5 FABULOUS TIPS FOR HEALING BURNOUT · Meditation is a proven way of alleviating stress and reducing anxiety. “Meditation is like a gym in which you develop the powerful mental

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http://www.kellymeerbott.com

W W W. K E L LY M E E R B O T T. C O M

OverviewYou used to be excited and passionate about work, life and your lovely rescue dog. Now work seems meaningless, life has very little direction, and you’re too tired to do anything apart from curl up in bed with Netflix and the dog. You’re almost unrecognizable from the person you once were.

These are classic signs and symptoms of burnout. If you can relate to this little scenario in any way, then it is essential that you follow my 5 fabulous tips for healing burnout.

What is Burnout?Burnout is a condition of mental, physical and emotional exhaustion resulting from excessive, chronic stress. It can cause you to feel overwhelmed and unable to cope with the constant demands of everyday life.

Burnout impacts every part of your existence. While it is often triggered by long term stress at work, if left untreated it will very quickly affect your home and social life.



You might be experiencing burnout if:• You feel hopeless about work. • You find yourself losing interest in your home life. • You’re constantly tired and worn out.• You often feel overwhelmed. • You are disillusioned about work. • You’ve lost your love for life.

While these are common signs of burnout, you might also notice some of these symptoms: • A feeling of deep emptiness.• A lack of interest or caring.• Indecisiveness.• Lack of self-esteem.• A desire to “run away”.• Erratic or conflicting emotions.• Loss of motivation.• Reduced contact with other people.• Feelings of being out of control.• Decreased interest in things you normally enjoy, such as Entertainment, food or sex.• Physical symptoms such as body aches or heart palpitations.• Increased vulnerability and reduced resistance to colds, flu and other illness.

There is hope. While burnout doesn’t just go away with a little rest and relaxation, there are ways that you can begin to heal from burnout. I am here to help you address your issues in an empathetic and non-judgmental, way so you can find the path back to a satisfying new life.

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T H E BU R N O U T S E L F A S S E S S M E N T T E S T

Welcome to The Maslach Burnout Inventory (MBI). This tool lets you Assess where you are on the burnout scale. While it is not diagnostic in nature, it will provide an awareness of your own level of burnout.

The MBI has three components: - Exhaustion- Depersonalization - Personal achievement

As you go through each question, indicate the score that best corresponds to your initial response. Don’t overthink it- work from your heart to get the most accurate result.

At the end, total up your scores for each section and read the interpretationat the end.

Take the Burnout Self-Assessment Test and find how where you are on the burnout scale.



QUESTIONS

Never | A few times a year | Once a month | A few times per month | Once a week | A few times per week | Every day 0 1 2 3 4 5 6

SECTION A:1. My work is emotionally draining. 2. I struggle to work with my colleagues every day. 3. Work is slowly stealing my life. 4. Work constantly frustrates me. 5. I feel I work too hard at my job. 6. I find working in direct contact with people stressful.7. I am at the end of my rope.

S E C T I O N A , To t a l S c o r e - _________________________

SECTION B1. I feel my interactions with clients are impersonal as if they are objects. 2. I wake up feeling unrefreshed in the morning and have to face another day at work. 3. I feel overburdened by my clients. 4. I no longer have as much patience as I once did. 5. I have little tolerance for my clients. 6. My work has made me insensitive towards people. 7. I’m afraid that this job is making me less empathetic.

S E C T I O N B , To t a l S c o r e - _________________________

T H E T E S T



S C O R I N G R E S U LT S Section A: Burnout Burnout is also known as depressive anxiety syndrome. You experience fatigue at the very idea of work, have trouble sleeping, or deal with other physical problems- exhaustion being the key component. Unlike depression, these problems disappear outside of work. Score 1-17: Low-level burnout Score 18 - 29: Moderate burnout Score 30 +: High-level burnout

Section B: Depersonalization: This loss of empathy could be described as “dehumanization” in your relations with other people. Excessive feelings of detachment lead to cynicism, resulting in an overall negative attitude towards patients or colleagues. Avoidance of social contacts results in withdrawing inward, affecting your ability to empathize with people.

