Quais são algumas maneiras simples de reduzir o burnout e a fadiga por compaixão?

Prevention is even better than recognizing the signs. We need to push back on the culture in medicine that teaches us to ignore our own needs (to eat, sleep, pee, etc.) Ideally we’d regularly pay attention to the “fullness of our cup” so if it starts to get empty we can intentionally do less of what empties it and more of what fills it.

To take care of others, first focus on taking care of self. Lead by example. To often, we put ourselves last on our list, or not even on the list at all. Listen to your body, it is a wealth of wisdom and knowledge as to what is correct for you, I encourage you to create a relationship with yourself...the longest one you will have in your life is the one you have with yourself.

With so many people struggling with both burnout and compassion fatigue at the moment and especially as we head in to a busy festive season and the added pressures it's great to have this conversation. As a friend of mine once told me "Sometimes you give, give give and don't stop to receive. It's like you breathe out, you breathe out, you breathe out, you breathe out, you breathe out, you breathe out, you breathe out, you breathe out... Phew! Sometimes - you need to breathe IN!!!" Take some big breaths to stimulate your Vegus Nerve to release good neurotransmitters into your system. Exercise, meditation, singing, humming and (eek!) cold showers will also do the same thing and the most powerful gift you can receive is sleep - 8 hours/night

Wow this is such an important topic. Many are wrapped up in doing and in the doing neglect of self occurs. If you ache when you stand up, that's a good indicator movement may be required. It is amazing how a quick walk around the block enhances the whole day. Last year I chose to set a daily step goal of 7500 steps. It took a bit to work up to that and I am excited to accomplish this every day now. I was in a three day conference with 15 minute breaks and a 50 minute lunch break. Every one of those breaks I did a loop around my block. It helped immensely. Right now it's easy to get outside. In the winter I walk my house hallway. Ultimately you want to do what you need to do to feel better. A small goal is a great place to start.

Consider the value of play in our lives. As children, we learned through play. As adults we can play throughout our lifespan in order to continuously grow and develop. Adult ensemble play makes space for creative and collaborative activity where we can access endless facets of our experiences — including the pain, isolation, anxiety, fear, anger, frustrations and cultural biases — to create new possibilities for human development. We can play with difficult emotions and by doing so, we change them! As professionals we can build playful/creative ensembles at work to bring people together to co-create new possibilities - for a team, for an organization and for our world. By co-creating new possibilities we also create hope and joy.

A big factor that contributes to burnout is the perception of having no control over stressors. By identifying and taking action on the stress triggers you have some-to-all control over, you quickly generate energy and capacity to contend with the stressors out of your control more resiliently. My recommendation is to start with the one that has the greatest impact on your mental/emotional state: eating healthier, drinking more water, taking breaks, more movement, or getting more or better sleep. Compound that action with the next on your list, and feel the multiple benefits that accrue simultaneously in your physical and mental health, as well as in your sense of self-empowerment and resilience.

Think about what matters most! Learn to set limits, learn to say no, put yourself first, and remember that you cannot drink from an empty glass. Embrace balance by knowing when enough is enough and unpacking your day (process the difference that you make in someone's life).

When everything seems important and urgent - and there are jobs designed in such a way and toxic work environments where the workload is impossible and resources are scarce - it might not be that easy to delegate and prioritise. Putting things in perspective, meaning seeing and getting back in touch with what else is there in our lives, what else is important aside from work, and why is it important, is one way to go. Another option is to understand when we're doing the job of several people in one, and applying worse standards for ourselves than we would for someone else. What is the workload that I can actually manage while being ok in mi d and body? How far is it from what I handle now? And take it from there with management.

Healthy Boundaries are a Strength that can re-position you as an Expert in high demand rather than someone who is 'convenient' to keep at a lower paying role without ever getting promoted. The key is to get clarity about what these boundaries are to prioritise your wellbeing and to re-position yourself as a Leader in your organisation. Setting a boundary is not about saying 'No'. It's about implementing a clear strategic vision for your life, inclusive of your career goals, through Mind Management and Self Leadership. Just like in 'marketing', a 'limited edition' is more sought after than one that is generously available. Use this to establish a healthy boundary that re-positions you as the expert that you are in your field.

Recognizing Inadequately Designed Systems All humans are are biological systems and as such they are breakable. Unfortunately, human activity systems could be inadequately designed causing the collapse of the physical integrity of service providers. This “collapse” is commonly labeled as as “burnout”, “battle fatigue”, “physical exhaustion”,etc. For example, a designer of a human activity system for profoundly disabled population may purposely specify physically overwhelming intervention specifications delivered by a physical therapist to needy clients. This is deliberate as a “cost saving benefit”. As a therapist “burns out” then the therapist is replaced. Thus, inadequately designed human activity systems must be recognized.

