Shaking Off Burnout

A lot has been written about Taylor Swift recently, not all of it has been positive. But that’s a whole other issue. So I’m jumping on the content bandwagon.

Since reading about the stress cycle in the book ‘Burnout: The secret to solving the stress cycle’ by Emily and Amelia Nagoski, I’ve referenced Taylor Swift’s (possibly) most famous - and catchy - song, when sharing this with clients.

‘Shake It Off’ offers a remedy for burnout.

Understanding the Stress Cycle

To appreciate how ‘Shake It Off’ can help, we first need to understand the stress cycle. This is a physiological process that begins when we encounter a stressor, triggering a? threat response, AKA the fight-or-flight response. A stressor can be external or internal, big or small. It can range from meeting a bear in the woods, to a near miss in a car, to the ping of a DM from that really difficult colleague, or a Friday 4:45pm invite to a 9am Monday meeting invite, with no topic. [Managers, if you’re reading this, for the love of Taylor, please don’t do that! And even if you don’t do THAT, please give your team context for unexpected meeting invites. Especially if they are prone to rumination.]

When we encounter a stressor our heart rate increases, muscles tense, and stress hormones - cortisol, with a side of adrenaline - flood our bodies.? Ideally, once the threat passes, our body should return to a state of calm. This complete process is what we call "closing the stress cycle."

The stress cycle has three parts:

1. Stressor: An actual or perceived threat to our safety.
2. Response: A physiological response to the stressor, designed to enable us to get to safety. We now know there are at least five responses:? fight, flight, freeze, fawn and flop.
3. Release: Our body returning to a state of calm.

However, in our fast-paced, always-on world, we often don't fully close the stress cycle. We move from stressor to stressor without giving our bodies a chance to complete the process, which can lead to chronic stress; and chronic stress is a primary contributor to burnout.

The Consequences of Chronic Stress

When we regularly fail to close the stress cycle, the effects can be profound on our mental and physical health.

Mentally and emotionally, the toll can lead to:

1. Anxiety and depression
2. Difficulty concentrating
3. Memory problems
4. Mood swings
5. Emotional exhaustion

Physically, long-term chronic stress can lead to:

1. Weakened immune system
2. Cardiovascular issues
3. Digestive problems
4. Chronic pain and tension
5. Sleep disturbances

Over time, this accumulation of stress can culminate in burnout. Burnout is characterised by physical and emotional exhaustion, cynicism, and a reduced sense of personal accomplishment, and if not dealt with can have hugely negative effects on our lives.

Enter Taylor Swift, Stage Left

So, how can Taylor Swift help us reduce stress and burnout??

The answer lies in the power of music and movement to help close the stress cycle.

Swift's song "Shake It Off" isn't just a catchy pop anthem; it's an invitation to engage in one of the most effective ways to complete the stress cycle: physical movement.?

When we dance or move, especially to upbeat music like "Shake It Off," several things are happening that help us close the stress cycle:

1. Physical release: Dancing allows us to physically "shake off" the tension that builds up in our bodies during stress and close the stress cycle.
2. Emotional expression: Moving to music can provide an outlet for emotional release, which can help us process and let go of negative feelings.
3. Endorphin boost: Physical movement releases endorphins, our body's natural mood elevators, which also suppress the stress hormone cortisol.
4. Mindfulness: Focusing just on the music and movement can bring us into the present moment, providing a break from worry and rumination. You may find listening through headphones, silent disco style, helps with this.
5. Social connection: Dancing with others (even virtually) can foster a sense of community and belonging, which is crucial for good mental health.

The "Shake It Off" Approach to Closing the Stress Cycle

Using "Shake It Off" as a way to close the stress cycle can be both fun and effective. As can other catchy, upbeat songs.?

Here's how you could incorporate this into your life:

1. Recognition: When you feel stress building, acknowledge it as your cue to take action.
2. Permission: Give yourself permission to take a break from what you are doing - if it is safe to do so. Even a microbreak of the length of a song can help.
3. Play: Put on "Shake It Off" or another upbeat song that resonates with you.
4. Move: Dance, jump, shake—whatever feels good for you, The key is to move your body for the duration of the song.
5. Breathe: After the song ends, take a few deep breaths to help your body transition back to a calmer state.
6. Reset: Go back to your tasks feeling refreshed and having successfully closed the stress cycle.

Conclusion: Shaking Off Burnout, Taylor Swift-Style

While Taylor Swift is an icon, she can't single-handedly solve the burnout epidemic. However music- especially songs like "Shake It Off"- provides a powerful tool we can use to manage our stress, and put the brakes on burnout. By incorporating regular "shake it off" sessions into our days we can ensure we're consistently closing the stress cycle, protecting our physical and mental health in the process.

Remember, this isn't about never experiencing stress, because some stress is good for us. Rather, it's about how we manage stress effectively, so that it has less change of leading to burnout.

So the next time you're feeling stressed or overwhelmed, take a cue from Taylor Swift: put on some music, move your body, and shake it off. Your mind and body will thank you.

Work With Me to Put the Brakes on Burnout

If you've started to notice signs that tell you burnout may be on the horizon, for yourself or your team, you can put the brakes on and turn it around.

If you're working in the service of others - whether that's in a charity, front line with clients, in customer service or hospitality, a coach or consultant - means often putting others' needs before yours to get the job done. If you don't have clarity on where your boundaries lie, it can seep into your life as work starts to take over, and then there's no turning back from burnout.

If you’d like some help to figure out what you really really want from life, if you’re ready to change your life-work balance, and set better boundaries, so you can say yes to more of what you love, and steer clear of burnout, let's chat!

Over the summer I'm offering a few 45-minute coaching sessions to help you put the brakes on burnout. In this session you'll come away with more clarity about what you need to change, with at least one action to help you move towards a better life-work blend that will reduce your chances of burnout. You'll also get to experience how coaching could help you, and what it would be like to work with me. Book in today: https://tidycal.com/jogibney/45-minute-coaching-call

Getting help

If you're feeling stressed or burnt out, and aren't sure where to get help, here are some UK resources:

• The Samaritans offer emotional support 24 hours a day - in full confidence, for anyone who is struggling. They're not only for people feeling suicidal. Call 116 123 - it's FREE or email [email protected]
• Mind have useful information about mental health at work
• The Mental Health Foundation have resources for further help
• Identify and find help for stress: NHS website
• Identify and find help for burnout: Mental Health UK
• Find a therapist: British Association for Counselling and Psychotherapy (BACP)

Please speak to your manager, HR/ People team, EAP (employee assistance programme), a trusted friend or colleague, and Mental Health First Aider, or your GP if you need help.

Cover image description: A woman of Asian descent with long black hair, wearing a yellow dress, with a yellow

flower behind her hair, is dancing on grass, her shoes in her hand. Photo by 王 术山 on Unsplash

#burnout

#stress

#LifeWorkBalance

#WorkLifeBalance