Sebab Kita Bisa Burnout, Kenapa dan Cara Mengatasi Burnout! - Psychology

Summary

This video script discusses the concept of 'Burn Out' and 'Slow Living'. It highlights the pressures of modern life, where people often feel overwhelmed and stressed due to the fast pace and multitasking culture. The script explains how continuous stress can lead to burn out, affecting both physical and emotional health. It then introduces 'Slow Living' as a counterbalance, encouraging mindfulness and a more balanced approach to life. The video suggests practical steps to implement slow living, such as being present in the moment, understanding the value of time, and creating a comfortable living space to recharge. The goal is to achieve overall well-being and a more meaningful life experience.

Takeaways

• 🏃‍♂️ Modern life's fast pace can lead to burnout, causing both physical and emotional exhaustion.
• 🤔 The constant need to multitask and be connected can result in a lack of work-life balance.
• 🚀 Technology, while speeding up our lives, can also contribute to the stress that leads to burnout.
• 🧠 The body's stress response system, including the HPA axis, can become overactive with chronic stress, leading to health issues.
• 🌡 High levels of cortisol, a hormone released during stress, can indicate burnout and are associated with a range of health problems.
• 🌿 Slow living is presented as an alternative lifestyle that encourages a more mindful and balanced approach to life.
• 🧘‍♀️ Mindfulness, or being fully present and non-judgmental in the moment, is a key component of slow living.
• 🍽 Slowing down to savor everyday activities, like eating, can enhance the experience and reduce stress.
• ⏳ Understanding and respecting our own pace and rhythm can help us manage stress and prevent burnout.
• 🏡 Reterriorialization involves making our living spaces more comfortable and personalized to reduce stress and enhance well-being.
• 🌟 The ultimate goal of slow living is to improve overall well-being and achieve a more meaningful and enjoyable life.

Q & A

What is the main topic discussed in the video?

The main topic of the video is the concept of Burnout and how practicing 'slow living' can help combat it. The speaker discusses the impact of modern fast-paced lifestyles on mental and physical health, emphasizing the importance of mindfulness and balancing work with rest.

How does the fast pace of modern life contribute to burnout?

The fast pace of modern life contributes to burnout by increasing stress levels due to constant pressure to be productive, multitask, and keep up with rapid changes. This often leads to physical and emotional exhaustion as people push themselves beyond their limits without proper rest.

What are some symptoms of burnout mentioned in the video?

Symptoms of burnout mentioned include lack of energy, difficulty sleeping, demotivation toward activities that were previously enjoyable, and experiencing high stress that affects the body's nervous system and hormone levels.

What role does the HPA axis play in stress and burnout?

The HPA (hypothalamus-pituitary-adrenal) axis is activated during stress. It increases the production of cortisol, a stress hormone. Prolonged stress and excessive cortisol production can lead to weakened immune systems, increased blood sugar, and other health issues, contributing to burnout.

What is 'slow living' and how does it help prevent burnout?

Slow living is a lifestyle that encourages a slower, more mindful approach to life, focusing on enjoying the present moment. It involves balancing productivity with rest, being more aware of one’s surroundings, and avoiding the rush of modern life. By adopting slow living, people can reduce stress, recharge their energy, and prevent burnout.

What are the three processes of slow living mentioned in the video?

The three processes of slow living are: (1) Mindfulness – being fully present in the moment; (2) Understanding time and space – adjusting life’s tempo to match personal needs; (3) Reterritorialization – creating a living space that reflects one's identity, allowing it to become a place of comfort and relaxation.

How does mindfulness contribute to slow living?

Mindfulness helps slow living by encouraging individuals to be fully present and aware of their current experiences, rather than dwelling on the past or worrying about the future. This practice can reduce stress, help individuals enjoy small moments in life, and foster a deeper connection with oneself and the environment.

What is the relationship between slow living and multitasking?

Slow living encourages people to focus on one task at a time, in contrast to multitasking, which can increase stress levels and lead to burnout. The video emphasizes that doing things more mindfully, like eating without distractions, can enhance the overall quality of life and reduce stress.