Most smokers take regular breaks without being questioned and this fosters an addiction. Why don't healthy people get encouraged to take regular breaks? Here's how: 👉go for a walk around the block to boost oxygen and blood flow: This boosts your critical thinking, relaxes you and boosts your mood 👉Instead of taking a bottle of water to your desk, take 1 glass: This pushes you to stand up and go to the kitchen instead of making you seat for hours 👉Listen to music you'd dance while you take your lunch OUTSIDE of the office: Having lunch on your desk isn't a break. You're not being paid for it so why should you work for free? Most people who burn out constantly work for free and breaks are the first ones to go.

I like to schedule anchors into my day. I find when I am intentional and proactive about getting out in front of challenging experiences and emotions, I can arm myself with practices that buffer feelings of anxiety that threaten to overwhelm my mind and body. Ask yourself what practices, experiences, objects, photographs or music anchor you? What anchors can you do at work and what anchors are good for home? For example at work I start my day with deep breathing with an extended exhale for each inhale. After each session I shake out my body listening to my favorite music. Each of these anchors as well as anchors I use at home are written into my calendar to account for the time and provide a visual reminder.

Disconnecting from work may be hard if we're in stress mode so often during the day. Often, work thoughts may be racing in our heads after hours, during the night, during weekends. Here we need to practice ways of switching from stress activation to relaxation, grounding exercises, mind-body practices such as mindfulness. These only work if we practice them often enough, not just when we need them the most (which is when it's the hardest to use them if we don't have prior practice).

Breaks can help provide valuable opportunities to regulate your breath and nervous system. It creates an opportunity to check in with your emotions and find opportunities to de-stress, unwind, and consciously choose something to be grateful for. You can shift into a neutral perspective, or even to be courageous and honest with yourself about how you are feeling, when you take the time to surrender. Setting an alarm 3x a day to be conscious with your body and sensations it is feeling. Then choose a 5 minute activity to regulate my nervous system or co-regulate. Nature is my ‘go to’. Take off your shoes to ground or hug a tree (or person), be present with the miracle of life and nature’s abundant gifts to calm and sooth, and co-regulate.

One thing I have found helpful regarding taking breaks especially if you are a parent, is to make time for deeper recharge breaks such as taking the weekend away on your own or with friends. It is great to have regular breaks, but also times to disconnect from the busyness of the everyday.

Don’t forget to check in with yourself at least once a day & ask yourself what type of support you need (emotional, community, spiritual, friendship, or distraction). Volunteering is a great way to break out of isolation and restore meaning in our lives. If leaving the house feels overwhelming online groups can provide community and support. Animal therapy is effective in reducing negative emotions & increasing feelings of social support. Consider spending time with animals by volunteering at the humane shelter. Research has shown those who had a spiritual practice exhibited less physiological reactivity toward stress and helped them cope with negative feelings and enhanced positive feelings while providing a sense of community.

So often in burnout, we're actually disconnected from others and we find it hard to reach out to them. We feel alone and we believe others have it together a lot better than we do. Which is esentially not true, at least half of the workforce is struggling with exhaustion. Opening up to someone may feel daunting but we only need to do it with someone close at first. Reading about others or listening to those who went through burnout and recovered is also very useful, as it creates a human connection and helps us understand we're not alone in this.

Feeling supported is one of the most important aspects for recovery from burnout. To know you have people who understand and support you is key to our human needs and sense of connectedness to one another!

As a Language & Thought Pattern coach as well as an Expert Energy Healer, it is key to find support/healing for the beliefs that have brought you to the space of burnout and/or compassion fatigue. The internal work is key and creates long term success.

It's not about seeking 'social support', is about surrounding yourself with the 'right supportive people' who will listen to you, give you good advice and will not jump into conclusions without listening to the whole picture. Seek an experienced Leadership Mentor or a Career Coach. All of my Clients lacked this and I was able to provide it to them as a key service whilst we addressed the Root Causes of their extreme stress. Talking about your problems all the time doesn't help. What helps is that you create solutions for it rather than dwell on them. Dwelling on problems in your mind or with others only increases your anxiety and stress levels. Be smarter and use your Mind to your Advantage 👌

I invite you to reflect about the possibility of adopting a morning/ evening self compassion time to nourish your mind and spirit. Practicing meditation, introspection, journalling or gratitude will help you to calm the mind, reconnect with your body and deeply listen/take care of your real needs.

Kindness, understanding and forgiveness may be hard to use at first, if our inner voice is anything but, however we can model after someone who finds it easy to be like this. It can be a teacher (mindfulness, yoga), it can be a coach or a therapist, or just someone who is kind to us and to themselves. It's like a new language and it takes time to learn it, yet we can go word by word and step by step. Sometimes we're kind and understanding and forgiving to others, and not with ourselves. It means we have that ability within and we just need to turn it around to ourselves.

In my experience self-compassion is one single most important contributing factor in one’s overall wellbeing. It is a good idea to monitor your thoughts and how do you talk to yourself. Self criticism is so very common, especially among high achiever minded women, with a little bit (or a lot) of perfectionism attached. This ban be very tiring in the long run. Connecting gently to self is beneficial. Ask kindly yourself that what is it that you need at the moment. Seek peaceful moments, go into the nature and utilize the wellbeing effects of that. Even 10 minutes outside reduces blood pressure and pulse and your head clears up. Finding compassion towards self helps reducing unnecessary requirements towards self.

