Carly Basian’s Post

Last month I left my job after suffering from burnout. 2023 was a very challenging year for me, but I didn’t see the signs until my mind and body put a hard stop on me. Looking back, I can clearly see that I had been in survival mode for a long time, consumed with trying to keep on top of everything. I am sharing my experience in the hope that it might help others. As I discovered the hard way, the negative effects of burnout are vast and can spill over into every area of your life, including your home and social life. The symptoms I experienced included chronic fatigue, insomnia, irritability, detachment, cynicism, headaches, skin conditions, neck and shoulder pain and intestinal issues. The World Health Organisation (WHO) defines burnout as a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed. This definition underscores the importance of context – burnout is specifically tied to one’s professional life. People close to me, helpfully pointed out that I was burnt out because of my own actions - I had prioritised work above everything else in my life. Since I knew they were right, I had to address my lifestyle choices and get everything back into balance again. I eventually found the following self-care activities worked well for me: - Firstly, and most importantly, I took the time I needed to rest and restore my energy levels. This was easier said than done. It took me more than 4 weeks to mentally switch my brain off and even longer to feel my body starting to respond to rest. I was unable to stop worrying about work and in the end my partner took my work tech away from me so that I couldn’t keep checking them. - I re-connected with friends. I hadn’t realised I was pushing my social circles away until a couple of my friends made it clear to me. Sharing my situation with other people I trust provided emotional support and perspective. - I found an amazing coach who helped me work through the ‘why’ of how I had got to this point. I tried counselling too, but found it simply wasn’t for me – I really needed a forward-looking approach, but counselling can be very successful in the right situation. - I re-engaged with hobbies. I enjoy being creative, reading, and exercising and I found the act of doing things brought much needed mindfulness. - I took time out for activities just for me. I started having weekly Bowen therapy to address my physical symptoms and fortnightly reflexology sessions to address my mental symptoms. I also began practising daily meditation, yoga and journaling. Simply taking a few moments to be present can really reduce stress and enhance focus and clarity.  - I engaged in regular (daily) physical activity. It doesn’t have to be intense for me, but it does have to include getting fresh air. I am now using this time to decide what direction I want my career to take next and what that will look like for me. #burnout #hr #humanresources #mentalwellbeing

“work” doesn’t burn us out (part 1/3)   Okay, this is a little bit of an edgy topic, but it’s one of those things where nuance is critical, so buckle up. I got right up to the edge of burnout this year. And it wasn’t because I worked too hard. Y’all know I keep a strict 20 hour workweek + four-day weekends! In fact, it wasn’t because of anything outside of myself. I burned out because of my INTERNAL RESISTANCE to my own evolution. In other words, I clung to who I used to be, and all her habits and behaviors, to the point of total exhaustion and despair. And that’s when I realized: all the hundreds of people I’ve coached through burnout over the years, all of whom thought the cause of their burnout was “the new baby” or “the increase in work stress” or “my neurodivergence”... actually were off-base. It’s actually completely possible to be a new mom while working, and not burn out. It’s possible to have a ton of workload suddenly dumped on you, and not burn out. It’s totally possible to have divergent neurotype in a world that wasn’t designed for you, and NOT BURN OUT. The trick in all of these situations is straightforward: surrender to you who you’re becoming, and let go of who you thought you were. Lol, I know, IF ONLY IT WERE EASY. Don’t you dare weaponize this insight to make yourself feel bad for “allowing yourself to burn out.” Pump the brakes there, ace, this is a long post. Because this juncture–when our circumstances adjust in service of “upleveling” our spiritual capacity–is where our conditioning really gets the best of us. “Surrender,” as a mere concept, is literally taboo in American culture (and probably many others): “THEY SURRENDERED IN SHAMEFUL DEFEAT” is probably the Webster Dictionary example sentence for the word. What if surrender was actually the easiest thing in the world? What if rather than something we had to struggle to do, it came as naturally as the exhale of a deep breath? Like the rise of vapor from a warm bath? If you have anxiety, you might notice your struggle to “surrender” to sleep. But you have to admit, once you allow it, it’s like being carried away to a safe destination by a gentle river. In reality, it’s easier to surrender than it is to hold on. Especially when what you’re holding onto has already left you. And yet–we’re totally addicted to the struggle of gripping on. 2024 has been a year of profound grieving for many of us–me included. And for a lot of us, it wasn’t some big external tragedy that brought it on. We’re grieving who we used to be. And in the chaos of our grief, we panic. We go back to all the behaviors and habits that USED TO define us in an adorable effort to resuscitate a shell. We recreate the routines, the people, the coping mechanisms that we’re used to. But alas, they don’t hit like they used to. In fact, they drain you. Because you aren’t who you were anymore. The puzzle pieces no longer fit together.

