Burnout rose to the height of conversation this year when COVID-19 struck, and unexpectedly, people from all walks of life began working from home, losing their job, or shutting down their business. Working from home with kids around and the risk of becoming sick only added to the workplace stress. Suddenly, everyone began talking about burnout, but few knew what to do about it.

The World Health Organization defines burnout:

“A syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” 1

Burnout “is characterized by three dimensions: 

• feelings of energy depletion or exhaustion; 

• increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; 

• and reduced professional efficacy.” 2

While burnout begins at work, it affects every area of one’s life.

Physically - Mentally - Emotionally - Spiritually - Socially - Financially - Professionally

Read about the Symptoms of Burnout here.

3 Factors That Led To Burnout In 2020

1. Work From Home (WFH) and job loss made people feel out of control.

“Job stress can be defined as the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker. Job stress can lead to poor health and even injury.” 3

“Stress occurs in a wide range of work circumstances but is often made worse when employees feel they have little support from supervisors and colleagues, as well as little control over work processes.” 4

Stress escalated enormously when people started working remotely. Although they continued working, they needed to learn new technologies such as Zoom for video conferencing. Employees engaged with unfamiliar platforms like Slack and others to keep in touch with their team and develop new communication skills.

Managers suffered when pressure from upper management demanded continued deliverables, and those they managed required greater supervision and encouragement. They became sandwiched between high demands and felt the brunt of it.

The stress of being jobless, layoffs, unemployment, and income reduction can make anyone feel out of control.

2. Work-life balance became harder to maintain.

According to the American Institute of Stress: 5

• “The severity of job stress depends on the magnitude of the demands that are being made and the individual’s sense of control or decision-making latitude he or she has in dealing with them.”

• “Scientific studies based on this model confirm that workers who perceive they are subjected to high demands but have little control are at increased risk for cardiovascular disease.”

• “The severity of job stress depends on the magnitude of the demands that are being made and the individual’s sense of control or decision-making latitude he or she has in dealing with them.”

When workers stayed home to work, the expectation of being available escalated. Phone calls, text messages, and emails arrived round the clock. Many employees felt the pressure to respond right away or be considered less than a team player. Or worse, they feared ascending to the front of the layoff line. Crossing boundaries became the norm.

The role of screen technology has been top of mind for many years. Friends of mine regularly commented that when the pandemic started, they were expected to answer texts immediately and be available for video conferencing outside of regular working hours like never before. There was a sense that “Big Brother” knew everyone was at home, and therefore, should be available. The lack of boundaries this invasion created bore the fruit of exhaustion, a lack of autonomy and work-from-home burnout gained a threshold.

On the topic of boundaries, most people typically keep some semblance of boundaries between their personal and professional lives. Using similar online platforms for meetings at work and conversations with loved ones created an inevitable dissonance unknown before the pandemic. Likewise, using the same physical space for completing work tasks and relaxing emphasized the need for clear boundaries to allow our minds to rest.

According to an article on BBC, “Most of our social roles happen in different places, but now the context has collapsed.” 6

Savvy companies have instituted policies around screen-time and accessibility after working hours.

3. Lack of autonomy became a considerable risk factor.

According to a report on Harvard Business Review, “Feeling like you lack autonomy, access to resources, and a say in decisions that impact your professional life can take a toll on your well-being.” 7

Autonomy means feeling a sense of self-governance and having power over one’s state of affairs. The COVID-19 crisis decreased independence for most people in one or more of the following ways:

• People experienced a lack of personal autonomy due to necessary regulations regarding social and physical distancing, the wearing of personal protective equipment, and access to personal relationships.

• A lack of professional independence resulted from decreased freedom over the way employees worked, the projects they encountered, and the platforms used to do that work.

• Likewise, when front-line workers got called into action at any time of the day or night, little independence. 

• And as already reviewed above:

  • Workplaces advised employees to work from home. 

  • Work entered the personal domain of many people.

Together, these three factors, as well as many to be discussed in future articles, created an environment ripe for burnout.

5 Strategies To Prevent And Recover From Burnout

1. Personal Development - Commit to implementing personal habits to restore balance and support wellness. 

• Physical Fitness - Building your physical strength is powerful and health-boosting. It’s life-affirming, good for your health, and feeling more physically well makes you feel more empowered.

• Continuous learning - Invest in knowledge acquisition by hiring a coach, joining a mastermind, or making use of your local library. Educate yourself with non-fiction books. Develop your self-confidence, skills, healthy habits, and business acumen, to name a few of the incredible topics just ready for your exploration.

• Mindfulness - The human mind continually desires to fix things in order to stay safe, and does so by flooding your brain with memories and future projections. Neither is helpful in most cases. Being present at the current moment while not thinking ahead or getting stuck in the past can decrease stress dramatically. Your brain has a difficult time determining the difference between memory, imagination, and current reality. When you think of a stressful or sad experience or become worried about what may happen, your body can go into fight or flight mode, assuming you are unsafe. Instead, being present grounds you in what is happening and can bring a deep sense of calm.

2. Professional Development - Invest in professional development for your entire team.

• Virtual Workshops - Hire a burnout prevention specialist to design and deliver a workshop based on your organization’s unique needs. Webinars and masterminds offer creative ways to engage in team-building even while COVID-19 restrictions remain. In-person seminars provide a great alternative once restrictions lift.

• Virtual Retreats - Create a retreat for employees to explore the factors producing pressure, including the three factors listed above in this article. Establish breakout rooms for small-group discussions, foster crucial conversations, and allow personal reflection time away from screens.

• Communicate - Regular and consistent communication with managers and employees fosters trust, and trust is the backbone of any healthy relationship. Create ongoing dialogues among leaders, as well as within working relationships.

