High-Demand Job // 12 Ways To Cure Burnout

Summary

The video script discusses the prevalence of burnout in high-demand, high-stress jobs and offers 12 strategies to combat and cure it. These strategies include admitting burnout, practicing self-compassion, creating time for self-reflection, focusing on the bigger purpose, reframing job perspective, practicing gratitude, unplugging and creating me-time, treating oneself, not neglecting physical health, establishing boundaries, embracing life's seasons, and exploring new opportunities. The speaker shares personal experiences and emphasizes the importance of recognizing and addressing burnout for personal well-being and productivity.

Takeaways

• 💡 Admit you're burned out to start addressing the issue, acknowledging that burnout is a real and common experience.
• 🥺 Practice self-compassion to acknowledge your limits and grant yourself the understanding that not being perfect is part of being human.
• 🔍 Create time for self-reflection to understand and label your emotions, helping to regain a sense of control over your life.
• 💪 Focus on finding meaning and purpose in your work to prevent feelings of repetitiveness and aimlessness.
• 🙌 Practice the 'I love my job' exercise to shift your perspective and find aspects of your job you appreciate.
• 🙏 Cultivate gratitude to instantly reframe your mindset and focus on the positive aspects of your life.
• 🙋 Learn to unplug and create 'me time' for rest and recharge, stepping away from work and technology regularly.
• 🎉 Treat yourself occasionally to lift your spirits and reward yourself for hard work.
• 💦 Pay attention to fundamental needs like sleep, exercise, and nutrition to maintain your physical well-being.
• 🚫 Establish boundaries at work to manage workload and prevent taking on too much responsibility.
• 🍃 Embrace life's seasonality, adjusting your work-life balance as personal circumstances change.
• 🔎 Explore other job opportunities if your current role no longer aligns with your life's needs or seasons.

Q & A

What is the main issue discussed in the transcript?

The main issue discussed in the transcript is burnout, particularly in high demand and high stress jobs, and the various ways to combat and cure it.

Why is it important to admit that you are burned out?

Admitting that you are burned out is crucial because it is the first step in addressing the issue. Without recognition, it is difficult to implement changes or strategies to alleviate burnout.

How does the speaker's military upbringing influence their initial view on burnout?

The speaker's military upbringing led them to believe that being burned out was a sign of weakness and that they should not admit to it, as it was associated with not being cut out for the challenges they faced.

What is the significance of self-compassion in combating burnout?

Self-compassion is significant because it allows individuals to be less harsh on themselves, understand that they are not machines, and accept that making mistakes is a part of being human. This helps in preventing burnout by not overextending oneself constantly.

How can self-reflection help in curing burnout?

Self-reflection helps in curing burnout by creating space and time to understand and label emotions, which is a key step in managing stress and burnout. It allows individuals to control their response to events, rather than feeling at the mercy of their surroundings.

What is the 'I love my job' exercise mentioned in the transcript?

The 'I love my job' exercise is a technique to reframe one's perspective about their work. It involves listing things they like about their job and then changing the word 'like' to 'love'. This helps shift focus from negative aspects to positive ones, improving one's outlook on their work life.

Why is practicing gratitude beneficial in managing burnout?

Practicing gratitude is beneficial as it helps reframe one's mindset from complaints to thankfulness. By focusing on what one is grateful for, such as health or family, it can instantly improve mood and reduce feelings of burnout.

What does the speaker suggest regarding the use of technology during 'me time'?

The speaker suggests refraining from using technology, especially social media, during 'me time'. This is because the purpose of 'me time' is to recharge mentally and emotionally, and using technology can actually drain energy rather than replenish it.

How does the speaker recommend treating yourself to help with burnout?

The speaker recommends treating yourself by allowing yourself the occasional indulgence or pleasure, such as a hair treatment or buying a nice outfit. This shouldn't be overdone, but it's important to use money to enhance one's life and help manage burnout.

What are the 'fundamentals' referred to in the context of preventing burnout?

The 'fundamentals' referred to in the context of preventing burnout are basic self-care practices such as getting adequate sleep, regular exercise, and maintaining a healthy diet with less processed and more whole foods.

Why is it important to establish boundaries in the workplace to prevent burnout?

Establishing boundaries in the workplace is important to prevent burnout because it helps define what is acceptable and what is not. It creates a sense of ownership over one's time and responsibilities, leading to healthier working relationships and a better work-life balance.