What challenges might one face when adopting slow living in a fast-paced world?

Adopting slow living in a fast-paced world can be challenging due to the constant demands for productivity, cultural expectations, and the rapid pace of technological advancements. It requires conscious effort to slow down, resist the pressure to always be busy, and create a more balanced lifestyle.

What are some long-term health risks of burnout mentioned in the video?

Long-term health risks of burnout include weakened immune function, metabolic syndrome, inflammation in the body, heart disease, and even premature death. Burnout can cause both physical and mental health issues that worsen over time if not addressed.

Outlines

00:00

🔥 Understanding Burnout and the Need for Slow Living

The paragraph discusses the pressures of modern life, where the fast pace can lead to burnout. It emphasizes the importance of work-life balance and the negative effects of constant multitasking and stress. The speaker introduces the concept of 'slow living' as a counter to the fast-paced lifestyle, suggesting that it can help prevent burnout. The paragraph also touches on the physiological effects of stress, such as the activation of the HPA axis and the release of cortisol, which can lead to health issues if stress is chronic.

05:00

🌿 Embracing Slow Living to Combat Burnout

This paragraph delves into the concept of slow living, which originated from the slow food movement. It explains that slow living is about reducing the pace of life in all aspects, not just physically but also mentally. The paragraph outlines three processes of slow living: internal processes that involve mindfulness and being present, managing time and space to find a suitable pace for life, and reteritorialization, which is about creating a comfortable living environment that can help recharge energy. The speaker encourages listeners to adopt slow living practices to improve their wellbeing and enjoy life more fully.

10:01

🌱 Implementing Slow Living Practices for a Healthier Life

The final paragraph focuses on how to implement slow living practices in a multicultural and fast-paced world. It discusses the importance of being aware of the rhythm of our bodies and living in sync with it. The speaker suggests starting the day slowly, enjoying meals, and giving the body and mind time to rest. The paragraph also emphasizes the need to create a living environment that is conducive to relaxation and not a source of additional stress. The goal of slow living is presented as achieving overall wellbeing and a more meaningful happiness by living more mindfully and healthily.

Keywords

💡Burn Out

Burn Out refers to a state of chronic physical and emotional exhaustion, often caused by prolonged stress. It is a central theme in the video, as it discusses the fast-paced lifestyle that can lead to this state. The script mentions that continuous stress can lead to a burn out, characterized by a lack of energy, difficulty sleeping, and demotivation from previously enjoyed activities.

💡Slow Living

Slow Living is presented as an alternative lifestyle to the fast-paced, stress-inducing routine many people experience. It encourages reducing the speed at which we live, not just physically but also mentally, to achieve a better work-life balance and reduce stress. The video suggests that adopting slow living practices can help prevent burn out by promoting mindfulness and a more deliberate approach to daily activities.

💡Stress

Stress is discussed as a primary cause of burn out. The video explains that while a certain level of stress can be beneficial, chronic stress can lead to health issues. It is mentioned that stress activates the body's fight-or-flight response, which, if constant, can result in a range of physical and emotional problems, including burn out.

💡Work-Life Balance

Work-Life Balance is a concept that emphasizes the importance of dividing time and attention equally between work and personal life. The video script touches on this by suggesting that an excessive focus on work to the detriment of personal time can lead to burn out. Achieving a good work-life balance is presented as a way to prevent the negative effects of stress and maintain overall well-being.

💡Mindfulness

Mindfulness is a state of active, open attention to the present. In the context of the video, mindfulness is part of the slow living philosophy, encouraging individuals to be fully present and aware of their experiences without judgment. It is suggested as a way to reduce stress and increase enjoyment of life's moments, as opposed to being constantly preoccupied with past regrets or future worries.

💡Globalization

Globalization is mentioned as a factor contributing to the fast pace of life, requiring individuals to keep up with rapid changes. The video implies that globalization has accelerated the pace at which we live and work, which can contribute to the feeling of being overwhelmed and the potential for burn out.

