When I wrote about my experience with burnout two years ago, I received more feedback than with any other article I’d written in years. For better (since we knew we weren’t alone) or for worse (since burnout was clearly so prevalent), that article opened up a dialogue – and a focus within my coaching work – that has continued to this day.
So when I recently heard of a book on the topic that was hailed as evidence-based as well as practical, I jumped right in.
And when I say that I had an aha moment – and a potentially life-changing one at that – within the first chapter of Burnout by Emily Nagoski and Amelia Nagoski, I am not exaggerating! This book has forever changed the way I think about stress, its often-hidden sources, and innovative ways we can minimize and help prevent burnout.
Read on for my three top takeaways from this insightful book:
1. Close your stress cycle. Every day.
Imagine you’re being chased by a lion. If someone captures the lion and takes it away, you won’t immediately feel calm, peaceful, and ready to return to your nightly crossword puzzle. It’s going to take a while for your heart rate to slow down and your mind to clear enough for you to focus on anything other than lion-induced thoughts.
Same goes for other, more likely, stressors that we experience on a regular basis. “Just because you’ve dealt with the stressor,” write Nagoski and Nagoski, “doesn’t mean you’ve dealt with the stress itself.”
We have to close the stress cycle. And we must do this on a daily basis.
How you close your cycle may depend on a variety of factors, but the book offers several actionable ideas: Physical activity, meaningful interaction, and creative expression, to name a few. By scheduling one or more of these into our daily routines, we increase our likelihood of processing and moving forward from the stress rather than simply stuffing it down for later.
2. Increase that which brings you meaning.
Since the MAP in my company’s name literally stands for Meaning And Purpose, this takeaway from me likely comes as no surprise. However, I love highlighting the research behind the importance of meaning in our work and lives, reiterating that it’s not just a ‘nice to have’ or something to focus on ‘when we have more time,’ but rather a key element in our wellbeing.
Unsure what imbues your life with meaning? No one else can decide that for you. The authors, however, offer a terrific question to ask yourself in order to get more clear on your own answer:
“What am I doing when I feel most powerfully that I’m doing what I’m meant to be doing?”
How you answer that question will inform how you can begin to increase your sense of meaning and purpose. For additional application, read this brief article.
3. Know what you’re moving toward.
“We thrive when we have a positive goal to move toward, not just a negative state we’re trying to move away from,” write the authors before the first chapter even begins. Positive psychology has shown us time and time again that having goals and experiences that we are working toward improves our overall wellbeing in countless ways.
What goals are you working toward? What vision does your future hold? What event are you looking forward to on your calendar? Focusing on actions that will lead us to a brighter tomorrow can help us close the cycle and let go of what holds us back today.
“A goal is not a life,” the book reminds us, “but it may be what gives shape and direction to the way we live each day.”
Overall, I appreciated Burnout for its readability and accessibility supported by evidence-based practices. I also learned a great deal from their exploration into the role cultural expectations and biases, body image, and other factors play in our experience with burnout. The authors delve beyond simply ‘looking at the bright side’ and offer implementable, science-backed actions to minimize burnout and its impact in our lives.
I recommend this resource to those feeling overwhelmed or on the verge of burnout, as well as coaches and other professionals who work with people in those situations.
Have you read Burnout? Share your takeaways below or on LinkedIn, Facebook, or Instagram!
Christi Hegstad, PhD, PCC, is the Practical + Purposeful Coach for Achievers! As a certified Executive + Life Coach and the President of MAP Professional Development Inc. for 18+ years, Dr. Hegstad has coached thousands of clients to work, lead, and live with meaning and purpose – and without the burnout. Join our email community for weekly coaching tips!