3. Executive Coaching - Engage in high-level coaching with a burnout prevention strategist.

• Individual Coaching - Gain powerful insights into what causes you stress, stress management techniques, and communicating with your coworkers. Pursue your highest potential by identifying strengths and weaknesses and creating structured goals to become the best version of yourself while living a satisfying life.

• Team Coaching - Align strategic goals with personal values for transformational breakthroughs. Maximize group wisdom to overcome obstacles by infusing collective knowledge and intuition into target benchmarks.

4. Management Training - Dedicate resources toward growth and strategic alignment.

• Leadership Development - One of the greatest threats to organizational health is lack of leadership and ownership. Devise strategic goals for yourself. Development must encompass every leader in an organization with measurable accountability.

• Supervisor Training - A second major stumbling block that leads toward workplace burnout is a lack of equipping for managers and supervisors. Training managers to effectively have crucial conversations with employees is vital to a healthy work environment. Knowing the right questions to ask and establishing trust within relationships produces the kind of situation where every employee can flourish.

5. Workplace Culture - Empower transformation from the top down.

• Align Culture With Strategy - Every leader knows that culture starts at the top. Personal and professional mission statements often remain in the realm of philosophy, while the daily grind informs actual targets. Invest in a burnout prevention strategist to evaluate current culture and formulate actionable plans for a culture transformation.

By employing the recommendations listed above, both individuals & organizations thrive.

Moving from burnout culture toward a culture of well-being generates lasting results, including:

• Increased performance and productivity.

• Increased joy and satisfaction at work.

• Increased morale and a sense of purpose.

• Increased commitment and employee engagement.

• Increased vision, innovation, and passion.

By implementing the five strategies, burnout can become a thing of the past, where both individuals and organizations thrive.

References

1. Burn-out an "occupational phenomenon": International Classification of Diseases. (2019, May 28). Retrieved June 22, 2020, from https://www.who.int/mental_health/evidence/burn-out/en/

2. Burn-out an "occupational phenomenon": International Classification of Diseases. (2019, May 28). Retrieved June 22, 2020, from https://www.who.int/mental_health/evidence/burn-out/en/

3. CDC - NIOSH Publications and Products - STRESS...At Work (99-101). (2014, June 06). Retrieved July 31, 2020, from https://www.cdc.gov/niosh/docs/99-101/

4. Stress at the workplace. (2010, December 08). Retrieved July 31, 2020, from https://www.who.int/occupational_health/topics/stressatwp/en/

5. Workplace Stress. (2020, June 22). Retrieved July 31, 2020, from https://www.stress.org/workplace-stress/ 

6. Jiang, M. (2020, April 22). The reason Zoom calls drain your energy. Retrieved July 31, 2020, from https://www.bbc.com/worklife/article/20200421-why-zoom-video-chats-are-so-exhausting 

7. Saunders, E. (2019, September 04). 6 Causes of Burnout, and How to Avoid Them. Retrieved July 31, 2020, from https://hbr.org/2019/07/6-causes-of-burnout-and-how-to-avoid-them

Bonita Eby is a Burnout Prevention Strategist, Executive Coach, and the owner of Breakthrough Personal & Professional Development Inc., specializing in burnout prevention and wellness for organizations and individuals.

In this article:

• Why Everyone Is Talking About Stress, Mental Health And Burnout

• What Is Burnout?

• What Are The Symptoms of Burnout? 11 Signs Of Burnout Based On The Latest Scientific Research

• The Cost Of Burnout To Businesses

• 3 Steps To Create An Organizational Culture Of Wellness

• Video: My Story Of Burnout And Recovery And How You Can Prevent Burnout

• Next Steps

Why Everyone Is Talking About Stress, Mental Health And Burnout

Burnout has risen to the forefront in the media since the arrival of COVID-19. As office buildings emptied and workers transformed their homes to include their primary office space as well as a daycare, school, and isolation central, burnout has become the topic de jour.

Burnout, however, existed long before we ever heard of the novel Coronavirus. Simply put, the factors that generate burnout became amplified, causing a domino effect that soon became obvious to the masses. As stresses increased dramatically for the entire population as a whole, burnout came out of the darkness as we finally felt free to speak about it. No longer was it a taboo topic left for after-work conversations in hushed tones. It now sits at the forefront of business owners, managers, and employees across sectors ranging from front-line workers to restaurant owners to multinational corporate organizations.

What Is Burnout?

With all of this talk, what is burnout exactly?  According to the World Health Organization,

Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and reduced professional efficacy. Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life. 1

What are some of the symptoms of burnout? Below I will chronicle a few of the many possible signs. It can be challenging to spot as its insidious nature often goes overlooked and unchecked until severe enough not to be ignored. Chronic stress continues to be an important research topic across multiple fields, including psychology, sociology and physiology. 2,3

What Are The Symptoms of Burnout? 11 Signs Of Burnout Based On The Latest Scientific Research

1. Exhaustion. Over time, the effects of burnout drain the body’s reserves. At first, people bounce back quickly, but the cumulative impact of unsuccessfully managed stress results in tiredness, expanding toward overwhelming exhaustion.  

