With the season of thanks here, how will you recharge your sense of gratitude?

What's Inside:

This November, as the season of thanks surrounds us, we’re diving into powerful ways to nurture gratitude and belonging. Inside, you’ll find a quick recharge exercise perfect for grounding, a worksheet to identify your core values, and a personal reflection on gratitude for our bodies—even in challenging times. Plus, don’t miss the weekly check-in prompts to help you feel more connected and aligned. Let’s embrace a month of gratitude and gentle growth together!

DOWNLOAD AS SCREENSAVER HERE and Share on Social Media Here

How might expressing gratitude—big or small—shift the energy in your day-to-day life? Try sharing a ‘thank you’ or a kind word with one person today and observe how it affects both of you.

Post your “gratitude moment” on social media and share your shout out to spread gratitude, invite your friends to join you in spreading thanks and connection this month.  

Be sure to use the hashtag #RechargeWithGratitude and I’d love to support your post so tag me on LinkedIn or Instagram.

This Month’s Good Read:

“The Power of Acknowledgment” by Judith W. Umlas has been a true life changer for me as it guided me to better understand and easily practice acknowledgment of others.   Check out this month’s good read HERE

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Why This Book Matters: The surprise take-away from Judy’s book has been how I now acknowledge myself too.  Whether it is being AuDHD or past trauma, it never felt safe to receive praise, thanks or acknowledgement.  The stories and lessons in this book have changed that for me. 

Related Resources: If the book’s topic is sparking your interest and you’d like to learn more, check out a special gratitude episode with Judy Umlas herself right HERE.  

Bookmark for Later: If you aren’t ready to dive right in, but want to save this to your reading list, here’s a quick “Save to Read Later” link to help.

This Month’s Key: Belonging 

What is an Optimum Steady State?

An Optimum Steady State is a sustainable way of operating where all systems—mental, physical, emotional, and sensory—are running efficiently and performing at their best. 

Unlike balance, it doesn't mean everything is perfectly aligned at all times. Instead, it's about reaching a state of harmony and resilience, even in high-demand environments, allowing you to maintain peak performance without burning out. 

Brenee Brown says this about belonging: 

"Your level of belonging, in fact, can never be greater than your level of self-acceptance"   

One of the elements contributing to chronic stress and burnout from my research showed that belonging was a key component to experiencing well-being and an Optimum Steady State.

Belonging Basics

Belonging is a feeling of acceptance, inclusion, and security in a group, or the sense of fitting in with a place or people. It can also mean feeling like you have something of value to contribute to a group.

Belongingness is the human need to be accepted and feel like an important part of a group.

There is the external experience of belonging and belongingness where we have a need and a feeling like we belong to and with others.

Then there is the internal experience of belonging and belongingness where we have a need and a feeling that we belong to ourselves and within ourselves.

This internal experience of belonging and belongingness has a greater impact on our well-being than the external, especially for those who are in burnout, have experienced trauma or who are neurodivergent. 

Not to say that the external belonging isn’t important, however, in my research the greatest well-being occurred when the individual felt that they belonged to and within themselves.  That’s powerful!

Short Weekly Check-in: 

Week of Nov. 4:

"How often do you feel like you belong with yourself? Reflect on what belonging to yourself means and how it feels."

Week of Nov 11:

"In your day-to-day interactions, where do you feel most accepted? What about these spaces brings you a sense of belonging?"

Week of Nov 18:

"Think about a time you felt truly at ease in a group. What about the experience made you feel included and valued?"

Week of Nov 25:

"How does self-acceptance play into your sense of belonging? What’s one way you can practice self-acceptance today?"the Podcast

November Theme: Career and Personal Development

This month on Beyond Chronic Burnout, we’re focusing on Career and Personal Development. Our guests share powerful insights on how to build fulfilling careers, develop resilience, and foster inclusive workplaces that support neurodivergent and disabled professionals. 