Treat yourself with the same level of care and compassion you treat others. Why should that special level of care be reserved only for others? Aren’t you worthy of the same? Putting ourselves last may seem noble, but we can’t drink from an empty cup. When we are too hard and harsh with ourselves and expect more than we do from others, we place unrealistic demands on ourselves. At the same time, we don’t nurture ourselves and allow for self-compassion and our own humanity. This internal wear and tear takes a toll and eventually leaves us with less to give others instead of more. By practicing self-compassion, we also model for others what self-care and acceptance looks like and is all about. We allow ourselves to just “be.”

Let's be careful about Self Compassion and not get stuck in 'victim mode'. This is very easy to do if you're being bullied, sexually harassed or exploited at work. Yes, I experienced these 3 things but i was pro-active about getting the right help through a team of professionals, not just one. If one doesn't work, look for another one. I'd highly recommend you to learn and practise Self-Soothing techniques rather than staying in Victim Mode. Self soothing is actively showing yourself that you LOVE yourself, no matter what and that you are human. As such, you feel emotions but let the negative ones pass through rather than intensify them through a victim mentality.

As burnout is considered a Workplace Issue by the World Health Organisation, which i strongly disagree with, please do yourself a favour and remember that your Health and Mental Health are ONE, not separate. So, treating burnout as just a workplace issue is beyond incorrect. You are a human being and your Wellbeing is affected by a range of Stressors in your Life, in and outside of Work. This doesn't excuse what's causing you burnout at work but we also have to take responsibility for our Wellbeing. Use Burnout like I did: A time to re-evaluate, work on yourself, heal and re-invent yourself and life so that you can prevent it in the future and learn Life Skills that will ALWAYS help you move forward.

Seeking professional help can help to recover from burnout and compassion fatigue, and also provide you with the skills to help prevent them from happening in the future.

Seek Professional Help: In severe or persistent cases of burnout and compassion fatigue, professional help from therapists, counselors, or coaches may be necessary. They can help address the root causes, provide coping strategies, and guide recovery.

Seeking professional help can be a great tool for you to take time to analysis life style and attitude to daily life. It also can help you identify triggers and solutions to support you to create the life of joy and ease.

Other than seeking out professional help in terms of coaches, therapists, or a doctor who can help you learn to deal with or manage your burnout, you can also seek out professionals who can take some of your tasks off your plate. Maybe hiring an assistant or a VA at work is possible, and this person could handle some of the things you need to accomplish that are time consuming but don’t need your expertise. Hiring someone to clean your house once/week, or paying for a meal service can also make a huge difference in the load you are carrying. It is possible that hiring one or two of these people could be more affordable than you think, and doing so can free up some time for something that brings you joy.

Whilst Depersonalisation is a natural defence against burnout, it reduces our connection to others and sense of Personal Accomplishment, which further reduces our enjoyment of the work. It is much more effective to take the counter-intuitive action of finding what gives you joy or a sense of achievement in the work, and stepping in to the relationships in a way that enhances that. For example, you could keep a record of the positive feedback you receive, or use some kind of outcome tracker to see the difference you make to people. Managers and leaders can create positive feedback loops within organisations to recognise the emotional work that staff are doing, and to ensure they are supported and recognised for that labour.

Practice regenerative writing Take a pen and a piece of paper and write a letter to yourself. Start with "Dear (your name)". What advice do you give yourself?

One thing I've found helpful is for one to define their parameters. If you know your key KPIs you ensure you focus on those as your key priorities. Fatigue usually comes when someone overstretches themselves at the same time failing to speak up when they have reached their bandwidth. Work pressure and deadline related fatigue can best be managed by prioritisation of tasks and also being practical to what can and can't work. From time to time I've found myself identifying ways of addressing work that I realise won't be achieved with the given deadlines. If you fail to deliver results, you still need to provide something to your stakeholders that assures that everything is under control.

Mindful practice is deceptively simple and is changing the world! The instruction from our heart to our mind is Be Mindful... then we Pause our thoughts and Connect... with Where we are, using our five senses, with Who we're with, with full presence, and with our Source Energy or higher power. Be Mindful... Pause... Connect! Keep practising until it becomes habit, it only takes a few seconds. Both peace of mind and clarity of mind is the reward for your practice.

Self care is really not about massages and bubble baths. It is about giving yourself full permission to be a top priority on your own list. Moreover it is about the withdrawal of pre-existing, socialized constructs that require you to bleed out for the benefit of others. We have been trained to believe that "good people" always put others first. By extension we are under the heavily misguided belief that putting yourself first makes you a bad person. Self care as a concept collides with this belief and causes people to avoid real self care, substituting it with more socially acceptable small indulgences like massages and bubble baths. True self care starts with honestly attending to one's deep needs without requiring the approval of others