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| Understanding Burnout to Unlock Healing |
In this article, we’ll examine how
self-compassion can serve as a vital tool for recovering from burnout. We’ll
draw on timeless wisdom from poets like John Keats, Robert Browning, W.B.
Yeats, and novelist Virginia Woolf, alongside modern psychological theories that provide
new insights into cultivating balance and well-being. By merging the emotional
depth of these literary figures with contemporary concepts like psychological
flexibility and the growth mindset, we can learn to navigate burnout and emerge
stronger, more resilient, and ready to embrace life with renewed vigour.
Whether you find comfort in poetry or explore new frameworks for emotional resilience, the path to healing starts with recognizing that self-compassion is not a luxury but a necessity. Let’s explore why self-compassion is crucial for healing from burnout and regaining your peace of mind.
Outline of this Post:
"Healing from Burnout: Why Self-Compassion is the Key"
- Understanding Burnout and Its Impact on Mid-Aged Professionals
- The Role of Self-Compassion in Healing Burnout
- New Theories on Balanced Perspectives: A Modern Approach to Self-Compassion and Burnout
- The Theory of Psychological Flexibility: Embracing Change with Self-Compassion
- The Growth Mindset: Transforming Setbacks into Opportunities
- The Dual Process Model of Coping: Integrating Both Action and Emotion
- Emotional Intelligence: Navigating Burnout with Empathy for Self and Others
- The Self-Compassionate Leadership Model: Leading from a Place of Wellness
- The Well-Being Paradox: The Role of Rest in High Achievement
A Balanced Approach to Self-Compassion and Burnout Recovery
Cultivate Self-care - Literary Wisdom: What Keats, Browning, Yeats, and Woolf Can Teach Us
- John Keats: The Power of Quiet Reflection
- Robert Browning: Embracing Imperfection
- W.B. Yeats: Finding Balance Between Effort and Rest
- Virginia Woolf: The Importance of Space and Quiet
- Practical Tips for Cultivating Self-Compassion
- Conclusion: The Road to Renewal- Embracing Self-Compassion for Lasting Healing
- References
Understanding Burnout and Its Impact on
Mid-Aged Professionals
Burnout is often mistaken for just being “tired.” In reality, it runs
much deeper. It represents a state of emotional, physical, and mental
exhaustion brought on by extended periods of stress and overwork. Individuals
in their 30s and 40s, who are usually navigating career milestones, family
responsibilities, and societal pressures, are especially at risk. The burden of
these demands can diminish one's sense of purpose and connection, leading to
feelings of being overwhelmed and isolated.
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| Burnout Ends | Hope Begins |
The Role of Self-Compassion in Healing
Burnout
Self-compassion involves treating yourself with the same kindness and
understanding you would extend to a friend. Instead of harshly judging yourself
for experiencing burnout, self-compassion promotes a gentle and supportive
approach to your own struggles. It serves as an emotional reset, countering the
critical voices that often arise during stressful times.
Healing through art particularly expressive arts, healing power of
practicing meditation for wellness and holistic self-care. We must give our
mind and body a break. It can accelerate our growth and progress because we
choose the break instead of burning out at some critical time when taking a break
would be a thoroughly unwelcome thing not aligning with our schedules, and
goals.
Interesting
Definitions from Susannah C. Coaston’s “Self-Care Through Self-Compassion: A
Balm for Burnout”
Susannah’s article cites many quotations out of which these resonated
with my vision and what I want to share about self-compassion and its
relationship with self-care,
- “Self-compassion, a construct from Buddhist thought, consists of
self-kindness, common humanity, and mindfulness, and is characterized by
gentleness with oneself when faced with a perceived sense of inadequacy or
failure” (Neff, 2003).
- “Self-care can be defined as an activity to “refill and refuel oneself
in healthy ways” (Gentry, 2002, p. 48).
- “In wellness counselling, optimal functioning of the mind, body, and spirit is the goal for holistic wellness (Myers, Sweeney, & Witmer, 2001).
- Spirituality in counselling has been defined as “the capacity and tendency present in all human beings to find and construct meaning about life and existence and to move toward personal growth, responsibility, and relationship with others” (Myers & Williard, 2003, p. 149).
- Engaging in a creative, expressive art activity for the purposes of
spiritual practice and healing can be incredibly powerful to heal mind, body,
and soul (Lane, 2005).
