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Join us if you have ideas on how to improve our wellbeing! Send me an email if you're interested: l.mckeown_waa@gemsedu.com

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Talks to inspire you to go to bed and get a good night's sleep | TED Talks

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Far better than counting sheep, these talks on the importance of sleep may well help you get your zzzzs tonight.

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Dr Julie | Psychologist (@drjulie) Official | TikTok

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Dr Julie | Psychologist (@drjulie) on TikTok | 60.8M Likes. 4.7M Followers. Psychologist & Author Life changing insights from therapy New book 📖 Links👇.Watch the latest video from Dr Julie | Psychologist (@drjulie).

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Let's start a list of books for heath & wellness - add your recommendations below!

In the staff room in EY we are starting a book shelf to share books, please bring them in if you'd like to contribute

1. The mountain is you

2. Boundaries

3. The glucose revolution

4. Why has nobody told me this before?

5. Atomic Habits

6. The body keeps score

7. The four agreements

8. The fifth agreement

9. 101 essays to change the way you think

10. When you're ready this is how you heal

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Would be nice to have some sort of digital noticeboard maybe where staff can list things for sale, wanted, roommates, pet sitting, any events they might be going to and see if anyone wants to join them for a concert, club etc.

*Love this idea! Maybe we could start a Gems WAA facebook page?

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Burnout is a relatively new term for a relatively common experience. Coined in 1974 by psychologist Herbert Freudenberger , it's more than just feeling a little "stressed out." Left unchecked, burnout can show up as physical, mental, and emotional illness - and can have some pretty devastating impacts down the road.

What is job burnout exactly?

In his book, Burnout: The High Cost of High Achievement , Freudenberger describes burnout as "the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results." That definition certainly encapsulates the result of burnout, but it doesn't say much about how burnout feels.

Job burnout is characterized by three main symptoms:

Lack of motivation

Lack of pleasure in your job

Lack of belief in your ability to complete tasks (a sense of inefficacy)

If you find yourself struggling with the simplest of tasks, easily frustrated with your coworkers or loved ones, and feeling like you can't do anything well, you may be experiencing burnout.

What the research says about burnout

The World Health Organization (WHO) defines burnout as a "state of vital exhaustion," which is just the tip of the burnout iceberg. In May 2020, 41 percent of employees surveyed found themselves burned out from the stress of managing work amidst the COVID-19 pandemic - up from a similar study that indicated burnout in about 23 percent of employees just a few months before.

Burnout isn't just a "pandemic problem," though. A Deloitte survey in 2015 found that an incredible 77 percent of professionals surveyed said that they had experienced burnout at their current workplace, and 91 percent agreed that having an unmanageable amount of stress "negatively impacts the quality of their work." Job stress and burnout is estimated to result in nearly 120,000 deaths and almost $190 billion in healthcare costs per year.

Because of the prevalence of burnout and workplace stress , and the profound impact it can have on productivity and health, the WHO expanded their definition of burnout in the 11th edition of the International Classification of Diseases . It's now recognized as an "occupational phenomenon" that occurs when "chronic workplace stress...has not been successfully managed."

3 types of burnout

Job burnout can be further broken down into three sub-types:

Overload burnout

Overload is what most people think of when they imagine burnout. It's continuing to work at an unsustainable pace in pursuit of success, financial security, or recognition.

Under-challenged burnout

Just as a heavy workload can lead to burnout, so can a lack of challenging work. People need to feel stimulated and engaged to be satisfied in their careers. Without passion for what they do, they lose interest and disconnect.

Neglect burnout

Without a sense of purpose and agency at work, people feel helpless. It's hard to stay engaged when you feel like nothing you do makes a difference. If employees feel like work is too complex or there's just too much to do, they'll burn out.

What are the early signs of burnout?

The scientists that originally identified burnout as a condition, Freudenberger and Gail North, outlined 12 stages of work burnout:

Stages of burnout at work:

1. The compulsion to prove oneself

2. Working harder

3. Neglecting personal needs

4. Displacement of conflict

5. Revision of values (work to the exclusion of all else)

6. Denial of emerging problems

7. Withdrawal (typically accompanied by self-medicating)

8. Odd behavioral changes

9. Depersonalization (unable to connect with others or one's own needs)

10. Depression

11. Burnout syndrome

Like any other condition, the trick to managing burnout successfully is to catch early symptoms and begin treating them right away. Burnout is not an overnight phenomenon.

