How to Deal with Burnout

Summary

The video discusses burnout, emphasizing its recognition as a serious issue affecting people globally. It offers strategies to prevent burnout: identifying stressors, completing the stress cycle, ensuring adequate sleep, releasing oxytocin through positive activities, and practicing self-love. The narrator stresses the importance of personal health and self-care, reminding viewers that they are worth the effort. The video encourages viewers to take breaks, reach out for help, and engage in practices that promote well-being, aiming to help them avoid or manage burnout effectively.

Takeaways

• 🔥 Burnout is a real and recognized phenomenon affecting people worldwide, not just a buzzword or a made-up concept.
• 🕯️ The analogy of a burnt-out candle wick is used to describe the feeling of burnout, indicating a state of extreme exhaustion.
• 🧐 Identifying the root cause of stress is crucial to avoid burnout, rather than just avoiding the stressor itself.
• 🔍 Practice self-awareness to recognize and address the underlying reasons for stress, which can often be self-imposed.
• 🔁 The cycle of burnout involves entering a stressor, triggering survival responses, impulsive reactions, and then ideally, completion through emotional release.
• 🏊‍♂️ To avoid burnout, it's important to 'complete the cycle' by engaging in activities that provide emotional release and rest.
• 💤 Sleep is essential for avoiding burnout, and it should not be sacrificed as a means to cope with stress.
• 🛌 Good sleep hygiene and preparation are necessary to ensure a restful and rejuvenating sleep cycle.
• 🤗 Engaging in activities that release oxytocin, such as giving to others or physical exercise, can help reduce stress and anxiety.
• ❤️ Self-love and self-compassion are vital for practicing self-care without guilt, recognizing that personal health is non-negotiable.
• 🌟 Burnout can happen to anyone, and it's important to remember that personal well-being should not be compromised for external rewards.

Q & A

What is burnout and why is it gaining recognition?

Burnout is a state of chronic stress that leads to physical and emotional exhaustion. It's gaining recognition because it's a real and common condition affecting people worldwide, regardless of age or gender, and is not just a buzzword or something made up.

How is burnout often metaphorically described in the script?

Burnout is metaphorically described as a candle's blackened, shriveled, worn-out wick, which helps to visualize the feeling of being drained and exhausted.

What is the primary advice given to avoid burnout?

The primary advice is to identify and address the sources of stress to prevent reaching a state of burnout, rather than waiting until one is already experiencing it.

What is the difference between avoiding a stressor and avoiding responsibilities as mentioned in the script?

Avoiding a stressor means dealing with the situation that causes stress in a less stressful way, whereas avoiding responsibilities implies neglecting necessary tasks. The script encourages addressing stressors without shirking responsibilities.

Why is practicing self-awareness important in preventing burnout?

Self-awareness is important because it helps individuals recognize the specific aspects of their lives that cause stress, allowing them to make necessary changes to avoid unnecessary stress and potential burnout.

What does the script suggest as a method to complete the stress cycle and avoid burnout?

The script suggests that completing the stress cycle involves recognizing the stressor, experiencing the survival response, engaging in impulsive reactive behaviors, and then finding completion through meditative breathing, connecting with others, or other forms of emotional release.

How does the script describe the role of sleep in preventing or overcoming burnout?

The script emphasizes the importance of a solid, healthy stretch of nighttime sleep for overcoming or avoiding burnout, noting that sleep is not a reservoir that can be easily refilled but is essential for feeling refreshed and renewed.

What are some examples of good sleep hygiene practices mentioned in the script?

Good sleep hygiene practices mentioned include avoiding screens 30 minutes before bed, ensuring the room is dark, cool, and silent, and engaging in activities such as meditation to quiet the mind before sleep.

What is oxytocin and how does the script suggest it can help with stress and burnout?

Oxytocin is known as the 'love hormone' and is one of the 'big three' happy hormones. The script suggests that activities that trigger oxytocin production, such as giving to others, dancing, working out, or cuddling with a pet, can decrease stress and anxiety, thus helping to combat burnout.

Why is practicing self-love and self-compassion important according to the script?

Practicing self-love and self-compassion is important because it allows individuals to perform self-care without guilt and to recognize that their personal well-being is not a waste of time or less important than other tasks or responsibilities.

What is the final message of the script regarding burnout and personal care?