2. Decreased Immunity. One sign of trouble is an increased susceptibility to illness. The body’s reserves become taxed due to maintaining the intricate balancing act necessary for healthy functioning in the presence of chronic stress hormones. Allocated resources become overstretched, and immune cells present in the blood decrease, setting the stage for recurring infections and illnesses. 4, 5

3. Endocrine System Changes. One of the reasons this goes undetected through routine bloodwork is that a typical test used for determining adrenal function measures morning cortisol levels, often unaffected by burnout. Researchers continue to search for burnout markers, although results remain inconclusive. 6, 7, 8

4. Sleep Disturbances. Impaired sleep is a classic symptom of burnout. The ramifications of diminished natural repair from good quality sleep extenuate exhaustion and create an environment for mood changes, including depression and anxiety. Burnout significantly predicts the development of insomnia. 9, 10

5. Anxiety and Depression. Both mental health concerns may be present in burnout, although neither may present themselves in various individuals. However, the bearing of either may indeed be a symptom. Overlooking burnout because one or neither of these exist, leads to considerable confusion. 11

6. Decreased Self-confidence. As burnout worsens, pessimism eclipses a naturally positive view and may lead to reduced self-worth, self-confidence and induce hopelessness. 12

7. Hypervigilance. Defined as a state of extreme alertness, hypervigilance can undermine the quality of life. It is an overly dramatic preoccupation with hidden dangers, both real and perceived and also a classic sign of PTSD (Post Traumatic Stress Disorder). 13

8. Brain Fog. “Brain fog is a term that describes problems with focus, memory, logic, and problem solving.”  Mental exhaustion and insomnia created by chronic stress lead to this state of decreased capacity and inability to think clearly. 14

9. Emotional Exhaustion. The presence of chronic stress in burnout often makes people feel thoroughly worn out. Feelings of being trapped, stuck or having little autonomy often accompany burnout, causing decreased motivation and a sense of dread. 15

10. Shame And Guilt. Shame and guilt typically accompany burnout, effectively diminishing the one suffering from sharing concerns for fear of rejection. Feeling inadequate to handle stress leads to an unwillingness to express issues related to burnout, which simply perpetuates the problem. Without adequate training, managers lack the knowledge, empathy and sensitivity to address the stealthy nature of burnout. 16

11. Sense Of Failure. Self-doubt, feeling isolated, and a decreased perception of accomplishment lead to a sense of failure, further exacerbating the emotional load of burnout. 17

    The Cost Of Burnout To Businesses

    Burnout exacts a high cost on business, health-care and the personal and professional lives of those in which it manifests. Some typical effects of burnout include:

    • Lost productivity.

    • Decreased energy and concentration.

    • Increased conflict with co-workers.

    • Decreased motivation and performance.

    • Increased use of sick days and leaves of absence.

    Often, the significant costs associated with these indicators are what bring burnout to the forefront, however, by noticing the potential for burnout early, organizations can implement measures that benefit both the individual and the enterprise.

3 Steps To Create An Organizational Culture Of Wellness

1. Create an open dialogue between managers and those they oversee. By fostering trust and a safe place to share concerns, companies can spot burnout early enough to prevent a downward decline. With the right supports in place, the causes and symptoms of burnout can be reversed, thereby preserving the health of both the employee and the company.

2. Create questionnaires to learn about employee needs. Ask your staff what their challenges are and where they need support. Listen well and respond with action.

3. Plan your organization’s professional development around burnout prevention this year. On a monthly or quarterly basis, plan training and development to equip your team.

Watch My Story Of Burnout And Recovery & How You Can Prevent Burnout.

Next Steps

With proper training, employers, HR managers and supervisors can provide adequate support to employees to stop burnout in the early stages and eliminate it entirely, saving organizations thousands of dollars each year.

Burnout has become ubiquitous to our times, but it doesn’t have to be that way. With the right personal and professional development, burnout can become a thing of the past. -Bonita Eby

Author: Bonita Eby

Bonita Eby is an executive coach and the owner of Breakthrough Personal & Professional Development Inc., a company specializing in burnout prevention and wellness.

Bonita has a professional healthcare background and extensive research knowledge combined with almost 20 years of experience developing leaders, training teams, and coaching people to become the best they can be.

Breakthrough Personal & Professional Development Inc specializes in burnout prevention and corporate wellness, ensuring the longevity and peak performance of individuals and organizations. We design our programs based on the company’s unique needs to transform internal systems and not only support but also create a culture of wellness. 

Our extensive library of interactive resources can accelerate the three steps noted above. We have many professional assessments and tools to help you assess and improve your organization's health. We design and deliver workshops, retreats and coaching for your team virtually and in-person according to provincially mandated COVID-19 protocols.

Contact us for a free consultation today. 

For more information, go to www.break-through.ca 

To receive notification of future blog posts, follow us on LinkedIn, Facebook, and Instagram, or sign up to receive posts directly.

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References

1. Burn-out an "occupational phenomenon": International Classification of Diseases. (2019, May 28). Retrieved June 22, 2020, from https://www.who.int/mental_health/evidence/burn-out/en/

2. Jonsdottir, Ingibjörg & Sjörs Dahlman, Anna. (2018). Endocrine and immunological aspects of burnout: a narrative review. European Journal of Endocrinology. 180. 10.1530/EJE-18-0741.

3. Burnout Prevention and Treatment. (n.d.). Retrieved June 22, 2020, from https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm

4. Bargellini, A., Barbieri, A., Rovesti, S., Vivoli, R., Roncaglia, R., & Borella, P. (2000, July). Relation between immune variables and burnout in a sample of physicians. Retrieved June 22, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739992/

5. Mommersteeg,, P. M., PhD, Heijnen, C. J., PhD, Kavelaars, A., PhD, & Van Doornen, L. J., PhD. (2006). Immune and Endocrine Function in Burnout Syndrome : Psychosomatic Medicine. Retrieved June 22, 2020, from https://journals.lww.com/psychosomaticmedicine/Abstract/2006/11000/Immune_and_Endocrine_Function_in_Burnout_Syndrome.10.aspx