Outlines

00:00

🔥 Recognizing Burnout and its Impact

The paragraph discusses the reality of burnout in high-stress, high-demand jobs and its negative effects on personal well-being, family, and finances. The speaker shares personal experiences with burnout throughout their career, emphasizing the importance of acknowledging the issue as the first step towards addressing it. The speaker dispels the misconception that burnout is a sign of weakness, stemming from their military upbringing, and encourages individuals to admit when they are struggling.

05:00

💪 Practicing Self-Compassion and Reflection

This section highlights the importance of self-compassion in combating burnout, urging individuals to be kind to themselves and acknowledge their human limitations. The speaker suggests that pushing oneself too hard without rest can lead to burnout. They introduce a self-reflection exercise that involves labeling emotions, which helps in managing life better by controlling one's response to events rather than the events themselves. The paragraph also includes a brief promotional mention of an online bank called SoFi.

10:02

🌟 Finding Meaning in Mundane Tasks

The speaker emphasizes the need to find meaning and purpose in one's work to prevent burnout. They share a personal anecdote from their time as a Finance director, where they reframed their perspective on mundane tasks by focusing on the bigger picture and the impact their work had on decision-making and community development. The message is to not just see the repetitive nature of work but to understand the significance it holds within the larger context of one's role and contributions.

Keywords

💡Burnout

Burnout refers to a state of chronic physical and emotional exhaustion often accompanied by feelings of cynicism and detachment. In the context of the video, it is associated with the high stress and demanding nature of certain jobs, leading to negative impacts on personal well-being, productivity, and overall life satisfaction. The speaker shares personal experiences with burnout and emphasizes its reality and commonality among individuals in high-demand roles.

💡Admittance

Admittance in this context refers to the act of acknowledging or confessing that one is experiencing burnout. It is the first step towards addressing and overcoming the issue, as it involves recognizing the problem and accepting the need for change. The speaker discusses their difficulty with admittance due to their military upbringing, which associated burnout with weakness.

💡Self-compassion

Self-compassion is the practice of treating oneself with kindness and understanding, especially in instances of perceived inadequacy or failure. In the video, the speaker suggests that individuals should practice self-compassion to counteract the harsh self-judgment that can exacerbate burnout. It involves granting oneself the same kindness and understanding that one would offer to a friend in a similar situation.

💡Self-reflection

Self-reflection is the process of examining one's own thoughts, emotions, and behaviors to gain insight into one's mental and emotional state. In the context of the video, self-reflection is presented as a tool for understanding and managing burnout. By creating space for reflection, individuals can identify and label their emotions, which is a key step in taking control of their response to stressors and in beginning the healing process.

💡Meaning

Meaning, in the context of the video, refers to the sense of purpose or significance behind one's actions or work. The speaker suggests that burnout can be mitigated by focusing on the bigger picture and finding deeper meaning in one's tasks, even if they seem mundane or repetitive. This shift in perspective can help individuals feel more connected to their work and less like they are just going through the motions.

💡Mindset

Mindset refers to an individual's overall attitude or cognitive approach towards situations, challenges, and life in general. In the video, the speaker discusses the importance of maintaining a positive mindset as a way to combat burnout. This includes practices such as gratitude and reframing negative perceptions, which can help individuals view their circumstances in a more constructive light and reduce the risk of burnout.

💡Unplug

Unplugging refers to the act of disconnecting from technology and work-related activities to rest and recharge. In the video, the speaker emphasizes the importance of taking regular breaks and creating 'me time' to prevent burnout. This involves stepping away from work, avoiding technology, and engaging in activities that promote mental and emotional recovery.

💡Treat Yourself

Treat Yourself is a concept that encourages individuals to indulge in activities or purchases that bring them joy and help alleviate stress. In the video, the speaker suggests that as part of combating burnout, it's important to occasionally give oneself permission to enjoy the fruits of one's labor, whether that's through a special purchase or a relaxing experience, without feeling guilty or excessive.

💡Fundamentals

Fundamentals, in the context of the video, refer to the basic physical and mental health practices that are essential for maintaining overall well-being. The speaker highlights the importance of not neglecting these basics, such as proper sleep, regular exercise, and a healthy diet, especially when facing high levels of stress and responsibility in a demanding job.

💡Boundaries

Boundaries are the limits or edges that define an individual's personal, mental, and emotional space. In the video, the speaker discusses the importance of establishing and maintaining healthy boundaries at work to prevent burnout. This involves learning to say 'no' when necessary and not overextending oneself to the point of exhaustion or resentment.

💡Seasonality

Seasonality refers to the concept that there are different periods or phases in life, each with its own unique demands and challenges. In the video, the speaker uses the metaphor of seasons to illustrate that just as the year has distinct seasons, so too does one's life. Recognizing and adjusting to these life seasons can help individuals manage their workload and expectations, thereby reducing the risk of burnout.