New Theories on Balanced Perspectives: A
Modern Approach to Self-Compassion and Burnout
As burnout becomes an increasingly prevalent concern in our high-pressure, fast-paced society, researchers and psychologists have introduced new theories that provide innovative insights into managing stress and achieving a balanced life. These theories extend beyond conventional methods of mental wellness, integrating modern concepts of self-compassion, cognitive flexibility, and emotional intelligence. In this section, we will delve into some of these contemporary theories and their relevance to recovering from burnout.
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| Self-compassion to Heal from Burnout |
Kristin D. Neff in “Self-Compassion: Theory, Method, Research, and Intervention” in Annual Review of Psychology, 74(1) “This review presents my theoretical model of self-compassion as comprised of six different elements: increased self-kindness, common humanity, and mindfulness; as well as reduced self-judgment, isolation, and overidentification”. She postulates three practices we need to add in our perspectives- self-kindness, common humanity, and mindfulness; and also drew attention to three toxic habits which we must avoid to practice self-compassion, we need to minimize: -self-judgment, isolation, and overidentification.
Her research shows, “self-compassion is a productive way of approaching distressing thoughts and emotions that engenders mental and physical well-being. It also reviews research that dispels common myths about self-compassion (e.g., that it is weak, selfish, self-indulgent or undermines motivation)” So her research dispels myths surrounding self-compassion that was taken to be an indulgent, weak and selfish pursuit. She asserts that self-compassion is a manner to deal with negative and toxic thought patterns-unlearning them to ensure our mental and physical well-being. In this way, it can increase our zeal and passion in pursuing our goals instead of what was deemed about it as falling into some sort of comfort zone. Genuine self-compassion enables us to address toxic thought patterns and move on. It can give us time and space to have fewer unresolved issues -minimizing the chances of burnout and breakdown.
1. The Theory of Psychological Flexibility:
Embracing Change with Self-Compassion
One of the most influential modern theories is Psychological Flexibility, a concept rooted in Acceptance and Commitment Therapy (ACT). This theory suggests that being able to adapt to changing circumstances while maintaining psychological well-being is crucial for mental health. It involves accepting difficult thoughts and emotions instead of avoiding or suppressing them.
"Being more open and accepting of emotional experiences, being willing to engage in difficult activities to persist in the direction of important values, allows a person to pursue a rich, meaningful life right away"".. (Todd B Kashdan), he adds, "Another perspective on the health benefits of psychological flexibility arrives from work on the ability to switch one’s focus from one life domain to another, one time perspective to another, and ensure that various important elements of a person’s identity are being satisfied in a harmonious manner". (Todd B Kashdan)
To achieve psychological flexibility, a person must maintain a delicate balance between investing effort into our current surroundings and conserving mental energy.
Psychological flexibility encourages professionals experiencing burnout
to confront their uncomfortable emotions rather than resist them. By practicing
self-compassion and understanding that burnout is a natural response to stress,
individuals can permit themselves to feel and then shift their mindset towards
positive actions—like setting boundaries or prioritizing self-care. This
ability to navigate between discomfort and engagement in life in a balanced
manner supports a sustainable recovery from burnout.
2. The Growth Mindset: Transforming Setbacks
into Opportunities
Coined by psychologist Carol Dweck, the Growth Mindset theory has gained
significant attention for its relevance to personal development and
professional success. A growth mindset is the belief that abilities and
intelligence can be cultivated over time through effort, learning, and
perseverance. This concept can be particularly transformative for those facing
burnout, as it nurtures resilience and the capacity to see challenges as
opportunities for growth.
When applied to burnout, a growth mindset encourages professionals to
interpret their experience not as a failure, but as an indication that changes
are necessary in how they work, manage stress, and care for themselves. In this
context, self-compassion means recognizing burnout as a cue for growth and
learning, rather than a permanent state of exhaustion. It invites professionals
to reflect on their needs and make thoughtful adjustments, rather than letting
burnout define their identity.
3. The Dual Process Model of Coping:
Integrating Both Action and Emotion
The Dual Process Model of Coping, introduced by psychologist Margaret
Stroebe, offers a more integrated way to handle stress. This model suggests
that coping consists of two complementary processes: loss-oriented coping and
restoration-oriented coping. Loss-oriented coping is about processing and
accepting the emotional pain that arises from challenging experiences (like
burnout), while restoration-oriented coping involves taking proactive steps to
regain balance and energy (such as engaging in self-care, setting boundaries,
and redefining work-life priorities).
