Burnout
Book - 2023
Chronic, unmanaged stress--at work, at home, or in other areas of life--can lead to burnout. Burnout For Dummies shows you the way toward understanding and overcoming this all-to-common condition of modern life. Many of us find ourselves living in a state of constant resignation, which sucks the joy out of life and can be detrimental to our physical health. The tips and exercises in this book can help you minimize stress, become more resilient and create a happier, healthier, and more satisfying life. Mindfulness and resilience guru Dr. Eva Selhub offers a science-based plan that you can use to destress, build inner resources and coping skills, and start enjoying life (and work) again.
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- Subjects
- Genres
- Self-help publications
- Published
-
Hoboken, NJ :
for dummies, A Wiley Brand
[2023]
- Language
- English
- Main Author
- Item Description
- Includes index.
"Beat burnout and flourish in the modern workplace. Practice self-care with mindfulness and self-compassion techniques. Listen to audio exercises to recharge your mind."--Cover. - Physical Description
- xiv, 313 pages ; 24 cm
- ISBN
- 9781119894933
- Introduction
- About This Book
- Foolish Assumptions
- Icons Used in This Book
- Beyond the Book
- Where to Go from Here
- Part 1. Turning the Tide on the Burnout Epidemic
- Chapter 1. So You Think You're Burned Out
- What Exactly Is Burnout?
- What burnout is not
- What makes burnout so complex
- Looking for the Signs of Burnout
- Using the Three R approach
- No gas in the tank: Emotional exhaustion
- Not feeling it: Depersonalization
- Not cutting it: Ineffectiveness
- The Several "Flavors" of Burnout
- Overload: Burnout by volume
- Underload: Burnout by boredom
- Undersupported: Burnout by neglect
- Overpleasing: Burnout by socialization
- Checking Your Burnout Level
- Discovering just how burned out you feel
- What the results mean ... and what they don't mean
- Taking a moment to simply acknowledge
- Chapter 2. Exploring the Scope and Impact of Burnout
- Burnout Feels Lonely, But You Are Far from Alone
- What the statistics say about the prevalence of burnout
- Who gets burned out?
- How Burnout Affects the Individual
- The physiology of burnout
- The psychological effects of burnout
- The social impact of burnout
- Burnout as an obstacle to making meaning
- The Impact of Burnout on Organizations
- The financial costs of burnout
- The insidious effects of a culture of burnout
- The Wisdom of Paying Attention to Burnout
- Chapter 3. Getting Ready to Tackle Burnout
- Burnout Is Not the "New Normal"
- Recognizing the chronic and insidious nature of burnout
- Observing your own pathway to burnout
- Responding to Burnout Rather Than Reacting to Suffering
- No quick fixes, but relief is possible
- Cultivating patience, curiosity, and vulnerability
- What Taking Action May Look Like at First
- Enjoying the lighter side of managing burnout
- Discovering a place for warmth, kindness, and compassion
- Recognizing your power
- Keeping your eye on the prize
- Part 2. Sorting Out the Sources of Burnout
- Chapter 4. What Caused Your Burnout?
- The Multiple Sources of Burnout
- Taking responsibility without shame or blame
- Your history sets the stage
- Personality is the spice of life
- Vision, meaning, and purpose: Is there a mismatch?
- Why the job is pushing you over the edge
- Context Is King: Systems Can Create Burnout
- Keeping a wide view of your situation
- Exploring and naming systemic assumptions and actions
- Connecting the dots
- Explaining Burnout with the Four Factor Model
- High workload
- Lack of recognition
- Lack of support
- Personality tendencies and habits
- Connecting the dots with your life experiences exercise
- Appreciating the complexity and taking your time
- Chapter 5. Examining Your Relationship with Burnout
- Shifting Away from Shame to Opportunity
- Digging In to How You Got to Burnout
- Fear of missing out (FOMO)
- Passion outweighing all else
- Depending on technology and staying "connected"
- Putting off care of your own well-being
- Seeking meaning when there seems to be none
- Misappropriating work time
- Stepping Back to Self-Assess
- Self-assessment questions
- Taking the Next Steps
- Establishing calm
- Taking the Mindful Breath
- Practicing self-forgiveness
- Staying curious and open
- Compiling the Data and Prioritizing
- Taking Baby Steps with Self-Care
- Identifying what you want to feel to lead the way
- Connecting with your want and setting intention
- Chapter 6. Deciding Whether You and Your Job Are a Good Fit
- Do You and Your Job Have Good Chemistry?
