DIBACAIN: Penawar Stress & Burnout — (Emily Nagoski Ph.D)

Summary

In this video, the host celebrates reaching 2 million views and discusses the impact of their content on viewers. They delve into the concept of burnout, defining it as emotional exhaustion and a lack of empathy, and differentiate between stress and stressors. The host provides practical tips for managing stress, such as deep breathing, positive social interactions, laughter, hugs, and creative expression. They emphasize the importance of finding meaning in daily activities and mental rest to combat stress, suggesting that these strategies can lead to a more productive and fulfilling life.

Takeaways

• 🎉 The speaker is celebrating 2 million views on their channel, emphasizing the impact and connection with the audience.
• 📚 The discussion revolves around the book 'Don't Forget to Be Awesome: The Title of the Book', highlighting its significance as a game-changer for the speaker.
• 🔍 Burnout is defined in the book as emotional exhaustion, a transition from caring deeply to feeling indifferent or unempathetic, and a sense of futility in one's achievements.
• 🧘 Stress is differentiated from a stressor, with the former being a prolonged emotional state and the latter being the cause or trigger of that state.
• 💡 The importance of recognizing stress and stressors is underlined, with an analogy of holding water to illustrate the burden and the need to address the cause.
• 🏋️ Physical activity is presented as a crucial method to improve mood and health, with varying levels of intensity suggested for stress relief.
• 🤝 Positive social interactions, even brief conversations that lead to laughter, are shown to have a positive impact on mood and stress levels.
• 🤗 Affection, particularly hugs, is highlighted as a powerful tool for reducing blood pressure, heart rate, and improving mood due to the release of oxytocin.
• 🎨 Creative expression is encouraged as a way to boost energy levels, excitement, and enthusiasm for life, with hobbies and interests as examples.
• 💆 Finding meaning or purpose in daily activities is crucial for coping with stress, with research showing that those who find meaning are more resilient.
• 🛌 Mental rest is essential for well-being, and the speaker suggests various methods for achieving this, including sleep, which has multiple benefits for the body and mind.

Q & A

What is the main theme of the video script?

The main theme of the video script is celebrating 2 million views and discussing the concept of burnout, stress, and ways to manage and overcome them.

What is the significance of the 2 million views mentioned in the script?

The 2 million views signify a milestone for the speaker, representing the number of people who have been helped, blessed, and impacted by the content shared.

What book is being discussed in the video script?

The book being discussed is 'Don't Forget, You're Not Forgotten' by Rich and Brand, which the speaker read on a trip to Japan and South Korea.

How is burnout defined in the book mentioned in the script?

Burnout is defined as a state of emotional exhaustion resulting from not caring about something for a long time, feeling empathy and compassion for others, and eventually feeling useless and as if one's achievements have no impact on others.

What is the difference between stress and stressors according to the script?

Stress is like being in a tunnel without seeing the light at the end, while stressors are the causes of stress. Managing stress involves addressing both the stress itself and the underlying stressors.

Why is it important to recognize and address stress and stressors?

Recognizing and addressing stress and stressors is important because the duration of stress can have physiological effects on the body, such as high blood pressure and a weakened immune system.

What are some of the physical activities mentioned in the script to help manage stress?

The script mentions deep breathing, positive social interactions, laughter, hugging, and creative expression as physical activities that can help manage stress.

How long should a hug last according to the research mentioned in the script?

According to the research mentioned in the script, a hug should last at least 20 seconds to effectively lower blood pressure and heart rate and improve mood.

What is the role of creative expression in managing stress as per the script?

Creative expression, such as engaging in activities that trigger one's creativity, can increase energy levels, excitement, and enthusiasm for life, thus helping to manage stress.

What are the two solutions mentioned in the script to help get through the 'tunnel' of stress?

The two solutions mentioned are finding meaning in one's daily activities and mental rest, which includes all the previously discussed methods to manage stress.

What is the significance of finding meaning in daily activities as a way to manage stress?

Finding meaning in daily activities can provide a sense of purpose and fulfillment, which can help individuals endure stress and find joy in their work or passions.

How does mental rest contribute to stress management according to the script?

Mental rest is essential for stress management as it involves taking breaks and engaging in activities that help clear the mind and recharge, thus preventing stress from accumulating.

Outlines

00:00

🎉 Celebrating 2 Million Views and Discussing Burnout

The speaker begins by celebrating reaching 2 million views on their channel, emphasizing the community's growth and the impact they've made on many lives. They introduce a book titled 'Don't Forget, You're Not a Banana' by Rich and Brand, which they read during a trip to Japan and South Korea. The book has received high ratings on Amazon and Goodreads. The speaker defines burnout as emotional exhaustion, a feeling of indifference, and a lack of meaning in one's achievements. They encourage viewers to reflect on whether they are experiencing any of these symptoms and promise to delve deeper into the topic.