Score 1-5: Low-level burnout Score 6-11: Moderate Score 12 +: High-level burnout

Section C: Personal Achievement This represents a lack of motivation in a situation that feels difficult and repetitive. You feel stuck and unable to move forward, doubting your accomplishments. This is a result of the two previous conditions. Score 1-33: High-level burnout Score 34 - 39: Moderate burnout Score 40 +: Low-level burnout A high score in the first two sections and a low score in the last section could indicate burnout.

SECTION C:1. My work accomplishments are meaningful. 2. I feel energetic. 3. I can easily empathize with my clients. 4. I look after my clients’ problems effectively. 5. In my work, I handle emotional problems very calmly. 6. My work positively influences people. 7. Creating a relaxed atmosphere with my clients is easy. 8. Being close to my clients feels refreshing.

S E C T I O N C , To t a l S c o r e - _________________________

Note : Different people react to stress and burnout differently. This test is not intended to be a scientific analysis or assessment. The information is not designed to diagnose or treat your stress or symptoms of burnout. Consult your medical doctor, counselor or mental health professional if you feel that you need help regarding stress management or dealing with burnout.



The 4-7-8 Breathing TechniqueBreathing techniques are a great way to change the body chemistry when dealing with any level of stress.

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” -Thich Nhat Hanh

This short yet effective breathing technique is rooted in the deep, rhythmic breathing practices of meditation and yoga.

Find a comfortable seated position. Place the tip of the tongue behind your top front teeth.

1. Breathe in quietly through the nose for a count of 42. Hold your breath for a count of 73. Exhale forcefully through the mouth, pursing the lips

and making a “whoosh” sound for a count of 84. Repeat 1- 4 timesAlways practice this exercise sitting down. Four cycles ina row are more than adequate and you can work up tomore. Practicing once or twice each day, you’ll soon feelthe benefits.

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Gratitude Exercise Using your FingersWe are all familiar with the attitude of gratitude. This exercise takes gratitude a little deeper, creating a shift in the mind towards positivity, increased empathy and a glass half full approach to life.

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” -Oprah Winfrey 1. Start by asking yourself; “What am I most grateful for in this moment?”

2. Count things that you’re grateful for on each finger. They can be small things, moments in the day you might ordinarily gloss over. Examples could be sunlight, nature, or a satisfying coffee in that cafe where the barista gets your drink just right.

3. Remind yourself of these during the day to stay grounded in gratitude.

Do this exercise whenever you’re feeling frustrated or anxious. You might find it challenging to think of something for every finger, but that’s why they call it a practice!

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Candle MeditationMeditation is a proven way of alleviating stress and reducing anxiety.

“Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.”-Ajahn Brahm

There are plenty of ways to meditate, using candlelight is a great way of creating just the right atmosphere as you relax the mind and body.

1. Prepare your space. Dim the lights, make sure the room is a comfortable temperature and loosen any tight clothing.

2. Sit in your favorite chair or cross-legged on the floor, and keep your candle approximately 20 inches (Approximately 50cm) away from you.

3. Position your lit candle at eye level, or slightly below. Sit with your spine straight, but not too tight, find a Posture that feels comfortable. Make sure that your head is not tilted too far forward, and avoid slouching.

4. Focus on the candle, allowing the image of the flame to occupy your mind for the next ten minutes.

5. Your mind might wander and your eyes will resist your efforts to keep them still. Each time you are distracted, just acknowledge it, take a breath and gently return your attention to the flame.

6. Imagine the light of the candle is flowing into you as you breathe in and out. Embrace a sense of clarity infusing your body and mind.

A N E W L E V E L O F I N N E R P E AC E AWA I T S.

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Primal ScreamWhen was the last time you screamed? I mean, REALLY screamed? Releasing internal pressure can prevent an unexpected outburst that you might live to regret.

“Calm mind brings inner strength and self-confidence, so that’s very important for good health.”-Dalai Lama

This technique is all about screaming “safely” in a safe and productive way, one that unblocks negative energy. The middle of the office might not be the best place for this one, so we have a few suggestions for screaming safely.

1. Find a private space. Trust us, you need genuine privacy. Try your car, a remote area during a hike, a soundproof room, near a passing train, or even your pillow.

2. It doesn’t matter how long, how loud, or what you scream. Find what works for you. The only rule is to make sure no one else is around, or you won’t truly release.

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Belly Laugh until your sides hurt and tears come out of your eyesWhen was the last time your sides ached and tears of joy streamed down your cheek from laughing?

