Free Resources: Transitions and Burnout

Going through a transition is challenging and anxiety-provoking. No getting around it.

Burnout saps us. Sigh. Whatever…


If we participate in our own lives, recognizing our urge to grow in new ways, we’ll encounter each at one time or another.

And that’s a good thing.

Both transitions and burnout call on us to find our spark and face our demons. Ultimately, although it’s hard to believe while we’re in the thick of either, they are gifts that prod us to re-assess what’s important to us and create a more flourishing life for ourselves.

If you are going through a transition or dealing with burnout, here are some free resources I’d like to share to get you started on your way back to a life you love.

Remember: Awareness is the key to growth.

Mindfulness is a skillful way to take a nonjudgmental approach to what’s happening right now without trying to change it. This type of awareness allows us to step away from our automatic responses, re-consider our self-imposed limitations, and expand our capacity to live with a wider spectrum of experiences and feelings.

Some of my favorite resources for mindfulness: – Go here for a plethora of information on the practice of – and research behind – mindful self-compassion. It will make a difference in your life and the lives of those you love.

10% Happier, by Dan Harris. I listened to this book while traveling and laughed out loud. Harris is somehow slightly annoying and likable at the same time. His story gives all of us hope that meditation is possible for any of us (This is a link to the library! It’s full of free books!)

The UVA Mindfulness Resource Center has lots of good info, including book recommendations

And here are some free guided meditation recordings from UVA:

Willing to commit five minutes? Try this free 5-minute guided breathing meditation from UC Berkeley via Mindful Magazine: You might have to copy and paste this one.

The following article applies to anyone who is going through a challenging transition. It outlines my personal journey back to paid work after staying home with my children for twelve years, along with what to expect – and how to support yourself – at each stage of transition as you cross your own bridge:

A great way to support yourself is to stay connected to your unique strengths. Take the free VIA Character Strengths survey and explore the resources on their site. Lots of research there!

It is guaranteed that making a change will call forth your saboteurs or inner critic. Here is another free resource, an assessment to identify your saboteurs so you can get an idea of the way(s) you might get in your own way:

My favorite tricks to make my day a little better:

  1. Re-connect with my “why.” Put my central purpose and core values front and center.
  2. A checklist with empty boxes waiting for me to check them off (stimulates a dopamine hit with each completed task – very motivating!) I learned this from the medical students and residents in the teaching hospital where I worked.
  3. A timer set for 15 minutes. This is foolproof. I promise. You can convince yourself to start anything if you know you only have to do it for 15 minutes. You’ll be amazed at how much you get done. (I learned this years ago from Flylady –
  4. An accountability partner. For instance, I have a coach (yes! I walk my talk!).
  5. Get good sleep. Don’t even get me started. A good night’s sleep is central to health and happiness.
  6. Exercise! This is probably the most important thing to remember to include. Exercise balances my/your/our brain chemistry, energizes the psyche and body, and helps us keep things in perspective. And we sleep better, too. Every day with exercise just goes better than any day without. Go ahead. Move around.
  7. Stay connected to your tribe. Make time to be with positive people. Laugh. Share. Love. Have some fun.

One last free resource: If you’re interested in going deeper as you explore what’s next, please schedule a time to talk with me. I’m happy to offer you a complimentary exploratory session and we’ll see if we’re a match.

Schedule your complimentary exploratory session here:

Or shoot me an email:

Now – get out there and be nice to yourself! And let your light shine! 

About Melissa Page Deutsch, MS, CCC-SLP, CPCC, ACC

Personal Leadership Coach

Melissa is a Certified Professional Co-Active Coach, an International Coaching Federation certified coach and a licensed speech-language pathologist. She is a member of the International Coaches Federation. She is a credentialed administrator of the Myers-Briggs Type Indicator and the EQi 2.0 (measures Emotional Intelligence). Melissa earned a B.A. in French from Davidson College and her M.S. in Speech-Language Pathology from the University of North Carolina at Chapel Hill.

Melissa has published and led seminars nationally and regionally on effective ways to manage personal/professional transitions, the inner critic, burnout and creativity. She has over 25 years’ experience helping her clients think better, listen better, and speak better. Relying on the latest research from neuroscience, proven coaching techniques, and ancient wisdom practices, she partners with her clients to create a life of joy and meaning aligned with their unique values and sense of purpose.

She welcomes questions and inquiries regarding speaking engagements, workshops, team building, and personal development coaching.

Melissa lives in Norfolk, Virginia, with her husband, teenage son, and two dogs. Her daughter is a sophomore in college. In her spare time, Melissa enjoys running, yoga, writing, connecting with friends, and a really good cup of coffee.

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