05:07

🤯 Understanding Stress and Its Impact on Health

The speaker discusses the importance of distinguishing between stress and stressors, likening stress to being stuck in a tunnel without seeing the light at the end. They explain that prolonged stress can have psychological and physiological effects, such as increased blood pressure and a weakened immune system. The speaker suggests that recognizing and addressing stress and its causes is crucial for maintaining health. They provide an analogy of holding water to illustrate the burden of stress and emphasize the need to close the stress cycle by addressing the stressor and finding ways to manage stress effectively.

10:09

🏃‍♂️ Strategies for Managing Stress and Finding Meaning

The speaker shares insights from the book about various strategies to manage stress, including physical activity, deep breathing, positive social interactions, laughter, affection, and creative expression. They explain how these activities can improve mood and reduce stress levels. The speaker also talks about the importance of finding meaning in daily activities, suggesting that passion, a sense of purpose, and love can provide a deeper sense of fulfillment and help overcome stress. They mention that finding meaning can come from working towards a mission, spiritual beliefs, or intimate relationships, all of which can make the effort worthwhile and provide a sense of accomplishment.

🛌 The Importance of Mental Rest and Wellness

In the final paragraph, the speaker discusses the concept of mental rest and wellness, emphasizing that it's not just about mindset but also about taking action to alleviate stress. They mention that sleep is a powerful tool for recovery and regeneration, and encourage viewers to listen to a previous podcast episode for more on the benefits of sleep. The speaker also invites viewers to join the 'Disco Book Club' for exclusive content and the opportunity to engage in live discussions, promoting a productive and healthy lifestyle.

Keywords

💡Celebration

Celebration is the act of acknowledging a significant achievement or milestone with joy and gratitude. In the video's context, the speaker is celebrating reaching 2 million views, which they interpret as helping 2 million people. This celebration is a central theme of the video, highlighting the positive impact the speaker has had on their audience.

💡Burnout

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. The video discusses how the author of a book defines burnout as a result of prolonged emotional exhaustion and indifference. It is a key concept in the video, as it ties into the broader discussion of stress and its management.

💡Stress

Stress is a feeling of strain and pressure, often caused by demanding circumstances. The video script differentiates between stress and stressors, emphasizing the importance of recognizing and addressing the causes of stress to prevent prolonged negative effects on mental and physical health.

💡Stressors

Stressors are the external factors or events that cause stress. The video explains that managing stress involves not only dealing with the stress itself but also addressing the underlying stressors, which could be anything from work pressures to personal conflicts.

💡Emotional Exhaustion

Emotional exhaustion refers to a state where an individual feels drained of emotional resources, often as a result of prolonged stress or burnout. The script uses this term to describe one of the stages of burnout, where a person no longer cares or feels empathy towards others or situations.

💡Personalization

Personalization, in the context of the video, refers to the feeling of empathy and care towards others or situations. It is one of the aspects that can be lost as a result of burnout, where a person may no longer feel a sense of personal connection or responsibility.

💡Meaning

Meaning, in the video, is discussed as a crucial factor in overcoming stress and finding fulfillment. The speaker mentions that finding meaning in one's work or daily activities can help combat stress and provide a sense of purpose, which is essential for mental well-being.

💡Mental Rest

Mental rest is the concept of allowing the mind to relax and recover from stress. The video suggests that mental rest is an important part of stress management and includes activities such as sleep, meditation, or engaging in hobbies that provide a sense of relaxation and rejuvenation.

💡Physical Activity

Physical activity is any form of movement that uses energy and helps improve physical fitness. The video emphasizes the importance of physical activity in reducing stress levels and boosting mood, suggesting that even simple breathing exercises can have a positive impact.

💡Social Interaction

Social interaction refers to the process of communicating and engaging with others. The script mentions positive social interactions as a way to reduce stress and improve mood, highlighting that even brief moments of laughter and conversation can be beneficial.

💡Creative Expression

Creative expression is the act of engaging in activities that stimulate creativity, such as art, music, or writing. The video suggests that creative expression can be a powerful tool for managing stress and enhancing life satisfaction by providing a sense of excitement and engagement with the world.

Highlights

Celebrating 2 million views signifies reaching and impacting 2 million people, possibly connecting them.

The book titled 'Don't Forget to Be Awesome' by Rich and Brand is a game-changer with high ratings on Amazon and Goodreads.

