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Invitation to Subscribe & Share

If this episode resonated with you, I’d love to invite you to subscribe to Restored: Where Psychology Meets Grace. Each week, we explore mental health, faith, and growth in ways that honor both science and grace—without pressure to perform or fix yourself. To subscribe and gain access to our reflection library, please subscribe below.

And if you know someone who’s tired of starting strong but struggling to keep going, consider sharing this episode with them. Sometimes growth begins simply by reminding someone they’re not alone—and that slow, faithful change still counts.

You can also leave a review—it helps others find the show and join this growing community of people learning how to live restored.

Rest Without Guilt

Burnout doesn’t heal by pushing harder—it heals through restoration.
And yet, for many of us, rest feels uncomfortable, undeserved, or even unsafe.

In this episode of Restored, Dr. Malorie continues last week’s conversation on burnout by exploring what it means to rest without guilt. Drawing from psychology, neuroscience, and faith, this episode reframes rest not as the absence of work, but as the restoration of what’s been depleted—emotionally, mentally, physically, and spiritually.

This is an invitation to slow down, understand what’s happening in your body and brain, and begin practicing rest in a way that actually restores.

• Why burnout is about depletion—not weakness or failure
• How the nervous system shifts during rest and why that matters
• What happens in the brain during quiet, restorative pauses
• Why rest can feel uncomfortable after chronic stress
• The difference between stopping and truly restoring
• The seven types of rest and how to identify what you need most

• Rest activates the parasympathetic nervous system, supporting safety and repair
• Chronic stress keeps the brain’s alarm system activated, making rest feel unsafe
• Quiet rest engages the brain’s default mode network, supporting integration and meaning
• Rest supports synaptic pruning, clarity, emotional regulation, and executive functioning 

Burnout isn’t a character flaw—it’s an overtaxed nervous system.
Rest is how the system recalibrates.

This week, choose one small act of restorative rest and practice it on purpose.

Not to be productive.
Not to fix yourself.
Just to restore what’s been depleted.

That might look like:

• Going to bed a little earlier without scrolling
• Taking a short walk with no phone or podcast
• Saying no to one non-essential demand
• Pausing to take three slow breaths when guilt shows up 

Remember: rest doesn’t have to be big to be restorative.

Looking Ahead:

Rest is essential—but it isn’t meant to be the final destination.

In next week’s episode, Rebuild the Rhythm: From Burnout to Boundaries That Hold, we explore what comes after rest: how to gently re-engage with life without returning to overdrive.

This episode is about rebuilding life at a human pace—using rhythms not as discipline, but as scaffolding that supports regulation, meaning, and trust.

If you’ve rested and are wondering, “How do I move forward without losing myself again?”—this conversation is for you.

Continue the Journey: 

If this episode resonated, consider sharing it with someone who might need permission to rest.

And if you’d like to continue this conversation, you’re welcome to subscribe wherever you get your podcasts—so future episodes can meet you right where you are.

Burnout: When the Fire Fades

Restored: Where Psychology Meets Grace

Burnout doesn’t usually happen overnight.
It builds slowly—through chronic stress, constant responsibility, and long seasons of pushing past your limits.

In this episode, Dr. Malorie explores what burnout really is—and what it isn’t. Moving beyond the idea of “just being tired,” this conversation reframes burnout as a state of deep depletion affecting the body, brain, emotions, relationships, and spirit.

Drawing from psychology, neuroscience, and faith, this episode creates space to name what many people are quietly carrying—and to release the shame that so often accompanies burnout.

• What burnout actually is (and how it differs from stress or fatigue)
• Why burnout is a physiological and psychological response, not a personal failure
• How chronic stress impacts the nervous system and brain
• Common signs of burnout we often dismiss or minimize
• Why burnout can lead to numbness, irritability, brain fog, or disconnection
• How listening to your body is a form of wisdom, not weakness

• Burnout is about depletion, not inadequacy
• Your nervous system adapts to prolonged stress—even when you’re “doing everything right”
• Ignoring burnout signals doesn’t make them go away; awareness is the first step toward healing
• You are not broken—your body has been trying to protect you

You may want to journal, reflect quietly, or sit with these questions in prayer:

• Where have I been pushing through exhaustion rather than listening to it?
• What signs of burnout have I noticed in my body, emotions, or thinking?
• What messages have I internalized about rest, productivity, or worth?
• What might my body or soul be asking for right now?

Burnout is not a moral failure.
It’s information.

Naming what’s happening is not weakness—it’s the beginning of restoration.

This episode sets the foundation for next week’s follow-up, Rest Without Guilt, where we explore how healing begins by restoring what’s been depleted—and why rest can feel so hard after burnout.

If this episode resonated with you:

• Consider sharing it with someone who might feel less alone hearing it
• Subscribe so you don’t miss the next conversation in this series
• You’re always welcome back here—at your own pace

Restored: Where Psychology Meets Grace
A space to slow down, reflect, and heal—without rushing.

This show is available wherever you get your podcasts, so you can listen in the way that works best for you.

What Are Boundaries?  

They’re the limits we set to protect our time, our energy, our emotions, and our values.

It’s how we say, “This is okay with me”—and just as importantly, “This is not.”  

