🔥 Beat Burnout: 3 Game-Changing Strategies for Reclaiming Your Spark! 🔥
Whether you’ve experienced burnout or are looking to prevent it, join Laurie Bedard M.A., CCC, CCTP — a certified therapist & psychology professor — in this empowering online workshop as she walks through an essential plan to conquer burnout.
Drawing from her 25 years of experience as both an educator and a mother of five, she'll explore practical solutions that you can implement now, next, and ongoing.
1:00 - What is burnout & global statics
8:50 - Symptoms of burnout (physical, emotional, behavioural)
12:30 - Antidote #1: mindfulness & relaxation techniques
16:30 - Guided body scan exercise
25:20 - Antidote #2: develop healthy boundaries
32:00 - Antidote #3: mental wellness retreat
44:30 - Early bird special for the Tulum Mexico retreat
Hi everyone, today we will discuss the concept of burnout and 3 ways to help prevent and manage it.
Let's begin with defining burnout:
Burnout is a state of chronic physical and emotional exhaustion often associated with prolonged stress, particularly occupational stress.
It's characterized by three main dimensions:
Emotional Exhaustion: If you are experiencing burnout you may often feel drained and emotionally depleted. Burnout can cause you to struggle to muster up the energy to face your tasks or duties and may lead to feeling overwhelmed.
Depersonalization or Cynicism: Burnout can also lead to feelings of cynicism, detachment, or negative or callous attitudes toward your work, colleagues, or clients. This is often a coping mechanism to distance yourself from stressful work situations.
Reduced Personal Accomplishment or Efficacy: If you're suffering from burnout you may often feel a lack of personal achievement or competence in your work. You may perceive your tasks as increasingly difficult to complete, or you may feel as though your work doesn't matter or lacks meaning.
It's important to note that burnout is not an officially recognized disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), but it is widely recognized as a significant mental health concern. In 2019, the World Health Organization included burnout in its International Classification of Diseases (ICD-11) as an "occupational phenomenon," not a medical condition, further emphasizing the connection between work and this form of extreme stress and fatigue. While often associated with work, burnout can also occur in other life areas where an individual experiences chronic stress, such as in caretaking roles or in academics. If left unaddressed, burnout can contribute to physical health issues such as headaches, gastrointestinal issues, sleep disturbances, and mental health issues such as depression and anxiety.
If you are experiencing burnout you are definitely not alone.
Burnout has become a major concern in modern workplaces around the world. Here are some relevant statistics and facts about burnout:
A Gallup study of nearly 7,500 full-time employees found that 23% of employees reported feeling burned out at work very often or always, while an additional 44% reported feeling burned out sometimes. Burnout has some important health effects as well and as mentioned previously it has been linked to numerous health issues. According to the Mayo Clinic, these can include physical conditions like heart disease and high blood pressure, as well as mental health problems like depression and anxiety disorders. Furthermore, burnout can lead to negative behaviors such as substance abuse or alcoholism.
The same Gallup study I mentioned a minute ago suggested that burned-out employees are 63% more likely to take a sick day and 2.6 times more likely than engaged employees to actively seek new jobs.
A study by the Society for Human Resource Management (SHRM) in 2020 found that more than 40% of workers felt drained, exhausted or burned out from work. If you think about that number, it's quite significant. That's almost half In a 2019 study by the Canadian Mental Health Association, it was found that 58% of Canadians reported feeling "overload" as a result of pressures associated with work, family, friends, physical health, volunteer and community service. The same study indicated that among people aged 18-34, 63% reported feelings of overload. These figures highlight the widespread impact of burnout and the importance of tackling this issue, not only for the individual fallout but because burnout not only affects individuals, but also workplaces and economies at large. It's associated with decreased productivity, high job turnover, and increased healthcare costs. The Harvard Business School found that workplace stress, including burnout, accounts for healthcare spending between 125 to 190 billion dollars annually in the U.S.
