Overworked and Overwhelmed Buchzusammenfassung - das Wichtigste aus Overworked and Overwhelmed

Einleitung anhören

00:00

Zusammenfassung von Overworked and Overwhelmed

Name: Overworked and Overwhelmed
Rating: 4.2 (160 reviews)
Author: Scott Eblin

Scott Eblin

The Mindfulness Alternative

4.2 (160 Bewertungen)

20 Min.

Themen

Routinen & Gewohnheiten Mentale Gesundheit Fokus

Inhaltsübersicht

Overworked and Overwhelmed
in 8 Kernaussagen verstehen

Audio & Text in der Blinkist App

Kernaussage 1 von 8

What’s in it for me? Discover simple stress-busting strategies that deliver.

It’s often said that the past is a foreign country. That certainly applies to the world of work. From the perspective of our relentless 24/7 business culture today, the old days of nine-to-five shifts and three-martini lunches look about as mysterious and decadent as the lives of the late Roman emperors. Today, it’s hard enough switching off in your free time, never mind during office hours!

That’s hardly surprising. After all, the mid-twentieth century and the present are, technologically speaking, light-years apart. Innovations like the internet, email and smartphones have made it harder than ever before to get away from work. If you have an iPhone, your boss is always right there in your pocket waiting for you to open that email she sent at 10:00 p.m.

And that’s starting to take its toll. Professionals have never been so stressed and sleep-deprived. They’re unhappier, less productive and staring down the barrel of burnout. So it’s high time to make some changes! These blinks walk you through a series of simple, stress-busting strategies and explains the science behind them. Start integrating them into your professional life today, and you’ll be amazed at how much better you’ll soon feel.

In these blinks, you’ll learn

why office stress triggers your fight-or-flight reflex;
what a little meditation can do for your mental and physical well-being; and
why keeping up with old friends can help you beat work-related stress.

Life is becoming increasingly hectic, and stress levels are on the rise.

There’s no sugarcoating it – life has become more stressful. Getting up at six, grinding out a grueling shift at the metaphorical coalface and collapsing into bed at eleven in the evening is the new normal. But it wasn’t always like this. In fact, things have gotten a whole lot crazier over the last decade.

So, what’s behind our increasingly hectic work lives? Well, let’s rewind to 2008. The economy was in freefall, and companies were scrambling to adjust to the harsh new realities. Lots of companies only managed to survive by downsizing their staff and restructuring workloads. The result was fewer people shouldering a whole lot more than their fair share of responsibilities.

Then there’s the smartphone. Apple launched its first iPhone in 2007. Soon enough, it had taken over the world. According to a 2012 study in the MIT Technology Review, the iPhone conquered 40 percent of the American mobile phone market within just a couple of years. That’s pretty astonishing when you consider the fact that it took computers fourteen years to achieve anything close to that level of market penetration.

The problem, however, is that smartphones don’t just make life more convenient and fun. Sure, you can check Instagram and send tweets, but this also means you’re always on standby mode. Your work is never more than a click away. A 2013 study carried out by the Center for Creative Leadership highlighted this trend. The surveyed executives and managers with smartphones spent an astonishing 72 hours every week engaged in work-related activities!

That’s not sustainable. When work gets too hectic, our stress levels shoot through the roof. According to a study by the American Psychological Association, 33 percent of all Americans suffered acute work-related stress in 2013, while 48 percent claimed that their stress levels had increased over the previous five years.

A full 83 percent of interviewees in the study believed that stress was negatively affecting their health. They’re not wrong! When the Benson-Henry Institute in Massachusetts looked into the matter, they found that between 60 and 90 percent of all trips to the doctor were stress-related.

So what can you do to beat stress? Stay tuned to find out!

Practicing mindfulness counteracts the natural fight-or-flight response triggered by stress.

Have you ever had the urge to jump out of your office chair, run right out the door and never come back? That’s a pretty good sign you might be suffering from work-related stress. The desire to flee is one of the body’s natural responses to stress. That’s part of the “fight-or-flight” response, a cerebral and hormonal reaction to life-endangering events. Here’s how it works.