💡Opportunities

Opportunities in this context refer to potential paths or changes in career or life direction that may align better with an individual's current needs and circumstances. The speaker suggests that exploring new opportunities can be a way to combat burnout, especially when existing roles or situations are no longer fulfilling or sustainable.

Highlights

Admitting burnout is the first step to address the issue.

Burnout is real and can negatively impact personal well-being, family, and finances.

Military culture often equates burnout with weakness, but this is a misconception.

Individual differences play a significant role in how we experience stress and burnout.

Self-compassion is crucial in combating and curing burnout.

The importance of self-reflection in managing burnout and understanding emotional responses.

Labeling emotions is a key step in self-reflection and dealing with burnout.

Focusing on the bigger purpose behind tasks can prevent feelings of meaninglessness leading to burnout.

Reframing perspective from 'I like my job' to 'I love my job' can positively change one's outlook.

Gratitude practice can instantly reframe one's mindset and combat negativity.

Learning to unplug and create personal 'me time' is essential for preventing burnout.

Treating oneself occasionally can be a part of the self-care necessary to avoid burnout.

Neglecting basic health needs like sleep, exercise, and nutrition can contribute to burnout.

Establishing boundaries at work is crucial for maintaining mental health and preventing burnout.

Recognizing the different seasons in life and adjusting expectations accordingly can help manage burnout.

Exploring new opportunities that align with life changes can be a solution for overcoming burnout.

Smart people often look for new opportunities, and it's not a sign of weakness to change jobs.

Winners know when to quit and make changes without guilt, which can prevent burnout.

Transcripts

if you're in a high demand high stress

job with a lot of responsibilities the

possibility of burnout is Real This I

know too well because I've experienced

many burnouts throughout my career and

when you burnout it doesn't do anyone

any good now for yourself your family

and also your wallet so in that Spirit

if you're in a high demand job let me

share with you 12 ways you can combat

and cure burnout number one way to

combat and cure burnout admit that you

are burned out before we can address an

issue we need to recognize that we have

an issue in the first place and in this

case we have to admit that we're

struggling that we were burned out or

close to it and burnout is real very

real it happens to all of us when we

live in a state of continual stress the

feeling that we pushed ourselves too

hard for too long and now we just feel

we can't keep up anymore as I stated

earlier I knew this feeling too well

given I experienced it multiple times

throughout my 20 plus year career but I

was never really good at admitting to

the fact that I was burned out having

spent most of my 20s in a military

culture i subconsciously came to believe

that being burnt out was a sign of

weakness that I was not cut out I just

didn't have what it took I thought I

wasn't allowed to say I was burned out

that was what weak people did however

we're all different individuals with

different upbringings and different

characteristics and different things

impact Us in different ways I may be

totally fine sleeping in the woods for 5

days without a shower but put me in a

cubicle for 2 hours and for some reason

I'm totally spent or vice versa I'm

completely fine working behind the desk

for 10 hours straight but put me on a

sales floor and I'm a complete wreck so

we should never feel ashamed for feeling

burned out we can't get better if we

don't first acknowledge that our current

situation needs to change number two way

to combat and cure burnout practice

self-compassion as I stated earlier

because of my military upbringing I came

to believe that I wasn't ever supposed

to be burned out burning out was a sign

of weakness however we should never be

so harsh in ourselves yes there are

times when we need to push because we're

all more capable than we give ourselves

credit for but that doesn't mean we are

machines that we can keep on going and

going like the Energizer Bunny so Grant

yourself some leeway some compassion

that it is okay you're not perfect in

everything that you make mistakes that

you should make mistakes not going 100%

at all times doesn't mean you are a

failure that just means you're human

like everyone else I'm a firm believer

in playing the long game what is the

point of going 150% at work for 6 months

and being completely spent for the next

6 months so in order to prevent that

from happening we must practice

self-compassion number three way to

combat and cure burnout create time for

self-reflection once you recognize that

you're burnt out and want to work on it

you need to create some space and time

to reflect one of my favorite

self-reflection exercise is labeling

labeling the different emotions I'm

experiencing one of the main sources of

burnout is a feeling that we're not in

control of Our Lives things are

happening to us and we're at the mercy

of our surroundings yes we can't control

what projects are assigned to us at work

we can't control when one of our kids

decid to throw a tantrum however we can

control our response to that event this

is one of the key principles of better

life management recognizing that while

we can't control what happens to us we

can control our response to what happens

to us and one of the first steps is by

labeling what we're feeling I feel angry

I feel overwhelmed I feel anxious it's

because there's nothing so quite

disempowering than feeling something but

not being able to identify and name what

it is when we can't even label what

we're feeling we feel like we've already

lost that's why I consider creating time

for reflection and describing our

feelings so important as one of the

first steps of curing

burnout in talking about reflecting have

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be supporting the channel as well I'll