The final message is that burnout can happen to anyone, and it's essential to realize that nothing is worth sacrificing one's health for. The script encourages viewers to recognize their worth and to take care of their personal well-being as a priority.

Outlines

00:00

🕯️ Understanding and Avoiding Burnout

This paragraph introduces the concept of burnout as a real and prevalent issue affecting people globally. It compares burnout to the appearance of a worn-out candle wick and emphasizes the importance of recognizing and addressing stressors to prevent reaching a state of burnout. The narrator suggests identifying the root causes of stress, distinguishing between stressors and responsibilities, and reconfiguring stressful processes to avoid unnecessary self-imposed stress. The paragraph also touches on the importance of self-awareness in managing stress and preventing burnout.

05:03

🔁 Completing the Stress Cycle and the Role of Sleep

The second paragraph delves into the concept of 'completing the cycle' to avoid burnout, which involves understanding the stress response and ensuring emotional release. It references the book 'Burnout' by the Nagoski twins, explaining the stress cycle that includes the fight, flight, or freeze response and the importance of completing it with activities like meditative breathing or social connection. The paragraph also highlights the significance of sleep in preventing burnout, noting that sleep is not just a reservoir to be replenished but a necessity for a full sleep cycle, including REM sleep. It advises on sleep hygiene and preparation for better sleep quality.

💤 The Importance of Sleep and Oxytocin for Stress Relief

Continuing from the previous paragraph, this section further emphasizes the importance of sleep for avoiding burnout, cautioning against the common misconception of compensating for lost sleep. It provides tips for achieving good sleep through sleep hygiene practices and mental preparation before bedtime. Additionally, the paragraph introduces the concept of releasing oxytocin, the 'love hormone,' through activities that trigger its production, such as giving, dancing, exercising, or cuddling with pets. These activities are suggested as means to increase happiness and reduce stress and anxiety.

💖 Practicing Self-Love and Recognizing Personal Worth

The final paragraph concludes the script with a focus on self-love and the intrinsic value of each individual. It encourages practicing self-compassion and self-care without guilt, reinforcing the idea that personal health and well-being are non-negotiable. The narrator reminds viewers that burnout can affect anyone, regardless of their role or responsibilities, and that it's essential to prioritize personal care over external pressures or rewards. The paragraph ends with an invitation for viewers to share their thoughts and experiences in the comments and a reminder of the support available from the community.

Keywords

💡Burnout

Burnout is a state of chronic physical and emotional exhaustion, often caused by excessive and prolonged stress. It is the central theme of the video, as it discusses the recognition of burnout as a real condition and not just a buzzword. The script uses the metaphor of a 'blackened, shriveled, worn out wick' to illustrate the feeling of burnout, highlighting its universal impact on people worldwide.

💡Stress

Stress is a psychological and physiological response to demanding or threatening situations. In the context of the video, stress is identified as a precursor to burnout. The script suggests identifying the specific stressors in one's life and finding ways to manage them without avoiding necessary responsibilities, illustrating the importance of stress management in preventing burnout.

💡Self-awareness

Self-awareness refers to an individual's ability to recognize and understand their own emotions, motivations, and behaviors. The video emphasizes the need for self-awareness to identify the causes of stress and to avoid creating unnecessary stress for oneself. It is portrayed as a crucial step in understanding personal stress patterns and taking action to prevent burnout.

💡Cycle

The term 'cycle' in the video refers to the stress response cycle described in the book 'Burnout' by the Nagoski twins. It outlines the process from encountering a stressor to the activation of the fight, flight, or freeze response, impulsive reactive behavior, and finally, completion through emotional release. The video uses this concept to explain how burnout can occur if one gets stuck in the cycle without reaching completion.

💡Sleep

Sleep is the natural, periodic state of rest characterized by a decrease in bodily movement and activity, essential for physical and mental health. The script highlights the importance of good sleep in avoiding burnout, noting that sleep deprivation can exacerbate stress and contribute to burnout. It also discusses sleep hygiene and preparation for sleep as part of a healthy routine to prevent burnout.

💡Oxytocin

Oxytocin, often referred to as the 'love hormone,' is a hormone that plays a role in social bonding, stress reduction, and well-being. The video suggests engaging in activities that stimulate oxytocin production, such as giving to others or physical exercise, as a means to reduce stress and increase happiness, thereby helping to prevent burnout.