Imagine someone jumps out from behind a corner with a weapon. Your brain – or, more precisely, the command center of your brain known as the thalamus – is the first to react. This, in turn, triggers the amygdala, the part of the brain responsible for processing emotions. This then activates the hypothalamus, the area in charge of regulating the autonomic nervous system, which transmits a message to your adrenal glands. These start pumping out adrenaline – a hormone that prepares your body to react quickly and, if need be, violently. Once it runs out of adrenaline, your body switches to cortisol, another hormone with a similar effect.

The best way to minimize stress is to develop a supportive daily work rhythm.

You’ve probably heard the old Chinese proverb that says giving a man a fish feeds him for a day, but teaching him to fish feeds him for a lifetime. That’s also a good motto when it comes to stress reduction. Quick fixes like nipping out for a coffee have their uses, especially when you’re in a pinch, but the best way to minimize stress is to develop a long-term anti-stress plan.

Here’s an idea: start by trying to work out a supportive daily work rhythm. That’s precisely what Hilton Hotels CEO Chris Nassetta did. In his case, that involved getting up earlier to free up time to mull over his day’s responsibilities. Nassetta gets up at five every morning and aims to be in the office by six at the latest. Since his work officially only starts somewhere between eight and nine, that gives him at least two hours to prepare for the day ahead. The upshot? He can think through his tasks without losing focus or worrying about what’s coming up later. Rather than drifting off in the middle of a conversation because he’s worried about what he’ll say in an upcoming meeting, he can be fully present and engage with the people he’s talking to.

Having clear routines and feedback systems supports you both personally and professionally.

Imagine you had to summon all your willpower to do even the most mundane tasks, like brushing your teeth or tying your shoelaces. Life would be unbearably exhausting, right? Luckily the human mind has an autopilot function that helps you do these things without wasting too much brainpower. And here’s the thing – you can get the most out of that nifty cerebral technology by cultivating routines. That’s good news for your personal life.

So, how can you start putting that into practice? Well, there are three words you need to remember: cue, routine and reward.

Exercise is a highly effective stress remedy.

Lots of people accept stress as a fact of life and try to put a brave face on it. It’s only when they finally burn out or get seriously ill that they start considering changes. But that’s not the right approach. In fact, you can spare yourself no end of suffering by taking action today. And here’s the good news: you don’t even need to make particularly radical changes to boost your well-being.

Sometimes all it takes to beat work-related stress is exercise. That doesn’t necessarily mean taking out a gym membership, though. Simple rhythmic and repetitive movements like walking, jogging, cycling, dancing or even going through some yoga poses can significantly reduce stress.

Visualizing stress-free success and savoring the moment are also useful stress-busters.

As we’ve seen, physical movement is an excellent way of relieving stress. Unfortunately, that’s not something we can do whenever we need a bit of relief. After all, you can’t just leave your office to go for a jog whenever you feel like it! That means it’s also a good idea to develop some cognitive strategies to quiet your mind. In this blink, we’ll look at two top techniques that’ll help you do just that.

Let’s start with being in the moment. Stress is all about worrying about the past or the future. Learning to appreciate the present pushes those anxiety-inducing thoughts to the back of your mind. Best of all? You can start practicing this kind of mindfulness without making any changes to your routine. The reason for that is simple. Remember those autopilot activities like brushing your teeth we talked about earlier? Well, those are the kinds of things you can focus on to become more present!

Cultivating new friendships and staying in contact with old friends is great for your mental health.

What’s worse than those endless shifts that bite into your evening? Getting off work and not having anything to do or anyone to do it with. The simple truth is that isolation just isn’t good for your mental health. Friends matter – a lot!

That means it’s in your best interest to make an effort to stay in touch with old friends. How you do that depends on your personality type. As Susan Cain points out in her book Quiet, introverts will generally prefer seeing more of fewer people. Cain, a self-professed introvert, says she spends 80 percent of her free time with just 10 percent of the people she knows. That means it’s important for her to regularly reach out and give a select number of old friends a call or invite them out for a drink.

Being grateful can help you beat stress.

In the previous blinks, we’ve talked a lot about stress and how to overcome it. As we’ve seen, stress is inherently harmful. That’s why one of the simplest and most effective ways of getting it out of your system is to stay positive.

