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Speaker 1: Hello, and welcome back to the Psychology of Your Twenties,

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Speaker 1: the podcast where we talk through some of the big

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Speaker 1: life changes and transitions of our twenties and what they

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Speaker 1: mean for our psychology. Hello, Welcome, new listeners, old listeners,

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Speaker 1: first timers, whoever. You are so excited to have you

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Speaker 1: here on the podcast talking about some very exciting, fun,

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Speaker 1: relevant topics today, something that I've really wanted to cover

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Speaker 1: for a while, and that feels particularly relevant because I

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Speaker 1: obviously haven't posted for a haart minute, maybe like a

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Speaker 1: couple of weeks for this very reason. I've been absolutely

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Speaker 1: swamped with my actual job, my real job, hence the

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Speaker 1: motivation the inspiration to talk about hustle culture and burn

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Speaker 1: out on this episode. But before we get to that

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Speaker 1: topic and to all the psychology behind it, I just

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Speaker 1: want to update everyone about a new feature that this

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Speaker 1: podcast has so in I don't know, the last few

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Speaker 1: weeks we have gained so many new listeners, So welcome

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Speaker 1: to you all if you've just started listening in and

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Speaker 1: I thought it would be in a really amazing time

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Speaker 1: to start publishing some more personal and paid content, mainly

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Speaker 1: some of my guest episodes. Let's get friendly segment where

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Speaker 1: I chat to some of my friends other people I

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Speaker 1: know in their twenties just about their life experiences, the

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Speaker 1: struggles and situations they're finding themselves in some of my

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Speaker 1: love Line episodes where we answer love queries and questions

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Speaker 1: and conundrums that you guys send in. So a lot

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Speaker 1: of that content now I'm hoping to put out once

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Speaker 1: or twice a month, and I now have paid subscriptions,

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Speaker 1: which is super exciting, So if you feel called to,

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Speaker 1: you can sign up for that on Spotify if that's

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Speaker 1: where you're listening, on Apple Podcasts, wherever you get your podcasts.

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Speaker 1: I'm super excited to be kind of moving into that

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Speaker 1: new stage of the podcast and being able to offer

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Speaker 1: some more interesting and niche and personal content to those

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Speaker 1: who are frequent listeners. So thank you for all the

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Speaker 1: support so far, and for those who have already subscribed

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Speaker 1: in that capacity, obviously still putting out the regular episodes

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Speaker 1: that you can listen to at your leisure, but for

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Speaker 1: people who are wanting to hear some more of that stuff,

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Speaker 1: please feel free to subscribe, and thank you for all

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Speaker 1: of the support so far. Anyhow, with that aside, this week,

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Speaker 1: we are talking about a highly requested topic that I

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Speaker 1: get on Instagram all the time. We are talking about

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Speaker 1: hustle culture and we're talking about burnout. The two often

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Speaker 1: go hand in hand and have super important ties to

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Speaker 1: psychology and surprise, surprise, our twenties. So our main topic

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Speaker 1: of the day is hustle culture. This is a term

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Speaker 1: that I think has come about pretty recently, and I'm

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Speaker 1: sure we've all encountered it in some capacity. Perhaps I

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Speaker 1: don't know, you've seen it talked about on TikTok or

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Speaker 1: Instagram on your for you page, especially if you're in

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Speaker 1: the corporate lifestyle or on that pathway. You've heard about

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Speaker 1: it amongst friends. If you haven't heard about it, think

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Speaker 1: phrases like rise and grand and people are constantly talking about,

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Speaker 1: almost bragging about their long hours and relentless schedule. It

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Speaker 1: is super common, I think, in our twenties and in

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Speaker 1: the early stages of our careers to really be like

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Speaker 1: striving and aiming for a work life balance that is

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Speaker 1: more centered on work and success and gaining money and

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Speaker 1: status and promotions and all of those kinds of things.

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Speaker 1: I think I am definitely at fault of buying into

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Speaker 1: hustle culture, and I'm trying to be more conscious of

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Speaker 1: how this lifestyle and this image and almost this kind

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Speaker 1: of philosophy has become indoctoratenated into my own mind and

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Speaker 1: my working habits and patterns. Hence this episode, and we're

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Speaker 1: also going to be talking about burnout. Burnout is kind

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Speaker 1: of a separate thing, I think, in many ways, but

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Speaker 1: there are heaps of links. And I think that you

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Speaker 1: don't need to be buying into hustle culture to be

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Speaker 1: experiencing burnout. And maybe you're someone who's working super hard

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Speaker 1: in a crunch period at work, but you might not

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Speaker 1: necessarily be burnt out. But I thought that they really

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Speaker 1: did go hand in hand and complimented each other quite well.