The dual process model of coping; “proposes that adaptive coping is
composed of confrontation--avoidance of loss and restoration stressors. It also
argues the need for dosage of grieving, that is, the need to take respite from
dealing with either of these stressors, as an integral part of adaptive coping.
(M Stroebe, & H Schut)
What makes this theory appealing is its acknowledgment that both
emotional healing and practical action are essential. A well-rounded view of
burnout requires us to not only allow ourselves to mourn the stress we've faced
but also to take intentional actions to rejuvenate our energy. This perspective
aligns with self-compassion, highlighting the need to recognize our feelings
while also actively working towards a healthier lifestyle.
4. Emotional Intelligence: Navigating Burnout
with Empathy for Self and Others
Emotional intelligence (EI), which is the ability to recognize, understand, and manage one’s own emotions while also being aware of and influencing the emotions of others, plays a crucial role in managing burnout. Recent studies indicate that professionals with high emotional intelligence are better prepared to handle stress, maintain resilience, and build positive relationships, both in their work and personal lives.
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| Empathy |
In terms of burnout, emotional intelligence helps individuals spot early signs of stress, understand the emotions that contribute to burnout, and respond to themselves with empathy and compassion. This encourages a caring approach to our own feelings, leading to improved self-care and a decrease in burnout symptoms. Additionally, developing emotional intelligence can assist mid-aged professionals in nurturing healthier relationships with colleagues, family, and friends, providing an extra layer of support in their lives.
“Cultivating empathy and self-awareness in the workplace can help employees become more emotionally intelligent, and in turn, more resilient to burnout”. Corporate Wellness Magazine. Following Seven strategies are enumerated by Corporate Wellness Magazine as guidelines for improving empathy and self-awareness among corporate professionals.
- Encouraging self-reflection
- Fostering open communication
- Teaching active listening
- Promoting empathy-building exercise.
- Offering professional development opportunities.
- Setting realistic expectations and boundaries.
- Recognizing and rewarding achievements (Corporate Wellness Magazine)
5. The Self-Compassionate Leadership Model:
Leading from a Place of Wellness
Self-Compassionate Leadership is an emerging concept that combines self-compassion with effective leadership practices. Research indicates that leaders who embrace self-compassion are better equipped to support their teams and cultivate an atmosphere of trust and productivity. When leaders practice empathy towards themselves, they can extend that same kindness to others, promoting a culture of well-being.
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| Reignite Your Spark- Sustaining Leadership & Compassion |
This concept is particularly relevant for mid-aged professionals in
leadership positions who often grapple with a heavy sense of responsibility.
Self-compassionate leadership highlights that leaders can only provide genuine
support to their teams when they prioritize their own well-being. This involves
setting realistic expectations, encouraging healthy work-life boundaries, and
fostering an environment where mistakes are seen as opportunities for growth
rather than failures. For those facing burnout, adopting this perspective can
help ease the guilt and pressure that frequently accompany leadership roles.
6. The Well-Being Paradox: The Role of Rest
in High Achievement
Another emerging idea, known as The Well-Being Paradox, examines the relationship between high achievement and neglecting personal well-being. In a society that glorifies constant hustle, this paradox suggests that true success is attainable only when we learn to value rest and self-compassion alongside our work commitments.
“It is no measure of health to be well adjusted to a profoundly sick society.” J. Krishnamurti. Aldous Huxley in his book Brave New World Revisited (1958): “The real hopeless victims of mental illness are to be found among those who appear to be most normal”.
“We strive to be the best in academics, only to confront the reality that this pinnacle doesn't exist. Instead, the pursuit is about being your best, a definition unique to each individual.” …. The self-care paradox underscores the dilemma of dedicating substantial time and energy to external goals while potentially neglecting one’s mental, emotional, and physical health …. “It's a cyclical process – we must fill our cup before pouring into other aspects of life.” Sara Fontecha Morgan-in The Self-care Paradox.
This theory emphasizes the need to recognize that our bodies and minds are not machines. Genuine productivity stems from a sustainable balance that incorporates downtime, reflection, and moments of renewal.
Regarding burnout, the well-being paradox encourages professionals to challenge the belief that productivity can only be achieved through unyielding effort. By finding a balance between hard work and rest, professionals can not only prevent burnout but also enhance their long-term performance and overall satisfaction.