The official definition of burnout includes three main criteria. However, the early indicators of burnout can be subtle and look different for different people. Here are some easy-to-ignore early signs of job burnout:

"Feelings of energy depletion or exhaustion" might look like feeling exhausted no matter how much sleep you get, inability to relax, changes in sleep patterns, body aches, getting or feeling sick more frequently, skipping meals, feeling listless, and lack of motivation in non-work areas of life.

"Increased mental distance from one's job" can show up as avoidance, irritability, procrastination, forgetfulness, lack of concentration, arriving late or leaving work early, cynicism, and trouble following through on or completing tasks.

"Reduced professional efficacy" could manifest as unwillingness to communicate with colleagues, delays in completing important tasks, lack of interest in continuing education and improving skills, working on other projects during work time, and feeling lost or disconnected in meetings.

5 stages of burnout

In their research on workplace burnout, Winona State University further simplifies burnout into five stages:

1. Honeymoon stage

You're thrilled with the work you do and how you do. You feel creative, energized, and enlivened. You don't mind skipping lunch or working late because you're so excited by your new venture.

Unfortunately, the honeymoon phase at a new job rarely lasts forever. This is where we start to develop patterns that become difficult to escape in later stages. We can prolong this phase by keeping up with healthy habits before we feel like we need to do so.

2. Balancing act

Things are fine, but the job has lost its luster. You have good days and bad days. You might notice that even if you can keep up your performance at work, it's taking more out of you to do so. You might start forgetting things or find yourself unable to sleep due to the onset of stress.

3. Chronic stress symptoms

You feel stressed and uneasy more days than not. When people make requests of you - whether at home or otherwise - you feel resentful. You may be exhausted, apathetic, or relying on caffeine to get you through the day. You might feel depressed, cynical, or doubt that things can change.

You start to feel the mental, emotional, and physical symptoms of burnout. You may start skipping work, procrastinating, or missing deadlines. You think about quitting, running away - anything to get out of your situation.

5. Enmeshment

The term "enmeshment" means that burnout has become your new default setting. You might not be able to remember a time before you felt like this. At this point, you may be diagnosed with anxiety or depression before you recognize burnout as the underlying cause.

How do you diagnose work-related burnout?

It's common to have stressful times at work, or even to feel disillusioned with your job at times. However, burnout runs deeper. If you're wondering whether or not you're beginning to burn out, ask yourself the following questions:

1. Are you having more bad days than good days at work?

2. Do you find yourself unusually low or irritable at the end of the weekend?

3. Do you have stomach aches, digestive upset, or pains in your back or neck?

4. Are you having headaches more frequently than usual?

5. Have your sleep habits changed (either much more or much less sleep than usual)?

6. Have you been having trouble focusing on work or understanding what is expected of you?

7. Are you finding yourself only able to work efficiently at the last minute or against a deadline?

8. Are you avoiding work, conversations with colleagues, or check-ins with your manager?

9. Do you fantasize about quitting your job almost constantly?

10. Are you too exhausted to do anything fun or interesting when you're not at work?

If you answered yes to most of these questions, you're likely experiencing job burnout. If you're still unsure, there are several tests that you can take to self-diagnose burnout.

3 tests to diagnose burnout

Created by Dr. Christina Maslach and her research team, the MBI draws from her extensive research in the field. There are several specialized versions available, including variations for students, educators, and medical personnel.

The JDS isn't quite a burnout test, but it assesses the nature of work-related tasks. Based on your responses, you can gain insight into job performance, satisfaction, and motivation. If any of these areas are lacking, it may be a warning sign that burnout isn't far behind.

The UWES assesses engagement and satisfaction at work using a self-reporting scale. It breaks engagement into three categories: vigor, dedication, and absorption (all key components of flow). This scale also offers a specialized version for students.

If your results on any self-reported assessment indicate that you may be experiencing high levels of stress, depression, anxiety, or burnout, take action. Remember that it's okay to ask for help, but you generally do have to ask for it. Asking is a strong action on your own behalf.

