Beating Burnout, Finding Balance Mindful Lessons for a Meaningful Life
Manage overwhelm and find renewed passion in your life and work Never-ending to-do lists, constant deadlines, intense workloads and the guilty feeling you're not doing enough--does this sound all too familiar? If so, it's time to take a step back and find a better balance for your work and...
| Otros Autores: | |
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| Formato: | Libro electrónico |
| Idioma: | Inglés |
| Publicado: |
Melbourne, Victoria :
John Wiley & Sons Australia, Ltd
[2023]
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| Materias: | |
| Ver en Biblioteca Universitat Ramon Llull: | https://discovery.url.edu/permalink/34CSUC_URL/1im36ta/alma991009757918306719 |
Tabla de Contenidos:
- Cover
- Title Page
- Copyright Page
- Contents
- About the author
- Introduction
- How to use this book
- Chapter 1 On self-awareness
- Rural South Australia
- Self-awareness: the first step
- Emotional intelligence
- Why is self-awareness so important?
- Mindfulness 101
- Formal and non-formal mindfulness practices
- Getting started
- The 90-second breathing technique
- Can 90 seconds really make such a difference?
- Chapter 2 On burnout and self-care
- The Southwest, United States
- Melbourne, Australia
- So what is burnout?
- Real-life examples of burnout
- Stages of burnout
- Nobody is exempt from burnout
- A too-busy world
- The good news about beating burnout
- Self-care essentials
- Exercise
- Nutrition
- Adequate sleep
- Regular renewal breaks
- Mental stimulation outside of work
- Mindful meditation or downtime
- More good news
- Chapter 3 On stress and resilience
- Virunga National Parc, Rwanda
- Modern-day fight-or-flight (the stress response)
- Achieving balance
- The relaxation response
- The amygdala hijack
- The evolution of stress
- Stress vs burnout
- A few words on resilience
- The power of the breath
- Better quality sleep: a bonus of deep breathing
- When to use deep breathing
- Chapter 4 On self-regulation
- Back roads of Uganda
- Types of self-regulation
- Sensory regulation
- Emotional regulation
- Cognitive regulation
- Why is self-regulation so important?
- How to develop self-regulation
- The 'Coming to your senses' exercise
- Be comfortable with doing nothing
- Create space with mindfulness
- 90-second breath breaks
- Body scan practices
- The cumulative positive benefits
- Chapter 5 On overwhelm and anxiety
- 11 000 feet above South Australia
- Overwhelm in the modern world
- How creating a stress-reduction course stressed me out
- The myth of multitasking.
- Anxiety
- 'What if' thoughts
- Managing overwhelm
- Managing anxiety
- Chapter 6 On fear and trust
- Kathmandu, Nepal
- Primal fear
- Demystifying fear and understanding it better
- Embracing fear in the workplace
- Seeking the uncomfortable
- Developing a relationship with fear and trust
- On the other side of fear is trust
- Flipping your fears
- Imposter syndrome and limiting beliefs
- Chapter 7 On purpose and perseverance
- Pygmy village, Cameroon
- Somewhere in Benin
- Climbing that mountain
- Humans like progress
- Never give up on your dreams
- Aligning with purpose
- It doesn't have to change the world, just your world
- Intrinsic rather than extrinsic motivators
- The 'five whys'
- Knowing your values
- Getting to know your values
- Chapter 8 On gratitude and compassion
- Masai Mara, Kenya
- What is gratitude?
- Not just 'warm and fuzzy'
- The reticular activating system (RAS)
- Experiencing happiness
- Getting your daily DOSE of happiness chemicals
- Dopamine
- Oxytocin
- Serotonin
- Endorphins
- How to boost these happiness chemicals naturally
- Easy gratitude journalling
- Random acts of kindness
- Ladakh, Indian Himalaya
- A gentle reminder
- Chapter 9 On balance
- Koh Tao, Thailand
- What is balance?
- How do I know if I'm out of balance?
- Prevention is always better
- Tip 1: Come back to 'you' first
- Tip 2: Create clear boundaries
- Tip 3: Schedule 'you' time into your calendar
- Tip 4: Guard your time
- Tip 5: Get enough sleep
- The wheel of life
- The wheel of life domains
- Adopting a positive and growth mindset
- Conclusion
- Acknowledgements
- References
- Index
- EULA.
