- Guest: Cait Donovan, burnout expert and author of “The Bounce Backability Factor”
Key Topics & Discussion Points:
- Gratitude Journal: A Misguided Advice for Burnout Recovery
- Cait Donovan explains that while gratitude journals are beneficial in general, they are not effective for individuals suffering from burnout due to their inability to evoke a genuine emotional response during such times.
- Pull Quote: “When you’re burnt out, engendering feelings of gratitude is really, really hard…it feels like a little paternalistic, a slap in the face.”
- Cait’s Personal Journey with Burnout
- Cait shares her own experience with burnout as a female entrepreneur and how existing research didn’t cater to her situation.
- Pull Quote: “I burnt out as a female entrepreneur in a job that I loved, and the research did not speak to me.”
- The Role of Adverse Childhood Experiences in Burnout
- She delves into how early childhood trauma and adverse experiences can contribute to burnout later in life.
- Pull Quote: “There were huge empty holes of things in my life that I wasn’t really paying attention to… early childhood trauma could lead to burnout later.”
- The Importance of One Supportive Adult
- Cait highlights the impact of having at least one adult who believes in you during childhood and how it can mitigate the effects of trauma.
- Pull Quote: “Having one adult who consistently shows up for you…is enough to buffer out a pretty extreme traumatic experience.”
- The Impact of Returning to the Office on Burnout
- Discussion on how the transition back to office work post-COVID-19 is contributing to increased burnout levels.
- Pull Quote: “We are changing the rules of engagement halfway through the game…it’s just upsetting.”
- Differentiating Burnout from Stress
- Cait distinguishes between stress and burnout, emphasizing the inability of those suffering from burnout to feel refreshed even after a break.
- Pull Quote: “If you are burnt out, you will take a 10-day vacation and not be refreshed and ready to go when you come back.”
- Resentment Journal: An Unconventional Approach
- Cait recommends maintaining a resentment journal as a starting point for addressing burnout, which helps identify where personal boundaries are being crossed.
- Pull Quote: “Use a resentment journal when burnt out… it shows every single place where our boundaries are being crossed.”
- Simple Self-Care Practices
- Emphasizes basic self-care like responding to natural body signals, such as drinking water when thirsty or resting when tired.
- Pull Quote: “Practice foundational self-care… start paying attention to how often you’re overriding your signal that it’s time to go to the bathroom.”
- Book and Podcast Recommendations
- “The Bounce Backability Factor” by Cait Donovan
- “Fried: The Burnout Podcast“
- Cait Donovan’s website, full of helpful insights to help you deal with burnout!
Conclusion:
- Cait’s insights provide a deeper understanding of burnout and practical steps for recovery.
- Phil Gerbyshak wraps up the episode by appreciating Cait’s expertise and recommending her book and podcast for further exploration into managing burnout.