also have a link in the description

below all right with that said let's get

back to the video number four way to

combat and cure burnout focus on meaning

focus on the bigger and deeper purpose

behind the things that you do another

reason for Burnout is when we feel like

the activity that we're spending so much

of our time and energy on has no purpose

in Greek mythology we have Copus who is

punished for his trickery by being

forced to roll a boulder up a hill for

eternity every time he neared getting

the boulder to the top of the hill it

would roll back down forcing to repeat

this action over and over again and if

we feel like this about our work where

we do something over and over without

any purpose or meaning behind it we'll

naturally burn out so focus on meaning

despite how boring our work may seem or

how mundane it is we can all Find

meaning behind everything that we do as

a former Finance director I spent the

good years of my life beyond

spreadsheets crunching numbers all day

long running this scenario and that and

the work itself at times reminded me of

sisifus I felt like I was running

complicated scenarios all day long only

to have a roll right back at my my feet

because executive team decided to take

the project in a different direction and

if I just focused on the mundane element

of the work I would have gone crazy so I

had to constantly reframe my perspective

on the work that I did to see the

meaning and the bigger purpose behind it

the work itself may feel mundane and

boring but it's helping to make

important decisions the numbers that I

was coming up with was a crucial

component to new funding and new funding

that could help with new development

that would better serve the community

bottom line when you start to feel like

Copus reframe the work that you're doing

try to see the bigger meaning and

purpose behind what we do do because

despite how small of a part we may be

playing we're still an important part of

that process before we move on a quick

reminder if you find Value in all the

things that I'm covering here please

make sure to download your free onepage

pdf companion guide that goes along with

this video it has everything I'm

covering in this video and a simple to

digest onepage format go to the link

I'll have in the description below to

download your free copy the number five

way to combat and cure burnout practice

the I love my job exercise this one I

learned from one of my favorite

productivity grw and motivational

speaker zig Ziggler in one of his

speaking gigs he ran into a lady who had

nothing but bad things to say about her

workplace the place was so toxic her

co-workers were so mean and her boss was

so demanding so he asked her to do an

exercise go home and start a list that

starts with I like my job because when

she protested there was nothing she

liked about her work he asked her well

do they pay you and she grudgingly said

yes do they provide you a desk and again

she said yes did they give you

Healthcare benefits and she said yes so

he told her to start there I like my job

because they pay me I like my job

because they give me a desk I like my

job because they provide me and my

family with health care then once you've

listed everything you liked about your

job change the word like to love for

this lady just this exercise and

reframing of her perspective made her

work life so much better now this simple

exercise may not completely change

everything about your work in your life

but it can help reframe your perspective

so much of how we feel about something

is how we perceive it is the class half

empty or half full well it depends on

who you ask and I feel the people who

see the glass half empty are at most

often higher risk of burnout number six

way to combat and cure burnout in the

line of positive mindset exercise

practice gratitude I feel being thankful

is one of the simplest yet the most

powerful way to reframe our mindset

instantly just the other day I was

listening to a podcast about the Black

Death the Black Death was a ubic plague

pandemic that occurred in Europe from

1346 to 1353 to this day it is

considered one of the most fatal

pandemics in human history as many as 50

million people died possibly 50% of

Europe's population at the time some

cities were so devastated by the plague

that cities like Florence Italy did not

regain his pre 14th century size until

the 19th century now that was a pretty

morbid piece of history and you might be

thinking Tay what are you talking about

Black Death 14th century what does that

have to do with my burnout yes some may

think it's completely irrelevant but for

me stories like these help me they help

me because they help to reframe my

perspective from complaint to gratitude

yes I'm frustrated and burned out by the

fact that I have so much work piled up

but hey I still have my health that is

something to be thankful for right and

just that little bit of gratitude

changes my mood if you want to

systematically build gratitude into your

daily routine I recommend writing it

down on a regular basis start small by

writing a list of things you're grateful

for nice weather your health your family

for me having a running list of things

that I'm thankful for that I can

reference on a daily basis is a great

motivator whenever I'm feeling down

number seven way to combat and cure

burnout learn to unplug essentially

learn to create me time it's easy to

believe that in order to achieve Peak

Performance at life and at work we need

to always be on work harder push harder

sleeping is for losers working is for

winners now if you're a freak of nature

that only needs 3 hours of sleep per

night this may work for you but if

you're a mortal like me you need way

more than 3 hours of sleep per night and