Burnout is defined as emotional exhaustion resulting from prolonged indifference and feeling unimportant or useless.

Differentiating between stress and stressors is crucial, with stress being an ongoing emotion and stressors being the causes.

Stress management involves addressing both the stress itself and the underlying causes or stressors.

The importance of recognizing stress and stressors is emphasized, as they can be compared to a burden that affects us over time.

Physical activity is highlighted as a key method to improve mood and reduce stress levels.

Simple breathing exercises are introduced as an effective way to positively impact stress levels.

Positive social interactions, even brief conversations, can significantly help in reducing stress levels.

Laughter and light-hearted communication are powerful tools for stress relief and mood improvement.

The power of a hug, when done for at least 20 seconds, can lower blood pressure and improve mood due to the release of oxytocin.

Creative expression through activities that trigger creativity can lead to increased energy and excitement for life.

Finding meaning in daily activities, such as working towards a mission larger than oneself, can provide a sense of purpose.

Mental rest is essential and is often overlooked as a part of overall wellness and stress management.

The importance of sleep for stress relief is reiterated, as it recharges the body and clears dead cells, aiding in memory consolidation.

The transcript discusses the concept of finding meaning through love and intimate relationships, which can make daily efforts worthwhile.

The transcript concludes by inviting viewers to join a book club for exclusive content and live streaming opportunities.