6. Mommersteeg PM;Heijnen CJ;Kavelaars A;van Doornen LJ;. (n.d.). Immune and Endocrine Function in Burnout Syndrome. Retrieved June 22, 2020, from https://pubmed.ncbi.nlm.nih.gov/17079708/

7. Mommersteeg PM; Heijnen CJ; Verbraak MJ; van Doornen LJ;. (n.d.). Clinical Burnout Is Not Reflected in the Cortisol Awakening Response, the Day-Curve or the Response to a Low-Dose Dexamethasone Suppression Test. Retrieved June 22, 2020, from https://pubmed.ncbi.nlm.nih.gov/16150550/

8. MECHANISMS IN ENDOCRINOLOGY: Endocrine and Immunological Aspects of Burnout: A Narrative Review. Retrieved June 22, 2020, from https://pubmed.ncbi.nlm.nih.gov/30576285/

9. Sonnenschein, M., Sorbi, M. J., Van Doornen, L. J., Schaufeli, W. B., & Maas, C. J. (2006). Evidence that impaired sleep recovery may complicate burnout improvement independently of depressive mood. Utrecht: Department of Clinical and Health Psychology, Utrecht University, Utrecht, The Netherlands.

10. Armon, G., Shirom, A., Shapira, I., & Melamed, S. (2008, June 24). On the nature of burnout–insomnia relationships: A prospective study of employed adults. Retrieved June 22, 2020, from https://www.sciencedirect.com/science/article/abs/pii/S0022399908000470

11. Where Do You Fall on the Burnout Continuum? (2012, May 06). Retrieved June 22, 2020, from https://www.psychologytoday.com/ca/blog/high-octane-women/201205/where-do-you-fall-the-burnout-continuum

12. Where Do You Fall on the Burnout Continuum? (2012, May 06). Retrieved June 22, 2020, from https://www.psychologytoday.com/ca/blog/high-octane-women/201205/where-do-you-fall-the-burnout-continuum

13. Matthew Tull, P. (2020, March 23). Exaggerated Fear of Danger May Be Hypervigilance in PTSD. Retrieved June 22, 2020, from https://www.verywellmind.com/Burnouthypervigilance-2797363

14. Brain Fog: 9 Causes (Plus Symptoms for Each). (2019, November 11). Retrieved June 22, 2020, from https://www.medicinenet.com/brain_fog/article.htm

15. Cafasso, J. (2040, October 07). What Is Emotional Exhaustion and How Do You Fix It? Retrieved June 22, 2020, from https://www.healthline.com/health/emotional-exhaustion

16. Klemm, K. (2020, March 05). Stress & Burnout Treatment - Edmonton. Retrieved June 22, 2020, from https://www.boostpsych.com/stress-burnout-edmonton

17. Smith, M., M.A., Segal, J., Ph.D., & Robinson, L. (2019). Burnout Prevention and Treatment. Retrieved June 22, 2020, from https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm

In this article:

• Research on Self-care

• The Top 3 Myths of Self-care

• Applying 5 Spheres of Well-being

• 15 Self-care Hacks to Decrease Stress and Increase Vitality

• Video: Tips For Self-care During Stressful Times

• Video: How To Make A Self-care Plan

• Next Steps

• References

Recent events have shaken the world and changed the way we live. Professionally, front-line workers and essential service employees are working harder than ever before. Others find themselves out of work. Meanwhile, entrepreneurs are trying to recreate their businesses to stay afloat.

On the personal front, many families are together 24-7 and taking on new relational dimensions. Parents have become teachers and facilitators overnight, and suddenly everyone is disconnected from their loved ones through physical distancing. 

With all this change happening around us, we need new ways of thinking and new paradigms for everyday living. Self-care and balance must come to the forefront to not only survive the new normal but learn to thrive.

Research on Self-Care

According to Psychology Today, self-care comes in the following forms:

• Cognitive restructuring/reframing. Quieting the inner toxic critic; practicing self-compassion.

• Lifestyle medicine. Sleep, nutrition, hydration, exercise habits.

• Community. Spending time with loved ones; having a support system.

• Leisure and fun. Finding time to relax and take part in activities in which you get lost in time and space and can really enjoy the moment.

• Quiet space. A place away from distractions, screens, and duties. 1

Self-care isn’t all about adding things to our lives. Sometimes it means choosing to eliminate activities and responsibilities for better health. “Create a “no” list, with things you know you don’t like or you no longer want to do. Examples might include: Not checking emails at night, not attending gatherings you don’t like, not answering your phone during lunch/dinner.” 3

The Top 3 Myths of Self-Care

1. Self-care is Selfish

Right out of the gate, let’s tackle the misconception that self-care is selfish. Self-care is essential to affording us a life that reaches out to others and makes the world a better place. Whether your world has suddenly shrunk to the confines of your house or has expanded to encompass new roles and duties, you must care for yourself to care well for others.

2. Self-care means becoming a Yogi

Self-care encompasses the overall health of a person. It is not, by definition, limited to the physical self. While exercise is essential, so are an array of methods that care for our physical, mental, emotional, spiritual, and relational needs.

3. I don’t have time for Self-care

The truth is, we all have to take responsibility for our wellbeing even when it seems impossible. Boundaries are difficult for most of us, but by establishing healthy ones for ourselves and others, we can carve out time to find enjoyment in caring for our needs. By not carving out the time for self-care, we may find ourselves in a position of needing care 100% of the time when a physical or mental crash occurs. A little prevention in time and effort can make a significant difference in outcomes.

Applying 5 Spheres of Well-being

1. Physical Health

Movement: What exercise are you getting regularly? Consider walking, running, hiking, biking indoors or outdoors, stretching and following online exercise videos.

