Transforming Stress and Burnout with Sabrina Queiroga
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Are you struggling with stress and burnout? You're not alone—many entrepreneurs face these challenges, including my guest today, Sabrina Queiroga, a certified IIN-NY Health Coach and Hormones Health specialist, as well as a BPR Mentor from the HeartMath Institute.
Since 2013, she has been dedicated to empowering women by helping them overcome burnout and break free from the cycle of chronic stress. Sabrina's approach focuses on enhancing awareness and energy management, fostering self-awareness, knowledge, and empowerment.
In our conversation, we explore her journey of overcoming burnout and chronic stress. We discuss the importance of recognizing the signs of burnout and stress, advocating for self-care practices, and mindfulness to maintain a healthy work-life balance. She also talks about the challenges and opportunities of transitioning to a new country, highlighting the importance of choosing where to live and maintaining a sense of purpose. Her story is a testament to resilience, self-reflection, and prioritizing well-being amidst life's challenges.
Looking Back 10 Years Ago
We begin our conversation by looking back 10 years ago. Where was Sabrina in the world, and what was her life like?
At that time, Sabrina was in Brazil, her home country, working in the financial market. This was her first career, one she pursued for nearly 20 years. She had young children and worked extensively, making work and family her top priorities. It was also during this period that she experienced significant burnout.
Recognizing Burnout
This led us to explore how Sabrina realized she was experiencing burnout and how she felt during that time.
For Sabrina, the signs became clear when her second child was still a baby. She started feeling constantly exhausted, with no energy left to do anything. She was pushing herself to go back to work, play with her kids, and engage in activities she usually loved, but she couldn't enjoy any of it. For example, she used to exercise regularly, which always gave her energy, but she found herself too drained to even do that. Even when she had time with her kids, she couldn't enjoy it because she was so depleted.
Burnout often leads people to push themselves to their limits, and while she could still perform her daily tasks, she derived no joy from them. It reached a point where she felt so overwhelmed that she knew she needed to make a change, or she wouldn’t survive in that state.
Although she wasn't medically ill, Sabrina felt that continuing on this path would lead to severe consequences. She told her husband she was quitting her job, feeling as though she was giving up on something that had been a huge part of her life. She had invested so much time and money into her career, courses, and certifications, and now, at the peak of her career, she felt she was just giving up.
But when you are in a burnout it can cloud our judgment, making us feel like we have no other options. She felt trapped and knew she needed to stop, but she couldn't pause her family life or responsibilities as a mother. So, she decided to pause her career instead.
She knew that sometimes a career change or leaving a job is necessary, and that’s okay. However, at the time, it didn’t feel like a positive step; it felt like the only way out.
Fortunately, the process of quitting wasn't immediate. She had to give a six-month notice, during which she became less active at work. She took a 30-day vacation and engaged in lighter work, which changed everything. During this time, she traveled and booked a place in Whistler, where she lives now.
This break allowed her to recover from burnout and gain clarity. She began to take better care of herself, meditating, exercising, practicing yoga, eating differently, and not spending 10 hours at work every day. This recovery helped her realize that she didn't have to give up on something important to her.
This experience led to her passion for supporting women in overcoming burnout. She knows that many women, in particular, often prioritize others—friends, family, children—over themselves. They may feel like they can't have it all and must give up certain things. However, Sabrina believes that with the right tools and stress management strategies, it's possible to handle life's challenges without sacrificing what's important.
Overcoming Burnout and Managing Stress
Next, we discuss how Sabrina distinguishes between the normal tiredness that comes with having a child and knowing when you've gone too far into burnout.
She explains that it's easy to normalize feeling constantly tired or staying up late to finish household tasks after putting the kids to bed. A key indicator of burnout and chronic stress is feeling like you have to do everything and have no other options.
As she points out, living in a state of perpetual tiredness is not inevitable. It's not about choosing between work and having children; it's about how you manage your time and how much you invest in yourself. Often, especially with young children, people stop investing in themselves, neglecting even small acts of self-care or mental well-being because they feel too busy.
However, carving out even 20 minutes for yourself can make a huge difference. She believes that finding solutions requires creativity. The conventional mindset often accepts constant tiredness and stress as normal, particularly in high-stress careers like hers. But it's a misconception that you have to always be stressed or worried.
Society often pressures moms to worry about everything, from finances to their children's well-being. This constant worry drains energy instead of recharging it. When you feel there's no other way and that your situation is unchangeable, it's a sign that your stress level is too high. Getting creative with solutions is essential, as each person's situation and needs are unique.
She also stresses the importance of aligning with yourself and recognizing that your life is a result of your choices. When in burnout, it's easy to feel like a victim of your circumstances, but it's important to remember that you have the power to make different choices and create the life you want.