Transcripts

Hei Welcome back to dibacain dan hari

ini gua mau celebrate udah 2 juta view

bareng sama kalian semua artinya apa 2

juta orang yang terbantu lu juta orang

yang terberkati 2 juta orang yang

ngerasain impactnya dan 2 juta orang

yang mungkin udah bertemu bareng sama

kita

rayakan ya teman-teman setiap masa-masa

kecil dalam hidup kita jangan lupa

supaya kita nggak cocok

adalah judul buku yang akan kita bahas

hari ini gua kebetulan bacanya di kindel

dan Gua habisin Ini waktu gua trip

kemarin di Jepang dan Korea Selatan ini

bagus banget menurut gua dapat rating

4,6 di Amazon dari hampir 7000 orang

4,0 rating dari 38.000 orang di good

Rich dan brand ini brown sang penulis

yang

dia bilang buku ini game Changer gua

penasaran gua baca dan menurut gua kita

mulai dengan Apa itu brand out dalam

buku ini dia mendefinisikan Burnout

sebagai satu emotional kecapean secara

emosi Gimana hasil dari lo peduli kepada

sesuatu begitu lama dan begitu capek

hati sampai akhirnya lu ngerasa kayak

yang kedua di personalization rasa

empati lo rasa Peduli Lu rasa kasih

sayang lo mungkin sama sesuatu atau sama

orang-orang sekitar lu otak yang

berkurang ada satu titik bahkan udah

ngerasa Baal atau yang ketiga lu mulai

ngerasa bahwa

pencapaian-pencapaian lo tuh nggak

berarti lu mulai ngerasa nggak berguna

lo mulai ngerasa apapun yang melakukan

itu kayak nggak ada dampaknya buat orang

Nah dari tiga tadi Apakah lu

tanda-tandanya satu dua atau tiga nah

habis itu kita akan bahas lebih dalam

lagi

stress dan stressor kita mesti bisa

bedain dua ini intinya apa teman-teman

bahwa emosi kita itu bayangkan seperti

sebuah apa ya tunnel gitu gimana kalau

lu belum sampai di ujung tangle belum

sampai ngelihat cahayanya belum keluar

dari Terowongan itu lu nggak akan pernah

ngerasa selesai nah stress yang

berkepanjangan itu terjadi karena kita

stuck dalam sebuah emosi tadi di

tengah-tengah jembatan tadi udah nggak

keluar-keluar teman-teman ya Nah

menyelesaikan stress ini adalah dua hal

yang berbeda antara menyelesaikan si

stresnya sendiri dan menyelesaikan

penyebab stresnya atau stressor

ilustrasi kayak gini teman-teman ya

kukasih sedikit

Kenapa penting untuk mengenali stres dan

stressor ini

kira-kira kalau teman-teman lihat air di

sini berapa mili teman-teman

100 250 300 350

Ya itu bisa diibaratkan sebagai beban

dari stressnya itu teman-teman tapi yang

akan memperparasi situasi adalah bukan

beratnya sih stress itu tapi Seberapa

lama kita harus menahan stress ini

bayangkan kalau ini cuman 100 ml pun

atau 200 ml pun tapi gue mesti megangnya

10 menit

mulai Berasa ya disuruh megangnya satu

jam udah kita ketik

adalah close the cycle Setiap kali kita

ngerasain stress dengan cara menaruhnya

dan menyelesaikan stress di dalamnya

stressornya di dalamnya tuh kayak gimana

satu-satu kita beresin mungkin kita

istirahat yang cukup

mungkin kita ketemu sama psikolog yang

kita bisa ngebantu mungkin di beberapa

case teman-teman mungkin harus dengan

medication atau dengan obat atau dengan

berbagai macam negara lainnya yang kita

bahas di segmen berikutnya sampai ini

semakin lama semakin

menghilang Nah itu stressornya

yang kita hilangkan Tapi sebaliknya

stress ini bisa terus kembali kembali

dan jangan pernah kita tahan terus harus

kita

Letakkan kenapa lo masih tahu karena

dampaknya bukan hanya psikologis tapi

juga fisiologis ke badan kita

teman-teman ya Ada riset yang

menunjukkan bahwa orang yang stres terus

menerus itu akan berdampak kepada

tekanan darah atau Black pressurenya

pernah nggak teman-teman di sini ada

yang stress terus ngerasa gerdnya kambuh

lambungnya asam lambungnya mulai naik

pernah temen-temen di sini ada yang

stress selalu ngerasa imunnya makin

turun hormonnya naik turun

if you do with

[Musik]