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Speaker 1: For this episode, we're going to be talking about a

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Speaker 1: bunch of things. We're going to be talking about why

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Speaker 1: hustle culture and you know, the expansion about working hours

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Speaker 1: beyond the nine to five and passive income and trying

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Speaker 1: to you know, seek promotion, and that work heavy lifestyle

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Speaker 1: has become so much more i don't want to say popular,

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Speaker 1: but so much more common for people in their twenties.

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Speaker 1: And who benefits from that, what the impact of that

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Speaker 1: has been on society and culture and on an individual

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Speaker 1: level around our mental health and that's why burnout comes

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Speaker 1: in that is a really interesting relationship to me. And

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Speaker 1: I'm going to be talking about what the impacts of

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Speaker 1: long term quarters or levels and long term stress and

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Speaker 1: long hours and a lack of sleep does to our

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Speaker 1: body and does to our minds and our well being,

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Speaker 1: and why it's important to have aspirations beyond financial and

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Speaker 1: career success in our twenties. It's so critical for our

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Speaker 1: long term development, especially in our formative years, to achieve

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Speaker 1: a health work life balance and to center ourselves on

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Speaker 1: what we really want in the future, because this is

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Speaker 1: where our patterns and our expectations for our life kind

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Speaker 1: of start to take form and take shape. So super interesting,

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Speaker 1: very relevant, and hopefully you get something out of this

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Speaker 1: if these kind of topics have been something that's been

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Speaker 1: on your mind recently as it has been on mine. Okay,

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Speaker 1: So what's hustle culture? What are we talking about today? Essentially,

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Speaker 1: hustle culture teaches us that there is always more money

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Speaker 1: to make, a bigger title or a promotion, a higher

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Speaker 1: wall to climb, and it is a state of kind

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Speaker 1: of constant hustling, as the name says, or working with

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Speaker 1: complete and utter commitment to your work, maybe with no

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Speaker 1: timeout or breaks, skipping meals, rest time, maybe even sleep,

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Speaker 1: to continue working towards your professional goals. It's really centered

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Speaker 1: on our relationship with work, and hustle culture has emerged recently,

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Speaker 1: I think in the past thirty twenty years, even kind

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Speaker 1: of as this new type of lifestyle in which work

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Speaker 1: is at the center and our personal priorities and our

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Speaker 1: personal lives are kind of pushed to the side. We

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Speaker 1: could talk about capitalism, we could talk about all of

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Speaker 1: those structures that we exist in, but sadly, this is

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Speaker 1: a psychology podcast, so we're going to be talking more

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Speaker 1: about the mental element to this kind of recent phenomenon,

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Speaker 1: and we're also going to take a moment to reflect

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Speaker 1: on hustle culture and what it is that we're after,

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Speaker 1: and how we can consciously take care of ourselves whilst

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Speaker 1: we reach and carve out our ambitions. How is it

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Speaker 1: that we can recenter our aspirations and our goals and

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Speaker 1: what we actually want, whether that's an our professional or

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Speaker 1: personal lives, whilst also maintaining balance and incorporating other important

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Speaker 1: elements that are crucial for our well being. So I

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Speaker 1: think Hustle culture glorifies overworking as sort of a badge

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Speaker 1: of honor. It often sets up an environment of fear, guilt,

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Speaker 1: and shame, especially when you don't feel like perhaps you're

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Speaker 1: running at the same pace as everyone around you. Hustle culture,

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Speaker 1: this phenomenon of working harder and working more, is a

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Speaker 1: social structure. It's a social phenomenon that only has power

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Speaker 1: because other people buy into it. And as a collective,

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Speaker 1: we start to see a trend in the way that

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Speaker 1: we work now and in a way that we've been

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Speaker 1: socialized to feel about work, which is that it's become

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Speaker 1: a lot more important and that we should be prioritizing

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Speaker 1: our professional ambitions, perhaps over our more personal ambitions. So

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Speaker 1: hustle culture as a cultural and social phenomenon is really interesting.

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Speaker 1: I think it's become normal because ambition has become disguised

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Speaker 1: as a lifestyle rather than as a means to an end.

