I don't remember. I was watching some show and and, or no. No. I started listening to a new audiobook, and they were talking about you know? Because it's 40 something and making new friends. And how in the heck do you even do that? You know? It's 40 something and beyond. So I love this. This is exactly your podcast is exactly what I I am going to need

Alicia Johnson:

to get support from. And I think, like, I think I see it in the business field To where a lot of businesses, especially, like, solo entrepreneurs and small business owners, they're kind of asking themselves, like, well well, who am I in my business even. And, like because a lot of us, you know, I am a 1 person show. And so sometimes it's easy to blur that line between, like, who I am in in my business and what my business is and where I kind of am. And it's just, I think a lot of people are asking themselves, who am I? How do I wanna express myself? How can I have these values and personalities in my business even? And I think it's just like a timely conversation.

Val:

Yeah. Absolutely. Oh, yeah. Well, definitely. Everyone, it's gonna be in the show notes, so you can go and check it out. We will all be subscribers because we all want these tips of of getting out of for business and getting more out of life, which is what I love.

Alicia Johnson:

Yes. For sure.

Val:

I love it. Because that's why we are entrepreneurs is to enjoy the life part, and yet

Alicia Johnson:

It gets lost?

Val:

It gets lost. Yeah. We we shove it shove it to the side a little bit too much, which I've felt so proud.

Alicia Johnson:

I'm gonna work less, and it's like, nope. I work a lot.

Val:

Yeah. Perfect perfect podcast timing for me at least and probably everybody else as well. Is there anything that you would love to leave as a endnote for the listeners?

Alicia Johnson:

Oh, I think something that I also work a lot with is just, like, treating ourselves kindly, Like, with burnout and just our our journey for authenticity, like, we're gonna make mistakes along the way. We're not gonna get it right the first time. And so just, like, treating ourselves like we would a friend. I'm very into self compassion. And so, like, if you're hearing this, like, It sounds so much easier said than done, and it's easier on the other side of things. And so, like, take what I say with a grain Assault, this is not always an easy road, but it is so so worth it, and just practice lots of kindness to ourselves.

Val:

I love that. Yeah. Because That's I mean, that's something I'm working on as well. I mean, it's always a journey. I mean, there's there's no point there's only 1 point when we get to the and that's it. Or otherwise, it's growth.

Alicia Johnson:

Exactly.

Val:

Everything is growth on the journey. Awesome. Oh, thank you so much, Alicia, for coming and talking and bringing up the burnout. And and I know there's some tips in there for you guys to take in if you're feeling that burnout feeling. You know, start looking for the flags like Billy Shumshane, and, you know, and especially the self compassion. It's it's hard. Mhmm. It's hard.

Val:

You know, like you said, especially as Us females, we're used to taking care of everybody else. And Yep. It's it's really hard to kinda start doing the inner work and looking at ourselves and Superfolds. Yep. Perfect. Awesome. Well, thank you so much for being here today, Alicia. I appreciate you.

Alicia Johnson:

Thank you so much for having me. This was a great chat.

Val:

Everyone, you're gonna find all about Alicia in the show notes. So jump on in there and all along her. I know if you just resonated with this one, you're gonna wanna jump on and and go get that podcast for sure. Let's bump her podcast up. Thank you, Alicia.