Tune in for actionable strategies on navigating burnout, embracing interdependence, and redefining success—whether you're an entrepreneur, a leader, or simply looking to thrive in your career.

Featured Episode:

Why Listen? Discover how to turn burnout into fulfillment with insights from A.J. Locashio and Jessica Jahns of Umbrella Alliance US. In this compelling conversation, A.J. and Jessica discuss the power of neuro-inclusivity and interdependence to transform workplace dynamics. This episode is a must-listen for anyone seeking to create a more supportive and thriving environment, both professionally and personally.

Mini-Tip or Takeaway:

Actionable Insight: Building trust and interdependence in the workplace is essential for resilience and fulfillment. Try identifying one person you trust and can lean on in your work environment to foster a sense of belonging and support.

Episode Highlights & Themes:

Throughout November, we’re diving deep into Career and Personal Development. Each episode explores subtopics that are crucial for growth, resilience, and fulfillment in today’s workplace, especially for neurodivergent and disabled professionals. From rethinking recruitment processes to redefining success from within, this month’s episodes offer a wealth of guidance on thriving in your career without burnout.

Shareable Graphic:

Download this graphic and share with your insights on Interdependence.  Be sure to tag me, @CaroleJeanWhittington https://www.picmonkey.com/p/yw5VKbcbDXy 

Episode Schedule

November Episodes with Teasers:

Episode 179, Nov 6 – Rethinking Recruitment: From Neurodiversity to Small Business Hiring with Jacqueline Diaz
How can we transform hiring to be more inclusive? Jacqueline Diaz shares insights into making recruitment processes more neurodiversity-friendly, especially for small businesses.
Subtopic: Inclusive Recruitment and Neurodiversity

Episode 180, Nov 13 – Rethinking Success from Within with Cortney McDermott
What does success really mean? Cortney McDermott challenges traditional metrics and offers a fresh perspective on finding fulfillment beyond external achievements.
Subtopic: Redefining Personal Success

Episode 181, Nov 20 – Burnout & Belonging: Navigating Neurodivergent Well-being in Today’s Workplace with Becca Lory Hector
Can workplaces better support neurodivergent employees? Becca Lory Hector explores the importance of belonging and well-being in creating burnout-resistant environments.
Subtopic: Workplace Well-being and Belonging

Episode 182, Nov 27 – Redefining Work-Life Harmony: Neurodivergent Entrepreneurship and Creative Resilience with Coco Stroppelli
Is work-life balance really achievable? Coco Stroppelli shares her journey as a neurodivergent entrepreneur and discusses the resilience needed to thrive creatively.
Subtopic: Entrepreneurship and Creative Resilience

Episode 183, Nov 29 – From Burnout to Fulfillment: Embracing Neuro-Inclusivity and Interdependence in the Workplace with A.J. Locashio and Jessica Jahns of Umbrella Alliance US
Ready to turn burnout into fulfillment? Learn how interdependence, trust, and self-awareness can transform your workplace experience with insights from A.J. Locashio and Jessica Jahns.
Subtopic: Neuro-Inclusivity and Interdependence

Subscribe & Save to Calendar

Stay up-to-date with Beyond Chronic Burnout! Subscribe & Save New Episodes to Your Calendar so you never miss out on strategies to help you thrive without burnout. Download the Podcast Calendar HERE

Beyond Chronic Burnout: Flourish Forward Podcast

Hot Topic Snapshot: The Power of Gratitude in the Workplace

A study from the Wharton School at the University of Pennsylvania found that expressing gratitude in the workplace boosts employee morale, increases productivity, and strengthens team connections. And that an active practice of gratitude increases neuron density and leads to higher emotional intelligence.  

Participants who practiced gratitude at work—whether by simply thanking a colleague or taking time to reflect on their positive experiences—reported feeling more connected and less stressed. 

This study highlights something we all know on a personal level: gratitude has a profound impact on our well-being. But what does it mean for your professional life?