A BetterUp Coach can help you devise your own strategies for managing stress and addressing burnout before they seriously impact your well-being. In some cases, if you are already experiencing anxiety and depression, a mental health professional can help you address symptoms.

What are the risk factors and causes of job burnout?

Some jobs, workplaces, and situations have a reputation for being stressful - but not every stressful job leads to burnout. Conversely, employees in less-demanding roles or those with a lot of passion for their jobs can experience burnout as well.

Noted burnout researcher Dr. Christina Maslach outlines six organizational risk factors : workload, control, reward, community, fairness, and values. There isn't an absolute equation for job burnout - so the same risk factor won't necessarily cause burnout for everyone. Our own perception of these factors plays a role in what can cause burnout. Here's a description of each and what to watch for in these potential causes of job burnout:

Workload: The work you're responsible for, along with access to the resources and support you need to meet those goals, contributes to your total workload. If you tend towards isolation, people-pleasing, or perfectionism, this may make a demanding workload feel impossible.

Control: Do you feel like you have a say in the type of work you do and how you do it? If you feel like you're constantly trying to keep up with a moving target, or you don't feel able to change or direct any part of your work, you're more likely to experience burnout. The ability to set and maintain effective boundaries is closely related to this risk factor, as many feel that they can't say no to requests.

Reward: There's a saying: you get what you pay for. In order to sustainably produce anything of quality, you need to spend more. In business, you may need to invest more in your people to ensure that they keep performing at their best. Bonuses and promotions are nice, but opportunities for growth, new challenges, visibility, or simply positive feedback can also help fill their cups.

Fairness: Environments where leaders play favorites, fail to set clear expectations across the board, and reward/punish employees inconsistently are breeding grounds for burnout. Unfortunately, many people have trouble advocating for fairness, in part because they feel alone in being treated unfairly, especially when another factor (like control or community) is also lacking.

Values: Work that doesn't align with your values will feel draining. This could happen on a micro level (like feeling as if you can't be honest with your colleagues or constantly having to cut corners to meet unrealistic budgets) or on a macro level (working with a company whose mission doesn't align with your own). According to Jane Jackson, coach and author of Navigating Career Crossroads, the top reasons people leave their jobs are all linked to a conflict in values.

Causes of burnout

Usually, burnout is difficult to attribute to just one cause. A difficult work environment may be compounded by lifestyle stressors or personality traits. By definition, burnout is a workplace phenomenon. However, if any of the six risk factors above are present with the following personal circumstances, the chances of a person experiencing burnout are much higher:

Personality traits

A tendency towards perfectionism or a type-A personality

Being hyper-competitive or comparing oneself to others

Difficulty asking for help or support

Inability to prioritize work tasks and adjust effort accordingly

Identifying with one's job as the most important part of who you are

Lifestyle factors

Sudden illness in oneself or a loved one

Serving as a primary caretaker for a family member

Working two or more jobs

Lack of time or involvement in activities outside of work

Balancing work with another major life change, like moving, an addition to the family, or going back to school

6 possible consequences of job burnout

If you were raised to believe that "hard work is its own reward," pausing to examine - and treat - your burnout may feel like laziness to you. However, addressing burnout may be the single best thing you do for yourself and your career. Left unchecked, burnout can have physical, mental, and emotional outcomes that impact every area of life.

Mild occupational burnout can result in:

Severe employee burnout may lead to:

Chronic illnesses, including physical and mental health disorders

Quitting your job - or the workforce - altogether

Death

You read that correctly. Job-related stress can, in fact, lead to death. A 2016 BBC article details the phenomenon of , or "death by overwork." While cases in Japan have made international news, there have been deaths attributed to overwork in countries around the world - and the numbers are continuing to rise.

Can you get fired for feeling burnout at work?

One of the factors that compounds work-related stress is the fear of being fired. Freudenberger and North described it as the "compulsion to prove oneself." It creates a dangerous cycle that prevents us from engaging in precisely the kind of reflection and care that would lessen the effects of burnout in the first place.

Unfortunately, while you can't be fired for burnout, you can be fired for poor job performance. It may feel nerve-wracking, but protecting your job may mean speaking to a manager or human resources professional . They can help you navigate what your options and rights are. This may include anything from a change in your working conditions, hours, or responsibilities, or possibly a short-term leave.