“A smile starts on the lips, a grin spreads to the eyes, a chuckle comes from the belly; but a good laugh bursts forth from the soul, overflows, and bubbles all around.”-Carolyn Birmingham

Laughter really is medicine. . . A study among people with cancer found that people in a ‘laughter intervention’ group experienced more relief from stress than those otherwise distracted. It’s hard to feel anxious when you’re laughing

Find a way to laugh. Try watching a funny TV show, hanging out with friends who make you laugh, go to a comedy show or watch one online. Listen to a funny podcast that is related to your industry and learn while you laugh.

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K E Y P O I N T S :Burnout happens. If you work in a field that is emotionally and physically taxing then you may be more prone to experiencing burnout. However, this doesn’t mean that if you love your job and are happy in your industry that you are exempt from experiencing levels of burnout. Working long hours, investing emotionally and little or no self-care can cause you to experience burnout. So whatever you do, however much you love or loathe your job, be mindful of the signs and symptoms above, so you can keep burnout at bay.

WA R N I N G :Stress is a strong contributor to burnout. It can cause severe health problems and, in extreme cases, death. While stress management techniques have been shown to have a positive effect on reducing stress, they are for guidance only, and readers should take the advice of suitably qualified health professionals if they have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.



A B O U T T H E AU T H O R K E L LY M E E R B OT T

Kelly Meerbott is a respected thought leader, author, facilitator, speaker, and leadership coach. Kelly found her calling to coaching and training while working for a Fortune 500 company. Recognizing her natural aptitude for mentoring and educating, she was given roles where she could have the most significant impact coaching her peers and supervisors. Across the organization, company morale improved, politics disintegrated, and productivity soared. Revenues increased dramatically as formerly disgruntled clients and employees were converted to supporters and advocates.

A defining moment took place in 2009, at the height of the recession. Kelly found herself caught up in a round of 30,000 layoffs. Looking toward the future, she hired a coach who subsequently changed her life. That support and guidance helped her realize her passion for helping others. She recognized how impactful and life-changing a great coach can be. This inspired and motivated her to share her talents and make a difference in the world. Kelly employs a unique, intuitive coaching style. She quickly gets to the root of an issue and shifts the prevailing mindset, fostering positive change within her clients. A true champion of everything that makes humans magnificent, she works to bring out the best in all of us.

For eleven years, YOU - Loud & Clear, Inc. has worked with a diverse portfolio of clients, specializing in senior executives and members of the C-suite. Kelly discovered no matter how experienced these humans are at running their businesses, everyone still has obstacles (real or perceived) preventing them from fully executing their vision. She expertly guides clients through a unique, personalized change management process. Her customized approach has demonstrated measurable results; improving company morale and productivity, streamlining communications processes, and eliminating politics, all while maintaining a focus on increased profitability.



A B O U T T H E AU T H O R K E L LY M E E R B OT TMs Meerbott is a Leadership Philadelphia Fellow (2019 Core Class), and a guest columnist for the Philadelphia Business Journal & Forbes. She host’s the “Hidden Human: The Stories Behind the Business Leader” podcast and is a featured speaker for Philly Tech in Color. Kelly has been showcased on Inside Business, A Band of Wives, MilitaryOneClick.com, and HearSay with Cathy Lewis. Recognized as one of LinkedIn’s top recommended professionals, she is a contributing expert on Evisors.com and Noomii.com.

She was named 2018’s “Best Person to get your Life and Business Together” by Philly Current Magazine. Ms Meerbott earned a B.A. in English Literature from the College of the Holy Cross in Worcester, MA and has completed post-graduate work in Emotional Intelligence from Case Western Reserve University, Modern Psychology from Princeton University, and Leadership Development from the University of Pennsylvania.

After purchasing land in Galloway, West Scotland during the Reign of Queen Elizabeth II, by virtue of the ownership of land in Scotland, she was given the title of “Lady Kelly Ann Meerbott.”

Kelly is launching a virtual group for women and people who identify as women called Transforming Your Internal Narrative: From Burnt out to Bliss.

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5 FABULOUS TIPS FOR HEALING BURNOUT · Meditation is a proven way of alleviating stress and reducing anxiety. “Meditation is like a gym in which you develop the powerful mental