Nutrition: Are the foods you eat nourishing your body or taxing your system? Enjoy adequate fruit, vegetables, meat and alternatives, nuts and seeds, legumes and lots of herbs and spices.

Sleep: Are you getting enough sleep? Practice good sleep hygiene. For Sleep Tips see: https://www.break-through.ca/resources. For a blog article, see: https://www.break-through.ca/blog

Nature: Is your time spent entirely indoors, or are you taking opportunities to get into nature? Social distancing may limit available options, but consider taking a walk, sitting on a balcony or terrace, or open the windows to let in the fresh air.

2. Mental Health

Mindfulness: Are your thoughts scattered, jumping from one thing to the next, or unable to focus? Mindfulness means focusing intensely on your experience. Take time to breathe and focus on your five senses one at a time and see the difference this simple mental break can lend.

Learn: What are you learning? Perhaps your learning curve is huge in this new season; take satisfaction in acquiring this new knowledge. If you find yourself scrolling through social media and binge-watching TV shows, turn that time into one of learning. Enjoy a new book or take an online course.

3. Emotional Health

Creativity: Is your emotional energy sending you over the top or draining you of energy? Creativity is a beautiful way of exploring emotions and becoming rejuvenated. Write, draw, dance, paint or sing. Spend at least 20 minutes expressing yourself and see how the creative output fills you with inner peace.

Physical Touch: When is the last time you felt the hand or paw of another living being? While this overlaps with relational health, physical touch can encompass more than what may quickly come to mind. If living with loved ones, find ways of creating positive contact. Perhaps rub the back of your child, sit close enough to touch your spouse or sibling while watching TV, and take the time to hug. Pets are a fantastic source of the benefits that come from physical touch. Hug your dog or pet the cat. Plants can be a source of touch when human and furry friends are unavailable. 

Music: Are you listening to music that inspires you? Music is a serious mood changer, so embrace this art, but be careful what you listen to and the messages it delivers. Indulge while completing household tasks, and if you play an instrument, or have always wanted to, now is a great time to explore your talent.

4. Spiritual Health

Gratitude: Are you focusing on all that is wrong in the world or limiting your exposure to what you need to know? Instead, fill your tank with a positive attitude. Practicing gratitude, whether by intentionally naming the things you are thankful for independently, sharing around the dinner table with family, or keeping a gratitude journal, this positive exercise will transform the way you experience the world.

Solitude: Do you gravitate toward filling quiet spaces with noise? More than anything, quiet and solitude tend to bother people because all that’s left is one’s thoughts, and that can be disconcerting. While music, conversation, and entertainment all have their place, solitude is a highly underrated resource. Once you become comfortable with your own company, the loneliness and stress of isolation will decrease dramatically. 

Spend quiet time alone in your home or out on a walk. Explore the thoughts and feelings that arise from within you. Rather than pushing them down, or eliminating them with distractions, become curious about them. Ask yourself what they are about, what they mean, and listen to your intuition. Perhaps you may uncover what you truly need. Then, nourish yourself by fulfilling the need and becoming your own best friend.

Faith Community: Have you found a group of like-minded people in which to explore your faith? While spirituality has its individual components, it is not meant to be a solitary experience. Many faith communities, such as churches, have their services recorded online, and some even offer an open invitation to interact with others through online video chat applications and phone calls.

5. Relational Health

Connection: Do you regularly connect with other people via phone, internet or live video? Although physical distancing has changed the way we connect for the moment, technological advances provide novel methods to stay connected. Hearing another human being’s voice or seeing another’s eyes and a smile can make an enormous difference in your life. Imagine being a light in someone else’s life. 

Who can you reach out to with a phone call or video application? Consider people who are self-isolating, seniors living in a nursing home or on their own alone, or single friends and acquaintances that need connection.

The Lost Art of Letter Writing: When is the last time you wrote a hand-written note? While phone and video chat and online messaging are great for many, some seniors and people on meagre incomes may not have access to cell phones, computers, or the internet. Besides, who doesn’t love to receive a hand-written card or note in the mail? Open your creativity and let your thoughtful words bring comfort to another.

Community-based Opportunities: Are you finding yourself looking inward due to isolation and the feelings that come from social distancing? Reaching outward can have profound effects on you and the lives you touch. Food banks and faith-based groups are working to make a difference in people’s lives. Join along and be a part of creating the change you wish to see. One person can help to change the world.

There are multiple methods for enhancing your health, even under unusual circumstances such as these. With a little attention to your inner and outer world, you can gain momentum and bring about vital change. 

Improve Your Self-care With These Videos

Tips For Self-care During Stressful Times by UC Berkeley psychologist, Cynthia Media, PhD

How To Make A Self-care Plan

References

1. Lee, Kristen. “Self-Care Isn't Selfish or Superficial.” Psychology Today. Sussex Publishers, October 4, 2019. https://www.psychologytoday.com/ca/blog/rethink-your-way-the-good-life/201910/self-care-isn-t-selfish-or-superficial.
2. “Self-Care.” Brock University. Accessed April 9, 2020. https://brocku.ca/mental-health/wellness/self-care/.
3. Michael, Raphailia. “What Self-Care Is - and What It Isn't.” World of Psychology, July 8, 2018. https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/.

Next Steps

Breakthrough Personal & Professional Development Inc. can help you to develop a personalized self-care model to break through barriers and become the best you can be. Learn more at https://www.break-through.ca.

Author: Bonita Eby

Executive Coach, Owner of Breakthrough Personal & Professional Development Inc.

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Strategies, Skills, Resources and Tools to Build Resilience Amid Crisis

In this article, you will find:

• What is Resilience?

• 5 Skills to build resilience

• 6 Practices to hone resilience

• My story of building resilience

• Resource for resilience

• Resiliency Tool

• Get free access to my best burnout prevention and wellness tips, strategies and articles

What is Resilience?