nah ketika aku baca buku ini gue dapat

reflation ternyata cara-cara yang gua

lakukan selama ini kurang tepat karena

badan kita itu nggak ngerti apa yang

disebut dengan Aduh gue lagi pusing

stres soal pajak atau gua lagi ada

konflik sama Bos gua sama teman-teman

gua sama pasangan gua dia nggak paham

tapi lompat-lompat begini dia paham

badan kita bisa langsung merespon nih

dengan nafas makin naik turun gitu kan

kita keluar keringat gitu nah kita harus

berbicara dengan Bahasa tubuhnya kita

Makanya orang bilang olahraga itu

penting kenapa

Ya risetnya udah jelas banget olahraga

akan menaikkan mood kita akan improve

kesehatan kita dan semua harus melakukan

itu nah tapi teman-teman physical

Activity yang bisa kita lakukan itu

adalah level-levelnya dengan level size

yang berbeda gua akan bagikan yang

pertama adalah simple dengan bernafas

dengan mengambil nafas yang lebih dalam

dan lebih pelan yang terjadi adalah ini

akan

memberikan kita dampak positif kepada

stress tadi

gitu dimana untuk Setiap nafas tadi

ketika diafragma dan perlu kita

berkontraksi dan kemudian kembali lagi

itu akan membantu kita untuk menaikkan

mood kita dan menurunkan level of stress

tadi naik satu level kalau stress

semakin tinggi ada yang disebut dengan

positive social interaction kita mungkin

kadang ngerasa bahwa

basa-basi sama orang gitu ya itu ngobrol

di pantry gitu itu kayak sesuatu yang

aduh nggak penting deh gitu

tapi ternyata risetnya kecil seperti itu

nggak bisa ngebantu mood kita bisa

bahkan menurunkan level of stress kita

naik tentu level lagi ada yang disebut

dengan letter atau ketawa-ketiwi

teman-teman Minggu yakin di handphone lo

pasti ada satu nama ya mungkin orang itu

di speed dari Nomor 2 atau speed dari

nomor 3 yang kalau lu telepon lu selalu

bisa dapetin sesi ketawa ngakak cepet

aja 2 menit 3 menit dan itu dengan

cepatnya akan mengubah modul dan bisa

menurunkan level of stress

hahaha

affection affection itu sesimpel dengan

pelukan pelukan itu powerful banget loh

temen-temen tapi bukan sekedar pelukan

yang cuma

ya gitu deh just for the sick off

rutinitas Tapi benar-benar waktu untuk

berpelukan

selama 20 detik minimal kalau menurut

riset itu akan bisa nurunin tekanan

darah kita bisa nurunin detak jantung

kita dan bisa mengimprove mood kita

karena keluar hormon yang namanya

oksitosin dan yang terakhir yang paling

Ultimate teman-teman adalah creative

expression ya ketika kita melakukan

kegiatan-kegiatan yang

men-trigger kreatifitas kita kita akan

lebih punya energi hidup kita akan

merasa lebih excited kita juga lebih

antusias menjalani hari-hari kita

contohnya misalnya Siapa di sini lagi

suka tenis Siapa di sini lagi suka Golf

atau olahraga apapun dan lo menunggu

banget itu kejadian Nanti sore mungkin

atau besok pagi Mungkin itu membuat kita

kerasa lebih excited Soal hidup ya 5

atau 6 hal ini teman-teman bisa lakukan

untuk membantu meregulasi si stress tadi

teman-teman untuk ngebantu kita tadi

ngelewatin tunnelnya ya ini adalah

proses tadi

cepat aja solusinya ada dua pertama

meaning yang kedua mental rest nah tapi

ini nggak bergerak sendiri ya ini juga

including dengan semua hal-hal yang kita

udah bahas sebelumnya tadi teman-teman

oke

pertama mining ketika kita bekerja keras

sesuatu yang kita nggak percaya itu

disebut dengan stress tapi ketika kita

bekerja keras sesuatu yang kita suka

kita enjoy kita care itu namanya passion

nah mencari meaning atau makalah dalam

keseharian kita dalam kegiatan kita itu

menjadi penting banget riset yang

menunjukkan bahwa orang-orang yang

menemukan mining itu punya tiga sumber

pertama dia melakukan sesuatu yang lebih

besar dari dirinya sendiri untuk sebuah

misi yang luar biasa yang dampaknya

bukan cuma buat diri dia sendiri Contoh

misalkan kemarin orang-orang yang

Apa ya Mencoba untuk buru-buru menemukan

vaksin untuk covid Wah ketika dia

berhasil menemukan dan itu bisa ngebantu

orang pasti rasa puasa dulu luar biasa

walaupun gue yakin waktu ngerjainnya

capek mungkin banyak nggak tidurnya

mungkin udah dipress sama begitu banyak

orang tuh buru-buru menghasilkan sesuatu

meaning juga biasanya datang dari

orang-orang yang melakukan

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segala sesuatu untuk hal-hal yang lebih

spiritual Jadi biasanya orang-orang yang

kuat angkut lebih cenderung religius ini

gitu kan dia akan bilang bahwa gua

mengerjakan ini untuk Tuhannya gua

karena ini kepercayaannya gua karena

Karma atau apapun gitu ya jadi ini

melakukan sesuatu untuk sebuah sosok

yang lebih besar dari dia kalau tadi

sesuatu yang lebih besar bentuknya

adalah gold ini adalah sosok yang lebih

besar bentuknya mungkin spiritual tadi

mining itu juga datang dari mencintai

datang dari loving ketika kita punya

hubungan yang intimate dengan anak kita

dengan keluarga kita dengan pasangan

kita maka melakukan keseharian yang

capek itu menjadi wasit capek itu adalah

capek yang kita bersedia untuk lewatin

karena dari capek itu kita bisa

mendapatkan sebuah level of mining yang

begitu dalam dan tidak ada gantinya

teman-teman ya nah jadi itu yang pertama

yang kedua mental rest mental rest ini

adalah satu hal yang sering

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yang pertama wellness itu bukan hanya

soal apa yang kita pikirkan bukannya

soal mindset tapi juga soal actionnya

gitu ya kita nggak bisa mengharapkan

stress kita hilang stres kita berlalu

kalau kita nggak melakukan sesuatu untuk

menyalurkannya untuk menyelesaikan si

stress dan stressornya I wish you well

teman-teman kalau lu masih punya waktu

setelah nonton ini sebenarnya salah satu

solusinya dibahas dalam buku ini juga

soal tidur tapi karena tidur sudah

pernah kita bahas di dalam episode

podcast guard release of lunch gua akan

kasih linknya aja ke podcast-nya nanti

dengerin deh tidur itu powerful banget

karena bukan cuman

mericharge badan kita tapi tidur juga

membereskan sel-sel tubuh kita yang mati

dan meregenerasi tidur juga ngebantu

memori kita yang udah kita pelajari

supaya bisa terekam dengan baik dan

masih banyak lagi manfaat lainnya

teman-teman dibacain kali ini akan stop

sampai di sini tapi buat lo yang pengen

belajar lebih dalam lagi jangan lupa

kita sudah Open membership disco book

Club caranya gimana lo bisa langsung ke

halaman Home dari channel YouTube ini

nanti akan tombol join yang bisa lu klik

di situ lu bisa pilih lo mau masuk ke

dalam membership yang mana ada yang

namanya dbc atau diskobu club readers di

mana lo akan dapat konten-konten

eksklusif setiap bulannya ada yang

namanya dbc atau di sukabuk club bodys

gimana lu nggak hanya mendapatkan konten

premium tapi juga kamu bisa punya

kesempatan untuk bisa live streaming dan

ngobrol bareng nanti bareng sama gua

sampai ketemu lagi dan salam produktif

[Musik]

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