Burnout Buchzusammenfassung - das Wichtigste aus Burnout

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Zusammenfassung von Burnout

Name: Burnout
Rating: 4 (228 reviews)
Author: Emily Nagoski and Amelia Nagoski

Emily Nagoski and Amelia Nagoski

The Secret to Unlocking the Stress Cycle

4 (228 Bewertungen)

24 Min.

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What’s in it for me? Discover scientifically proven methods for dealing with stress and society’s unrealistic expectations.

Tons of products are marketed to women as stress-relievers and ways to relax and feel better about themselves. But all the spa days, coloring books and bath bombs in the world aren’t going fix the real problems that women face on a daily basis. For problems like systemic sexism, unrealistic expectations and all the stress and anxiety they can produce, the solution is much more complicated.

Fortunately, science has made some significant progress in understanding the ways in which we can deal with stress and exhaustion. Authors Emily and Amelia Nagoski have set out to provide women with the latest scientific data as a way of helping them understand why they’re experiencing burnout and giving them the tools to change.

While we may not be able to topple the patriarchy today, we can fight it by becoming stronger, more informed and empowered.

In these blinks, you’ll find

the most effective methods for reducing daily stress;
why the body mass index can’t be trusted; and
how naming your inner madwoman can be helpful.

Emotional exhaustion is a component of burnout, and it can happen when we get emotionally stuck.

Do you know that feeling when you’re completely and utterly exhausted, yet there’s something in the back of your mind saying you still haven’t done enough? If you’re a woman, chances are you’re all too familiar with this sense of being overwhelmed by life.

When it feels like you’re constantly trying to meet your own demands and expectations and those of your job, family and friends, you can easily slip from benign tiredness to stress, anxiety and emotional exhaustion.

Emotional exhaustion happens after you’ve spent too much time caring too much. It is the first of three components identified by psychologist Herbert Freudenberger in 1975 in his clinical definition of burnout.

Second is depersonalization, which is when you find your capacity for compassion, empathy and caring dwindles.

The third component of burnout is a decreased sense of accomplishment. In other words, that feeling of “nothing I do matters.”

All of these symptoms may sound familiar to you, but you may not know how they come about. For starters, how exactly can one exhaust one’s emotions? The answer? It happens when we get stuck.

You can think of an emotional experience like a tunnel: it starts, then you’re in the middle of it, and then it ends. However, when you’re experiencing the same emotion all day and every day, there is no satisfactory end to that feeling. You’re stuck in the emotional tunnel with no relief.

So it’s no wonder that people in jobs that require caring and helping, such as teaching and the medical profession, report very high levels of burnout. Some 20 to 30 percent of teachers admit to it, and for the medical profession, it’s upward of 52 percent. It may come as no surprise to hear that parental burnout is a fast-growing phenomenon.

Fortunately, there are strategies to keep burnout at bay. And no, we’re not talking about bath bombs and coloring books; we’re talking about real, scientifically sound strategies to make sure you don’t get stuck in your emotions.

Stress can cause terrible damage to the body, so always try to close the stress cycle.

There’s a very scientific reason for why we tend to get stuck in the emotion of stress, which also reveals just how dangerous it is to our health.

Stress is essentially a neurological and physiological response triggered by a perceived threat. However, all the neurological and hormonal responses that accompany stress are designed to help you do one thing: run.

You can manage frustration through positive reappraisal and planful problem-solving.

Working out an effective strategy against stress requires a good understanding of the difference between stress and stressors – the things that get you stressed – as well as which stressors are controllable and which are not.

Let’s say you’re a middle school teacher. In this case, there’s no avoiding the daily stressors of having to complete endless amounts of paperwork and deal with annoying school administrators. These are things you can’t control – they come with the job. What you can do is schedule daily activities that close out the stress cycle, like going to the gym or practicing with your music or theater group.

You can cope better by knowing that the game is rigged and by fighting unrealistic expectations with facts.