Different Types of Boundaries

• Physical Boundaries
   “I’m not comfortable hugging right now.”
   “I need some quiet time after work.”
  Example: You walk in after a long day. Your roommate’s ready to chat. You say: “I love you, and I want to catch up—but I need 20 minutes to decompress first.”
• Emotional Boundaries
   “I’m not in the headspace to talk about that right now.”
  Example: A friend calls the night before your big exam. You respond: “I care about you—can I call you tomorrow when I can really listen?”
• Time Boundaries
      “I can stay for an hour, then I need to go.”
  A coworker says, “Can you help me tonight?”
      You: “I want to support you, but I’ve already committed my evening to      family. Let’s find a time tomorrow.”
• Financial Boundaries
      “I’m not able to lend money right now.”
• Spiritual Boundaries
      “That practice doesn’t align with my faith.”
• Digital Boundaries
      “I don’t respond to work messages on weekends.”

So… which of these feels easiest for you? And which feels hardest?

Try This This Week

Challenge: Pick just one area. Start small.

Beginner:

• Don’t check work email after      dinner.
• Ask for 10 minutes alone time.

Stretch:

• Tell a friend, “I can’t talk      tonight, let’s connect tomorrow.”
• Say no to money you can’t give.

Invitation to Subscribe & Share

If this conversation encouraged you, share it with someone who might need it today.
And be sure to subscribe—think of it as saying yes to weekly encouragement, plus extra resources like reflection questions to help you grow with grace.

Next week, we’re getting real about burnout—what it looks like, why it sneaks up on us, and how to recover without guilt.

Practical Tools To Try:

1. Box Breathing
Inhale for 4… hold for 4… exhale for 4… hold for 4.
Let’s do 3 rounds together.

2. Reframing Thoughts
Ask: Is this thought true? Is it helpful? Is it kind?

3. Scripture Grounding
Psalm 46:10 — “Be still and know that I am God.”
Say it… then drop a word each time until you’re left with “Be.”

4. Sensory Grounding
Name 5 things you see… 4 you feel… 3 you hear… 2 you smell… 1 you taste.
5. Journaling Prompt
Write: “What am I trying to control that God is inviting me to release?”

6. Progressive Muscle Relaxation
Gently tense your fists… hold for 5 seconds… then release.
Now try your shoulders… tense… and release.
Move through different body parts, noticing the difference between tension and relaxation.

Take a moment and ask yourself: Which of these tools feels easiest for me to start practicing this week?

Invitation to Subscribe & Share

If this episode resonated with you, I’d love to invite you to subscribe to Restored: Where Psychology Meets Grace. Each week, we explore mental health, faith, and growth in ways that honor both science and grace—without pressure to perform or fix yourself. To subscribe and gain access to our reflection library, please subscribe above.

And if you know someone who’s tired of starting strong but struggling to keep going, consider sharing this episode with them. Sometimes growth begins simply by reminding someone they’re not alone—and that slow, faithful change still counts.

You can also leave a review—it helps others find the show and join this growing community of people learning how to live restored.

 Invitation to Action 

Step 1: Choose Your Area—or Areas—of Growth

Ask yourself gently:

• Where do I feel invited to grow      this year?
• Which area feels      undernourished—or ready for deeper roots?

You’re not fixing deficits here.
You’re choosing where to tend the soil.

Step 2: Choose a Practice That Matches the Direction

Once you’ve named an area, ask:

“What is one small, repeatable practice that gently moves me in this direction?”

For example:

• Spiritual:
      One verse read slowly each morning, or a simple breath prayer you return      to throughout the day
• Relational:
      A weekly check-in with someone you love, or practicing curiosity instead      of defensiveness in one conversation
• Educational / Occupational:
      Ten minutes a day toward a skill or learning goal, or a weekly reflection      on what energized you
• Financial:
      Reviewing one account weekly without judgment, or praying for wisdom      before spending decisions
• Social:
      Initiating one connection a week, or practicing presence rather than      performance in gatherings
• Physical:
      A short daily walk, stretching before bed, or eating one meal a day with      intention

The practice should be small enough to sustain, even on tired, imperfect days.

Step 3: Link the Practice to Something You Already Do

This part matters more than most people realize.

Our brains love efficiency.
And the nervous system feels safest with predictability.

When we link a new practice to something we already do—something automatic—we’re not relying on motivation.
We’re working with the brain instead of against it.

This is called habit stacking, and it works because:

• It lowers cognitive load
• It increases consistency
• It signals safety to the nervous      system

So instead of saying,
“I’ll remember to do this sometime today,”
you say:

• After I brush my teeth, I pause      and pray
• When I pour my coffee, I take      three grounding breaths
• Before I open my laptop, I check      in with my body
• When I get into bed, I release      the day to God

Over time, your body learns the rhythm.
And growth becomes less forced—and more embodied.

Step 4: Commit to Returning, Not Perfecting

These practices aren’t a one-week experiment.
They’re a posture for the year.

Some days you’ll forget.
Some days you’ll rush.
Nothing is ruined.

Growth that sticks isn’t built on streaks.
It’s built on returning.

Each return strengthens a neural pathway, a spiritual posture, and a habit of grace toward yourself.

Invitation to Subscribe & Share

If this episode resonated with you, I’d love to invite you to subscribe to Restored. Each week, we explore mental health, faith, and growth in ways that honor both science and grace—without pressure to perform or fix yourself.

And if you know someone who’s tired of starting strong but struggling to keep going, consider sharing this episode with them. Sometimes growth begins simply by reminding someone they’re not alone—and that slow, faithful change still counts.

You can also leave a review—it helps others find the show and join this growing community of people learning how to live restored.

Our next episode will take a look at boundaries. we will explore how listening to your body, honoring your limits, and practicing grace can transform the way you show up for others (without disappearing from yourself).