The COVID-19 pandemic has exacerbated feelings of burnout, especially among healthcare workers, but also among employees working remotely. A study published in the Journal of Occupational and Environmental Medicine in 2021 reported that 51% of U.S. workers surveyed were experiencing burnout, with 35% attributing it directly to the pandemic. Burnout is not just a North American issue. It is reported in numerous countries across the globe, especially in high-stress professions like healthcare and education. In Japan, they have a term, "karoshi," meaning death from overwork, demonstrating the extreme levels that workplace stress can reach.
So far, we have learned that burnout is a complex syndrome that can manifest in various physical, emotional, and behavioural symptoms.
Here are some of the most common physical signs and symptoms of burnout: constant fatigue and tiredness, frequent headaches or muscle pain, changes in appetite or sleep patterns, lowered immunity, resulting in getting sick more often.
If you have experienced or are experiencing burnout you may have other symptoms. When I experienced burnout in in 2019 I was frequently nauseous and had an upset stomach. The symptoms I have mentioned are only the most common. Share with us in the comments if you have experienced physical symptoms other than the ones I have listed.
Emotionally, common symptoms reported are:
feelings of helplessness, hopelessness, or defeat,
loss of motivation or reduced interest in commitments or activities previously enjoyed, which is known as anhedonia.
increased cynicism or negativity, feeling overwhelmed or emotionally drained,
detachment or feelings of isolation and
decreased satisfaction or sense of accomplishment.
As with physical symptoms, it's entirely possible that you have had symptoms not mentioned. If, this is true for you, share them with us.
Behavioural symptoms can include:
procrastination or taking longer to get tasks done than usual,
skipping work or coming in late and leaving early,
isolating oneself from others, this is something I defaulted to in 2019, I just didn't want to be around anyone at work.
You may also experience decreased productivity or performance, and many of us turn to using food, drugs, or alcohol to cope with stress and get us through to the next day.
Antidote #1: Mindfulness and Relaxation Techniques
Many people find themselves in a situation where they are experiencing burnout but cannot leave the job, or the situation that is creating the burnout.
One of the things we can do to bring about some comfort or relief is to learn and practice mindfulness and relaxation techniques that we can use at any moment in any situation.
Mindfulness is a form of meditation rooted in Buddhist tradition, but has been adopted by Western psychology due to its practical benefits for stress reduction and overall mental health.
It involves bringing one's attention to experiences occurring in the present moment without judgment. So, just noticing what we are thinking, feeling and experiencing in our body, without judging it.
There are some key elements to mindfulness and relaxation. One thing I want to iterate is that this can be done by anyone, anywhere at any time. You don't need to lie down, or be still or even have your eyes closed.
Mindfulness entails having present Moment Awareness - this involves focusing on the here and now, rather than dwelling on the past or worrying about the future.
By being fully engaged in the present moment, we can better appreciate our current experience and respond to situations in a calm and considered manner.
If by bringing our awareness to the presence moment you feel tension or anxiety because you are at work or at a place where you are unhappy, it is important to practice employing a non-judgmental attitude as mindfulness encourages accepting (this doesn't mean you have to like, just accept) your present thoughts, feelings, and sensations as they come, without labeling them as good or bad, right or wrong.
This non-judgmental stance helps to reduce stress and anxiety, which often stem from negative evaluations of our experiences. Observation in practicing mindfulness involves being a neutral observer of one's own thoughts and feelings. Instead of getting caught up in your thoughts or trying to control them, you simply observe them as they arise and pass, which can lead to greater self-understanding and self-control. Non-Attachment in mindfulness practice also involves recognizing the impermanent nature of our thoughts and feelings – they come and go, like clouds in the sky. This understanding can foster a sense of non-attachment and help to reduce the impact of negative thoughts and feelings.
I cannot stress enough that practicing mindfulness regularly has been shown to improve mental well-being, reduce symptoms of stress, anxiety and depression, enhance concentration and cognitive function, and improve overall quality of life. It's often practiced through structured mindfulness meditation exercises, but can also be incorporated into everyday activities like eating, walking, or simply breathing. The operative word is PRACTICE. It often doesn't come naturally, like walking was not something familiar with when we were babies. Through repeated practice though, it can become as natural as walking does for most of us.