On February 8, 2024, I hit a wall. I was stuck in bed, devoid of the energy to tackle another day. My thoughts were hazy, my body was sore, and my drive had disappeared. For months, I had been pushing myself to meet the demands of my studies, obligations, and social commitments, despite feeling utterly drained. I had disregarded the red flags - persistent fatigue, irritability, loss of enthusiasm, and emotional ups and downs - until they became impossible to ignore. After a conversation with a friend, I came to a profound realization: I had been trapped in a cycle of burnout, and it had become my default mode. I was merely existing, devoid of direction or enthusiasm, and felt like I was disappearing in the process. But then I understood that I had the power to choose: I could continue down the path of burnout or take a step back, re-evaluate, and make a positive change. And that's exactly what I did. If you're feeling similarly lost, know that you're not alone. Burnout is a real and debilitating experience, but it's not a permanent condition. You, too, can break free and rediscover your vitality, just as I did. Burnout is a state of complete exhaustion - emotional, mental, and physical - resulting from prolonged stress and a lack of balance in life. We all have days when getting out of bed feels like a Herculean task, but if this feeling persists, it may be a sign of burnout. In my case, the signs were clear: physically, I experienced frequent headaches and migraines, insomnia, and muscle pains. Behaviorally, I started withdrawing from social interactions, even though I'm naturally an introvert, and found myself procrastinating more often. Emotionally, I struggled with mood swings (which is very rare for me), self-doubt, and a general sense of being overwhelmed. If you're experiencing similar symptoms, it may be time to take a step back, reassess, and prioritize your well-being. To overcome burnout, I took a multi-faceted approach. First, I reached out to a supportive friend, Munachimso Ngozi-Olehi who helped me understand the condition, its effects and how to get better. Then, I took a much-needed break, coinciding with the holiday season, and temporarily set aside my responsibilities and deadlines (after notifying the relevant authorities, of course!). During this time, I prioritized self-care by taking leisurely evening walks, sleeping in, and engaging in relaxing activities like reading, watching YouTube vlogs, gaming, listening to music, and even having a personal karaoke session. While I'm not typically a movie enthusiast, I did indulge in some binge-watching. I hope my experience resonates with others struggling with burnout and inspires them to find their own path to recovery and rest. I'd like to hear your thoughts: have you experienced burnout before, what strategies helped you recover and thrive? #mentalhealth #burnout #LinkedInchallenge #consistency #day6.

💡 How crispy are you? Psychologist Herbert Freudenberger, who coined the term "burnout" in the 1970s, identified three symptoms: exhaustion, emotional distancing, and futility. Jason Leuenberger, PCC (our founder) noticed he was feeling some symptoms of burnout a few months ago. Everything felt hard, and he was having trouble concentrating, trying to balance a lot in life. He realized he was "crispy" after a reflective call with a group of peer coaches. Jason couldn't pinpoint what he was feeling until he took a moment to stop and try to notice what was going on for him over the last month. It can be hard to talk about what to do next. What do we tell someone who's experiencing burnout? 🖐️ "Wait it out, things will get better." 🖐️ "Just say 'no' more." 🖐️ "Have you thought about creating boundaries??" Where is the "heat" coming from? Externally? Internally? Is it a workaholic culture you're living in professionally, with pressure to do more, to be "always on"? Or is it coming from inside you, where a need for control overwhelms your desire for balance? Is it coming from reaching a plateau? Here are a few things to reflect on, that can help to heal burnout: 💡 Examine your relationship with yourself. Are you treating yourself with the same respect and kindness as you hope to treat others? Try to tune in to yourself. At first, paying attention to yourself might bring boredom or make you irritable - it's natural to resist attention to yourself when you're not used to getting it...from...yourself. 🙂 💡 To-Do vs. To-Be. Everyone has a long "to-do" list. Can you add a "to-be" list? What do you hope to be more like today / this week / this month? How do you hope people experience you? Just this simple act of reflection can help turn down the effects of burnout, and start a shift towards something better. 💡 Think of yourself as a bank account - if you’re only making physical, emotional, or mental withdrawals, it only makes sense that you’ll overdraft your account. If you give out more of yourself than what’s available for a long period of time, the amount of repair to yourself could become overwhelming. It could even become a burden to others, which is the opposite of the good intentions you have in giving of yourself. Doing 1 small thing for yourself for 5-10 minutes every day can help with the feeling of burnout. Go for a walk. Stand outside and put your face in the sun. Listen to a song that makes you feel amazing. These are ALL forms of self-care. And self-care isn't selfish, or wasteful. It's recharging, and healing so that YOU and everyone else get a chance to feel what a healthier, lighter version of you is like. #leadership #burnout #teamcoaching #selfawareness #multipliers #selfcareisntselfish #takeamoment #breathe