Transitioning to Entrepreneurship and Moving to Another Country
This led Sabrina into a new chapter in her life, moving to Whistler and transitioning to entrepreneurship.
During the 30 days of vacation she took, she experienced low stress and found herself enjoying life. She realized Whistler was the place she wanted to move to. Initially, it was just an idea, but by 2011, she had a strong feeling and was determined to make it happen. She didn't want to just leave her job as she felt that burnout could happen in other situations as well. She wanted to understand how to solve the problem in her work life so it didn’t follow. Once she had clarity on this, she decided it was also time to change her career.
So, during her transition, Sabrina focused on making a clean transition. For her second step, she aimed to create a new career while adjusting to the changes in her life and location. She stayed in her job for another 2-3 years before fully transitioning. Moving to a new place was exciting, but it also brought challenges, such as adapting to a different culture and navigating the visa process to become a citizen of another country. These bureaucratic hurdles could be stressful, but being grounded and having the right tools made these challenges more manageable.
She also emphasizes that even in your dream location, there will be aspects that aren't perfect, such as the weather. But it's important to remember why you're there and ensure that the reasons for being in that place outweigh any drawbacks. Having the tools to manage stress and work on personal development made a huge difference for her.
Plus, for Sabrina, the best outcome of moving to a new place was the sense of freedom. She loves Whistler, but she also enjoys the idea that she can live anywhere and may choose a different place in the future. She feels connected to Whistler but not tied down.
Balancing Work, Family, and Entrepreneurship in a New Country
The move to Canada wasn’t the only big change Sabrina experienced during this time.
About a year and a half before the move, she also left her job. She had started a business in Brazil as a coach, renting a small room and beginning with one-on-one sessions. When the idea of moving to Canada came up, she decided to pause her business to focus on the move, viewing it as perfect timing because she and her husband chose to buy a company in Whistler. Which was so different. Sabrina transitioned from being an executive in a large, stable corporation to the more flexible and unpredictable world of entrepreneurship. This new venture brought a different kind of freedom, with the ups and downs of running a business versus the rigidity of the corporate world.
For years, she had been terrified of becoming an entrepreneur, largely due to her experiences with her father, who owned a business. She perceived him as always stressed and working hard, even though he claimed to be happy as a business owner. Despite these fears, Sabrina felt ready to embrace entrepreneurship. Moving to Whistler and buying a business seemed like the best solution, offering flexibility in hours and work.
But she found that when you're aligned with your goals, things tend to fall into place. However, the transition wasn't without challenges. She was used to a structured environment, waking up early, heading to the office, and working set hours without interruptions. Now, working from home with children around, her work-life dynamic changed drastically. Initially, adjusting to it all was difficult.
She realized that much of the struggle was mental, tied to long-held beliefs and conditioning that work should always come first. Now, her day begins with self-care—walking her dogs, meditating, exercising, or having breakfast. This shift in routine allowed her to start her day on a positive note before diving into work. This new approach is different from the common entrepreneurial pitfall of burning out from overwork. As she has seen many entrepreneurs work excessively long hours, getting trapped in a cycle of continuous work without breaks. Yes, we think that all corporations slave us but we also have a good ability to slave ourselves by ourselves when we have our business.
As an entrepreneur, there is always something to do. So in general, you need to be very disciplined with yourself to prioritize the rest. Then work can fit in and not you fit in your calendar.
Working with a Partner and Evolving Relationships in Business
As Sabrina began her entrepreneurial journey, she did so alongside her husband. So, how has working with him impacted their relationship, and how has it evolved?
As she explains, they had already tested the waters before their move, having worked together since 1999—before they got married. Their partnership extended through various roles, from working together at a bank to his business, and later in a corporate setting. This history allowed them to develop a working dynamic. They learned early on to avoid discussing work constantly at home or in the car, recognizing the need for boundaries.
Through their shared experiences, they've come to understand each other's strengths and weaknesses, especially under stress. This knowledge has been invaluable, as they know how the other reacts to high-pressure situations. When they moved to Whistler and started a business together, the transition was smoother because they already had a well-established understanding of each other's working styles. Sabrina often says that husband-and-wife teams are an art.
You need to understand each other at work. She knows what stresses him out and what he dislikes, so she avoids triggering reactions. Likewise, he knows her thought process and respects it. They maintain clear boundaries, not just at work but in their overall relationship. While she might not always agree with his decisions, she respects his role and lets him handle his portion of the business. This balance is beneficial, as they bring different perspectives to the table.
They've found that defining roles and responsibilities helps prevent overlap and confusion, allowing each to focus on their strengths. Over time, they've learned to appreciate these differences and use them to their advantage. She emphasizes that clarity is key, especially in high-stress environments. Maintaining clear communication and understanding helps them navigate these challenges effectively.
