How to heal yourself from burnout | Sophie Scott | TEDxKatoomba

Summary

The speaker, a former TV reporter, recounts her journey from invulnerability to burnout, triggered by relentless work and stress. She candidly shares her experiences, including the physical toll it took, and emphasizes the importance of self-care and daily practices for recovery. The narrative serves as a cautionary tale, urging listeners to prioritize their well-being and live a life aligned with their values, rather than being defined solely by their work.

Takeaways

• 📺 The speaker had a dream job as a TV reporter, specializing in health stories.
• 💔 They experienced burnout despite having a fulfilling job, showing that burnout can happen to anyone.
• 🏥 The speaker met inspiring individuals like Carol, Rachel, Johnny, and Andrea, highlighting the emotional impact of their job.
• 🚫 The realization that having a great job does not prevent burnout was a hard lesson learned.
• ☕ The speaker's reliance on caffeine and alcohol to manage stress took a toll on their health.
• 🌪️ A sudden wave of dizziness during a healthcare awards event served as a wake-up call about their health.
• 🔍 Chronic stress was identified as the cause of the speaker's physical symptoms and burnout.
• 🔢 Research indicates that 50% of the workforce feels some degree of burnout, affecting even high performers.
• 🤔 The speaker questioned their self-worth tied to productivity and recognized the need for change.
• 🧘‍♀️ Recovery from burnout involved daily practices like meditation, movement, and connecting with joyful people.
• 🚩 The speaker encourages reflecting on one's legacy and living a life aligned with personal values, not just work.

Q & A

What was the speaker's dream job?

The speaker's dream job was being a TV reporter specializing in health, where they got to tell patient stories and give them a voice.

Who are Carol, Rachel, Johnny, and Andrea?

Carol was a cancer patient the speaker met and shared her story with. Rachel and Johnny were a couple who lost their daughter Mackenzie to a genetic illness. Andrea was a mum with multiple sclerosis who underwent a stem cell transplant that transformed her health.

What was the turning point that made the speaker realize they were not invincible?

The turning point was when the speaker experienced a wave of dizziness while presenting awards at a black tie dinner for healthcare workers, which was unexpected and led to a realization about their health.

What was the speaker's routine to cope with stress before experiencing burnout?

The speaker would start the day with coffee to get going and have a few glasses of wine at night to wind down.

What was the wake-up call for the speaker regarding their health?

The wake-up call was experiencing dizziness while presenting an award at a healthcare workers' dinner, which was a physical manifestation of the chronic stress they were under.

What does the speaker mean by 'the body keeps score'?

The phrase 'the body keeps score' refers to the idea that the body records the effects of chronic stress, no matter how good one's job might be, and it was a realization for the speaker that stress was taking a toll on their health.

What percentage of the workforce feels some degree of burnout according to the speaker?

According to the speaker, research shows that 50% of the workforce feels some degree of burnout.

Why are high performers more susceptible to burnout?

High performers are more susceptible to burnout because they tend to overwork, which is not necessarily more productive or even happier, and can lead to physical and emotional exhaustion.

What does the speaker suggest is the key to recovering from burnout?

The key to recovering from burnout, according to the speaker, is embedding daily practices that regulate the nervous system, such as meditation, movement, and connecting with joyful people.

What is the speaker's advice on how to live life according to one's values?

The speaker advises to listen to what the body is telling you, to think of oneself as an eight-year-old in a rocking chair considering what will have mattered, and to ensure that current actions align with those values.

How does the speaker compare recovering from burnout to setting a course for a destination?

The speaker compares recovering from burnout to setting a course for a destination by suggesting that making small, consistent changes daily can lead to a significantly different outcome, just as changing a ship's course by one percent every day will lead to a different destination.