Burnout and I have been pretty tight over the last 5 years. We generally don’t agree on most things, and at times it’s a pretty toxic relationship. Here was my life in 2019 in a nutshell when I first met Burnout. - Burnout had me in its grip - Anxiety attacks became part of my daily routine - I Ignored the desperate cries of my mind and body. - I pushed myself to the brink of collapse. - My self-worth was tied to an endless cycle of overwork. Now my life in 2024 in a nutshell: - I've prioritised my mental and physical health. - I've set firm boundaries and protected my time. - I've managed to find some sort of balance between ambition and rest. - I've reminded myself of how important my loved ones are to me - I've cultivated a resilient and healthy mindset. That being said, I still struggle 5 out of 7 days a week just to get out of bed. I still battle to fight off the thought of giving it all up, with my fingernails barely clinging onto any array of hope. But unlike before, I realised that burnout was a sign I needed to take a break and focus on my well-being. I've since scheduled dedicated rest days, exercised regularly, spent more time with loved ones, and prioritised sleep. Opening up to those closest to me about my struggles also played a crucial role in my journey to recovery So here’s the advice I want to share with you all. As you begin to start taking care of yourself more consistently, make sure you go tell someone about your struggles. Perhaps the best person to tell isn’t your best friend or family, but maybe a teacher that you respect or a good friend who you aren’t super close with. The first person I opened up to completely was my ensemble teacher, who himself has suffered from severe anxiety and depression throughout his career. He helped me find the courage to tell all my other teachers who were nothing more than supportive, understanding, and caring. It’s very easy to believe that in today’s world, we must work 25 hours a day, and be nothing short of brilliant to be validated as a person. I’m here to tell you that taking time off to take care of your mental health is not a sign of weakness, but a sign of maturity and strength. I know this can be very hard to believe, and that if you stop for even just a second, you will fall so far you can never get back up. But sometimes, we need to take a step back to find some clarity and gain a little bit of perspective of what’s most important in our lives. If taking time off means giving yourself the best chance of: - Getting healthy again - improving your mental fitness - finding inner peace - spending time with loved ones... Then not only will you come back stronger and happier, but you will give yourself every chance to achieve more than you could’ve ever imagined when you return. So as I start to run out of characters, I want to ask you all a few questions. Let's head to the comments section shall we! 👇