Body scan exercise:
Start by finding a comfortable position in your chair, or anywhere you feel relaxed and grounded.
Remember, it's okay if your mind wanders during this exercise. The goal here is not perfection!! The goal is to gently bring your attention back to your body each time you notice it wandering
Close your eyes, take a few deep breaths, and allow yourself to relax. Feel your chest rise and fall with each breath. Bring your attention to your feet. Notice any sensations you're feeling, such as warmth, coolness, pressure, or perhaps nothing at all. Try to observe without judgment. Slowly shift your attention up to your lower legs, then your upper legs. Notice any sensations, tensions, or relaxation. If you encounter tension, try to exhale and release it. Move your attention up through your body—your abdomen, your chest—taking note of sensations like your breathing, heartbeat, or any other sensations. Bring your awareness to your hands and fingers, then move up through your wrists, arms, and shoulders. Notice any feelings in these areas. Finally, bring your attention to your neck, face, and the top of your head. Notice any sensations of tension or relaxation. Now expand your attention to encompass your entire body. Take a moment to feel your whole body at once, grounded and relaxed. When you're ready, take a few more deep breaths, then gently wiggle your fingers and toes and open your eyes. As you move on through this webinar, try to maintain some of this awareness of your body.
Remember, mindfulness takes practice. If you found this exercise difficult, that's okay. With regular practice, it will become easier to focus your attention and notice your body's sensations
Mindfulness techniques can be highly effective in managing and reducing stress, which in turn can help prevent and alleviate symptoms of burnout. We know through many studies that meditation can, reduce negative ruminating thoughts, improves emotional regulation, enhance self-awareness, promotes relaxation, improve focus and concentration, and foster resilience.
Again, remember that while mindfulness can be a powerful tool in managing stress and preventing burnout, it's not a stand alone cure or solution, and to see the results mentioned and that you are looking for, practice is important. For some, if they've been feeling burnt our for some time, it's important to seek professional help and consider additional strategies, such as establishing work-life boundaries, practicing self-care, and seeking social support, and seeking a more intensive mental health and wellness program.
Antidote #2: Developing Healthy Work-Life Boundaries
The second thing you can do, and is more geared toward prevention is to develop and maintain work-life balance.
Work-life boundaries are the lines we draw between our professional and personal lives. These boundaries can involve physical separations (like having a dedicated workspace at home), time-based separations (like setting specific work hours), or even psychological separations (like not checking work emails during personal time).
Boundaries are crucial in preventing burnout. With technology making us available around the clock and blurred lines between work and home (especially for remote workers), it's easy to end up working far more hours than we should. Setting clear work-life boundaries helps prevent overwork and associated stress. and helps us to maintain a personal life, which is essential for our health and happiness. Having time for personal interests, hobbies, and relationships outside of work and constructing clear work-life boundaries can help ensure that our personal life doesn't get eclipsed by work demands. Continual work without sufficient breaks can lead to chronic stress and eventual burnout. By maintaining work-life boundaries, we can ensure adequate rest and recuperation, thus preventing burnout, this boundaries can also enhancing productivity. Contrary to what some might think, non-stop work doesn't equate to high productivity. In fact, regular breaks can enhance productivity and creativity. With clear work-life boundaries, we can work more efficiently and effectively during our designated work hours.
Boundaries promoting mental well-being and can significantly reduce work-related stress and anxiety, promoting overall mental well-being. The ability to disconnect from work allows time for relaxation, mindfulness, and activities we enjoy, thereby increasing life satisfaction and happiness. Remember, everyone's optimal work-life boundaries may look different. What's important is finding a balance that suits your particular needs and lifestyle.
Setting clear boundaries sounds like a good idea right? But, sometimes it can be more difficult than it seems. Here are some tips for setting clear, concise and effective boundaries.
