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How to Overcome Burnout

7 Min
Healthy Mind
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Cass Carlopio
Sleep Expert, Psychologist & Meditation
Burnout is common and affecting many of us today. In this talk, we cover what burnout is, how common it is, and ways to increase resiliency, and get out of burnout through taking internal and external actions.
From the community
40 reflections
D
Debra
Burnout is preventable
I learned that I can prevent burnout from occurring through the internal and external choices I make.
M
Maria
Grareful
Today I started my morning with inner work, it’s a practice I’d like to keep. It brings me a sense of accomplishment and inspires me to take care of myself. I feel at peace with my emotions and with what I need to do to stay grounded.
J
Jennifer
ReFresh
External action declutter the house and my classroom Internal action: take time to meditate and relax walk every day.
V
Valerie
Growth
I learned that Burnout is common, it was nice to understand the breakdown of the definition. I’m in the process of decluttering my external space, I realize it was a reflection of the internal noise. I’ve been working on meditating and changing my inner dialogue
A
Ama
Burnout
I learned that you can address burnout in simple ways by taking external and internal actions. This is huge for me. I also learned that burnout is common - so why don’t people talk about it? I have resolved today to start talking about burnout and to create space for others to talk and learn about burnout.
A
Amber
Burnout
Thank you for sharing some simple ideas to address burnout. They really do slip the mind when you are experiencing it. It is nice to keep those things in your mind kind of like saving for a rainy day. Thank you ❤️
D
David
I felt that these simple steps can help me to regain my life in a healthy way.
It’s a step that begins the process. I feel that maybe I have found something that can help me to not feel so overwhelmed all the time. This past year has been one of the hardest years of my life. And I’m looking to come out of this stronger and better and in a more peaceful state of mind.
S
Shea
Calm
I learned that I need to lower my daily tasks and expectations. I’ll still be progressing that way, rather than getting overwhelmed at how much I have to do and so putting it all off- getting even less done. I will also be having some dance breaks haha~ already feel better. Thank you💞
M
Mel
Burnout
I felt really validated and recognized after the session. I generally feel like I’m the only one who experiences burn out. I often feel like everyone else is doing great and I am failing. Intellectually, I realize that most people are struggling with something in their lives, but I often forget that in my emotions.
L
LW
Burnout
I learned that I am experiencing emotional burnout. Externally I will cut down on social media. Just an easy way to cut out “static” from my day. Internally… I will practice feeling my feelings but consciously not let them consume me. Acknowledge they exist and remind myself that it’s temporary.
E
Emilee
Enlightening
I learned that I am suffering from a burnout of sorts in my own life. I recognized that in trying to become a more giving person that I might’ve overcorrected in some ways. In the sense that I’m trying care for and attend to everyone’s needs all the time at the constant expense of my own. I think this week I’d like to externally try to lower my expectations of my accomplishments and focus on getting moments to myself through activity, mainly running. Internally, I’d like to take more breaks through my day for gratitude and meditation.
S
Sheila
All II want to do is help my family and others my family either won’t let me in or they take total advantage of my kindness and love II have for them this is disheartening.
On top of all that, my husband doesn’t want me to help anyone but him. I just don’t get it. Why am I like this?
A
Aura
Human giver syndrome
As a healthcare worker, burn out is hitting me hard. It comes and goes in waves, and foolishly when the tide recedes I think I’m okay and dig myself into a deeper hole. Internal - notice when my shoulders are up by my ears and my jaw is clenched and actively release. External - delete social media apps and deactivate personal accounts (fb, insta)
K
Katherine
Burnout
I learned that a lot of teachers deal with burnout. I simply don’t have enough empathy to give the my family and my students right now
C
Carolyn
Too Many Alarms!
 I have learned that my decreased sense of accomplishment has been replenished by the realization of my achievement of human giver syndrome poster child of the year! I laugh at myself with this realization, and I am both cursed and blessed with having this human giver syndrome. Cursed because I allow my own well being become jeopardized by giving up my responsibilities or important external actions I need to do to prevent burnout from happening. Blessed Because without the syndrome I would feel no sense of accomplishment. Without this syndrome I would be unable to connect with others at an emotional level. My passion to help has proven to be my worst nightmare sometimes. My thoughts, right now, are all consuming which is my alarm in my environment I have way too many alarms! So my first internal action is to identify which alarm is most agitating to me and shut that one up I realize that by my taking external action to begin the healing process of burnout has actually created another alarm going off in my environment! How does a person lose so much control of their own personal alarm system? How can I relate the intensity of my emotions to others if they cannot hear my alarms in my environment? How can I express the negative affect that specific alarms have? Is there a way to sound off my alarms for those that need to help me shut them off? How can I share my alarms without freaking people out?