💡Multitasking

Multitasking is discussed in the video as a common practice that can lead to burn out. The script suggests that the constant need to juggle multiple tasks at once can be stressful and detract from the quality of our work and life. It is contrasted with the slow living approach, which encourages focusing on one task at a time to enhance productivity and reduce stress.

💡Cortisol

Cortisol is a hormone associated with the body's stress response. The video explains that high levels of cortisol, which can result from chronic stress, can have negative health effects. It is noted that individuals experiencing burn out often have lower cortisol levels, indicating a potential imbalance in the body's stress response system.

💡Recharge

Recharge, in the context of the video, refers to the need for individuals to take time to rest and rejuvenate in order to prevent burn out. It is suggested that not giving oneself enough time to recharge can lead to a constant state of exhaustion and decreased performance in both work and personal life.

💡Reterriorialization

Reterriorialization is discussed as a process within slow living that involves making one's living space more comfortable and personalized to facilitate relaxation and energy recharge. The video suggests that by creating a more enjoyable and organized home environment, individuals can better combat stress and burn out.

💡Wellbeing

Wellbeing is described as a state of peace, tranquility, and overall health that can be achieved through the practice of slow living. The video implies that by reducing the pace of life and focusing on mindfulness and self-care, individuals can enhance their sense of wellbeing and lead more satisfying lives.

Highlights

The modern pace of life can lead to stress and burnout.

The importance of work-life balance to prevent burnout.

How constant multitasking and lack of rest can increase stress levels.

The physiological effects of stress on the body, including the activation of the HPA axis.

The role of cortisol in stress and its impact on health when produced chronically.

Studies showing that individuals experiencing burnout have lower cortisol levels.

The need for rest and enjoying small moments in life to avoid burnout.

The concept of 'slow living' as an alternative to the fast-paced lifestyle.

Slow living's origin from the slow food movement and its evolution.

The three processes of implementing slow living: internalization, understanding of time and space, and reteritorialization.

Mindfulness as a key aspect of internalizing slow living.

The importance of being present in the moment and not judging experiences.

How to practice mindfulness in daily activities, such as enjoying a meal without distractions.

Understanding the rhythm of life and the importance of rest to prevent burnout.

The concept of reteritorialization and making living spaces comfortable for recharging energy.

The goal of slow living is to achieve overall well-being and a peaceful state of mind.

Slow living can lead to a more meaningful happiness and enjoyment of life.

The challenges of implementing slow living in a fast-paced world.

The importance of not just surviving but truly living and enjoying the journey.

Encouragement to practice slow living to prevent burnout and to live a more meaningful life.