5 Steps on How to Cope With Burnout ⛔ 🔥 Today, living at high speed, we lose touch with ourselves – our feeling, thoughts, emotions and goals - we feel more and more “abandoned”, emotionally and physically exhausted, which ends in burnout. And vice versa - emotional stability enables us to navigate challenges with confidence and clarity! Being emotionally stable is our life goal and obviously the basis of our well-being ☘ ❗ If you feel that you are losing your energy and empathy, the negative feelings are starting to dominate, you want to keep distance or you cannot fall a sleep. These are the early signs of the burnout. Don’t ignore them and take precautions immediately: - sleep enough - be sport-friendly - eat healthy - find time for yourself - practice meditation - meet friends - avoid toxic people - check up your activities and get rid of time-wasters - make your life comfortable - have your big plan - keep a good mood and listen to more classical music etc Practice those activities daily and you will "stay afloat" and bring some energy back into your life 💪 💫 🔝 Why Burnout Prevention Strategy Matters. To take full control of burnout, let’s look at 5 steps below that helps to cope with it: Step#1🧘♀️ Peaceful mindset. Admit the fact of burnout. Don't blame yourself Take care of yourself. You're all right. Any state is normal. Step#2 ☕ Relaxing atmosphere. Create a comfort and cozy atmosphere. Treat yourself. Make your lovely tea or coffee. It’s time for yourself. Step#3 🧠➕🧡 Eco-talk. Remember the moment when you began to feel the first signals of burnout - lack of energy and low motivation. What was the situation? What did you do prior to it? What were your feelings and thoughts about yourself? And if you could improve it, what would you do differently? Step#4 ♻ Analyze the patterns. Now analyze the patterns of your behavior and think that led you to burnout. Are you satisfied with it? Do you want to redesign them now? Step#5 📈Anti-burnout strategy. Think about patterns of behavior and thoughts that might motivate you. What would you do differently? How would you change your approach in such situations? What kind of feelings and emotions would you like to experience? What would help you with this? Make your own plan to get out of such situations. Write down the feelings and emotions that you would like to experience. Think about a picture or a metaphor that would go with this plan. Try to mentally return to the same situation and act on a new scenario. Try it a few times until you feel confident🥁🎉 As a rule, we fall into the traps of burnout when we choose not ourselves, not our interests and our goals. When we fail to pay attention to our needs and ignore our body's signals about rest and work-life balance. And if you have fallen into such a trap, then I hope that the practical tips above will help you get out of it and learn your lessons. Wish you to stay in balance and take care!😍 #burnout #coaching #strategy

🔥 Dealing with Burnout: Recognise, Recover, Recharge! 🔥 Let's talk about burnout – that all-too-familiar feeling of being physically and emotionally drained from the daily grind. It's important to know the signs and symptoms so you can take proactive steps to bounce back stronger than ever! Here's what you need to know: 🚨 What is Burnout? Burnout is more than just feeling tired or stressed; it's a state of chronic exhaustion that can result from prolonged periods of stress, overwhelm, or imbalance between work and personal life. It can sneak up on you when you least expect it, affecting your physical, emotional, and mental well-being. ⚠️ Signs and Symptoms: Early recognition of the signs of burnout is key to preventing it from spiralling out of control. Watch out for persistent fatigue, cynicism or detachment from work, reduced productivity, irritability, and feelings of ineffectiveness or lack of accomplishment. 🛑 Recovery Steps: If you're experiencing burnout, remember that it's okay to hit pause and prioritize your well-being. Here are three steps you can take to recover: 1️⃣ Rest and Recharge: Give yourself permission to take a break and recharge your batteries. Whether it's a day off, a weekend getaway, or simply unplugging from work for a while, prioritize restorative activities that help you relax and rejuvenate. 2️⃣ Set Boundaries: Learn to say no to additional responsibilities or commitments that contribute to your stress levels. Establish clear boundaries between work and personal life, and prioritize activities that bring you joy and fulfilment outside of work. 3️⃣ Seek Support: Don't hesitate to seek support from friends, family, or a professional counsellor. Sharing your feelings and experiences with others can provide much-needed perspective and validation, helping you navigate the challenges of burnout. Remember, burnout is not a sign of weakness – it's a signal that your mind and body need some extra care and attention. By recognizing the signs, taking proactive steps to recover, and prioritizing your well-being, you can overcome burnout and emerge stronger than ever before! 💪 www.fettle.ie #burnout #selfdiscovery #healingjourney #therapyworks #mindfulness #selfcompassion #therapy #mentalhealth #mentalhealthawareness #psychotherapy #onlinetherapy #wellbeing # resilience #psychology #wellness #health #emotions

