00:00Hey, Psych2Goers, welcome back,
00:01and thanks for taking a breather with us.
00:04We know we could all use one.
00:06Burnout.
00:07It's finally getting recognition as an actual thing.
00:10It's not just a buzzword.
00:11It's not something made up.
00:13It's real and it's more common than you may think,
00:15affecting people worldwide regardless of age or gender.
00:19Burnout.
00:20You might think of a candle's blackened,
00:23shriveled, worn-out wick.
00:25If you feel how that wick looks,
00:27you can likely relate to burnout.
00:30These here are some ways to hopefully
00:32keep that candle wick conditioned,
00:34helping to avoid burnout.
00:35The best way to deal with it
00:36is to not get to that point in the first place.
00:39So number one, figure out what is stressing you.
00:43We're going to use the word avoid.
00:45And just clarifying, avoiding a stressor
00:48is not the same as avoiding responsibilities.
00:50A responsibility needs to be done,
00:52but you don't have to go about doing it in a stressful manner.
00:56See what we mean?
00:57The best way to reconfigure this stressful process is
01:01whittle down and figure out what it is that's causing the stress.
01:05Here's a simple example.
01:06It's easy to say, this assignment is my stress.
01:09Getting it done is stressing me out.
01:11But when you step back, you realize the situation is more,
01:16I'm stressed because I feel tight on time.
01:18And I'm tight on time because I repeatedly chose other activities
01:20until there were only 24 hours left to get this done.
01:23So yes, you may require some time to practice self-awareness.
01:27As much as we never like to admit it,
01:29we sometimes build a whole lot of unnecessary stress for ourselves.
01:33So please don't do this to yourself.
01:35Number two, complete the cycle.
01:39I know this sounds like we're suggesting you allow yourself to get more stressed,
01:43but we're not.
01:44Trust me, we're not.
01:45Burnout occurs because of prolonged, unending stress.
01:49It's essentially constantly treading water in the worst spot and never swimming to shore for rest.
01:55This is what we mean by complete the cycle.
01:57The book Burnout by PhD and DMA Nagoski Twins describes the cycle generally as
02:04Enter the stressor, like tight turnaround times.
02:08Then, cortisol and adrenaline production are triggered from the stressor.
02:12This activates the survival response of fight, flight, or freeze.
02:16Impulsive reactive behavior happens to stop the feeling of
02:20which can be binging, eating, or streaming.
02:23We're not judging.
02:24And then completion is taking the step of meditative breathing,
02:29connecting with others, or other forms of emotional release.
02:33Burnout happens when you get stuck at the binging step.
02:35That impulsive action provides temporary, superficial relief.
02:40Just enough to fool many of us into thinking,
02:43oh, we're all good now.
02:45Truthfully, the stress is still there under now,
02:47allowing it to continue frying and smoldering within.
02:51Number three, sleep.
02:53If you had nap time in kindergarten,
02:55don't you wish that was still a normal part of your day?
02:59Sleep.
03:00Sleep is wonderful.
03:01Sleep is also important.
03:03A solid, healthy stretch of nighttime sleep is essential to overcoming or avoiding burnout.
03:09Humans are generally not nocturnal by nature.
03:12We know this.
03:13Yet, we seem to be all too willing to sacrifice sleep
03:16as the first bartering chip when dealing with stress.
03:18We tend to think of sleep as a reservoir easily refilled
03:22with catching up on the weekend or sleeping in on vacation.
03:25Unfortunately, sleep just does not work that way.
03:28You can't retcon the past sleep you lost by sleeping more in the future.
03:32So get a good sleep in the now.
03:34What is good sleep anyway?
03:36It's not that time you zoned out while reading,
03:39then woke up with a start when your forehead hit the desk.
03:42It is completing a full sleep cycle, including REM sleep.
03:47The result is you wake feeling refreshed and renewed.
03:51If you wake up still groggy or wanting to throw down in anger,
03:55you did not have a good night's sleep.
03:57To help you reach this fabled good sleep, employ sleep hygiene and prep.
04:02Hygiene is basically a condition conducive to maintaining health.
04:07So sleep hygiene is good sleep practices,
04:10like no screens 30 minutes before bed and the room being dark, cool, and silent.
04:15Prep is what happens before the hygiene, setting yourself up physically and mentally.
04:20So no nomming shortly before bed and perhaps a short session of meditation to quiet your mind.
04:27Your route is yours.
04:28These are just components.
04:30Find ones that groove with you.
04:33And number four, release the oxytocin.
04:36Perform activities that help produce oxytocin.
04:38Yes, oxytocin, the love drug.
04:41Well, hormones really.
04:43It's been found that various activities such as giving to others,
04:46dancing, working out, or cuddling with your pet all trigger oxytocin production.
04:51Know why we suggest this?
04:53Basically because the activities not only make you happy,
04:56but many of the activities can help others be happy too.
04:59Oxytocin is one of the big three happy hormones after all.
05:02It's been found too that this hormone can decrease stress and anxiety.
05:06So it gives happy and deducts stress and anxiety.
05:09Win-win.
05:10And number five, know that you're worth it.
05:14Those old shampoo commercials are out of point.
05:16You are worth it.
05:17Yep, our last tip for today is to practice self-love.
05:21Self-love can help you extend compassion towards yourself,
05:24allowing you to perform self-care free of guilt or adding more stress.
05:28Never feel that tending to your own health is a waste of time
05:32or that you could be doing something more important.
05:34You are the most important thing to you.
05:36Your existence depends on it.
05:38Burnout can happen to anyone.
05:40It does not matter if you're in school or at a job or trying to get your own business going
05:44or a mom or a dad.
05:46Burnout is a creeper that can pounce when you least expect it,
05:49happening to the seemingly healthiest of us.
05:52We mean you're not alone or defective or inept.
05:55Burnout essentially means that your own personal care has been sacrificed in pursuit of outward
05:59rewards.
06:00Whether that pressure has been put on you by yourself or by a boss,
06:03take a moment to realize that nothing is worth your health,
06:07and that you deserve to be happy.
06:08No matter how much the bottom line is going to affect quarterly profits,
06:13you got this and we're with you on that.
06:16Did you see or hear something that could help you or someone you know?
06:19Comment below and give us a like.
06:21Take a break and reach out to others for help.
06:23And we hope you found something helpful here.
06:26Maybe we'll take a breather together again next time.
06:29Thanks for watching.
06:40you
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