Transcripts

ngerasa enggak sih Kalau zaman sekarang

tuh kayak apa-apa harus cepat-cepatan

harus banyak-banyakan lengah dikit udah

berasa ketinggalan banyak hal akhirnya

hidup jadi kayak acjang kompetisi yang

bisa bikin stres sampai Burn Out tapi

emangnya hidup harus sengebut itu Hai

semuanya selamat datang di channel

billiion Project tempat kita sharing

informasi edukatif dengan aku Jihan dan

di video kali ini kita bakal bahas topik

tentang Burn Out dan slow living jadi

jangan lupa untuk like comment dan

subscribe supaya kalian engak

ketinggalan update terbaru dari channel

ini yuk kita mulai di hidup yang super

cepat ini banyak orang ngasa terjebak

dalam rutinitas yang terus-terusan

nuntut cepat dan efisien apa-apa harus

bisa gercap soalnya enggak dipungkiri

juga perubahan arus globalisasi secepat

itu mau enggak mau harus ngikutin per

ubahan tapi yang jadi masalahnya adalah

saking banyaknya yang harus dikejar kita

gak sadar nyiksa diri kita di luar

kemampuan jiwa raga kita misalnya Kamu

mungkin pernah ngasa harus bolak-balik

ngecek email ngerjain tugas enggak

berhenti-henti atau bahkan nyambi balas

chat sambil makan saking harus

multitasking atau parahnya Sampai kebawa

mimpi H wah itu udah level kepikiran

paling tinggi Sampai kebawa ke alam

bawah sadar saking stresnya ya Enggak

bisa dipungkiri juga teknologi yang

makin canggih Emang bikin mempercepat

ritme hidup kita tapi di sisi lain

tekanan buat selalu produktif tanpa

henti sering banget bikin kita lupa

pentingnya keseimbangan antara kerja dan

istirahat ya istilah kerennya itu work

Life Balance Coba deh kamu pernah enggak

ngerasa kalau jatal kerjamu pada banget

sampai-sampai waktu ba istirahat atau

metime aja itu udah enggak ada jangankan

metime kadang tidur cukup 8 jam yang

kebutuhan dasar Kita aja belum tentu

terpenuhi akibatnya banyak dari kita

yang akhirnya ngalamin Stres

terus-terusan ini yang berujung pada

terjadinya burn out atau kelalahan fisik

dan emosional yang berlebihan misalnya

mulai ngerasa enggak ada energi susah

tidur atau malah demotivasi sama

aktivitas yang dulunya kamu suka ada

penjelasannya nih gimana sih stres itu

bisa bikin Burnout Jadi pas kita lagi

stres banget ada dua sistem di tubuh

kita yang ngespon yaitu sistem saraf

otonom dan sumbu hipotalamus pituatari

adrenal atau kita singkat HPA sistem

saraf otonom kemudian ngeaktifin sumbu

simpatik adrenal medula yang ningkatin

detak jantung dan tekanan darah tapi

kalau stres nya terus-terusan sistem

tubuh yang seharusnya bikin kita tenang

justru jadi enggak aktif ini nih yang

akhirnya bikin Burn Out bagian lain dari

tubuh yang juga ikut stres adalah sumbu

HPA stres bikin bagian otak kita kayak

amigdala dan hippocampus jadi aktif

akhirnya ini memicu pelepasan hormon

kortisol tapi kalau kortisolnya

terus-terusan diproduksi tubuh kita jadi

enggak sehat mulai dari gula darah yang

naik sistem imun yang lemah dan banyak

masalah lainnya kebanyakan studi nemuin

bahwa orang yang ngalamin Burnout punya

kadar kortisol yang lebih rendah

dibandingkan dengan orang sehat Jadi

penting banget buat kita ingat bahwa

meskipun teknologi dan tututan pekerjaan

makin cepat kita juga butuh waktu untuk

diri sendiri istirahat dan menikmati

momen kecil dalam hidup kita ini semua

penting supaya kita enggak terjebak

dalam siklus Burn Out yang bikin kita

ngerasa lelah dan enggak puas dengan

hidup misalnya kebiasaan KJA nonstop

multitasking dan kurangnya waktu

istirahat itu semua bisa bikin level

stres kita ngelambung tinggi banget ini

terkait dengan kurangnya tempo dalam

hidup kita kita kayak muutar terus di

roda yang enggak pernah berhenti jadi

kalau kita terus-terusan hidup dengan

tempo yang terlalu cepat dan enggak

ngasih diri kita waktu buat recharge Ya