Adversity happens to us all. Resilience allows people to get knocked down and come back as strong or stronger than before. Setbacks don’t overcome resilient people. Rather they overcome the difficulty and failure while finding the resolve to rise again.

Coping is a similar concept, allowing people to deal with both internal and external demands during situations that feel like a threat.

Resilience is required on a regular basis in today’s modern world. Threats may come in the form of demands at work, relationship struggles, the incessant ringing and pinning of a smartphone. When stressful or difficult challenges happen to you, it is an external demand. When dealing with anxiety, depression or the memory of trauma, that is an example of internal demand. Both external and internal demands require resilience to overcome.

Resilience is a learned skill, or more accurately, a set of skills.

• Problem-solving right at the moment.

• Identifying the root cause of the problem and dealing with it rather than just the recurrent symptoms.

• Learning about current coping strategies and converting them to healthier ones.

• Recognizing you can handle the pressure by breaking the demands into smaller, manageable chunks.

• Choosing to see pressure as an opportunity for growth.

Practices that can help hone resilience skills:

• Mindfulness. Intentionally focussing on the present moment rather than the past or future. Focussing on the present sets you up for performing at your optimum.

• Physical exercise. Going for a walk, stretching, lifting weights, engaging in fitness classes, and yoga all help your body become more resilient. Exercise puts a healthy strain on your body, forcing it to adapt and repair. Gaining wins in your physical body can give you confidence in other realms of your being.

• Fill your tank. Engaging in activities that fill you up can lead to greater emotional resiliency. Find what you love to do, such as art, play a sport, write, spend time in nature and reading. You give out a lot of emotional energy throughout the day and filling that void makes a significant difference. 

• Plan for a financially rainy day. Having money set aside for life’s inevitable costly circumstances decreases stress substantially. No one enjoys spending money on a new car transmission, but having gratitude for cash in the bank to pay for it leads to peace amid the situation.

• Positive relationships. Spending time with loved ones, talking with friends and interacting with animals all engage your emotional resilience. Building social support buoys you the tough times. 

• Participate in a spiritual community. Committing to a cause greater than yourself while exploring the mystery of positive spirituality can be life-changing.

My story of building resilience:

Before experiencing burnout, I was super fit. Lifting weights, participating in aerobics classes, and running marathons provided a sense of accomplishment, social engagement and a whole lot of fun. Once burnout struck, and my body crashed, I was physically unable to continue doing these activities. Walking and stretching became my physical exercise for a period until my adrenal and thyroid systems could heal.

Finding a new activity that would bring joy and fulfillment was paramount to healing. That came in the form of horseback riding.  A supportive friend invited me to go riding from her farm through the rich forests and bright sunlight. Eventually, I received a beautiful horse of my own, Cameo, and boarded her at my friend’s farm, where I now ride regularly.

Although I now participate in more demanding physical activity since recovering from burnout, finding an intermittent source of joy and physical movement was essential for my road to health.

Horses built my resilience in the following ways:

• Physically - the exercise of riding, grooming, training Cameo

• Mentally - enabling mindfulness through the senses: seeing beauty, hearing birds, smelling the earth, and feeling the rocking motion of riding.

• Emotionally - experiencing the love and acceptance of a beautiful creature even amid my struggles gave me incredible joy

• Socially - spending time talking with my friend on long rides

• Spiritually - praying and practicing gratitude 

Discovering activities that fill you up is an indispensable part of preventing and recovering from burnout.

Resilience Resources

Breakthrough Personal & Professional Development provides organizations and individuals with the tools necessary to build resilience.
We offer programs to help you examine the past, assess the present and strategically plan for the future.
Contact us today for a free consultation and see how Breakthrough Personal & Professional Development can help you and your team build resilience during this highly unstable time. Our resources, online consulting and coaching can help you break through to the next level.

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Resiliency Tool

1. Think of a time when something went really wrong. Did you experience failure, rejection, trauma or a crisis?

2. Consider the weight and impact of that experience.

3. What came about due to the incident? What good came from that tragedy? What would never have happened had the difficulty not occurred? Dig deep. The answers may be obvious or may take some time to process.

4. Reframe the situation by accepting both the negative and positive impact the experience had on your life. Holding both aspects in tension can help to build resiliency by recognizing you survived, gained experience and quite possibly pivoted in a way that positively changed some aspect of your life.

Great sleep helps prevent burnout. Here’s how to get it.

The Latest Sleep Research

Sleep is absolutely essential for living a healthy life to which we all aspire. Sleep restores our minds and bodies literally overnight, setting us up to perform well both physically and mentally. Dr. Matthew Edlund, M.D. writes, “During rest the body rebuilds, renews, rewires, and re-creates itself.” 1

In The Sleep Manual: Training your mind and body to achieve the perfect night’s sleep, author Wilfred R. Pigeon Ph.D., says,

• “Until relatively recently, medical science largely ignored sleep-related conditions such as insomnia. However, during the latter half of the twentieth century and into the twenty-first, our understanding of the nature and consequences of disordered sleep has grown exponentially. 

• It has become clear that good-quality sleep in adequate amounts is an essential component of balanced health.

• Not only does poor or inadequate sleep result in the most apparent consequences of fatigue, impaired cognitive function, and reduced quality of life, but - as emerging data suggest - it may predispose to other psychological and physiological disturbances, including depression and disturbance in the cardiovascular, immune, and other biological systems.”2

Quality sleep directly affects our quality of work. Dr. Wilfred R. Pigeon, Ph.D., continues,

• “in terms of work or school performance, chronic insomnia is associated with having less job satisfaction. It is also linked with lower performance scores and productivity. 