Outlines

00:00

📺 The Struggle with Burnout

The speaker, a former TV reporter specializing in health, shares her personal journey of burnout. Despite having a dream job and sharing inspiring stories of patients like Carol, Rachel, Johnny, and Andrea, she found herself feeling invincible until she experienced the harsh reality of burnout. The constant work demands, inability to say no, and the non-stop nature of journalism led to physical and emotional exhaustion. A wake-up call came during a healthcare workers' event when she experienced dizziness, signaling her body's toll from chronic stress. The realization that even a fulfilling job can lead to burnout prompted her to seek change.

05:01

🔄 Overcoming Burnout: A Personal Journey

The speaker delves into the broader implications of burnout, noting that 50% of the workforce feels its effects, with higher rates among teachers, healthcare workers, and first responders. She challenges the misconception that overworking equates to productivity or happiness, citing research that suggests otherwise. The speaker's personal epiphany was realizing that recovery from burnout is not just about mental change but also about physical practices. She emphasizes the importance of self-compassion and daily practices like meditation, movement, and connecting with joyful people to regulate the nervous system. The analogy of a ship changing course by small increments each day is used to illustrate the gradual process of recovery. The speaker concludes by urging listeners to consider their legacy and to live a life that aligns with their values, rather than just working hard.

Keywords

💡Burnout

Burnout refers to a state of chronic physical and emotional exhaustion, often accompanied by feelings of cynicism and reduced effectiveness at work. In the video, the narrator describes their personal experience with burnout, which was triggered by the relentless pace and demands of their job as a TV reporter. Despite having a fulfilling job, the narrator felt the physical and emotional toll of chronic stress, which manifested in symptoms like dizziness and exhaustion.

💡Invincible

The term 'invincible' suggests an inability to be defeated or overcome. The narrator initially thought they were invincible, implying a belief in their own resilience and strength. However, this belief was challenged when they experienced burnout, highlighting the vulnerability that can accompany high-stress jobs, even for those who perceive themselves as strong.

💡Storytelling

Storytelling is the conveying of events in a narrative form. The narrator's job as a TV reporter involved telling patient stories, which was their passion. The script shares examples of powerful stories, such as those of Carol, the cancer patient, and Rachel and Johnny, who lost their child. These stories were meant to give a voice to those who might not otherwise be heard and to connect with viewers on a deeper, emotional level.

💡Caffeine

Caffeine is a stimulant commonly found in coffee and other beverages. The narrator mentions using caffeine to start their day, which is a common practice among individuals experiencing fatigue or trying to combat the effects of burnout. However, reliance on caffeine can lead to a cycle of dependency and does not address the underlying causes of exhaustion.

💡Wine

Wine is an alcoholic beverage that the narrator used to wind down at the end of the day. Similar to caffeine, using alcohol as a coping mechanism can be indicative of an attempt to self-medicate to deal with stress or burnout. However, this can exacerbate health issues and is not a sustainable solution.

💡Healthcare Workers

Healthcare workers are individuals who provide services in healthcare settings. The script mentions that they had a higher rate of burnout, which underscores the intense physical and emotional demands placed on those in the medical field. The narrator's experience presenting awards to these workers serves as a backdrop to their own health crisis, illustrating the irony that those dedicated to health can themselves suffer from burnout.

💡Perfectionism

Perfectionism is a personality trait involving a strong motivation to achieve and a desire for flawlessness. The narrator associates their perfectionism with equating self-worth to productivity and busyness, which contributed to their burnout. This highlights how perfectionism can drive individuals to overwork and push themselves beyond sustainable limits.

💡Self-compassion

Self-compassion involves being kind to oneself in instances of pain or failure, as opposed to being self-critical. The narrator mentions needing to lean into self-compassion as part of their recovery from burnout. Brené Brown's concept of feeling 'enough' is referenced, emphasizing the importance of self-acceptance and acknowledging one's inherent worth.

💡Survival Mode

Survival mode refers to a state of constant stress or high alert, often associated with the 'fight or flight' response. The narrator discusses the need to shift out of survival mode, which was causing their body to hold onto stress. This is a key aspect of recovery from burnout, as it involves learning to regulate the nervous system and promote relaxation.

