Beating Burnout, Finding Balance : Mindful Lessons for a Meaningful Life / Melo Calarco.

Format:

Book

Author/Creator:

Calarco, Melo, author.

Language:

English

Subjects (All):

Burn out (Psychology).

Mindfulness (Psychology).

Physical Description:

1 online resource (239 pages)

Place of Publication:

Melbourne, Victoria : John Wiley & Sons Australia, Ltd, [2023]

Summary:

Manage overwhelm and find renewed passion in your life and work Never-ending to-do lists, constant deadlines, intense workloads and the guilty feeling you're not doing enough--does this sound all too familiar? If so, it's time to take a step back and find a better balance for your work and life. In this book, you'll discover the simple practices that will help you create a healthy mindset, boost your wellbeing and prevent overwhelm. So say goodbye to fatigue: with Beating Burnout, Finding Balance, you'll rediscover the energy you need to thrive. Mindfulness and performance coach Melo Calarco shares the secrets to flourishing as a high achiever and an effective leader. In this book, he combines science, practical knowledge and mindfulness techniques with the incredible life lessons he has learned as he cycled and trekked his way around the world. You'll learn how you can apply the strategies that top performers--from surgeons to CEOs to Olympic athletes--use to conquer burnout and surpass their goals. Use simple but highly effective strategies to improve your productivity and happiness Develop your self-awareness so you can better balance your energy Build resilience and manage stress so you can perform in high-stakes or unpredictable situations Find your focus and live with purpose, passion, and drive Through inspirational stories and proven techniques, from mountaintop monasteries to executive boardrooms, Beating Burnout, Finding Balance gives you the tools to achieve your goals and live more meaningfully and mindfully.

Contents:

Cover

Title Page

Copyright Page

Contents

About the author

Introduction

How to use this book

Chapter 1 On self-awareness

Rural South Australia

Self-awareness: the first step

Emotional intelligence

Why is self-awareness so important?

Mindfulness 101

Formal and non-formal mindfulness practices

Getting started

The 90-second breathing technique

Can 90 seconds really make such a difference?

Chapter 2 On burnout and self-care

The Southwest, United States

Melbourne, Australia

So what is burnout?

Real-life examples of burnout

Stages of burnout

Nobody is exempt from burnout

A too-busy world

The good news about beating burnout

Self-care essentials

Exercise

Nutrition

Adequate sleep

Regular renewal breaks

Mental stimulation outside of work

Mindful meditation or downtime

More good news

Chapter 3 On stress and resilience

Virunga National Parc, Rwanda

Modern-day fight-or-flight (the stress response)

Achieving balance

The relaxation response

The amygdala hijack

The evolution of stress

Stress vs burnout

A few words on resilience

The power of the breath

Better quality sleep: a bonus of deep breathing

When to use deep breathing

Chapter 4 On self-regulation

Back roads of Uganda

Types of self-regulation

Sensory regulation

Emotional regulation

Cognitive regulation

Why is self-regulation so important?

How to develop self-regulation

The 'Coming to your senses' exercise

Be comfortable with doing nothing

Create space with mindfulness

90-second breath breaks

Body scan practices

The cumulative positive benefits

Chapter 5 On overwhelm and anxiety

11 000 feet above South Australia

Overwhelm in the modern world

How creating a stress-reduction course stressed me out

The myth of multitasking.

Anxiety

'What if' thoughts

Managing overwhelm

Managing anxiety

Chapter 6 On fear and trust

Kathmandu, Nepal

Primal fear

Demystifying fear and understanding it better

Embracing fear in the workplace

Seeking the uncomfortable

Developing a relationship with fear and trust

On the other side of fear is trust

Flipping your fears

Imposter syndrome and limiting beliefs

Chapter 7 On purpose and perseverance

Pygmy village, Cameroon

Somewhere in Benin

Climbing that mountain

Humans like progress

Never give up on your dreams

Aligning with purpose

It doesn't have to change the world, just your world

Intrinsic rather than extrinsic motivators

The 'five whys'

Knowing your values

Getting to know your values

Chapter 8 On gratitude and compassion

Masai Mara, Kenya

What is gratitude?

Not just 'warm and fuzzy'

The reticular activating system (RAS)

Experiencing happiness

Getting your daily DOSE of happiness chemicals

Dopamine

Oxytocin

Serotonin

Endorphins

How to boost these happiness chemicals naturally

Easy gratitude journalling

Random acts of kindness

Ladakh, Indian Himalaya

A gentle reminder

Chapter 9 On balance

Koh Tao, Thailand

What is balance?

How do I know if I'm out of balance?

Prevention is always better

Tip 1: Come back to 'you' first

Tip 2: Create clear boundaries

Tip 3: Schedule 'you' time into your calendar

Tip 4: Guard your time

Tip 5: Get enough sleep

The wheel of life

The wheel of life domains

Adopting a positive and growth mindset

Conclusion

Acknowledgements

References

Index

EULA.

Notes:

Description based on print version record.

Includes bibliographical references and index.

Description based upon print version of record.

How to boost these happiness chemicals naturally

ISBN:

9781394154609

1394154607

OCLC:

1371755611