• Several studies have also found significantly higher rates of absenteeism in workers with insomnia when compared with good sleepers.

• Insomniacs report making more errors and having poorer work efficiency than sound sleepers, and workplace accidents are more common in workers with insomnia.” 3

In The Business of Sleep: How sleeping better can transform your career, author Vicki Culpin states, 

• “On an annual basis, the UK loses 0.2 million working days a year due to insufficient sleep, and the United States loses 1.23 million working days.”4

• “These increased mortality rates and lower productivity levels (as a result of absenteeism) cost the UK economy between #36.7 billion and $50 billion per year, and cost the United States between $280.60 billion and $411 billion per year.”5

15 Habits for Great Sleep

Sleep rituals helps us transition from wakefulness toward sleep.  Take time to relax.

Have a hygiene routine including flossing and brushing your teeth, taking a shower or bathe, pull back the sheets of your bed and close the blinds.

Enjoy non-stimulating activities such as reading.

Stop using screens such as television, phone and tablet at this time as the blue light coming from them is known to decrease melatonin production and therefore inhibit sleep.

Keep your bedroom for sleep and sex only.

Remove televisions and electronics. Move your phone, laptop and tablet outside of the bedroom. Turn off your phone’s ringer and set the voicemail to say you are unavailable. Set up a unique ringtone for close friends or family that will ring through even when the ringer is off.

If your bedroom is the only place you can have peace and quiet, then have a chair or lounge area separate from your bed.

A consistent routine subconsciously tells your body to begin winding down as it associates these activities with getting sleepy.

2-4 hours before bed, write your worries in a journal that you use exclusively for this use. Write down the things that are bothering you in a few brief words.

Next, write down possible solutions to the things you wrote. The solutions are what helps, creating the next step so your brain can stop processing and worrying about the challenge. This also trains your brain to think creatively and come up with solutions regularly.

If worrying arises again, remind yourself of the solution and, silently or vocally, tell yourself you will look after it (in the morning, tomorrow, next week) and that it is in safe-keeping.

Get physical. Move your body in a relaxing way, whether that is walking, yoga or stretching.
Practice mindfulness during your activity by focussing on your breath, your environment and the beauty surrounding you.

Practice mindfulness during your activity by focussing on your breath, your environment and the beauty surrounding you.

Possibly do this alongside a friend or loved one to provide yourself with social rest and connection.

Sleeping Hacks - In Bed

• While lying in bed, tell yourself how comfortable the bed is. See it as a welcome luxury. Often the fear of not sleeping can make you unable to sleep, so luxuriating in your bed can really help.

• Close your eyes and deep breathe, just like you practiced during the day.

• Practice mindfulness like you practiced during the day.

• The first phase of sleep often doesn’t feel like sleep. You may notice odd thoughts that don’t quite make sense going through your mind. This is essentially like dreaming. Tell yourself you are sleeping and then sink into it.

• If you can’t sleep, there are a few schools of thought. Here are a couple for you to try and find what works for you.

1. Rest. Make your goal to rest peacefully rather than sleep. With sleep as your goal, it can cause a lot of pressure. Merely choosing to rest can remove that pressure. A helpful practice is telling yourself, “it feels so good just to rest.”

2. Get up. After a predetermined amount of time, get out of bed and go to a quiet, peaceful place. Read quietly, pray or practise mindfulness and gratitude, then go to bed as soon when you feel sleepy.

Upon Waking

• How you wake up affects how you sleep. Here are a few tips to start the day off right.

• Set an alarm clock at a consistent time. Preferably, wake to relaxing music that sets a natural rhythm to your day. 

• If you wake before dawn, consider using a dawn-simulator, which gradually increasing its light for a period of time before the set alarm, resembling the rising sun.

• Get some sunlight as early as possible. Sunlight resets our circadian rhythm, powerfully affecting the biological clock. Outside light is best, indoors with bright light from outdoors is the next best solution, and if sunlight is not available, consider investing in a light lamp.

• Get moving - stretch, go for a walk or exercise even for a few minutes.

Additional Sleep Resources

• American Insomnia Association - http://www.americaninsomniaassociation.org/

• American Sleep Apnea Association - www.sleepapnea.org 

• National Sleep Foundation - www.sleepfoundation.org

• Canadian Sleep Society - https://css-scs.ca/

• World Federation of Sleep Research & Sleep Medicine Societies - www.wfsrsms.org

• Mayo Clinic - https://www.mayoclinic.org

References

• 1 Edlund, Matthew. The Power of Rest: Why Sleep Alone Is Not Enough: a 30-Day Plan to Reset Your Body. New York: HarperOne, 2011. p. 10.

• 2 Pigeon, Wilfred R., and Michael J. Sateia. Sleep Manual: Training Your Mind and Body to Achieve the Perfect Nights Sleep. Hauppague, NY: Barrons, 2010. p.6.

• 3 Pigeon, Wilfred R., and Michael J. Sateia. Sleepmanual: Training Your Mind and Body to Achieve the Perfect Nights Sleep. Hauppague, NY: Barrons, 2010. p 97.

• 4 Culpin, Vicki. The Business of Sleep: How Sleeping Better Can Transform Your Career. London, UK: Bloomsbury Business, an imprint of Bloomsbury Publishing, Plc, 2018. p. 5.

• 5 Culpin, Vicki. The Business of Sleep: How Sleeping Better Can Transform Your Career. London, UK: Bloomsbury Business, an imprint of Bloomsbury Publishing, Plc, 2018. p. 5.

Time

Time is a precious commodity. I had spent too much time focusing on people’s theories and hypotheses about the 168 hours a week available to us all. I became incredibly efficient and effective, always striving, always finding ways to squeeze one more activity, and one more responsibility into a day.  