My Take: The science is clear—gratitude isn’t just a feel-good practice. It’s a powerful tool for reducing burnout and improving resilience, especially in high-stress environments. The simple act of acknowledging the positive, whether in a small team meeting or a personal reflection at the end of the day, can create an atmosphere of support and resilience.

Quick Survey:

How often do you express gratitude in your work life?

• Daily
• A few times a week
• Rarely
• Never

Voice Your Experience – Share how gratitude shows up in your professional life. Does it help you stay energized or feel more connected?

Add your vote and experience to the poll over on my LinkedIn HERE If you aren’t on LinkedIn we’d love to have you join the community, or you can just send me an email with your answers to energize@whittingtonwellbeing.com 

Interesting Research to Ponder:

In line with this month’s theme of gratitude, did you know that a study from the Greater Good Science Center at UC Berkeley found that practicing gratitude regularly can also enhance our physical health, including improving sleep quality and lowering blood pressure? It's a reminder that gratitude is a full-body wellness tool.

Quick Poll Insights: Stay tuned for the next issue to see how your answers on gratitude shape our ongoing conversation around career and personal well-being!

The UnVeiling Method Insight
November: Building Foundations with Values and Gratitude

This month, we’re exploring values.  Values are one of the 4 elements of Foundation Builder 8 week cohort of The UnVeiling Method.  Let’s focus  specifically on gratitude. 

Values shape who we are, guide our choices, and connect us to a sense of purpose. Discovering your core values allows you to align actions with what matters most, especially in maintaining a state of belonging and harmony.

Foundational Element:

Values (What Drives Me?)
In the spirit of November’s focus on gratitude, take a look at how gratitude functions as a guiding value. Gratitude helps us recognize what we appreciate in life, leading to deeper satisfaction, resilience, and belonging—both within ourselves and our communities. For many, gratitude isn’t just an action but a core value, emphasizing appreciation, acknowledgment, and presence.

Interactive Reflection Question:
How do you define gratitude as a value? Does it play a role in your daily life, and if so, how?

Get your November UnVeiling Method Worksheet on Values:

Grab your Google Doc Copy HERE Or Download the PDF HERE

Quick Recharge Exercise: "Micro Grounding with 3 Deep Breaths"

This exercise is designed for a quick reset, focusing on simple, body-based grounding for anyone who needs it—especially if visualization doesn’t work for you. Let’s take three calming breaths to reconnect with ourselves, with gratitude at the heart of each breath.

• Find Your Spot: Choose a comfortable position, whether sitting, standing, or lying down.

• Take Three Slow, Deep Breaths: Focus on how each breath feels in your body—no need to visualize, just notice.

• First Breath: Inhale deeply and feel the air filling your lungs, then slowly exhale. Notice the rise and fall of your chest or belly.
• Second Breath: With your next inhale, feel the surface beneath you—your feet on the ground, your back against the chair, or wherever your body makes contact.
• Third Breath: Take another slow breath, and as you exhale, bring attention to something that brings you comfort or steadiness in the present moment—a familiar sound, a sense of warmth, or a reminder of gratitude.

• Reconnect with Calm: Let each exhale carry away any tightness or stress, anchoring you gently in your body. This is your moment to recharge, at your own pace.

Weekly Tracker Box: Check off each day you practice Micro Grounding. These small, grounding moments can support your steady state even on the busiest days.

Download the Rapid Recharge Lab Weekly Tracker HERE

This Month's Lesson: Gratitude for My Body

Several weeks ago, I found myself unexpectedly in the emergency room with my blood pressure at dangerously high levels and my heart rate alarmingly low, a condition known as bradycardia. It happened so fast, and the doctors had no clear answers. Then, just last week, it happened again—this time, while running errands, I nearly passed out. As someone with invisible or unapparent disabilities, these episodes have been a reminder of how unpredictable my body can be.