Finding Balance in Life
That's why Sabrina emphasizes the importance of being aware of your stress levels. She has experienced moments where her stress levels spiked, and she believes that life will always present these high-stress moments. The more you want to control your life—whether it's traveling, moving to a different country, or running your own business—the more you need to be aware of your stress levels.
She believes that awareness is important in managing stress and preventing burnout. By being mindful of your stress levels, you can take proactive steps to address them. This might mean taking a day off, engaging in a good workout, or going for a walk in nature when you feel the tension building up.
It's also important not to reach a breaking point before making changes. You don't need to be overwhelmed by the idea of maintaining a perfect self-care routine every day. Sabrina knows there are countless wellness practices out there, but she doesn't do all of them all the time. She meditates, and sometimes it's 30-40 minutes, other times it's just 5 minutes or a walking meditation. It's about being flexible and adapting to what you need at the moment. You don't need to dedicate five hours daily to wellness—sometimes life doesn't allow for that.
The same principle applies to work; you don't need to work the same hours every day. Some days you might work 6-8 hours, and others, you might put in 10 because you're inspired or facing a deadline. The key is finding a balance that works for you, and recognizing that this balance is not static. It's about learning to flow with life and adapting to its constant changes.
Building a Self-Care Toolbox
As we've been discussing burnout, Sabrina shared that 2011 was the most severe burnout she had ever experienced, as she felt she simply couldn't continue. However, she has also faced milder forms of burnout at other times in her life. For instance, she used to feel exhausted every Friday and would often find herself needing to pause and rest even after moving to Whistler. While she wouldn’t say she experienced full burnout after 2011, there were moments when she felt the need to stop and take a break.
She points out the importance of recognizing when to pause. Sometimes, taking a day or even a few days to rest isn't about avoiding responsibilities; it's about approaching them differently. She recalls moments in Whistler when she felt overwhelmed, but unlike in 2011, she didn't feel the need to make a major life change. Instead, she recognized the stress and addressed it before it could escalate.
She's become better at bouncing back from stress, noticing that even on particularly difficult days, she's quicker to recover. In the past, she might have resorted to numbing herself with TV or other distractions without consciously trying to improve her mood. Today, she takes a more proactive approach. When she's upset or stressed, she asks herself what small action she could take to feel even a little better. She keeps a list of activities she enjoys, like doing puzzles or going ice skating, and uses this list to help lift her spirits.
She has learned that it's easy to turn to unhealthy habits, like overeating or drinking, when stressed. Now, she consciously chooses healthier alternatives, like going for a walk in nature, which helps her reset her energy. She's become more mindful of her energy and how it affects her life, recognizing that managing energy is often easier than forcing changes. She has also learned to use various tools to manage stress, like quick energy exercises or short breathing techniques, rather than trying to meditate deeply when she's not in the right frame of mind.
Sabrina believes it's important to continually invest in oneself, whether through courses, workshops, retreats, or regular meetings with like-minded people. She keeps a "cheat sheet" of activities and tools that help her feel good, so she can easily refer back to them when needed. This approach helps her maintain a toolbox of strategies for handling stress and challenges, allowing her to navigate life more smoothly and successfully.
Transforming Financial Mindsets
The last question we discussed was Sabrina's current relationship with finances. She acknowledged that she's had ups and downs in this area but is doing better now.
In the past, she tended to neglect financial matters, nowadays, she sets aside specific days each month, typically when paying bills or receiving income, to review her finances. This helps her stay informed and manage her financial situation more effectively.
One big change in her approach to personal finance has been incorporating an understanding of energy into the process. Sabrina used to believe that making money required hard work, a mindset she realized she needed to change. She used to feel a heaviness whenever she looked at her finances, but now she tries to bring a lighter, more positive energy to the process. This shift in attitude has made managing her finances more enjoyable and has improved her financial flow.
She also mentioned that while some people struggle with controlling expenses, she finds it relatively natural. However, as an entrepreneur, the variability in income has been an adjustment compared to the stability she experienced as an executive. She realized that avoiding looking at the numbers wasn't helpful and has worked to be more proactive and transparent with herself about her financial situation. it’s important to love your finances and bring positive energy to them. For her, enjoying the process of managing money helps attract more abundance. She believes facing financial realities head-on, rather than avoiding them, allows for better decision-making and planning.
While Sabrina is still working towards feeling completely natural and comfortable with her finances, she continues to make progress. She believes that fully embracing financial management is important for achieving overall freedom and making informed choices.
A big thank you to Sabrina for joining me in discussing overcoming burnout and stress and how to shift life in another way. To hear more of Sabrina’s advice, listen to the full conversation on your favorite podcast platform.
Connect with Sabrina:
Website:
Email: Sabrina@click-y.com
Instagram: @clickyhealthcoach
LinkedIn: https://www.linkedin.com/in/sabrina-queiroga-2330b6227/