- What did you expect?
- Why did you choose this job?
- What, exactly, did you sign up for?
- Understanding what the job demands of you beyond the job description
- Considering the value exchange
- Balancing your passion with the reality of the job
- Figuring out what changed
- Assessing Your Career
- Right career, wrong job
- Wrong career
- Establishing Core Values as a Guiding Compass
- The Job Doesn't Fit, So What Now?
- Short term: Fake it'til you make it
- Exercise: Mini appreciation breath break
- Long term: Keeping your eye on the prize
- Exercise: Creating your vision
- Charting a course to freedom and fulfillment
- Chapter 7. When Caring Is Your Job: Dealing with Compassion Fatigue
- The Unique Challenge of Burnout in Healthcare
- Paying the cost of care and ... caring
- The high expense of compassion fatigue
- Self-medicating to cope
- Is your Caregiver archetype setting you up for compassion fatigue?
- It's Not You; It's a Flawed System
- When caring people make mistakes
- The key is caring for the caregiver
- Cultivating a Vision of Care that Includes You
- Challenging the way you think
- Challenging your beliefs in action
- Knowing you are worthy of receiving care too
- Being Willing to Accept Help
- Seeking good care for your mental health
- Fostering a team of support
- Shifting your approach to work by helping yourself
- Continuing to grow personally and professionally
- Nurturing a spiritual practice
- Enhancing your coping strategies
- Focusing on self-care so that you can care
- Part 3. Building Essential Resources for Navigating Burnout
- Chapter 8. Building a Foundation of Awareness with Mindfulness
- Awakening Your Senses to the Reality of Burnout
- All roads begin at awareness
- Knowing where you are before you chart a course
- Being patient and persistent
- Accepting what you can and can't change
- Minding Your Physical, Mental, and Emotional Self
- Your body: Your constant companion
- Minding the chatter of the mind
- Being aware of your emotions
- Reacting versus Responding: Mindfulness in Action
- Mindfulness in action practice
- Remembering to pause
- Letting thoughts be mental objects that come and go
- Accepting obstacles that appear along the way
- Building Your Mindfulness Platform
- Do or don't do, but there is no "try"
- Adapting seven essential attitudes
- Getting started with two simple practices
- Chapter 9. Being Kind ... To Yourself
- Treating Yourself as You Treat a Good Friend
- Practice: Loving Kindness Meditation
- Recognizing common humanity
- Practice: Just Like Me
- Clear seeing with mindfulness
- Facing the Challenges of Self-Compassion
- Common misgivings about self-compassion
- Experiencing the backdraft
- Finding the hidden value underneath difficult emotions
- Practice: Self-compassion break for burnout
- Meeting the Suffering of Burnout with Loving Kindness
- The three stages of self-compassion progress
- Meeting the difficult feelings of burnout in practice
- Accepting that self-compassion can be difficult
- "This being human is a guest house": Managing self-doubt
- Pocket Practices to Get Started with Self-Compassion
- Remembering you area miracle
- Drawing it and putting it in your pocket
- Chapter 10. Cultivating a Safe and Brave Inner Space for Change
- Finding the Will and Way for Change
- The tricky path between acceptance and change
- Adding mindfulness and compassion into the mix
- Cultivating the capacity to savor the moment
- Identifying core values as a compass to guide you
- Practice: Uncovering your core values
- Dark night and dark clouds: Wisdom gleaned from being burned out
- Exercise: Finding the silver linings in burnout
- Making Change and Listening to Your Voice of Compassion
- Exploring the function of the inner critic
- Your inner critic is simple, but it can fill up your head
- Finding your more compassionate voice
- The wolf you feed
- Giving the inner critic a new job without silencing it
- Exercise: Creating a new job for your inner critic
- Connecting to your story of greatness when you feel burned out
- Chapter 11. Cultivating the Infrastructure That Supports Your Life Force
- Your Body (and Mind) Are Brilliant!