Recognize a state of stress and anxiety? Or are you already at the stage of burnout? Do you wake up with a heavy feeling and an uncertain attitude about 'how to make the day a beautiful day'? Fortunately, the inner being is infinitely intelligent, and you inherently know very well how to regain balance and serenity. But with all the layers of stress and racing thoughts, it's challenging to connect with your clear self, and we often fall into a spiral of possible despair. "Tomorrow will be better; tomorrow I'll do it differently." Friends mean well and gladly share articles and knowledge; maybe a lot of Facebook 'likes,' but it's meaningless. Ultimately, you are on your own to courageously step, step by step, out of the path of burnout. Effective stress relief, or stress alleviation, involves systematically awakening different layers of your body, mind, and heart. During this process, you enter a deeper state of relaxation, and your nervous system itself ensures the discharge of stress. In short: the nervous system activates the SELF-healing ability! This is immediately palpable and will positively influence sleep and thought patterns. What we will ultimately achieve is complete stress relief or simply inner peace and space to carry with you as a given on your life path, rather than a breath here and there. I've been there. Who am I? I am an organizational psychologist by background, and I have been closely involved in the development of burnout programs in the Dutch business world. Additionally, I coach entrepreneurs, leaders, and decision-makers one-on-one in facing blockages, building courage, trusting intuition, expanding the life flow (prana), physical, mental, and emotional vitality, and spiritual ascension. I have been teaching yoga and meditation for almost 10 years and have also worked in mental health care guiding people recovering from addictions. But most importantly, I have experienced 2 burnouts before the age of 35. One in the corporate world due to exclusion from the department and dealing with bullying behaviour (narcissism), and one due to illness and the passing of my father and mother in a very short time. Both have been deep mourning processes in their way. One is the long goodbye, and the other the final goodbye. What truly made the difference for me in creating the life that I want without apology is what I have put together in this program with gentleness and love. No nonsense and certainly no precious life force to waste! Feel free to reach out to me with any questions or to schedule a free Success Synergy Call. Is there a click and a feeling of trust? Then we will take the next steps to make your dream a reality, even in a period of transition. Written in 2015 - ✌🏻

#Reducing #mental #health #pressure caused by others, such as stress from #relationships, #workplace #dynamics, or #social #interactions, is essential for maintaining overall well-being. ### 1. **Set Boundaries:** - **Communicate Clearly:** Clearly express your limits with others. Whether it's a work situation or a personal relationship, let people know what behaviors or demands are unacceptable. - **Learn to Say No:** It's okay to decline requests or activities that add unnecessary stress to your life. ### 2. **Practice Self-Care:** - **Prioritize Yourself:** Make time for activities that help you relax and recharge, such as exercise, hobbies, or spending time with loved ones. - **Mindfulness and Meditation:** Techniques like deep breathing, meditation, or yoga can help reduce stress and improve your ability to handle pressure from others. ### 3. **Develop Coping Mechanisms:** - **Cognitive Restructuring:** Challenge negative thoughts and replace them with more positive, realistic perspectives. - **Stress Management Techniques:** Techniques such as journaling, physical exercise, or engaging in creative activities can help manage stress. ### 4. **Seek Social Support:** - **Talk to Someone:** Whether it’s a trusted friend, family member, or therapist, talking about your feelings can help you gain perspective and feel supported. - **Join Support Groups:** Being part of a community that understands your struggles can reduce feelings of isolation. ### 5. **Limit Exposure:** - **Avoid Toxic Relationships:** Minimize contact with people who consistently drain your energy or cause you stress. - **Social Media Breaks:** If social media interactions are causing stress, consider taking a break or limiting your time online. ### 6. **Focus on What You Can Control:** - **Let Go of What You Can’t Control:** Focus your energy on things you can change and accept those you can’t. - **Problem-Solving:** Identify specific stressors and take proactive steps to address or minimize them. ### 7. **Professional Help:** - **Therapy:** A therapist can provide you with strategies to manage stress and improve your mental health. - **Counseling Services:** Many workplaces or educational institutions offer counseling services to help you deal with pressure from others. ### 8. **Healthy Communication:** - **Express Your Feelings:** Don’t bottle up your emotions. Expressing how you feel, calmly and respectfully, can prevent misunderstandings and reduce tension. ### 9. **Practice Gratitude:** - **Focus on Positives:** Take time to appreciate the positive aspects of your life. This can shift your mindset and reduce the impact of negative interactions. ### 10. **Physical Health:** - **Exercise Regularly:** Physical activity can reduce stress and improve your mood. - **Healthy Diet:** Eating well-balanced meals can impact your energy levels and mood.