High-Demand Job // 12 Ways To Cure Burnout
Summary
TLDRThe 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
- π‘ Admit you're burned out to start addressing the issue, acknowledging that burnout is a real and common experience.
- π₯Ί Practice self-compassion to acknowledge your limits and grant yourself the understanding that not being perfect is part of being human.
- π Create time for self-reflection to understand and label your emotions, helping to regain a sense of control over your life.
- πͺ Focus on finding meaning and purpose in your work to prevent feelings of repetitiveness and aimlessness.
- π Practice the 'I love my job' exercise to shift your perspective and find aspects of your job you appreciate.
- π Cultivate gratitude to instantly reframe your mindset and focus on the positive aspects of your life.
- π Learn to unplug and create 'me time' for rest and recharge, stepping away from work and technology regularly.
- π Treat yourself occasionally to lift your spirits and reward yourself for hard work.
- π¦ Pay attention to fundamental needs like sleep, exercise, and nutrition to maintain your physical well-being.
- π« Establish boundaries at work to manage workload and prevent taking on too much responsibility.
- π Embrace life's seasonality, adjusting your work-life balance as personal circumstances change.
- π 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
π₯ 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.
πͺ 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.
π 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.
Mindmap
Keywords
π‘Burnout
π‘Admittance
π‘Self-compassion
π‘Self-reflection
π‘Meaning
π‘Mindset
π‘Unplug
π‘Treat Yourself
π‘Fundamentals
π‘Boundaries
π‘Seasonality
π‘Opportunities
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
you been reflecting about a great online
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to spend more time on things that help
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you use my special link sofi.com you'll
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 95Β° 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
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