A Balanced Approach to Self-Compassion and Burnout Recovery
These emerging theories provide important insights for mid-aged
professionals dealing with burnout. They highlight the need for a balanced,
holistic approach to healing—one that combines emotional awareness, resilience,
and practical steps. As you work towards recovery, keep in mind that
self-compassion is the cornerstone of these theories.
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| A Balanced Approach towards Life |
By fostering psychological flexibility, embracing a growth mindset, or
practicing self-compassionate leadership, you are making significant strides
toward healing. Adopt these contemporary perspectives not just to recover from
burnout, but to flourish in both your career and personal life.
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| Striking Work and Life Balance |
Literary Wisdom: What Keats, Browning, Yeats,
and Woolf Can Teach Us
1. John Keats: The Power of Quiet Reflection
John Keats, celebrated for his reflective poetry, often explored the
balance between work and rest, beauty and sorrow. His well-known line from Ode
to a Nightingale — “Thou wast not born for death, immortal Bird!”—serves as a
reminder that even in our most challenging moments, we have the capacity to
transcend our difficulties. Keats implies that healing is found in moments of tranquillity
and appreciation.
For a professional experiencing burnout, practicing self-compassion
might involve taking time to pause—whether it's a leisurely evening walk,
indulging in poetry, or engaging in brief, quiet meditation. These moments can
help rekindle a sense of intrinsic worth and serve as a powerful remedy against
the relentless pace of everyday life.
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| Quiet Reflection |
2. Robert Browning: Embracing Imperfection
Robert Browning, renowned for his dramatic monologues, frequently
examined the intricacies of human nature. In poems such as "The Bishop
Orders His Tomb at St. Praxed’s Church," Browning portrays how individuals
are constantly striving for something greater, often weighed down by
self-criticism and a yearning for perfection.
In our professional lives, it’s easy to fall into the perfectionism
trap—thinking we must always improve, accomplish more, and surpass
expectations. However, self-compassion means acknowledging that imperfection is
a natural part of being human. The healing process begins when we release
unrealistic standards and accept the simple notion of being “good enough,” as
Browning's work suggests.
3. W.B. Yeats: Finding Balance Between Effort
and Rest
W.B. Yeats’ poetry often explored the conflict between personal ambition
and the quest for inner peace. In "The Lake Isle of Innisfree," Yeats
envisions a retreat into nature as a sanctuary for solitude and rejuvenation.
This poem conveys that self-compassion encompasses not only self-care but also
the recognition of the importance of rest.
For professionals facing burnout, Yeats reminds us that taking time to
rest is not a sign of weakness but rather a mark of wisdom. We can nurture
self-compassion by allowing ourselves to rest and recharge without guilt.
Striking a balance between ambition and relaxation is crucial for sustained
well-being.
4. Virginia Woolf: The Importance of Space
and Quiet
Virginia Woolf’s works, especially in Mrs. Dalloway and To the
Lighthouse, highlight the healing power of silence and space. Woolf’s
characters often seek moments of reflection, cherishing time spent alone to
process their inner struggles and gain clarity.
For a professional dealing with burnout, Woolf’s insights serve as a
reminder that creating space—whether through journaling, taking breaks, or
simply unplugging from digital distractions—can help restore our mental energy.
These moments are acts of self-compassion, enabling our minds to heal and
regain focus.
Practical Tips for Cultivating
Self-Compassion
While literature offers deep insights, truly healing from burnout
necessitates taking action. Here are some straightforward ways to start
practicing self-compassion in your everyday life:
- Acknowledge Your Feelings: Just as the poets mentioned expressed their raw emotions, allow yourself to recognize and validate your feelings of exhaustion, frustration, or disillusionment. Journaling can be an effective way to do this.
- Practice Gentle Self-Talk: Swap out harsh self-criticism for kinder words. Instead of thinking, “I’m failing,” try saying to yourself, “I’m doing the best I can right now.”
- Create Space for Rest: Make time for activities that rejuvenate you, whether it’s a walk in nature, spending time with loved ones, or simply enjoying some quiet moments.
- Set Boundaries: Don’t hesitate to say no to things that drain your energy. Establish clear boundaries between work and personal life to help preserve your well-being.
- Engage in Creative Expression: Like Keats, Browning, Yeats, and Woolf, find creative outlets to express your thoughts and feelings. Writing, painting, or making music can provide relief and help you reconnect with your passions.
