How To Avoid The Professional Burnout
When one is passionate about their job, when one is a high-achiever, one tends to ignore the fact that they’re working exceptionally long hours, taking on exceedingly heavy workloads and putting enormous pressure on themselves to excel—all of which make them ripe for burnout.
According to psychologytoday.com, burnout is a state of chronic stress that leads to: physical and emotional exhaustion, cynicism and detachment, feelings of ineffectiveness and lack of accomplishment. In the state of full-fledged burnout, one is no longer able to function effectively on a personal or professional level. However, burnout doesn’t happen overnight, our bodies and minds do give us warnings, and if you know what to look for, you can recognize it before it’s too late. More about the stages of a burnout and its signs one can read here.
But what can we do to avoid reaching this state? According to Christina Maslach and Michael P. Leiter in their book “The Truth About Burnout: How Organizations Cause Personal Stress and What to Do About It”, when burnout occurs, three things happen: you become chronically exhausted, cynical and detached from your work and you feel increasingly ineffective on the job.
An idea would be to try and be more optimistic and make sure you don’t fall on a pessimistic slide, or, if you have the necessary means, just try a vacation. Realistically speaking though, things are not as easy as they seem, hence the problem creeping out on you and making it quite a big issue.
Pay attention to the voice in your head. When it starts describing negative events as permanent, pervasive or personal, correct yourself. By remembering the 3 P’s (permanence, pervasiveness and personal) and flipping the script, Martin Seligman, author of “Learned Optimism: How to Change Your Mind and Your Life” says you can make yourself more optimistic over time.
Increase your social activity. Spend time with friends, they will bring a balance into your life. As shown by bakadesuyo.com, when the American Medical Association surveyed top doctors to find out how they avoided burnout, one of the key things mentioned was “sharing issues with family and friends.”
Increase your self-efficiency. Paula Davis-Laack, JD, MAPP, an internationally-published writer who travels the globe as a stress and resilience expert, wrote for Psychology Today that self-efficacy is having the belief in your own ability to accomplish (and exercise control over) personally meaningful goals and tasks. People who have a stronger level of perceived self-efficacy experience less stress in challenging situations, and situations in turn become less stressful when people believe they can cope (Albert Bandura, 1989).
Have creative outlets. Burnout interferes with your ability to perform well, increases rigid thinking, and decreases your ability to think accurately, flexibly, and creatively. Even if you aren’t able to flex your creative muscles at work, having some type of creative outlet will keep you engaged and motivated.
Take care of yourself. Make sure you always put yourself first and don’t forget what is important to you and your life. Moreover, pay attention to your health and the outside-work life. Our bodies aren’t machines and one has to remember that things will still be here to be done after taking a much-needed break.
Start saying “no” from time to time. Don’t be afraid to say no. Every “yes” you say adds another thing on your plate and takes more energy away from you.
Get support where you can find it. The number of people who say they have no one with whom they can discuss important matters has nearly tripled in the past two and a half decades. The more depressed or into-work people get, the more they tend not to speak with other people or spend time with others, considering they are always under-time pressure or with a deadline hanging over their head. It’s a state one must make sure he / she doesn’t get stuck into.
According to http://99u.com, to help relieve pressure, schedule daily blocks of downtime to refuel your brain and well-being. It can be anything from meditation to a nap, a walk, or simply turning off the wifi for a while.
Concentrate on positive emotions. Studies show that increasing your diet of positive emotion builds your resilience, creativity and ability to be solution-focused, things that are in short supply if you feel like you’re burning out. I made it a point to start noticing when people did things well (and told them so), and I tried to stop being so hard on myself. Aim for a ratio of positive emotions to negative emotions of at least 3:1, which is the tipping point to start experiencing increased resilience and happiness (Fredrickson, 2009).
Limit your contact with negative people. Hanging out with negative-minded people who do nothing but complain will only drag down your mood and outlook. If you have to work with a negative person, try to limit the amount of time you have to spend together.
Make friends at work. Having strong ties in the workplace can help reduce monotony and counter the effects of burnout. Having friends to chat and joke with during the day can help relieve stress from an unfulfilling or demanding job, improve your job performance, or simply get you through a rough day.