💡Self-love

Self-love is the practice of caring for and valuing oneself, which includes extending compassion and performing self-care without guilt. The video emphasizes the importance of self-love in preventing burnout, arguing that taking care of one's health and well-being should not be seen as a waste of time or less important than other responsibilities.

💡Cortisol

Cortisol is a hormone that is produced in response to stress and helps to regulate the body's use of sugars for energy. In the video, cortisol is mentioned as part of the physiological response to stress, highlighting its role in the stress cycle and the potential for prolonged stress to lead to burnout.

💡Adrenaline

Adrenaline, also known as epinephrine, is a hormone and neurotransmitter that prepares the body for action, particularly in response to stress. The video script mentions adrenaline production as part of the survival response triggered by stressors, which can lead to impulsive reactive behavior if not properly managed.

💡Fight, Flight, or Freeze

The fight, flight, or freeze response is a physiological reaction to a perceived harmful event, attack, or threat to survival. The video uses this concept to describe the body's automatic response to stress, which can lead to burnout if the cycle of stress is not completed with an appropriate emotional release.

💡Meditative Breathing

Meditative breathing is a technique used to calm the mind and body, often involving deep, slow, and focused inhalations and exhalations. The video script recommends meditative breathing as a form of emotional release and a way to complete the stress cycle, helping to prevent burnout by providing a sense of relaxation and rest.

Highlights

Burnout is recognized as a real phenomenon, not just a buzzword, affecting people worldwide regardless of age or gender.

Burnout can be compared to a candle's blackened, worn-out wick, providing a relatable image for the feeling of exhaustion.

The importance of identifying the root cause of stress, rather than just the task itself, is emphasized.

Avoiding stress is differentiated from avoiding responsibilities, highlighting the need for stress reduction, not task avoidance.

The concept of 'completing the cycle' is introduced to prevent burnout by addressing the stress response and finding relief.

The book 'Burnout' by the Nagoski twins is mentioned, providing a theoretical framework for understanding the stress cycle.

The dangers of getting stuck in the 'binging' step of the stress cycle, leading to prolonged stress without resolution, are explained.

Sleep is identified as essential for avoiding burnout, with the importance of quality sleep over quantity emphasized.

The misconception that sleep can be 'recovered' by sleeping more at other times is debunked.

Sleep hygiene practices are suggested, such as avoiding screens before bed and ensuring a dark, cool, and silent room.

The role of oxytocin in reducing stress and anxiety is discussed, with activities that promote its production recommended.

Examples of oxytocin-producing activities include giving to others, dancing, working out, and cuddling with pets.

The importance of self-love and self-care is highlighted as a means to extend compassion towards oneself without guilt.

The message that one's own health and happiness are of utmost importance, regardless of external pressures or responsibilities, is conveyed.

Burnout is described as a potential threat to anyone, emphasizing that it can happen unexpectedly even to those who seem healthy.

The encouragement to reach out for help and to share experiences in the comments is offered as a form of community support.

A reminder that taking breaks and seeking support are healthy practices, aligning with the overall theme of self-care and prevention of burnout.

Transcripts

- [Narrator] Hey Psych2Goers, welcome back

and thanks for taking a breather with us.

We know we could all use one.

Burnout, it's finally getting recognition

as an actual thing.

It's not just a buzzword, it's not something made up.

It's real and it's more common than you may think.

Affecting people worldwide regardless of age or gender.

Burnout, you might think of a candle's blackened,

shriveled, worn out wick.

If you feel how that wick looks,

you can likely relate to burnout.

These here are some ways to hopefully keep that

candle wick conditioned, helping to avoid burnout.

The best way to deal with it is to not get to that point

in the first place.

So number one, figure out what is stressing you.

We are going to use the word, avoid

and just clarifying, avoiding a stressor

is not the same as avoiding responsibilities.

A responsibility needs to be done but you don't have to go

about doing it in a stressful manner.

See what we mean?

The best way to reconfigure this stressful process is,

whittle down and figure out what it is

that's causing the stress.

Here's a simple example.

It's easy to say, "This assignment is my stress,

"getting it done is stressing me out."

But when you step back you realize this situation is more,

I'm stressed because I feel tight on time

and I'm tight on time because I repeatedly chose

other activities until there were only 24 hours left

to get this done.

