Tools from:"Burnout:The Secret to Unlocking the Stress Cycle"
My passion for supporting women in burnout comes from a very personal place. I have experienced it (several times) and crawled out of that dark hole alone each time. I would burn out on a rinse and repeat cycle until I learned resilience and prevention. Some clarification - most women burnout from being innate nurturers and human givers which are roles they have been programmed and conditioned to assume. It is the same sense of over giving and abandonment of self that they bring to all their roles and responsibilities leaving them in a state of exhaustion that is detrimental to the mind, body, and spirit. Burnout can and often does transcend the professional workplace. Not long ago, I came across a book that resonated with me and my coaching process - "Burnout: The Secret to Unlocking the Stress Cycle". This is a powerful book written by sisters Emily and Amelia Nagoski that offers a compassionate and practical approach to managing burnout.
The stress response, which is how we react to a stressor, is broken down into 4 responses: fight, flight, freeze, or fawn. For example, if you are experiencing stress, it may cause you to procrastinate or even shut down inducing a freeze response or if you find yourself in the middle of a street in oncoming traffic you will hopefully run activating the flight response. Our bodies are wired to respond to stress. It is a survival instinct and the need to release that stress physically is part of the recovery process. In the book, the Nagoski sisters offer several physical activities that can help complete the stress cycle, such as gentle exercise, deep breathing, or even crying.
The book validates what I have learned over time through my work with clients, my trainings, and various sources about the societal and cultural factors that contribute to burnout. Individuals are not to blame for experiencing burnout but rather it is a result of systemic issues that need to be addressed. Particularly capitalism and how it influences our beliefs to prioritize productivity over self-care and the lack of social support that many women face. The pressure to be productive all the time, doesn’t allow us to be in the moment and truly honor what has been accomplished and rest is rejected.
“The stress itself will kill you faster than the stressor will – unless you do something to complete the stress response cycle. While you’re managing the day’s stressors, your body is managing the day’s stress. It’s absolutely essential to your wellbeing that you give your body the resources it needs to complete the stress cycles that have been activated” – Emily & Amelia Nagoski
Self-compassion and challenging beliefs that may contribute to burnout are essential in finding your way out. Making time for meaningful activities that bring joy and purpose and seeking out social support are essential.
The following are some ways that you can help yourself:
Daily walking with presence
Meditation
Embodiment coaching session: Book now
Breath work: Try demo here
Yoga Nidra: Yoga Nidra for burnout
Creating rituals that support you
Key Takeaways:
Complete the stress cycle: It's essential to allow yourself to physically release and recover from stress. This is the crucial embodiment piece. You can take a walk, practice deep breathing, or engage in gentle exercise to help complete the stress cycle.
Connect with others: Social support is a powerful tool for managing stress and preventing burnout. Make time to connect with friends, family, or a support group.
Challenge your beliefs: Question beliefs that may be contributing to burnout, such as the idea that we need to be constantly productive or that we should never ask for help.
Practice self-compassion: Be kind to yourself and acknowledge that burnout is not a personal failure but rather a result of systemic and cultural factors.
Engage in meaningful activities: Make time for activities that bring you joy and a sense of purpose, whether it's a hobby or volunteering.
Befriend your inner critic: This mental and emotional health component is key to resilience and liberation.
While the book provides practical tips and insights for managing burnout, as well as a broader perspective on the societal and cultural factors that contribute to this issue, I believe the real transformation and shifts happen when working with a guide to support you.
I recently helped my client who was in deep depths of burnout to feel more alive again. She was depleted from taking care of everyone in her life, even serving as her boss’s “life coach”. She had no fuel in her tank and she had stopped taking care of herself. The stress was presenting itself in her body as back pain and fatigue. She committed to making time in her day to disconnect (which was not easy) and we had several embodiment coaching sessions that revealed how she was living in a loop of limiting beliefs. We dismantled each belief piece by piece and moved her towards her desire to feel well and alive again. Her back pain subsided and she found a renewed sense of purpose.
I would love to talk about how you are managing your stress and feeling in your heart and mind. Reach out, you are not alone. I am here to help.