How to Avoid Burnout on Repeat with Dr Claire Ashley

This week, Dr Claire Ashley joins us to dive into the realities of burnout and the real risk of it happening again. She talks about the 12 stages of burnout and how we can intervene before it can get worse.

Resources
Tara Brach on Real But Not True:    • Tara Brach on Real But Not True: Free...  
You Are Not a Frog Episode 112: Why We’re Ditching the Term ‘Imposter Syndrome’ with Dr Sarah Goulding: https://youarenotafrog.com/episode-112/
Laura Hyde Foundation: https://laurahydefoundation.org/
Connect with Claire
Instagram:   / drclaireashley  
Website: https://www.drclaireashley.com/
Do Yourself No Harm: https://do-yourself-no-harm.subbly.me/
The Burnout Doctor Facebook Group:   / 3259499617605347  
Faculty of Medical Leadership and Management Conference: https://www.fmlm.ac.uk/fmlm-conferenc...
If I Don’t Do It, No One Will: The Ultimate Guide to Loving Your Limits for Leaders Who Do It All: http://shapestoolkit.com/doingitall
THRIVE Weekly Planner: https://shapes-toolkit.mykajabi.com/t...
Episode Workbook and CPD forms: https://www.shapestoolkit.com/podcast...

[03:38] Claire’s Experience with Burnout
Claire first experienced burnout in 2019.
Back then, she made mistakes in addressing it. With the added pressure from the pandemic, recovery was difficult.
She was able to recognize the next time she started sliding into burnout.
Nowadays, it’s common for people to burn out multiple times.

[05:12] Why Burnout Happens
Burnout can occur when you’re not successful in managing unsustained stress at work.
If you’re in a toxic environment you’ll continue to burn out.
Burnout comes from both internal and external factors.
You may carry these internal traits that put you at risk. However, the system demands too much and its environment promotes burnout.

[09:21] Guilt and Shame as Weapons Against You
Many healthcare workers and professionals in the public sector struggle with internalized guilt and shame.
Remember that it’s not your fault. You have permission to take time off and make the decisions that can help you get better.
Burnout can change the brain's structure and function.

[19:58] How Burnout Affects Work
Burnout reduces professional efficacy. It impacts your cognition.
Even when burnt out, doctors continue to work. That doesn’t mean they aren’t struggling.

[24:22] Breaking Out of the Burnout Cycle
When you’re burnt out, the amygdala is more active and it becomes difficult to control emotional responses.
Recognizing where you are in the 12 stages of burnout can help you to intervene and stop its progress.
One of the 12 stages of burnout is having behavioural changes that loved ones may recognize.

[27:40] The Twelve Stages of Burnout
Stage 1 is excessive drive or ambition.
Stage 2 is pushing yourself to work harder and being unable to switch it off.
Listen to the episode to learn about stages 3 onward and how burnout may change you in each stage.

[31:29] Burnout Treatment and Prevention
Work with functional teams and create a safe work environment
Having your peer’s support and building relationships can also protect you.
Imposter syndrome and perfectionism are both risk factors for burnout.
Engage in different evidence-based practices to help you manage stress levels.
Therapy is also an option

[35:32] Seeking Help
Be aware of the stories you’re telling yourself.
Ask for help from a neutral person to check in on your thoughts and feelings.
Therapy transformed how Claire thought and behaved.

[39:25] The Change You Can Control
You can work out what is in your control and make the changes that you can.
Job crafting is where you take the job you currently have and mould it into what works.
Burnout recovery can take a long time. Don’t be frustrated by the process.

[48:44] Top Tips From Claire and Rachel
Develop a reflective practice to help them manage stress.
Work on your values and let them guide your career and how you live your life.
Put yourself first.
Ask for the outrageous and craft your job to suit yourself.
Catch the story inside your mind and don’t hesitate to get help.

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