We all decide where our time goes. There is freedom in that, and a considerable amount of responsibility. Unfortunately, I focused almost entirely on the responsibility part and nearly none on liberty. I understood responsibility as complete selflessness, with no regard for one’s self. I did not yet understand that freely taking care of myself would have produced increased capacity for duties in the long run. 

Pause

I learned over time, to pause before making decisions. There is a space, a measure of time, between a request and a required response. It can be as little as a millisecond or as long as required. Never before had I been aware of this critical gap. When asked to do something, I practiced thanking the asker and letting them know I would get back to them within a period of time. At first, this took some people by surprise as they had not witnessed boundary-making before, and they liked boundary-less Bonita. Others respected my decisions and willingly received both my time to discern and the possibility of decline. These were the people on whom I chose to focus.  

At first, getting back to people later, rather than giving an immediate yes, caused a feeling of desolation experienced as guilt, failure, and incredibly heavy pressure to say yes. People-pleasing had become so normative that anything but yes created a sense of misery, fretfulness, and unease.   

Method

I learned to make distinctions based on who made requests. My reasoning went something like this: 

• Identify the people in my inner circle, including my spouse, immediate family, and friends. Disappoint these people as rarely as possible.

• Recognize my extended family and friends are not within that essential core. Be willing to say no more often, and even disappoint them at times.

• Categorize everyone else, like colleagues, boss, and people I know but not well, to the outer rim. Become comfortable with disappointing this most extensive group of people who should not get my unflagging dedication.

Saying no became empowering. Permitting myself to decline was liberating, and once I started, I looked for opportunities to gain confidence.

Your Turn

This week, take time to determine your inner circle, the next circle that encompasses friends and extended family, and your outer core.

Want to learn how to thrive?

Discovering Creativity

Softly, ink travels down the tip of my fountain pen, melting into the paper. Lines reach for lines, arcs for arcs, beautiful and windswept. Soft hues echo bright colours in this artwork.  

Creativity is a healer for my soul. Burnout can steal creativity, but it has only surrendered lightly beneath the surface. With just enough pause, sweeping music in the background, and the bright light of the sun spilling through the window, creativity once again dances across the page.

In the early days of burnout, creativity seemed lost, confined to dark shadows, floating in murky waters, but little by little, she began to emerge. 

The Struggle

In the beginning, my artwork was strict with rigidity and rules. I had expectations far too lofty for my talents to fulfill. I dreamed of fluid lines only to find sharp edges. What played in my mind did not transfer to the paper beneath my hands. Beginning a new piece was always the most challenging when my capacity for inventiveness vanished upon the singed tips of nerve endings.  

At times, art was simply an escape, an outlet. Once I began letting go of what could have been, what should have been, and what was lost forever, I was free to envision what was good, worthy and right. As I allowed the imperfect to flow out on canvas, so my heart began to heal from perfectionism. When freedom entered my heart, gracefulness ensued, and creativity flowed. Like watercolour paint seeping into paper, so my soul found its rootedness.

Beauty and nature became both my inspiration and teachers. Daisies dancing freely in the breeze, majestic trees standing tall and proud, a sunflower raising her pretty face to her Creator; these were the images that stirred my imagination.

Later came the horses. Windswept mains, strong legs, and gracefully arched necks revealed power combined with grace. Wild galloping and tranquil grazing became fodder for my imagination.

Your Turn

Creativity was an important part of my recovery. Take a few moments to think about where you have creativity in your life and explore where your creativity lies when you feel whole and free. Do you build cabinets, bake cakes, write poems or walk forest trails?

Consider how you can invite creativity into your life this week, even if only five minutes a day. Even a little creativity can begin to restore equilibrium.

Want to learn how you can thrive?

Ponies

My earliest memory took place on my second birthday at a market in Ontario. My dad took me there to pick out a pony, and I remember him giving commentary about which type of pony would be the best or the worst for my endeavours. The memory next resumes the following morning as my dad passionately tries convincing his two-year-old daughter that Flowers is not an appropriate name for a horse. His concerns only intensified when the tractor-trailer hauling my pony pulled into our lane.

Flowers was the first of a series of Shetland ponies with names such as Susie and Frosty. At some point, dad gave up hope of our ponies receiving cowboy-approved names. He was satisfied with his children learning to cowboy-up through bumps, bruises, and caring for our little equines regardless of their epithet.

Horses

Around the age of ten, an Appaloosa mare came to live at our farm, all haughty, gorgeous and feisty as they come. She was completely green, with little to no training. We named her Misty, but that’s as far as we got with her since she was too much horse for little kids to handle.

Charlie became the answer to our dreams. He was a beautiful, white, Arabian-Welsh gelding with a silver main and tail, and a heart big enough for three little kids. Charlie was well-trained, had an excellent temperament, and was willing to go with the flow.

I learned to run free on Charlie, galloping down the back lane and across fragrant fields of blooming alfalfa, golden wheat, and green meadows. We bounded around the farm daily and competed in barrel racing and pole bending competitions at the fair. We were a great team, thinking alike and working together as one. We had an incredible bond.

Throughout the years, more horses extended their unconditional love and acceptance. I’m grateful to the big grey gelding, Champ; the sleek ex-hunter named Simon; the sweet auburn mare named Darla; and Dixie, the golden palomino. These days, I’m learning from my Arabian mare, Cameo.

Horses fill my tank. I feel alive when I’m with them.

Your Turn

What makes you feel alive?  What do you enjoy doing, whether with others or on your own? How can you incorporate a life-giving activity into your life regularly?

Want to learn how you can thrive?