not just sleep but intentional rest if

you want to mitigate burnout if you want

to perform at your best over a long

period of time you need to regularly

unplug when you're working at your desk

unplug at least every couple hours step

away from your desk and go for a walk

read an enlightening book stare at the

sky whatever to help you recharge

mentally and emotionally and also

whatever you do please try to refrain

from using technology especially social

media when you're unplugging the me time

should recharge you not drain you the

number eight way to combat and cure

burnout continuing the theme of me time

treat yourself three words for you treat

yourself when you're in a real slump

treat yourself give yourself the

permission to treat yourself I talk a

lot about pretty boring Stu in this

channel living below your means paying

down debt investing in boring index

funds but the reason why I focus so much

on these boring money activities is so

that they enable you to live your best

version of an exciting life so give

yourself the permission to treat

yourself at times I give myself the

permission to have the best hair

treatment possible my wife gives herself

the permission to buy the best outfit

now you don't want to go overboard in

the spirit of treating yourself but what

is money for if it is not helping you

live the life that you want number nine

way to combat and cure burnout don't

neglect the fundamental fals another

reason why many of us face burnout is

because we neglected our fundamentals

more specifically our bodies we're not

machines your body requires proper care

and this is especially more important if

you're in a high demand job that

requires a lot out of you so make sure

to not neglect sleep aim for at least 7

to 9 hours of sleep per night

incorporate regular exercise time into

your schedule and watch what you eat

less process and more whole food I know

basic tips but things we can easily let

slide especially in a high demanding

career lose an hour in the morning and

you'll spend all day looking for it

number 10 way to combat and cure burnout

establish boundaries I used to naely

believe that in order to be a good team

player at work I needed to say yes to

everyone and everything I thought being

accommodating was a trait of a good

employee however what I've learned

through the experience is that though at

times yes we should accommodate to do it

all times without any boundaries is not

wise true wisdom is actually when we

learn how to define and set clear

boundaries with people around us

boundaries Define us they Define what is

me and what is not me a boundary show

shows where I end and someone else

begins leading me to a sense of

ownership healthy boundaries actually

create clear expectations for healthy

working relationships it enables each

party to understand what is acceptable

and what is not a relationship where one

team member just reacts to everything

the other team member request is not a

healthy working relationship that is

just abuse it's easy to accept the

burden of other people's problems as

ours in the spirit of being responsible

however we need to understand that a lot

of times though we're responsible to

that person we're not actually

responsible for for them so at times

it's not only okay to say no but

essential for our mental health and

managing burnout number 11 way to combat

and cure burnout Embrace seasonality

essentially recognize that as there are

different seasons in a year there are

different seasons in your life as well

one of the reasons I personally face

burnout was because I neglected this

fact when my kids were born I really

didn't think much about how it would

impact my work life I would just work as

hard as I did before having a

6-month-old infant W change much for me

would it oh how naive I was I don't

realize how fully I was to think I could

go at the same Pace at work as I did

before when my family life had

completely changed but going back to

thinking being burnt out was a sign of

weakness I just thought I should push

twice as hard but all I did was stress

myself out more because I felt I

couldn't do anything well couldn't be at

work 1,000% and couldn't be at home

completely present so it's important

recognize that there are seasons in life

and it's okay to adjust with those

Seasons if it was snowing outside you

wouldn't go out wearing shorts right and

vice versa if it was 95° outside you

wouldn't put on your coat you adjust

with the seasons if your family is

growing be okay adjusting your workload

to adjust make sure to communicate to

your boss and your team but don't think

you need to be at every meeting on your

computer at all times and working on

your PowerPoint presentation throughout

the weekend but you might be saying what

if I don't have that flexibility what if

my work is not as accommodating as I

wish which leads to next way number 12

way to combat and cure burnout explore

other opportunities with different

seasons in life explore different

opportunities opportunities that better

align with what you want in life I used

to be terrified of looking at different

opportunities because I saw that as a

sign of weakness that I couldn't handle

the situation that I was weak however

that is not true smart people are always

looking for new opportunities most often

the challenge with smart hardworking

people isn't giving up too quickly but

not moving on sooner winners quit fast

quit often and quit without guilt so if

none of the exercise that we've done so

far is curing your burnout it may be

time for a change of scenery and not

only is that okay it is crucial thank

you guys for watching in the spirit of

letting things go if you want to learn

about other things we should let go as

we age please check out my video here

until next time all the

best