💡Meditation

Meditation is a practice where an individual uses a technique, such as focusing their mind on a particular object, thought, or activity, to achieve mental clarity and emotional calmness. The narrator committed to a daily meditation practice as part of their recovery from burnout, illustrating how mindfulness can be a tool for managing stress and promoting mental health.

💡Tai Chi

Tai Chi is a Chinese martial art often practiced for its health benefits and as a form of moving meditation. The narrator mentions starting with five minutes of Tai Chi as part of their daily movement practice to aid in recovery from burnout. This gentle form of exercise can help reduce stress and promote relaxation, contributing to the overall wellness needed to overcome burnout.

Highlights

The speaker used to think they were invincible but later realized they weren't.

Having a great job does not necessarily prevent burnout.

The speaker's dream job as a TV reporter allowed them to tell patient stories.

Meeting Carol, a cancer patient, and experiencing the emotional journey with her.

Interviewing Rachel and Johnny, a couple who lost their daughter to a genetic illness.

Meeting Andrea, a woman with multiple sclerosis whose health improved after a stem cell transplant.

The speaker struggled to switch off from work, leading to exhaustion.

The speaker's health declined due to chronic stress and an unhealthy lifestyle.

A wake-up call came when the speaker experienced dizziness while presenting an award.

Chronic stress takes a toll on the body regardless of job satisfaction.

Burnout is not just about being tired; it involves physical and emotional exhaustion.

50% of the workforce feels some degree of burnout.

High performers who love their job are more susceptible to burnout.

Overworking does not necessarily lead to increased productivity or happiness.

The speaker had to confront the reality that no one is coming to save them from burnout.

Recovering from burnout involves daily practices to regulate the nervous system.

The speaker emphasizes the importance of self-compassion in recovering from burnout.

Physical symptoms of burnout can be addressed through daily practices like meditation and movement.

Recovering from burnout is like setting a new course for life, changing direction gradually.

The speaker encourages listeners to consider their legacy and how they want to be remembered.

The importance of listening to the body's signals and living a life that matters.

Transcripts

foreign

[Music]