So yes, you may require some time

to practice self-awareness.

As much as we never like to admit it, we sometimes build

a whole lot of unnecessary stress for ourselves.

So, please don't do this to yourself.

Number two, complete the cycle.

I know this sounds like we're suggesting you allow yourself

to get more stressed but we're not, trust me, we're not.

Burnout occurs because of prolonged unending stress.

It's essentially constantly treading water in the worst spot

and never swimming to shore for rest.

This is what we mean by complete the cycle.

The book, "Burnout" by PhD and DMA, Nagoski twins

describes the cycle generally as, enter the stressor like

tight turnaround times then cortisol

and adrenaline production are triggered from the stressor.

This activates the survival response

of fight, flight or freeze.

Impulsive reactive behavior happens to stop the feeling

of ah, which can be binging, eating or streaming,

we're not on judging.

And then completion is taking the step

of meditative breathing, connecting with others,

or other forms of emotional release.

Burnout happens when you get stuck at the binging step,

that impulsive action provides temporary,

superficial relief.

Just enough to fool many of us into thinking,

oh, we're all good now.

Truthfully, the stress is still there under now

allowing it to continue frying and smoldering within.

Number three, sleep.

If you had nap time in kindergarten,

don't you wish that was still a normal part of your day?

Sleep.

Sleep is wonderful.

Sleep is also important.

A solid, healthy stretch of nighttime sleep is essential

to overcoming or avoiding burnout.

Humans are generally not nocturnal by nature.

We know this, yet we seem to be all too willing

to sacrifice sleep as the first bartering chip

when dealing with stress.

We tend to think of sleep as a reservoir,

easily refilled with catching up on the weekend

or sleeping in on vacation.

Unfortunately, sleep just does not work that way.

You can't rec on the past sleep you lost by sleeping more

in the future.

So, get a good sleep in the now.

What is good sleep anyway?

It's not that time you zoned out while reading then woke up

with a star when your forehead hit the desk.

It is completing a full sleep cycle including REM sleep.

The result is you wake feeling refreshed and renewed.

If you wake up still groggy or wanting to throw down

in anger, you did not have a good night's sleep.

To help you reach this fabled good sleep,

employ sleep hygiene and prep.

Hygiene is basically a condition conducive

to maintaining health.

So, sleep hygiene is good sleep practices

like no screens 30 minutes before bed

and the room being dark, cool and silent.

Prep is what happens before the hygiene,

setting yourself up physically and mentally.

So, known norming shortly before bed and perhaps

a short session of meditation to quiet your mind.

Your route is yours, these are just components,

find ones that groove with you.

And number four, release the oxytocin.

Perform activities that help produce oxytocin.

Yes, oxytocin, the love jug, well, hormones really.

It's been found that various activities

such as giving to others, dancing, working out,

or cuddling with your pet all trigger oxytocin production.

Know why we suggest this?

Basically because the activities not only make you happy

but many of the activities can help others be happy too.

Oxytocin is one of the big three happy hormones after all.

It's been found too that this hormone can decrease

stress and anxiety.

So it gives happy and deducts stress and anxiety, win-win.

And number five, know that you're worth it.

Those old shampoo commercials had a point, you are worth it.

Yep, our last tip for today is to practice self-love.

Self-love can help you extend compassion towards yourself,

allowing you to perform self-care free of guilt

or adding more stress.

Never feel that tending to your own health

is a waste of time or that you could be doing something

more important.

You are the most important thing to you,

your existence depends on it.

Burnout can happen to anyone, it does not matter

if you're in school or at a job or trying to get

your own business going or a mom, or a dad.

Burnout is a creeper that can pounce

when you least expect it,

happening to the seemingly healthiest of us.

We mean you're not alone or defective or inept.

Burnout essentially means that your own personal care

has been sacrificed in pursuit of outward rewards.

Whether that pressure has been put on you by yourself

or by a boss, take a moment to realize that nothing

is worth your health and that you deserve to be happy

no matter how much the bottom line is going to affect

quarterly profits, you got this and we're with you on that.

Did you see or hear something that could help you

or someone you know?

Comment below and give us a like.

Take a break and reach out to others for help

and we hope you found something helpful here.

Maybe we will take a breather together again next time.

Thanks for watching.