The first step in setting boundaries is understanding what your physical, emotional, mental, and time limits are. Reflect on past experiences where you felt uncomfortable, stressed, or resentful – these are likely instances where your boundaries were overstepped. Once you know your boundaries, it's important to communicate them clearly and assertively. Remember, it's not enough to merely know your boundaries – you have to express them to others. The more specific your boundary, the better. For instance, instead of saying "I need more balance in my life," you might say "I will not check emails after 6 PM or on weekends." Many people find it hard to say no because they fear disappointing others. However, saying no is a crucial part of setting boundaries. Remember, saying no to what drains you is saying yes to what matters most to you. If setting boundaries feels overwhelming, start with small ones that feel less challenging. As you become more comfortable, you can tackle more significant boundaries. Setting boundaries is not a one-time event. You have to consistently enforce them. That might mean reminding others (and yourself) of your boundaries, especially when they are tested. Make sure you're taking care of yourself physically, emotionally, and mentally. It's also beneficial to have a support system (like a trusted friend, mentor, or coach) to talk to when you're finding it difficult to enforce your boundaries. And remember, it's okay for your boundaries to change over time. What's important is that they continue to serve your needs and values.
Setting boundaries is a form of self-respect and self-care. It's about recognizing your needs and taking steps to meet them. It's not about limiting your engagement with others, but about engaging in a way that respects your personal limits.
Antidote #3: Mental Wellness Retreat
Another way to prevent and/or manage burnout is to consider attending a mental wellness retreat.
These are organized getaways designed to promote mental health and wellbeing. They provide a structured environment away from the hustle and bustle of daily life, giving individuals the opportunity to focus solely on their personal mental health needs. These retreats usually encompass a range of activities and therapies designed to reduce stress, alleviate burnout, and equip individuals with skills and techniques to maintain their mental wellbeing.
For example, Healing Journey Retreats is hosting a mental wellness retreat to help people manage stress and burnout with mindfulness and neuroscience. This retreat will take place in Tulum Mexico from January 7th to 14th, and it’s designed to help you reset, recharge, gain new perspectives about yourself and learn coping strategies, with the help of professionals, while immersed in nature.
Different retreats may offer different activities and therapies, but here are some examples of what to expect in this upcoming retreat:
Therapeutic Sessions: These might include individual counselling, group therapy, cognitive behavioural therapy, or even specialized therapies like art therapy, music therapy, or traditional and local healing modalities.
Wellness Activities such as yoga, meditation, and mindfulness exercises are often a core part of the retreat schedule.
Educational Workshops: These might cover topics such as stress management, resilience building, mindfulness, or nutrition for mental health.
Physical Activities: Hiking, swimming, or other outdoor activities are often included, promoting the link between physical health and mental wellbeing.
Rest and Relaxation: Plenty of downtime for relaxation and personal reflection is usually incorporated into the retreat schedule.
Healthy Meals: Many retreats offer nutritious meals designed to support mental and physical health.
Introducing our 7-night transformative mental wellness retreat, designed to help you conquer stress and burnout. This retreat is for professionals, entrepreneurs, and anyone seeking evidence-based strategies to recharge and prioritize their mental health.
Led by Laurie, a certified therapist and psychology professor with 25 years of teaching experience, you'll be in expert hands. Laurie's training in crisis intervention at rehab centres for addiction and mental health ensures a safe space as we delve into the science behind our brains through mastermind workshops and group discussions.
Our daily schedule is designed to nourish both body and mind. Mornings start with yoga, stretching, or meditation sessions, followed by insightful workshops on neuroscience teachings and therapeutic modalities. Enjoy delicious lunches and afternoons filled with fun excursions like snorkeling with turtles, exploring cenotes on bikes, sound healing cave experience, beach time and relaxing. We'll also embrace local healing traditions like temazcal sauna journeys and cacao ceremonies.
We're currently offering an early bird special at just $499/night, with monthly financing options at no extra cost. Apply today for a personal intake call to ensure the retreat is the perfect fit for you. We'll share the registration link via chat and in a follow up email with the replay. Join us for an unforgettable reset and start the year on a positive, empowering note.