Remember, the amount of money companies lose due to employee turnover each year is staggering ( around $322 billion per year ), so your employer has a vested interest in making it possible for you to thrive at work.

10 ways to treat and handle feeling burnout at work

Although it may feel overwhelming, burnout doesn't have to be a permanent state. The fact is, burnout arises as a result of multiple factors, so a multi-faceted approach is often the best way to treat it.

Most people who are experiencing signs of burnout at work daydream about just packing up and leaving it all behind. However, leaving on a permanent vacation may not be feasible - and burnout doesn't disappear overnight.

Even if you can't run away just yet, you can start building habits that make burnout less likely to take over. Here are some ways you can recover from burnout (without having to necessarily quit your job):

1. Pay attention to your feelings
Burnout is inseparable from emotion, and emotions are powerful clues to what is important to us. Paying attention to feelings that arise and when they come up can help you manage resentment, frustration, and disillusionment before they turn into burnout.

2. Keep work at work
Try to set - and stick to - a work schedule that allows you to handle other important priorities in your personal life in a way that feels balanced to you. You might even try physical boundaries, like locking your office at the end of the day or deleting work email accounts from personal devices.

3. Look for a quick win
One of the key metrics of burnout is a sense of ineffectiveness. However, you can build up your efficacy - and a win in any area of your life will make you feel more capable at work. Try finishing a book, taking a workshop, completing a shorter project, or even cleaning out a junk drawer.

4. Ask for help
Burnout is often the result of demanding workloads, conflicting priorities, and unfulfilled values - but just as often, it arises from unexpressed needs. Ask your family, coaches, colleagues, and leaders for help. You may find you have more support than you think.

Bottom line: Don't push through burnout

Burnout is a workplace phenomenon, but the effects of burnout can wreak havoc on your personal and home life. If you've ever been there, you know that burnout can be serious and debilitating. Don't underestimate the impact it can have on your life.

But also don't underestimate your ability to take action on your own behalf. Burnout isn't something that just happens to you. You can choose to take a hard look at what factors are contributing to your burnout and make new choices to improve at least some of them.

Your well-being matters, and it's necessary for you to show up at your best. Choose to make your wellness a priority, understand your own role in burnout, and ask for help if you need it.

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Signs of Burnout at Work - and What to Do about It

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Burnout is a relatively new term for a relatively common experience. Coined in 1974 by psychologist Herbert Freudenberger , it's more than just feeling a little "stressed out." Left unchecked, burnout can show up as physical, mental, and emotional illness - and can have some pretty devastating impacts down the road.

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What would make our staff room a better place?

1. plants

2. organization

3. coffee machine

4. clock

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Welcome to The Arts Center at NYU Abu Dhabi — a new beacon of inspiration at the university where performance, education, and community come together to enrich the cultural life of both the campus and the city.

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Get a daily email featuring the latest talk, plus a quick mix of trending content.

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Wendy De La Rosa: 10 steps to boost your financial health -- that you can do in a day

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You take vacation days, sick days and mental health days; now it's time to add a financial health day to that list! What to do on it? Behavioral psychologist Wendy De La Rosa shares 10 simple steps you can take to spend less, save more -- and stress less.

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Great resource for learning new skills - really well made.

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MasterClass gives you access to genius through online classes from the best in the world.

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Surrounding yourself with the right people 

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Surrounding yourself with the right people 

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Welcome to your first year of teaching. This year will test you more intensely than just about anything you've done up to now. It will deplete all your energy, bring you to tears, and make you question every talent or skill you thought you had. But all these tests, if you approach them the right way, will leave you better and stronger than you are today.

Advice is available everywhere you look, and some of it is very good. Still, with everything you have to do right now, it's easy to get overwhelmed by the sheer volume of it all. And the fact is, a lot of those tips won't work very well if you fail to follow this one essential rule:

Surround yourself with good people.

By finding the positive, supportive, energetic teachers in your school and sticking close to them, you can improve your job satisfaction more than with any other strategy. And your chances of excelling in this field will skyrocket. Just like a young seedling growing in a garden, thriving in your first year depends largely on who you plant yourself next to.