jelas aja kita gampang Burn Out dan

kalau dibiarin efeknya enggak main-main

mungkin efeknya enggak langsung kerasa

sekarang karena masih muda ya tapi dalam

jangka panjang ini jadi nyiksa kita

dengan kondisi yang enggak enak karena

kebiasaan yang kurang baik enggak sadar

ini ngefek juga kekesehatan fisik dan

mental di masa tua Hasil studi nunjukin

bahwa Burn Out bisa menyebabin perubahan

fungsi imun perubahan struktural dan

fungsional pada otak sindrom metabolik

sampai peradangan di tubuh yang bikin

kita gampang sakit enggak cuma itu Burn

Out ningkatin risiko sakit jantung dan

parahnya bisa sampai kematian dini Duh

ngeri banget ya pastinya kita enggak

Pengen ngalamin kayak gitu pengennya ya

kita tetap bisa hidup sehat dan bisa

ngerasain emosional yang damai tapi

untuk itu harus dibiasain dari sekarang

dengan cara apa misalnya dengan nerapin

slow living slow living ini awalnya

berangkat dari gerakan slow food

Movement yang dimulai oleh Carlo petrini

di Italia pada

1986 slow food Movement ini gerakan yang

tujuannya buat menjaga kelasterian

makanan lokal dan tradisional di tengah

kehidupan yang serba cepat dan enggak

berkelanjutan nah seiring waktu Konsep

ini berkembang menjadi slow slow living

Terus sekarang konsep slow living ini

muncul buat jadi alternatif yang ngajak

kita ngurangin kecepatan di berbagai

aspek kehidupan kita enggak cuma fisik

tapi juga mental dan konsep slow living

ini bukan ngajak meles-melesan atau

nunda kerjaan ya tapi lebih ke cara kita

ngatur tempo hidup sesuai situasi kalau

kita ngomongin slow living ada

penelitian yang ngejelasin tiga Proses

gimana slow living bisa diwujudin

pertama lewat proses internal proses ini

manifestasiin slow living dalam bentuk

mindfulness atau pikiran yang mindful

mindful itu keadaan di mana kita

sepenuhnya sadar dan hadir di momen saat

ini tanpa nge-judge apapun Maksudnya

enggak nge-judge itu nerima apa adanya

sama yang terjadi di diri kita misalnya

kalau kita lagi burn out ya kita terima

dan rasain perasaan Burnout itu bukan

denial dengan bilang enggak apa-apa ke

diri sendiri emang faktanya lagi burn

out Kok semacam accepting apa yang lagi

kita rasain kondisi mindfulness ini

kalau kita ibaratin kayak tiga fase

waktu past present dan future nah

pikiran yang mindful itu adalah saat

kita ada di titik present di titik Ini

pikiran kita enggak ke mana-mana enggak

balik ke titik pas atau enggak lompat ke

titik future karena kalau balik ke titik

pas kita bakal dihadapin sama segala

peluang penyesalan yang enggak bisa

diulang sedangkan kalau lompat ke titik

future kita bakal dihadapin sama

kecemasan atas ketidak pastian intinya

kayak enjoy the moment aja gitu dan dari

sini kita jadi bisa belajar buat lebih

peka sama diri sendiri bahkan peka sama

hal-hal yang selama ini mungkin kita

anggap sepele Oke kayak gini deh

misalnya kita lagi ngerjain banyak tugas

dalam sekali waktu contoh sederhananya

kayak kita pas lagi makan makan mie

instan mungkin tapi kita masih juga

sambil fokus balesin chat di HP padahal

kalau kita coba agak lebih pelan dan

peka dikit taruh hp-nya dulu benar-benar

nikmatin setiap suapan mie satu persatu

kita akunya dengan tenang kita bakal S

betapa enaknya mie yang kita makan pas

lagi angat-angetnya itu betapa wanginya

itu aroma mie belum lagi kalau

ditambahin pakai telur Beh jadi mantap

banget enggak tuh jadi bukan cuma fokus

ke makanan yang kita makan tapi juga

fokus ke gimana kita bisa memaknai

proses makan karena slow living itu

ngjadiin kita buat lihat lebih dari

sekedar objek dengan cara

memaknainya dari situ kita akan akan

lebih aware entah itu Aware ke diri kita

sendiri atau aware sama sekeliling kita

enggak perlu buru-buru karena kayak yang

kita tahu Biasanya kalau buru-buru rawan

banyak yang Miss ya kan yang kedua