In the past, I would have felt frustrated or betrayed by my body, blaming it for "failing" me. But I've come to realize that my body isn’t the enemy; it’s doing its best to support me, even when it faces challenges I can’t always see. Now, instead of frustration, I feel gratitude—a deep, unwavering appreciation for everything it does, even in times of difficulty. This shift in perspective has turned these physical challenges into opportunities for growth and self-compassion. My body is learning a new way to thrive, and though it may take time, I am here for it, ready to support it as it finds balance in this new season.

Actionable Takeaway: Try a simple gratitude practice for your own body. Place your hand over your heart, close your eyes, and take a moment to thank your body for all that it does, even on hard days. Remind yourself that it’s on this journey with you, adapting, learning, and doing its best.

Reflection Prompt: Have you ever experienced a shift in how you view your own body? I’d love to hear your story. Feel free to share it with our community in the Community Corner or tag me on social media with your reflections.

My personal share during Invisible Disabilities Month: https://youtu.be/45bf2SQd-pw 

Nov. 2 - New Module in the UnVeiler Membership unlocks.  This month is focused on Boundary Alignment.  Discover where you can allow more energy and well-being to flow to you with ease. Access your Energy Portal HERE.

Nov. 9 & 10 - Optimize Your Schedule for Work-Life Success and Harmony This 2 day workshop is designed to help those in high-demand environments enhance decision-making, task delegation, and daily routines for a more fulfilling professional and personal life. Register here for special savings.

Nov 12 (11:30 am Central) Nov 14 (7 pm Central) 

UnVeiling Membership - Accelerate Office Hours 

Join Carole Jean for personalized coaching and guidance through this month’s module.  Bring any questions, challenges, and celebrations. 

Nov. 13 - Self Care & Stress Management with Dan Roth LIVE 11 am central on LinkedIn and YouTube.  Dan Roth is a leading voice in the recruiting world and he shares his personal experiences along the way with such vulnerability and openness around topics including domestic abuse, ADHD, and Autism and parenting.

Nov. 19 (11:30 am & 7 pm) UnVeiler Check In for Nimble and Accelerate Members.  Come as you are.  This is where we come together to share what’s happening in our lives and to be seen, heard and understood.  To know we belong and are welcome just as we are.

Nov. 24 Monthly UnVeiler Kaleidoscope Community (2 pm Central)

This month we will be practicing different forms of gratitude and checking in with our values to align and continue to unmask.  Bring a friend this month and share our amazing community with someone you care about.

Nov. 26 Santa Shopping for the local kiddos.  I’ll be helping again this year to fill the wish lists of kiddos here in rural Alabama.  Where can you lend a hand this month to help others?  Check your local non-profits.  I always get more than I give when I show up to help someone else especially when I’ve been the recipient of help in a similar way.

Santa Shopping Nov 2023 

Nov. 28 - Thanksgiving in the US

Wishing you and your family a peaceful Thanksgiving from Josh, Carole Jean and Easter Lilly.

Image: Thanksgiving Nov. 2023, going for a walk on our property after a delicious meal with family and friends.  

Dec. 13

Cultural Autism Studies at Yale (CASY, ethnography project led by Dr. Dawn Prince-Hughes) is delighted to welcome Carole Jean Whittington on Friday, December 13, 1-2 p.m. EST. (12 p.m. CST, 11 a.m. MST, 10 a.m. PST). There is no cost to attend, and international participants are invited. RSVP by joining our FREE meetup group https://www.meetup.com/projectcasy/events 

December Podcast Series: Grief

Grief during the holidays is hard and it can be difficult when you are also in burnout.  Join me along with my guests as they share insights into navigating the holidays during grief.  For many in the autistic community grief also occurs when we have chosen to separate from our family.  The holiday can be especially hard if this is something you are experiencing.  We see you.

December’s Focus on Reflection & Rest

As the year winds down, let’s make space for reflection and rest. Next month, we’ll explore how pausing to recharge can set the tone for a fresh start. How could embracing rest reshape the way you approach your goals in the new year?

Until then, take a few mindful moments to appreciate all that you’ve achieved, both big and small. Looking forward to stepping into December together, with calm and renewal in mind.