Many experienced gardeners follow a concept called companion planting: placing certain vegetables and plants near each other to improve growth for one or both plants. For example, rose growers plant garlic near their roses because it repels bugs and prevents fungal diseases. Among companion plants, the marigold is one of the best: It protects a wide variety of plants from pests and harmful weeds. If you plant a marigold beside most any garden vegetable, that vegetable will grow big and strong and healthy, protected and encouraged by its marigold.

Marigolds exist in our schools as well - encouraging, supporting and nurturing growing teachers on their way to maturity. If you can find at least one marigold in your school and stay close to them, you will grow. Find more than one and you will positively thrive.

Few teachers will be lucky enough to be planted close to a marigold - being assigned to one as a mentor, co-teacher, or team leader will be rare. You will have to seek them out. You can identify them by the way they congratulate you on arrival, rather than asking why anyone would want this godforsaken job. Or by the way their offers to help sound sincere. Or just by how you feel when you're with them: Are you calmer, more hopeful? Excited to get started on a teaching task? Comfortable asking questions, even the stupid ones? If you feel good around this person, chances are they have some marigold qualities.

Once you've identified your marigolds, make an effort to spend time with them. Having a hard day? Go to your marigolds. Not understanding how to operate the grade reporting system? Go to your marigolds. Confused by something the principal said at the faculty meeting? Marigolds. They may be on the other side of the building, out of your grade or subject area, or otherwise less convenient to reach than others. If your school is especially toxic, you might have to find your marigolds in another school, or even online. Make the effort. It's worth the trouble.

While seeking out your marigolds, you'll need to take note of the walnut trees. Successful gardeners avoid planting vegetables anywhere near walnut trees, which give off a toxic substance that can inhibit growth, wilt, and ultimately kill nearby vegetable plants. And sadly, if your school is like most, walnut trees will be abundant. They may not seem dangerous at first. In fact, some may appear to be good teachers - happy, social, well-organized. But here are some signs that you should keep your distance: Their take on the kids is negative. Their take on the administration is negative. Being around them makes you feel insecure, discouraged, overwhelmed, or embarrassed.

WALNUT TREES ARE POISON. Avoid them whenever you can. If you don't, they will start to infect you, and soon you'll hate teaching as much as they do.

Doing this may be a challenge: Your supervisor might be a walnut tree. You may be co-teaching with one. You might work on a whole team of walnut trees, spending hours with them every week. Touching base with your marigolds will help flush out the toxins that build up from contact with the walnut trees. On top of that, simply identifying certain co-workers as walnut trees can help dilute their power over you. If I'd had a label I could mentally place on certain people in the schools where I worked, they would have had far less of an impact on me.

So in the spirit of identification, here are some common walnut tree varieties to look out for:

Kid-Hatin' Kate, who will snort every time you share a positive anecdote about your students. Spend enough time with her and you'll believe every single one of them is a lying, cheating little sneak and you're a fool if you think otherwise.

Retirement Dan, who regularly reports on how many years he has left before he's "outta here." He then adds with a chuckle that you have about thirty, right? Dan will find your enthusiasm about school "cute," but will then tell you to "just wait...it'll wear off."

Twenty-Page Tina, who sets impossibly high standards for her students and brags when kids fail. You had your kids write a five-page paper? Tina assigned twenty. Your mid-term had fifty questions? Tina's had a hundred and fifty, and only a dozen kids passed it. The students say her exams are the only ones they ever have to study for. After talking to Tina, you'll feel the urge to triple your kids' workload and add at least ten trick questions to your assessments, just to get your average down.

Badass Bobby, who overhears you talking about your students acting up in class and says, "They would never try that crap in my room." Whenever you leave a conversation with him, you go and scream at your kids.

Hattie-Who-Hates-the-Principal. Self-explanatory.

Lawsuit Steve, who sees you touch a student's forearm and says you better watch out. He "had to give up hugs years ago" and is always reminding you to "be careful."

My-Time Margaret, who counts the number of minutes she got for lunch, complains about serving one more day of car-rider duty than anyone else, and knows precisely what time she's legally required to be in the building each day (not a minute earlier).

And Good-Old-Days Judy, who hates anything new and never fails to mention how much better things used to be.