That means learning to be genuinely grateful for the things that are going well. Take Kaye Foster-Cheek, a senior executive at the Boston Consulting Group. She’s found that making time to experience gratitude has boosted her well-being significantly. So it’s the first thing she does when she wakes up. Rather than jumping out of bed, she takes a moment to reflect on how grateful she feels to simply be lying there with a new day ahead of her.

Du möchtest die gesamte Zusammenfassung von Overworked and Overwhelmed sehen?

Kernaussagen in Overworked and Overwhelmed

Mehr Wissen in weniger Zeit

Sachbücher auf den Punkt gebracht

Kernaussagen aus Sachbüchern in ca. 15 Minuten pro Titel lesen & anhören mit den „Blinks”

Zeitsparende Empfehlungen

Titel, die dein Leben bereichern, passend zu deinen Interessen und Zielen

Podcasts in Kurzform ^Neu

Kernaussagen wichtiger Podcasts im Kurzformat mit den neuen „Shortcasts”

Worum geht es in Overworked and Overwhelmed?

Overworked and Overwhelmed (2014) shines a light on work-related stress and outlines what you can do to fight it. Packed full of simple yet effective stress-relieving strategies that you can start putting into practice today, this is a survival guide tailor-made to today’s fast-paced corporate world.

Bestes Zitat aus Overworked and Overwhelmed

Everybody has a plan until they get hit. – Heavyweight boxer Mike Tyson

—Scott Eblin

Wer Overworked and Overwhelmed lesen sollte

Executives and managers
Anyone feeling stressed and overworked
Coaches and work psychologists

Über den Autor

Scott Eblin is a cofounder of the Eblin Group, a company that specializes in helping leading executives excel at their jobs, as well as a highly sought-after coach and motivational speaker. He is also the author of The Next Level, a well-received insider’s guide to business success.

Kategorien mit Overworked and Overwhelmed

Produktivität Achtsamkeit & Glück

Ähnlich wie Overworked and Overwhelmed

How Not to Worry

Paul McGee

The Remarkable Truth of How a Small Change Can Help You Stress Less and Enjoy Life More

24 min

4.3

Rest

Alex Soojung-Kim Pang

Why You Get More Done When You Work Less

18 min

4.5

Burnout

Emily Nagoski and Amelia Nagoski

The Secret to Unlocking the Stress Cycle

Harnessing the Life-Changing Power of Giving Yourself a Break

17 min

4.2

Clean

Alejandro Junger and Amely Greeven

The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself

Why stress is good for you and how to get good at it

Work, Love and Play When No One Has the Time

The “How To” book that gives YOU a “Check Up” from the “Neck Up” to eliminate “Stinkin Thinkin” and AVOID “Hardening of the Attitudes”

20 min

4.3

Thinking, Fast and Slow

Daniel Kahneman

Intuition or deliberation? Where you can (and can't) trust your brain

28 min

4.5

The Distraction Addiction

Alex Soojung-Kim Pang

Getting the Information You Need and the Communication You Want, Without Enraging Your Family, Annoying Your Colleagues and Destroying Your Soul.

Carol Kershaw and Bill Wade

Train Your Brain, Calm the Stress Spin Cycle, and Discover a Happier, More Productive You

It Didn't Start With You

Mark Wolynn

How Inherited Family Trauma Shapes Who We Are and How to End The Cycle

Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life

Developing Mental Agility and Resilience to Thrive in Uncertainty

16 min

4.3

Born to Win

Zig Ziglar with Tom Ziglar

How to Find Respite in the Modern Age

The New Science of How Your Body Can Heal Itself

19 min

4.5

Surely You're Joking, Mr. Feynman!

