3 Components of Burnout (coined by Herbert Freudenerger in 1975)

Emotional exhaustion

Depersonalization

Decreased send of accomplishment

Stress vs. Stressor

Stress: neurological and physiological response when you encounter a stressor (often includes heightened awareness, increased heart rate and blood pressure, etc.).

Stressor: what activates the stress response in the body (anything you see, hear, smell, touch, taste or even imagine that could harm you)

External stressors may be: work, family, cultural norms and expectations, experiences of discrimination, etc..

Internal stressors may be: self-criticism, body image, identity, etc…

How to complete the stress cycle:

Physical Movement (~ 20-60 minutes most days of the week)

Deep Breathing (deep, slow breathing being sure to breath all the way out until your belly contracts) - this can down regulate the stress response

Positive Social Interaction

Laughter - full belly, can’t breath laughter

Affection - deep connection with a loving presence (20 second hug; 6 second kiss, etc.)

A Big Ol’ Cry

Creative Expression

Resources

Inspirational Book - Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski PhD and Amelia Nagoski DMA

Soundscaping Source - elder care, support for music therapists, and more!

Podcasts to hear them talk about the book:

Dare to Lead: Emily and Amelia Nagoski on Burnout and How to Complete the Stress Cycle

The Healing Power of a 20-Second Hug (and other surprising finds) blog post