Take time off. If burnout seems inevitable, try to take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence—anything to remove yourself from the situation. Use the time away to recharge your batteries and pursue other burnout recovery steps. Entrepreneurs or freelancers can be especially prone to burnout. Joel Runyon plays “workstation popcorn,” in which he groups tasks by location and then switches, in order to keep work manageable, provide himself frequent breaks, and spend his time efficiently.
Set boundaries. Don’t overextend yourself. Learn how to say “no” to requests on your time. If you find this difficult, remind yourself that saying “no” allows you to say “yes” to the things that you truly want to do.
Nourish your creative side. Creativity is a powerful antidote to burnout. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work.
Set aside relaxation time. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response.
Get plenty of sleep. Feeling tired can exacerbate burnout by causing you to think irrationally.
Avoid nicotine. Smoking when you’re feeling stressed may seem calming, but nicotine is a powerful stimulant, leading to higher, not lower, levels of anxiety.
15 Things you might not know about Daniel Goleman
Daniel Goleman is one of the world’s renowned psychologists. He was a speaker at BRAND MINDS 2018.
BRAND MINDS is The Central and European Business Summit taking place in Bucharest, Romania.
Daniel Goleman is an internationally known psychologist who lectures frequently to professional groups, business audiences, and on college campuses. As a science journalist Goleman reported on the brain and behavioural sciences for The New York Times for many years.
Here you can find some pieces of information you might not know about Daniel Goleman:
1.His 1995 book, Emotional Intelligence was on The New York Times bestseller list for a year-and-a-half, with more than 5,000,000 copies in print worldwide in 40 languages, and has been a best seller in many countries. Apart from his books on emotional intelligence, Goleman has written books on topics including self-deception, creativity, transparency, meditation, social and emotional learning, eco-literacy and the ecological crisis.
2. The Harvard Business Review called emotional intelligence— which discounts IQ as the sole measure of one’s abilities — “a revolutionary, paradigm-shattering idea” and chose his article “What Makes a Leader” as one of ten “must-read” articles from its pages.
3. “Emotional Intelligence” was named one of the 25 “Most Influential Business Management Books” by TIME Magazine. The Financial Times, Wall Street Journal and Accenture Insititute for Strategic Change have listed Goleman among the most influential business thinkers.
4. Goleman is a co-founder of the Collaborative for Academic, Social, and Emotional Learning (www.casel.org), originally at the Yale Child Studies Center and now at the University of Illinois at Chicago. CASEL’s mission centres on bringing evidence-based programs in emotional literacy to schools worldwide.
5. He currently co-directs the Consortium for Research on Emotional Intelligence in Organizations (www.eiconsortium.org) at Rutgers University. The consortium fosters research partnerships between academic scholars and practitioners on the role emotional intelligence plays in excellence.
6. Goleman is a board member of the Mind & Life Institute, which fosters dialogues and research collaborations among contemplative practitioners and scientists. Goleman has organized a series of intensive conversations between the Dalai Lama and scientists, which resulted in the books Healthy Emotions, and Destructive Emotions. He is currently editing a book from the most recent dialogue on ecology, interdependence, and ethics.
7. His most recent book, Leadership: The Power of Emotional Intelligence, offers an up-to-date summary of his thinking on leadership by collecting key excerpts from his books together for the first time in one volume with his articles from the Harvard Business Review. These include “What Makes a Leader? and “Leadership that Gets Results.”
8. Goleman’s other recent book, The Brain and Emotional Intelligence: New Insights gathers together recent findings from brain research and other sources on topics ranging from creativity and optimal performance, the brain-to-brain connection in leadership, and to how to enhance emotional intelligence itself.
9. His work as a science journalist has been recognized with many awards, including the Washburn Award for science journalism, a Lifetime Career Award from the American Psychological Association, and he was made a Fellow of the American Association for the Advancement of Science in recognition of his communicating science to the general public.
10. Recruited by the New York Times to cover psychology and related fields, in 1984 he began a twelve-year sojourn. He learned much about science journalism from his editors and colleagues, a talented crew on the science desk, and the Times offered remarkable access and visibility. But he found that his urge to write about ideas with impact sent him in directions that did not always fit what the Times saw as news.