G
Gabby
Most of the burnouts listed
I have a lot of work to do. I give too much; overwhelmed with the unavoidable current life situation.
L
Lisa
Coping with Burnout
Address external and internal “alarms” EXTERNAL: *REMOVE CLUTTER IN HOUSE 1.Clear one room at a time 2.Divide room into sections and Clear one section at a time 3. Box and label for storage 4. Bag items to donate 5. Bag items to recycle 6. Bag items to throw away 7. Clear out car 8. Sort through items from car Using steps 3-6 9. Load storage items 10. Take to and unload storage 11. Repeat until storage is complete or no space left 12. Figure out storage alternatives and finish *CLEAN HOUSE: 1. Clean out refrigerator -Throw out as much as possible -Wipe down and clean it 2. Vacuum and mop floors 3. Clean baseboards 4. Detail tub/toilet 5. Hang new shower curtain 6. Detail kitchen appliances, Cabinets, sink and shelves 7. Wash windows *REMOVE STUFF FROM SHEDS Sweep *CLEAN YARD •STORE: -Bikes -BBQ -Lights -Chimes/Bell •HAUL AWAY: -Umbrella -Composter -Yard debris INTERNAL:
L
Lisa
More ways to reduce external stress
-Take breaks - Stay hydrated - Eat something healthy - Look at what you’ve done, not what’s left to do - Change environment-take a drive or walk
L
Lisa
Coping with INTERNAL STRESS
- Meditation - Being mindful - Affirmations - Gratitude - Time out for a walk in nature - Play music - Playtime with my cats - Pamper time for me
L
Lisa
More Internal strategies
What thoughts, feelings, actions have I been avoiding? Decide action to take and take action!
J
Jean
Procrastinate
I learned that issues with my job are lingering and I just need to tackle them and move them off my to do list to relieve some burnout.
ML
Megan Lumb
Burn out
Getting up 5 mins earlier will help, stop some of the last minute stress. I used to thrive on it - but not any more. Causes anxiety!
S
Sandy
Hydrate and Move
I’m going to start with proper daily hydration and movement even if it’s just a simple walk.
CB
Carrie Bliss
Addiction?
I believe I may have become addicted to the feeling of burnout I can’t continue 🥱. I’m exhausted.
K
Kai
Burnout
I learned that I can do something to change my current reality of “burnout”!
A
Angie
Learning to adjust in new ways
I feel that by making small adjustment to my day will end up being large adjustments I. The long run.
C
Christopher
Burnout lesson
I can take external and internal action to feel less of the daily burnout. External: this week I will limit the amount of noise that distracts me from relaxing Internal: this week I will adjust my internal expectations to not be so hard on myself
H
Holly
Burnout
I learned that I should leave 5 minutes earlier this week to start a habit of not being rushed for the day. I also learned I should take a few minutes to just dance or stretch out my body to move energy out
M
Michael
Burnout
I learned that I should remove myself from a loud environment to reduce my stress. I also learned that I should not take things said about me personally.
C
Claire
My burnout
It made my feelings of burnout feel validated and okay, that it’s not just in my head. It’s a really experience. And with this personal acceptance I can try to understand ways of managing it and coming out of burnout.
A
Anji
Burnout
I learned that burnout is common, I need to learn the signs of my personal burnout and take steps to create a more balanced and serene environment
A
Alex
Burnout
I learned that burnout is common, and that I can create a new routine to improve my mental well-being.
L
Lynne
Bye bye Burnout
I learned by changing a couple of things I can pull out of this burnout funk. Now I have a plan, and that feels great 😊
J
Julia
Burnout
It’s a perfect definition for my current situation. Internal: some app based work CBT, run. External: set defined times to look at email this week and handle only the biggest priorities.
D
Dan
Too much work at once
I am able to navigate this stage of burnout, however I need to be abundantly clear with those around me that I am lacking the normal amount of patience and problem solving ability I normally have.
B
B
Lesson learned
Now matter how many deep breaths you take the external alarm will gradually take over if you don't adress it.
J
Jo
How to Overcome Burnout
Helpful. Doing an external thing and an internal thing is a doable plan.
S
Sara
Goals
External noise: no listening to music or podcasts or anything while walking Archie. Internal stress/noise: do a 1 song dance break when I get home or in the middle of the day.
J
John
Burn out
I learned that burnout is a very prevalent condition associated with being emotionally drained, low frustration tolerance level, tendency to withdraw From others and avoiding potentially stressful situation. Also recognizing a general sense of skepticism, And self-conscious and uncomfortable in social interaction
K
Kelly
External
I’m very sensitive to noise, so will look to address this external factor