Burnout / Eva M. Selhub.

Format:

Book

Author/Creator:

Selhub, Eva M., author.

Series:

--For dummies.

For Dummies

Language:

English

Subjects (All):

Burn out (Psychology).

Burn out (Psychology)--Prevention.

Physical Description:

1 online resource (339 pages)

Place of Publication:

Hoboken, NJ : John Wiley & Sons, Inc., [2022]

Summary:

Your essential guide to beating burnout and finding fulfillment 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. * Listen to guided meditations that you can do anytime, anywhere to help cultivate mindfulness and manage your stress * Discover tips for reconnecting to the joy that you felt before burnout took over * Overcome the heavy burden of burnout and learn how you can find a pace for your life that feeds, rather than depletes you * Find true fulfillment in your work and obligations with proven techniques for loving yourself and your life Burnout For Dummies is the essential guide for anyone feeling overwhelmed, overworked, stressed out, run-down, and ready to make a change.

Contents:

Intro

Title Page

Copyright Page

Table of Contents

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

Step 1: Honeymoon phase

Step 2: Onset of stress

Step 3: Chronic stress

Step 4: Burnout

Step 5: Habitual burnout

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?

Jobs that put you at risk of burnout

Personality profiles that put you at risk of burnout

How Burnout Affects the Individual

The physiology of burnout

What happens when you experience acute stress

When acute stressors become chronic stress

It all ends up downstream as symptoms

The physiological signs of burnout

The psychological effects of burnout

The social impact of burnout

Burnout as an obstacle to making meaning

What is your why?

Where do you find meaning?

The Impact of Burnout on Organizations

The financial costs of burnout

The insidious effects of a culture of burnout.

Burnout as commonplace in society

Burnout as a badge of honor

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

Creating little islands in your day

Taking care of your body

Taking a breath . . . or three

Cultivating patience, curiosity, and vulnerability

Find patience

Be curious

Let yourself be vulnerable

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

Acknowledging your history can be fruitful

Tracing the path of your life for clues

Personality is the spice of life

Where you stand on "The Big Five"

Connecting your profile to burnout

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

Assumption: "Suffering is okay because we are doing good"

Assumption: "We need to collaborate, discuss, and meet on everything first"

Assumption: "Everything needs to happen now (or yesterday)"

Assumption: We don't care how you manage your time

just get it done.

Assumption: Figure out your work-life balance on your own time

Assumption: Recognize the best and give them more . . . to do.

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

Personalities

Tendencies

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

Practice: Scanning the body

Practice: Focusing on the breath

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

Feeling sleepy

Having doubting thoughts

Getting irritated

Feeling restless

Having the pull to do something else

Building Your Mindfulness Platform

Do or don't do, but there is no "try"

Adapting seven essential attitudes.

Getting started with two simple practices

Where are my feet?

Here and now stone

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

It is not being weak

It is not being too forgiving

It is not being self-centered

It is not being selfish

It is not self-pity

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

The early stage: Striving

The "muddy middle": Disillusionment

The later stage: Lightness through radical acceptance

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 are a 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

Step 1: Self-reflection

Step 2: Whittling down your list

Step 3: Making your statement

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.

Notes:

Includes index

Description based on print version record.

ISBN:

1-119-89494-8

OCLC:

1349281018