11. His wife Tara and him tried to spend a good deal of their free time in meditation retreats or travelling together to places they enjoy that nourish this side of their lives. “Life’s simple pleasures—a walk on a beach, playing with grandchildren, a good conversation with a friend—have more appeal to me than professional honours or ambitions,” said Goleman.
12. According to him, vitality arises from sheer human contact, especially from loving connections. This makes the people we care about most an elixir of sorts, an ever-renewing source of energy. “The neural exchange between a grandparent and a toddler, between lovers or a satisfied couple, or among good friends, has palpable virtues…the practical lesson for us all comes down to, Nourish your social connections,” he added.
13. He is twice a Pulitzer Prize nominee. Moreover, The Wall Street Journal ranked him one of the 10 most influential business thinkers and he was named on the 2011 and 2013 Thinkers50‘s editions and a top business guru by Accenture Institute for Strategic Change. His article “ What Makes a Leader?” remains the most requested reprint in the history of Harvard Business Review.
14. Goleman’s newest book, Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain and Body, is co-written with Richard Davidson and will be released September 5, 2017. Through cutting edge research, Goleman and Davidson explore how meditation and mindfulness can achieve real, positive, and lasting mental and behavioural change.
15. In addition to his numerous professional and academic achievements, Goleman stresses how important his private and personal life is to him on his personal website. “While a bio like this focuses on one’s public life, I find that over the years my private life has grown increasingly important to me, particularly as the years allow me to spend less time running around and more time just being. I find more and more that what satisfies me has little to do with how well one or another book does— although the good works I participate in continue to matter much,” he confesses.
Are you a #worldchanger?
Come to BRAND MINDS 2020!
Here are our first confirmed speakers; we will be announcing more speakers in the coming months so stay tuned!
Malcolm Gladwell, Martin Lindstrom and Michio Kaku
What medical technology brings new in 2017
According to CBS, at the International Summit on Human Gene Editing, hosted by the U.S. National Academy of Sciences in Washington, the Chinese Academy of Sciences and the UK’s Royal Society, much discussion surrounded a newly developed gene editing biotechnology called CRISPR — derived from a bacterial protein — that lets scientists clip away or tweak specific portions of DNA. “It has the potential to help get rid of certain diseases by splicing out defective snippets of our genes. But because of the unknown long-term impact, some leading scientists are calling for a moratorium on its use,” says CBS.
2. Wideband medical radar
Painful mammograms requiring the patient to stand while her breast is compressed in an X-ray machine might soon be a thing of the past. Current mammography techniques are not only painful but expensive, and may expose the patient and clinicians to harmful ionizing radiation. But medical radar is now being developed for imaging breast cancers, using radio waves instead of sound or radiation. Medical radar uses electromagnetics similar to a microwave oven or cell phone, but at extremely low power. It is also a fast and easy-to-use technology. The process takes less than a minute, and both breasts can be scanned while the patient lies comfortably on a table.
3. 3D bioprinting of human tissue
The process is based on liquefying cells from either the patient or a donor in order to provide oxygen and nutrients. The cells are then deposited on a scaffold, layer by layer, based on a predetermined configuration customized to the patient. Then the bioprinted structure is incubated until it becomes viable tissue. Several universities have created their own bioprinters, and manufacturers such as the Swiss-based regenHU Ltd. and German Envision TEC are selling 3D bioprinting equipment and materials.
California-based Organovo and other companies are currently providing functional human tissue for pharmaceutical testing, and in December 2016 Organovo presented the first data showing survival and sustained functionality of its 3D bioprinted human liver tissue when implanted into animal models. Organovo aims to submit such therapeutic liver tissue to the FDA in as soon as three years. Moreover, Russian 3D Bioprinting Solutions printed a functioning thyroid in a mouse model and claims to be ready to do the same in humans.
4. Smart acupuncture
It might be one of the oldest forms of healing, but acupuncture has some innovations on the way. According to Forbes, Kiseok Song, a student at the Korea Advanced Institute of Science and Technology, has created a way to deliver “ smart acupuncture”—a version of the ancient practice that uses electro-acupuncture to provide data on treatment. While the technology is still in development, this could potentially transcend multiple fields of study as a way of healing.