- Connecting with Your Life Force to Find Ease
- Minding Your Nutrition
- Your mood and food: Understanding the gut-brain connection
- Recommendations for minding your nutrition
- Why You Want to Get Your Move On
- Exercising for stress relief
- Exercising when you feel burned out
- Building exercise into your life
- Tapping into mindful movement to heal burnout
- Taking Time for Recovery
- Why sleep when there is so much to do?
- Giving yourself permission to pause
- Exercise: Taking a pause in stillness
- Being nurtured by nature
- Playing is not just for kids
- Allowing Time for Connection and Belonging
- Why the sense of belonging can help you come out of burnout
- Cultivating a sense of connection with a Love Pyramid
- The importance of social support
- Achieving self-love
- Connecting with spirituality
- Self-assessing your infrastructure
- Chapter 12. Establishing High-Quality Connections
- Connection as the Foundation for Healing, Growing, and Thriving
- Building connection through compassion
- Practice: Giving and receiving compassion
- Managing Difficult Relationships
- The pain of feeling or fearing disconnection
- The cost of anger unexplored
- Connecting expectations and unmet needs
- Exercise: Exploring expectations and meeting unmet needs
- When being connected to others hurts
- Practice: Compassion with equanimity
- Mending Your Relationship with Yourself
- Improving connections with the five R's
- Relationship: Mending what is broken
- Respect: Listening deeply
- Responsibility: Searching inside your heart
- Repair: Moving positively past harm
- Reintegration: Returning to collaboration and co-creation
- Practice: Ho'oponopono, the forgiveness prayer
- Chapter 13. Charting the Course from Burnout to Resilience
- Setting the Stage for Resilience
- Going Inside to Find What Makes You Tick
- Awakening your story of resilience
- Exercise: Identifying with self-value
- Exercise: Connecting with your gifts
- Connecting with meaning and purpose
- Mindfully getting to know your unique situation
- Getting into a place of acceptance for change
- Exercise: Mindfully getting to acceptance
- Charting a Custom Course of Action
- What is your responsibility and in your power to change?
- Plotting a personal strategy with patience
- Anticipate the pitfalls and patterns of being you
- Getting crafty with your job
- Understanding ways to get crafty
- Optimizing the job you have
- Looking at the social side of work
- Boosting autonomy and sense of control
- Communicating openly and honestly
- Extracting more meaning
- Exploring other options for change: Aspirational crafting
- Chapter 14. Creating Conditions for You to Flourish
- What It Means to Truly Flourish
- Using PERMA to flourish
- Positive emotions and feeling good
- Engagement and being in the flow
- Relationships and having healthy connections
- Meaning and finding value
- Accomplishments and feeling masterful
- Connecting to flourishing
- Building Your Recipe for Flourishing
- Staying mindfully present, patient, and kind
- Minding your energy and fuel compassionately
- Leaning on your unique character strengths
- Nourishing relationships and seeking trusted support
- Milking situations for meaning, including at work
- Igniting curiosity and awe
- How Do You Know If You Are Flourishing?
- Chapter 15. Building a Culture of Care and Flourishing
- What Is a Culture of Care?
- Care builds flourishing communities
- Building a culture of care with a code of conduct
- Setting the Example for Caring
- Unlocking Resources from Within
- Making flourishing the prime focus
- Getting to know your people
- Cultivating positive identity in workplace
- Overcoming negative attention bias
- Activating virtuousness
- Exercise: Activating virtues through mindful contemplation
- Building a sense of purpose and meaning to foster flourishing
- Creating a Conspiracy of Goodness to Support Flourishing
- Part 5. The Part of Tens
- Chapter 16. Ten Ways to Use Your Body to Ease Your Mind
- Enhancing Physical Activity
- Breathing with Alternate Nostrils
- Mindfully Being in Motion
- Stretching and Twisting into Peace
- Smiling to Your Body
- Posing in Child's Pose
- Centering and Grounding
- Digging in the Dirt
- Relaxing Your Muscles Progressively
- Dancing, with or without Abandon
- Chapter 17. Ten Tips to Foster Flourishing at Work
- Starting the Day with "Me Time"
- Taking Time Off to Unplug
- Developing Your Strengths
- Enlivening Curiosity
- Strengthening Your Team of Support
- Getting Organized
- Bringing Mindfulness into Your Work
- Embracing Failures as Opportunities
- Outsmarting Negative Bias
- Thinking with Your Whole Brain
- Index