Let’s say you want to climb a mountain. If you think to yourself, “hey, this will be a piece of cake,” you will surely become frustrated at the first sign of struggle. But if you say, “I’m going to embark on the extremely challenging task of climbing this mountain,” then you’ll consider it normal and not frustrating at all when you find yourself struggling.

This is an example of how your expectations determine your frustrations. By managing your expectations, you can also manage your frustrations.

You can build your resilience to stress by aligning yourself with something larger and fighting Human Giver Syndrome.

If you’re familiar with the long line of Disney musicals, then you may have recognized that in each one, from Snow White to Beauty and the Beast, the main character will sing her “I want” song. In fact, you can gauge women’s progress in the United States through these songs. Snow White sings about wanting nothing more than a valiant prince, but Belle sings about wanting “adventure in the great wide somewhere.”

Disney princesses haven’t always been the most woke, but they’ve always shown us one thing: the importance of knowing what you want. One of the most effective ways of persisting through stressful days is to know what you want and to have your life aligned with something bigger than yourself. In other words, you need to find your meaning.

Needing people is a fact of life, not a sign of weakness.

Here’s another popular myth in modern society: that life is a straight-line progression from being a dependent and needy child to being an independent adult. In fact, it’s pretty common to hear people say that a “healthy” adult is someone who can feel whole with or without other people.

But here’s the reality: we aren’t going to function at our best when we’re constantly lonely and isolated or when we’re constantly surrounded by others. We need both. We need to move back and forth between feeling connected to others and feeling autonomous.

Rest and sleep are crucial to health, productivity and avoiding burnout.

There’s an old and troubling saying that goes, “what doesn’t kill you makes you stronger.”

People who believe this also tend to value our ability to push aside our needs and use sheer grit and determination to go ceaselessly from one task to the next. But this kind of life is downright dangerous. Not only will it lead to bad work but it can also take a toll on your health.

Controlling the inner madwoman and practicing self-compassion are key to being strong and joyful.

In US actress Amy Poehler’s memoir Yes Please, she describes the nagging inner voice that has often told her she’s ugly and doesn’t deserve love. Those suffering from Human Giver Syndrome likely know this inner “madwoman,” as the authors call it, as it tends to show up whenever they think they’ve failed to live up to the calm, pretty, smiling, devoted-to-others woman they’re expected to be.

Benign self-criticism can help you be more detail-oriented, but it can quickly slip into toxicity when it keeps you from doing anything. The madwoman is often a perfectionist, and she can convince you to give up when the first mistake appears or even not bother starting anything in the first place since perfection is impossible to begin with. But to grow strong and mighty you need to be able to take chances and feel free to learn from your mistakes along the way.

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Worum geht es in Burnout?

Burnout (2019) offers women an honest and practical look at the causes of their everyday stress and anxiety and the different ways in which science can help. Since women continue to face a very different set of expectations to men, it stands to reason that women also deal with a different form of burnout. Authors Emily and Amelia Nagoski offer scientific, as well as personal, insight into what’s really going on and what women can do to not only persist but thrive in the modern world.

Bestes Zitat aus Burnout

No wonder parenting is so exhausting – once youre a parent, youre never not a parent. Youre always going through the tunnel.

—Emily Nagoski and Amelia Nagoski

Wer Burnout lesen sollte

Women facing daily burnout
Anyone tired of living up to impossible expectations
People in need of stress management tips

Über den Autor

Emily Nagoski holds a PhD in health behavior from Indiana University and currently works at Smith College in Massachusetts as the director of wellness education. She has over two decades’ experience as a sex educator and is the author of the book Come as You Are: The Surprising New Science That Will Transform Your Sex Life (2015).

Amelia Nagoski is a professor of music who works extensively in communications science and explores the connections between art and science. She teaches at Western New England University where she conducts music as well as educational seminars such as “Beyond Burnout Prevention: Embodied Wellness for Conductors.” She is also the identical twin sister of Emily Nagoski.

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