5. Electromagnetic acoustic imaging (EMAI)
This is an emerging imaging technology that combines bio-electromagnetism with acoustics. The result is an ultrasound device that’s safer than a CT and can provide images that approach MRI quality. It offers physicians the ability to distinguish between malignant and benign lesions at a fraction of the cost of higher-end systems such as MRI or PET.
The science is based on dissimilar tissues reacting differently to outside stimuli. Each layer of tissue will vibrate at its own unique frequency when stimulated. This can be measured and converted into an image by means of ultrasound detectors. Researchers have used light, ultrasound, and electromagnetic energy for stimulating tissue.
Cancerous tissue is 50 times more electrically conductive than normal tissue, and electromagnetic energy also has the ability to penetrate much more deeply into the body than light. This makes electromagnetic acoustic imaging an excellent technology for diagnosing a whole range of tumors despite their location. Studies have shown that the low levels of electromagnetic energy required for the body are safe, and can detect tumors as small as two millimeters in diameter. Not only is EMAI effective, less expensive, and safe, it’s fast and the equipment is portable.
6. The Microsoft Kinect-powered physical therapy
With the physical therapy industry being estimated at USD 30 billion, it has been changing rapidly, also with the help of Virtual Reality and motion-sensor technology, ready to improve the process. For example, in 2015, the FDA approved Reflexion Health to introduce an at-home rehabilitation program using Microsoft’s Kinect. Vera is a digital medicine software system that uses the Kinect technology in helping patients with musculoskeletal rehabilitation. When used, patients will see an avatar on their television screen that will coach and motivate them to perform the exercises at home. The sensor will track their progress and report the data back to the patient’s physical therapist who is also monitoring their activity in real-time.
7. Headspace helping meditation
According to the National Center for Complementary Integrative Health, meditation can have a profound impact on both your mental and physical health. It’s becoming apparent that this is a great alternative to taking medication, and is something you should certainly consider if you experience anxiety. Though technology and meditation may not seem like a likely pairing, apps like Headspace can help you maintain your mental focus while on the go.
8. Nanobots treating strokes
Stroke is the No. 5 killer in the United States. Even when the patient survives the result can be long-term disability, which can be heartbreakingly painful and very expensive. Nanotherapeutics, treating disease on the molecular level, is already being used in the treatment of cancer and infections. Now emerging targets of nanobots are breaking up stroke-causing blood clots and the precision delivery of drugs for reversing the effects of stroke.
Scientists have been studying platelet-sized nanobots coated with a tissue plasminogen activator (tPA), one of the most effective clot-busting drugs known. These nanobots are fabricated as aggregates of multiple smaller nanoparticles (NPs). The microscale aggregates remain intact when flowing in blood under normal conditions, but break up into individual nanoscale components when exposed to the blocked artery.
9. The Echopixel – A revolution in 3D medical imaging
EchoPixel renders patient-specific anatomy in an intuitive, interactive virtual reality format, leading directly to increased clinical knowledge, faster operations, and better care. True 3D, from EchoPixel, is an advanced medical visualization software solution. It offers physicians an unprecedented opportunity to view and interact with patient tissues and organs in a truly 3D form, as if they were real physical objects.
It takes data from CT and MRI scans and transforms it into 3-D holographic images so she can view and interact with patient tissues and organs as if they were real physical objects. Medical 3-D imaging is not new, but the way organs appear to pop out of the screen and the ease at which the anatomy can be manipulated has never been seen before in medicine.
10. Human head transplants
Sergio Canavero , an Italian neurosurgeon, intends to attempt the first human head transplant, though no successful animal transplants with long-term survival have yet been made. Because of the difficulty of connecting the spinal cord, Canavero has suggested improvements in the process using a special blade and polyethylene glycol, a polymer used in medicine as well as in everything from skin cream to the conservation of the Mary Rose, can help start growth in spinal cord nerves.
A special bio-compatible glue will hold the spinal cord together so it can fuse with the donor body. The patient will then be put in a drug-induced coma for four weeks while the connection between the head and body heals. Canavero says all the technology he needs is available, and estimates the procedure will take about 36 hours and require the services of 150 medical professionals. He expects a 90% chance of success, as in a 90% chance the patient is up and walking around a few months after the surgery. This all still sounds like science fiction, and medical professionals are mostly skeptical of Canavero’s plan.