Be especially vigilant during PDs, when you'll find yourself in a veritable forest of walnut trees. It will be the worst when the presenter asks you to perform some task - read student work, for example - in groups. The trees will slowly turn toward the center, leaves rustling, snarky comments dropping off their branches like walnuts whacking the table. It won't matter how potentially interesting the activity might be, as soon as they huddle up it will be snark, snark, ugly, ugly, hate, hate. When this happens, recognize that you are surrounded, hold tight to your roots, and remember your marigolds.

Your search for marigolds will yield imperfect results: Not everyone is all-marigold or all-walnut tree. There will be some in the building who just make you happy - go to them for a mood boost. Some who aren't terribly good at the teaching part, but love the kids to death - seek them out when you need to be reminded of how much you love them, too. Others will take care of you - encourage you to rest, slack off a little, not beat yourself up. And some who are intensely into the craft, who always have a great strategy on hand and keep up on current research - they can really help you stretch your abilities. Learn who has what marigold qualities and get what you can from each of them.

Finally, try to find some compassion for the walnut trees. Their toxicity comes from a place of real pain, and they themselves probably fell under the influence of the walnut trees who came before them. Plus, it's not like their complaints have no basis in reality. Teaching is a ridiculously hard job, some say almost impossible.

Before you climb that peak, you'll need to choose a sherpa to escort you through the trek. The first option is Walter Nutt, who starts by asking why in the world you'd want to do something like this. He describes the many others who have died trying to do this climb, how sick you'll get, how people have polluted the trail, all but destroying what was once a pristine and beautiful mountain. The second option, Mary Gold, congratulates you on your courage, sits down with you to map out some important strategies, and finishes off by saying It's a crazy-hard, mammoth task, but you know what? We're going to kick that mountain's ass.

Who do you want leading you up that peak?

Find your marigolds and stick close to them. Grow big and strong. Kick that mountain's ass. ♦

Download a PDF of This Article
You may want a copy for yourself or to give to your Marigold (something from the Marigold Collection in our shop would make a great gift!). To download your own copy, click here to sign up for our mailing list, and the PDF will be on its way to your inbox.

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Do you have a Marigold in your life? Show your gratitude with a t-shirt, coffee mug, or other Marigold-inspired gift. Browse our whole Marigold collection here.

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Find Your Marigold: The One Essential Rule for New Teachers

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Advice is available everywhere you look, and some of it is very good. But a lot of those tips won't work if you fail to follow this one essential rule.

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Meetup is an app that you can use to find health & wellbeing events in Abu Dhabi - great way to network if you are new to the city and are looking for community

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Find Health or Wellbeing Events & Groups in Abu Dhabi, AE

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Find health & wellbeing groups in Abu Dhabi, AE to connect with people who share your interests. Join now to attend online or in person events.

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FREE 14 day trial

https://www.alomoves.com/

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The best online yoga, fitness, and meditation classes. Access thousands of videos from expert instructors in yoga, meditation, HIIT, barre, Pilates, and more. Mix up your workout routine with new classes every week. Start your 14-day free trial now!

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Sound healing - binaural beats for emotional wellness and stress relief 

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Sound healing - binaural beats for emotional wellness and stress relief 

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528Hz - Whole Body Regeneration - Full Body Healing | Emotional & Physical Healing

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All Earplugs for Optimal Noise Reduction - Loop Earplugs

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Browse our selection of ear plugs, an effective way to block out noise that could interfere with your daily activity. Brought to you by Loop Earplugs.

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Some of my current favorites on Health & Wellness, Relationships, Learning, Skills, Self-Motivation etc.

The Mel Robbins Podast - motivation

The Art of Being Well - health

Almost 30 - all areas of wellness

The Mark Groves Podcast - love and relationships, including relationship to self.

On Purpose with Jay Shetty - love/relationships/self development

The Weirdest Thing I learned This Week - interesting new facts

Self-Healers SoundBoard - learning how to navigate the self and break negative patterns

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Alkalime hosts a variety of wellness events

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Deals on right now for the new year!

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Unlock hundreds of mood-boosting meditations, relaxing sleep exercises, focus music, and more with our biggest offer of the year.

It's the healthiest, happiest deal you'll find this Black Friday, and it won't last long.

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Meditation and Sleep Made Simple - Headspace

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Live a healthier, happier, more well-rested life in just a few minutes a day with the Headspace app.

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20% off to all WAA staff