Conclusion: The Road to Renewal- Embracing Self-Compassion for Lasting Healing
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| Emerging out of a Burnout |
Incorporating self-compassion into our daily routines—whether by acknowledging our emotions, setting boundaries, or practicing mindful rest—empowers us to rebuild our strength without guilt. The fresh perspectives provided by theories such as psychological flexibility and emotional intelligence can further enhance this journey. While literature provides profound insights, the real work of healing from burnout requires action.
Burnout doesn’t have to be seen as a failure; instead, it can serve as a
powerful trigger for growth and change. By embracing a balanced and
compassionate approach to our work and personal lives, we can not only recover
from burnout but also establish a more sustainable and fulfilling way of living
and leading. It’s important to remember that healing starts with being kind to
yourself. When you recognize your own worth and practice self-compassion, you
open the door to lasting renewal and a stronger connection with yourself and
others.
If you’re experiencing burnout, it’s perfectly okay to take a step back. Use self-compassion as a tool for healing, restoring your inner balance, and moving forward with renewed energy. By tuning into your inner voice and giving yourself the care you need, you’ll discover that recovery is not just possible—it’s attainable.
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| Practice Self-care to avoid Burnout |
Integrating self-compassion into your daily life is a valuable
investment in your mental and emotional health. Allow yourself the time and
space to heal, and keep in mind the words of Yeats: "We make out of the
quarrel with others, rhetoric, but of the quarrel with ourselves, poetry."
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| Soar into Renewal- No more Burnouts Again! |
You want to unlock your potential but you need some professional advice to cope with issues like anxiety, depression or lack of motivation. You need to cope with any issues that affect your functionality, productivity, creativity and generativity. Then you can seek Online Therapy from professionals. Your journey of self-transformation awaits your initiative for your self-care.
Online Therapy
References
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| Online Therapy |
- Neff, Kristin. (2023). Self-Compassion: Theory, Method, Research, and Intervention. Annual Review of Psychology. 74. 10.1146/annurev-psych-032420-031047.
- "Emotional Labor and Emotional Exhaustion in Psychologists: Preliminary evidence for the protective role of self-compassion and psychological flexibility": URL: https://www.sciencedirect.com/science/article/pii/S2212144724000048.
- Susannah C. Coaston in “Self-Care Through Self-Compassion: A Balm for Burnout”, Volume 7 - Issue 3, URL: https://tpcjournal.nbcc.org/self-care-through-self-compassion-a-balm-for-burnout/
- Kashdan TB, Rottenberg J. Psychological flexibility as a fundamental aspect of health. Clin Psychol Rev. 2010 Nov;30(7):865-78. doi: 10.1016/j.cpr.2010.03.001. Epub 2010 Mar 12. PMID: 21151705; PMCID: PMC2998793.
- Stroebe M, Schut H. The dual process model of coping with bereavement: rationale and description. Death Stud. 1999 Apr-May;23(3):197-224. doi: 10.1080/074811899201046. PMID: 10848151.
- The Role of Emotional Intelligence in Preventing Burnout: Developing Empathy and Self-Awareness at Work, By Corporate Wellness Magazine, URL: https://www.corporatewellnessmagazine.com/article/the-role-of-emotional-intelligence-in-preventing-burnout-developing-empathy-and-self-awareness-at-work.
- Journal of Applied Psychology, When Leader Self-Care Begets Other Care: Leader Role Self-Compassion and Helping at Work, by Klodiana Lanaj, Remy E. Jennings, Susan J. Ashford, and Satish Krishnan, Online First Publication, October 14, 2021. http://dx.doi.org/10.1037/apl0000957
- Enrique Dans on The paradox of work, Professor of Innovation at IE Business School and blogger (in English here and in Spanish at enriquedans.com), URL: https://medium.com/enrique-dans/the-paradox-of-work-73919c6f6fa4
- The Self-Care Paradox, By Sara Fontecha Morgan, February 7, 2024 URL; https://www.spiegeloog.amsterdam/the-self-care-paradox/
- The paradox of wellbeing: When ill-being helps us along our way Responsible Wellbeing, Published in Age of Awareness, URL: https://medium.com/age-of-awareness/the-paradox-of-wellbeing-when-ill-being-helps-us-along-our-way-2541c17a4c64
- Regarding the Quote ‘It Is No Measure of Health…’, Written by THE FOUNDATION STAFF URL”: https://kfoundation.org/it-is-no-measure-of-health-to-be-well-adjusted-to-a-profoundly-sick-society/