hey psychoers 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 candlewick 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 the 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 light or freeze impulsive reactive behavior happens to stop the feeling of which can be binging eating or
streaming we're not 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 this dress 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 retcon 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 ben woke up with a start 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 no numbing 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 informed too that this hormone can decrease stress and anxiety so it gives happy and deducts stress and anxiety when when and number five know that you're worth it those old shampoo commercials at 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'll take a breather together again next time thanks for watching
