Emily Nagoski and Amelia Nagoski: The cure for burnout (hint: it isn't self-care) | TED

TL;DR

In this TED Interview series titled "How to Deal with Difficult Feelings," hosts Cloe Shasha Brooks interviews Dr. Emily Nagoski and Dr. Amelia Nagoski about burnout and its effects on both personal and professional lives.

Transcript

Transcriber: [How to Deal with Difficult Feelings] Cloe Shasha Brooks: Hello, TED community. You are watching a TED Interview series called "How to Deal with Difficult Feelings." I'm your host, Cloe Shasha Brooks, and a curator at TED. Today, we'll be focusing specifically on burnout, both personal and professional, with the help of two experts, D... Read More

Key Insights

• 📚 Personal experience of burnout: The inspiration for the book on burnout came from Amelia Nagoski's personal experience. She ended up in the hospital due to stress-induced abdominal pain, which made her realize the impact of stress on physical health.
• 🔥 Components of burnout: Burnout involves depersonalization, decreased sense of accomplishment, and emotional exhaustion. Men tend to experience depersonalization, while women tend to experience emotional exhaustion, but everyone can experience burnout differently.
• 💡 Completing the stress cycle: The stress cycle involves perceiving a threat, physically responding to it, and receiving the signal that the threat has passed. While stressors may not disappear, it's important to complete the stress response cycle to feel better.
• 💪 Overcoming fear of uncomfortable feelings: One barrier to listening to your body is the fear of uncomfortable feelings. Recognizing that feelings are tunnels and that they need to be experienced and processed can help in completing the stress response cycle and coping with burnout.
• 🤔 Recognizing burnout: Burnout can overlap with other experiences such as depression and anxiety. The feeling of being overwhelmed, exhausted, and worrying about not doing enough are key signs of burnout. If struggling to get out of bed and complete basic tasks, it may go beyond burnout.
• 💼 Addressing work burnout: Early warning signs of work burnout may include fantasizing about being in a different job while physically present at work. Recognizing and acknowledging the difficult feelings arising from work stress is important to prevent burnout.
• 🤝 Creating a supportive environment: Building a bubble of love around you with people who care about your well-being can help prevent and recover from burnout. It's not about self-care alone, but about caring for each other and creating a culture of kindness and support.
• 👥 Seeking support in the workplace: In some workplaces, it may be difficult to talk to managers about burnout. However, there are efforts in organizations to promote emotional and physical well-being, such as checking in on employees and creating a safe space for processing emotions.
• 🏫 Coping with burnout as a teacher: Teachers can reduce everyday stressors by getting involved in administrative decisions if possible. Completing the stress response cycle through exercise, good sleep, and surrounding themselves with supportive colleagues can also help teachers cope with burnout.

Questions & Answers

Q: What was the personal experience that inspired the coauthors to write the book on burnout?

The personal experience that inspired the coauthors to write the book on burnout was Amelia Nagoski's hospitalization due to stress-induced abdominal pain. She initially didn't believe that stress could manifest as physiological symptoms until her sister Emily provided her with a stack of peer-reviewed science on the topic.

Q: What are the three components of burnout according to the original definition?

According to the original definition by Herbert Freudenberger, the three components of burnout are depersonalization, decreased sense of accomplishment, and emotional exhaustion. Depersonalization refers to emotionally separating oneself from work, while decreased sense of accomplishment involves feeling that one's efforts are not making a difference. Emotional exhaustion is characterized by feeling overwhelmed and exhausted by all the demands.

Q: How can the stress response cycle be completed?

The stress response cycle can be completed by recognizing and dealing with both the stressors and the stress itself. Engaging in physical activity, such as jumping jacks or going for a walk, can help signal to the body that it is now a safe place. It is important to separate dealing with the stress from dealing with the things that caused the stress.

Q: How can one differentiate between burnout and something else?

It is recommended to consult a medical professional to differentiate between burnout and other experiences, such as depression, anxiety, grief, or rage. However, a layperson's definition of burnout is feeling overwhelmed and exhausted by everything one has to do, while still worrying that they're not doing enough. Burnout is not a mental illness but a condition related to overwhelming stress.

Q: What are some early warning signs of professional burnout?

Some early warning signs of professional burnout can include feeling overwhelmed and exhausted, constantly fantasizing about being in a different job, and a decreased sense of accomplishment. It's important to be aware of these signs and to recognize the hard emotions building up inside oneself. Turning towards these difficult feelings with kindness and compassion can help uncover the causes of burnout and initiate the healing process.

Q: How can someone talk to their manager or supervisor about their burnout and receive support?

If one feels comfortable, they can openly communicate with their manager or supervisor about their burnout and express their need for support. However, if this is not possible, there are corporations that are actively promoting emotional and physical well-being in the workplace. Additionally, creating a support system at home, where loved ones care about one's well-being, can also provide the necessary support to overcome burnout.

Q: How can individuals who feel stuck take the first step towards wellness?

The first step towards wellness is to redefine the concept and understanding of self-care. It is important to realize that self-care alone cannot cure burnout. Instead, building a bubble of love and support with people who genuinely care about one's well-being is crucial. Connecting with others, sharing feelings, and providing support to one another can help individuals take the first step towards wellness.

Q: What can teachers do to address burnout when every day is filled with stressors?

Teachers can take several steps to address burnout despite the daily stressors. Completing the stress response cycle through exercise, getting a good night's sleep, and using the power of imagination to release stress are effective strategies. Additionally, surrounding oneself with supportive colleagues who recognize the value of self-care and deserve care can create a bubble of love and support in the teaching profession.

Summary & Key Takeaways

• The TED Interview focuses on burnout, both personal and professional, and features Dr. Emily Nagoski and Dr. Amelia Nagoski, authors of the book "Burnout: The Secret to Unlocking the Stress Cycle."

• Burnout is defined as having three components: depersonalization, decreased sense of accomplishment, and emotional exhaustion, with different manifestations for men and women.

• The stress cycle is discussed as a way to deal with burnout, with suggestions for completing the cycle including physical activity, good sleep, and creating a supportive network.