Richard P. Feynman

Adventures of a Curious Character

7 min

3.2

Overcoming Mobbing

Maureen Duffy & Len Sperry

A Recovery Guide for Workplace Aggression and Bullying

14 min

4.5

The Book You Wish Your Parents Had Read (and Your Children Will Be Glad That You Did)

Philippa Perry

Sound parenting advice based on psychology

The Biohacker's Guide to Getting the Body and Mind You Want

20 min

3.8

How to Think Like a Philosopher

Peter Cave

Scholars, Dreamers and Sages Who Can Teach Us How to Live

18 min

4.3

The Life-Changing Magic of Tidying Up

Marie Kondo

The Japanese Art of Decluttering and Organizing

14 min

4.3

My Morning Routine

Benjamin Spall and Michael Xander

How Successful People Start Every Day Inspired

27 min

4.1

The Art of Simple Living

Shunmyo Masuno

100 Daily Practices from a Japanese Zen Monk for a Lifetime of Calm and Joy

20 min

4.6

Pathways to Peace of Mind

Napoleon Hill

Never-Before-Published Writings on Obtaining the Greatest Riches

A Friendship That Changed Our Minds

The True Teachings of Bruce Lee

18 min

4.6

Humor, Seriously

Jennifer Aaker & Naomi Bagdonas

Why Humor Is a Superpower at Work and in Life (And How Anyone Can Harness It. Even You.)

The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8 A.M.)

How to Get the Most Out of Your Life

18 min

4.5

5 Gears

Jeremie Kubicek and Steve Cockram

How to Be Present and Productive When There's Never Enough Time

20 min

4.2

13 Things Mentally Strong People Don't Do

Amy Morin

Take Back Your Power, Embrace Change, Face Your Fears and Train Your Brain for Happiness and Success

40 min

4.6

The Whole30

Melissa Hartwig and Dallas Hartwig

The 30-Day Guide to Total Health and Food Freedom

18 min

3.4

7 Strategies for Wealth & Happiness

Jim Rohn

Power Ideas from America's Foremost Business Philosopher

Simple ways to keep a lid on your stress

15 min

4.4

Ultra-Processed People

Chris van Tulleken

The Science Behind the Food That Isn't Food

How 15 Minutes of Neurohacking a Day Can Help You Work Better, Think Faster, and Get More Done

Transforming Your Life One Night At A Time

Redefine Everything. Find Yourself First

20 min

4.2

How to Measure Anything

Douglas W. Hubbard

Finding the Value of "Intangibles" in Business

A Step-by-Step Guide to Dialectical Behavior Therapy

Simplifying Everything You Need to Know about the World's Most Confusing Diet

Finding the Life You Want Under Everything You Own

20 min

4.5

Happy Mind, Happy Life

Rangan Chatterjee

The New Science of Mental Well-Being

A Guide To Spiritual Enlightenment

19 min

4.5

Confidence From the Inside Out

The Blinkist Team

Build your confidence by living on the edge of your comfort zone

Why Our Minds Need the Wild

31 min

4.5

❤️ für Blinkist️️️

Ines S.

Ich bin begeistert. Ich liebe Bücher aber durch zwei kleine Kinder komme ich einfach nicht zum Lesen. Und ja, viele Bücher haben viel bla bla und die Quintessenz ist eigentlich ein Bruchteil.

Genau dafür ist Blinkist total genial! Es wird auf das Wesentliche reduziert, die Blinks sind gut verständlich, gut zusammengefasst und auch hörbar! Das ist super. 80 Euro für ein ganzes Jahr klingt viel, aber dafür unbegrenzt Zugriff auf 3000 Bücher. Und dieses Wissen und die Zeitersparnis ist unbezahlbar.

Ekaterina S.

Extrem empfehlenswert. Statt sinnlos im Facebook zu scrollen höre ich jetzt täglich zwischen 3-4 "Bücher". Bei manchen wird schnelle klar, dass der Kauf unnötig ist, da schon das wichtigste zusammen gefasst wurde..bei anderen macht es Lust doch das Buch selbständig zu lesen. Wirklich toll

Nils S.

Einer der besten, bequemsten und sinnvollsten Apps die auf ein Handy gehören. Jeden morgen 15-20 Minuten für die eigene Weiterbildung/Entwicklung oder Wissen.

Julia P.

Viele tolle Bücher, auf deren Kernaussagen reduziert- präzise und ansprechend zusammengefasst. Endlich habe ich das Gefühl, Zeit für Bücher zu finden, für die ich sonst keine Zeit habe.