I'll take a break once this really busy

period is over but then you don't

I used to be like that

I used to think that I was invincible

but then I realized the hard way I found

out the hard way that I wasn't

maybe you think having a great job might

help you or prevent you from becoming

burnt out and overwhelmed

but as I said I learned the hard way

that that wasn't the case

and I want to share my story with you so

that hopefully you don't go through what

I went through

ever since I was a kid I wanted to share

people's stories

help make sense of the world and to

understand how much more we have in

common than we might realize

and I had a dream job I was the TV

reporter specializing in health

so I got to tell patient stories I got

to give them a voice

that they wouldn't have otherwise had

and I met some amazing people along the

way

I met a beautiful cancer patient called

Carol

and I sat with Carol as we waited for

her cancer scans to come back and we

held our breath and then we cried with

relief when her scans came back clear

I met a young couple called Rachel and

Johnny

and they'd only just lost their daughter

Mackenzie to a genetic illness at the

age of seven months

and we sat in McKenzie's bedroom next to

her empty crib

and they fought back tears telling me

their heartbreaking story

and how they wanted to fight for changes

so that other parents couldn't go

through what they'd been through

but there are stories of great hope as

well I met Andrea a mum with multiple

sclerosis and she was facing life in a

wheelchair but she had a stem cell

transplant through a clinical trial

which radically transformed her health

so I loved telling stories

but what happened was

when the camera's Switched Off I found

it really hard to do the same my mind

was always racing yet my body was tired

I was engaged but I was exhausted I was

tired but I was wired

and so like many of us I would start the

day with a few coffees with caffeine to

get going

then I'd have a few glasses of wine at

the end of the night to wind down but

that started to catch up with my health

the wake-up call came for me when I was

presenting some awards at a black tie

dinner for healthcare workers

and I was feeling great I stood up at

the podium to present the first award

I was in a sparkly dress with high heels

I was feeling great but then this wave

of dizziness just hit me out of nowhere

I had to hold on to the podium so I

didn't fall over

and I didn't understand what was going

on with my health I didn't understand

why my nervous system wasn't working

properly anymore

and the dizziness just added to some

other symptoms I'd been having

what I discovered was that

chronic stress takes a toll in your body

no matter how good your job might be

I'd heard the phrase before the body

keeps score but now I really believed it

and I didn't want to say feeling like

that I didn't want to stay feeling burnt

out and overwhelmed for my family so I

knew I needed to take action

I knew I wanted to be a better version

of myself than that burnt out person

telling stories really was a privilege

and I and I never thought that job would

lead to burnout

but burnout doesn't just happen if you

have a crappy job or a crappy boss it

can happen in a fulfilling job as well

the pace of my work really increased the

demands intensified and commitments that

I didn't or couldn't say no to were

piling up around me

journalism isn't a nine-to-five

profession

but I was either working or thinking

about work from the minute I woke up

until my head hit the pillow

and that's a recipe for Burnout

now you might have heard the term

burnout

and wondered exactly what it means so

it's not about just being a bit tired or

stressed you feel physically and

emotionally exhausted

you feel disillusioned and disengaged

you feel isolated and you wonder if

other people feel the same as you do

and research shows that 50 of the

workforce feels some degree of burnout

at the moment

and we know for example that teachers

and healthcare workers and First

Responders have higher rates of burnout

and

High performers who love their job are

actually more susceptible to burnout

and this might surprise you the research

shows that people who tend to overwork

are not necessarily more productive or

even happier in fact the research from

Georgia shows that people scored lower

on their individual well-being scores as

well as the scores of their family

was that really Our intention when we

decided to work long hours

I don't think so

remember in 10 years time the only

people that he'll remember those long

hours that you worked will be your

children

so for me the most painful realization

was like Oprah says no one is coming to

save you and that's the same for Burnout

as well your manager just wants you to

do a good job

so I had to ask myself some hard

questions and look at the things that I

could control

and I had to ask why had I equated being

productive and super busy with a sense

of self-worth

at the heart of perfectionism is the

feeling of not being worthy of not being

enough

now I'm not here to tell you that

recovering from burnout is necessarily

easy

but you can recover with support

and by embedding those daily practices

that will make a difference

to regulate your nervous system and get

it out of that survival mode that fight

or flight and into a relaxed mode and I

was lucky in some ways because I knew

what would make a difference

and it doesn't mean you need to leave a

job that you might love

but I had to lean into the con the real

the the concept of self-compassion

of feeling you are enough

like brene Brown says

and I had an epiphany there was so many

physical symptoms from burnout that I

realized you kind of think your way out

of it the body really does hold the key

and so that meant looking at those

practices that were going to make a

difference to get me out of survival

mode and into a more relaxed and

regulated day

and that meant permitting to a a daily

meditation practice

even before I would get out of bed

it meant committing to daily movements

even though all I could manage when I

first recovered from burnout was five

minutes of Tai Chi was all I could

manage

and it meant committing to connecting

with people that really fill you with

joy

I think about recovering from burnout a

bit like a ship-setting course for a

destination imagine if you just changed

that destination one percent

every day and stick with it you'll end

up in a completely different destination

and that's the same with burnout

recovery as well

and I want to leave you with this last

thought

how do you want to be remembered

what do you want your legacy to be as

someone who worked really hard

or as someone who really lived life

according to their values

and who cared about the people who cared

about them

listen to what your body is telling you

it really does hold the key

and remember we only have this one

precious life that we've been granted

so think of yourself as that

eight-year-old in that rocking chair

what will have mattered to that person

and are you living that life

right now

thank you very much