ngertiin waktu dan ruang jadi gini

proses ini tuh sebenarnya tentang nyari

tempo yang pas kapan kita perlu agak

pelan dan kapan harus ngebut dalam

aktivitas kita ini supaya kita bisa

lebih ngeh sama kondisi kita sendiri

alias menjalani hidup dengan cara yang

bisa ngasih makna dan berkelanjutan tapi

tetap bisa nikmatin

senang-senangnya dalam aktivitas

sehari-hari misalnya kita bisa mulai

dengan enggak maksa diri buat

terus-terusan produktif 24 jam per 7

kayak pas pagi hari kita bisa mulai

lebih pelan-pelan misal nikmatin sarapan

sambil lihat matahari terbit bukan

langsung buka laptop dan kerja atau pas

malam kita kasih waktu buat tubuh dan

pikiran istirahat tidur enggak

terus-terusan scrolling media sosial

sampai tengah malam atau bahkan sampai

ketemu pagi dengan ngikutin ekologi

waktu kita jadi lebih sedar sama ritme

alami tubuh kita kita enggak cuma

ngejar-ngjar waktu tapi juga ngerasain

dan nghargain setiap momennya jadi hidup

kita enggak cuma sekedar ngelewatin

waktu tapi benar-benar ngasain dengan

penuh kesedaran tapi kita Kita juga

harus ingat dalam memahami ruang kita

hidup di dunia yang multikultural dan

mobilitas tinggi dan emang ini jadi

challenge tersendiri buat menerapkan

slow living jadi kita perlu cara yang

pas buat nghadapin challenge ini sambil

tetap nikmatin hidup dan ngelesapin

setiap momennya dan yang ketiga proses

reteritorialization atau bikin identitas

baru buat tempat tinggal kita jadi

Maksudnya di teritorialization itu

adalah bikin l lingkungan tempat tinggal

kita jadi lebih Gue Banget supaya kita

bisa ngerasa kayak pindah ke tempat baru

pindah ke teritorial yang baru tapi ini

bukan berarti harus pindah ke kota atau

negara lain ya proses

reteritorialization ini juga caraaji itu

buat nghindarin Burnout soalnya tempat

tinggal kamu bakal jadi tempat yang

nyaman buat recharge energi bukan malah

jadi tempat yang bikin tambah stres

misalnya kita ngerasa kalau rumahnya

lagi tempatin itu berantakan kotor atau

monoton Nah itu bisa kita coba untuk

makeover kita Tata ulang lagi dan kita

bersihin kalau perlu ditambahin sama

barang-barang yang nunjukin kesukaan

kita dengan cara kayak gini tempat

tinggal kita bukan cuma jadi tempat

istirahat aja tapi juga jadi bagian dari

gaya hidup kita yang

sesungguhnya akhirnya Kalau lagi di

rumah tuh pikiran jadi senang Nah dari

ketiga proses slow living yang kita

bahas sebenarnya goalsnya slow living

ini apa sih Oke jadi Ada hal penting

banget yang bisa kita dapatin dari slow

living yaitu ujung-ujungnya adalah buat

mencapai wellbeing alias kondisi di mana

kita bisa ngerasa damai tentram dan

sejahtera dalam menjalanin hidup dengan

ngelakuin slow living kita enggak cuma

ngjalanin hidup dengan lebih mindful

tapi juga ngebawa diri kita ke kondisi

yang lebih sehat secara mental fisik dan

em emosional jadi dengan slow living

kita bisa lebih nikmatin hidup dan

ngerasain kebahagiaan yang lebih

meaningful sampai sini bisa kita

simpulin bahwa slow living bisa jadi

cara buat ngurangin Burn Out bukan

berarti ngajarin buat hidup

mager-bageran tapi ngejalanin hidup

sesuai sama tempo yang pas enggak

kecepatan atau enggak kelamaan emang

buat terapi slow living pasti banyak

tantangannya apalagi lagi kita tahu

kehidupan dunia makin lama makin kerasa

cepat tapi apapun itu konsep slow living

bisa jadi sarana kita untuk terus

memaknai setiap hal berharga di hidup

kita karena sejatinya hidup itu enggak

cuma soal cepat cepatan nyampai garis

finish tapi gimana caranya kita bisa

nikmatin tiap langkah yang kita ambil

jadi coba buat lebih pelan dikit aja

supaya kita enggak cuma ngelakuin

rutinitas tapi juga ini nikmatin makna

hidup dan seperti biasa remember We only

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