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Speaker 1: And millennials, I guess young people in particular, perhaps if

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Speaker 1: you're a recent graduate, you're particularly likely to fall into

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Speaker 1: this kind of like workaholism that hustle culture perpetuates. You know,

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Speaker 1: the seventy eighty hour work week and that kind of

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Speaker 1: hustle mania has become something that has been drilled into

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Speaker 1: us as society kind of breeds into this idea that

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Speaker 1: work is more important than the other things that make

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Speaker 1: life important. Maybe that's not making a lot of sense,

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Speaker 1: but I think life doesn't just center around what we

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Speaker 1: do to make a living, and often whilst we're making

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Speaker 1: money and chasing our career goals, we can lose sight

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Speaker 1: of what's important, like family and hobbies and creativity and

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Speaker 1: self care, all of which are really really crucial to

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Speaker 1: our well being. Work is not our only purpose in life,

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Speaker 1: and hustle culture really benefits when we forget that statement,

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Speaker 1: when we forget that promise that work is not our

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Speaker 1: only purpose in life. I saw this really interesting quote

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Speaker 1: around this that I think is super interesting. It was

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Speaker 1: from Twitter, which is really random because I'm not, you know,

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Speaker 1: traditionally on Twitter, but it says, and I'm going to

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Speaker 1: quote it here because I think it's a really interesting

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Speaker 1: thing to talk about when we're considering the role of

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Speaker 1: hustle culture in our work lives. Hustle culture takes so

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Speaker 1: hustle culture is about killing the beauty in patient discovery,

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Speaker 1: the power of creative process, and rewarding a focus of

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Speaker 1: a mission without an expiration date. I thought that was

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Speaker 1: super super relevant here, rewarding focus of a mission without

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Speaker 1: an expiration date. This is why hustle culture is unhealthy

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Speaker 1: and unnatural. When we set goals for ourselves, the most

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Speaker 1: effective type of goals we can set are those that

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Speaker 1: we can easily reach and which have small incremental steps

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Speaker 1: that we can follow enrich which to get there. That

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Speaker 1: is really crucial, and that's what psychology tells us about

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Speaker 1: how our brain works. If you've set out to run

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Speaker 1: a marathon, you're not going to perhaps finish or get

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Speaker 1: the time you want, or get to the point where

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Speaker 1: you can even run half of it. If in the

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Speaker 1: back of your mind is I have to run forty

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Speaker 1: two kilometers. My goal is to run a marathon. It's

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Speaker 1: a marathon. It's a marathon. Know. The way that we

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Speaker 1: can achieve goals such as the marathon example is by

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Speaker 1: breaking them up into smaller components that we can work towards.

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Speaker 1: For example, you know, let me finish this next five

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Speaker 1: k and then it's a water break, and then after

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Speaker 1: five k I'll get to ten and then I'm only

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Speaker 1: a quarter of the way there. Small incremental steps and

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Speaker 1: small incremental goals are the most successful way to kind

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Speaker 1: of reach our ambitions. Now, let's put that in the

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Speaker 1: context of hustle culture, and that quote I read hustle

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Speaker 1: culture does not see life and our goals and our

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Speaker 1: ambitions in that light. It is about this constant striving

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Speaker 1: and pushing and working for more, and that more is

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Speaker 1: not always tangible, it's not always obvious to us exactly

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Speaker 1: what we're working towards, and our goals are kind of

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Speaker 1: subsumed by an ideology of just working for the sake

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Speaker 1: of it and for the image of being devoted and

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Speaker 1: being and pushing yourself to the limits, which is entirely unhealthy.

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Speaker 1: And if you're someone who in your professional life you

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Speaker 1: have very serious goals, this idea that you just need

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Speaker 1: to be constantly pushing and put and pushing and striving

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Speaker 1: towards us and setting unnatural limits for yourself and unhealthy

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Speaker 1: boundaries isn't actually going to allow you to reach those

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Speaker 1: certain marks and goals and ambitions that you've set for yourself,

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Speaker 1: because there is no incremental goal building insight. Hustle culture

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Speaker 1: is just this sense, this all encompanying sense of working,

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Speaker 1: but working for what that is the real question, And

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Speaker 1: we're seeing people, perhaps like you and I in our twenties,

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Speaker 1: continually being consumed with just the idea of our career

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Speaker 1: as the sole pillar of our identity and either pretending

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Speaker 1: or genuinely believing that this is a satisfying and happy

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Speaker 1: way to go about life, despite the fact that within

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Speaker 1: those broader ambitions that you might set for yourself, you

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Speaker 1: don't actually have time to sit back and consider exactly

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Speaker 1: what you're working towards. What are those incremental goals, what

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Speaker 1: are those small things that would make your life more

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Speaker 1: meaningful and more purposeful in the short term. I think fundamentally,

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Speaker 1: hustle culture and the hustle culture we see in this

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Speaker 1: day and age is about work dominating your time in

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Speaker 1: such an unnatural way that we have no time to

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Speaker 1: actually live our lives and experience the beautiful things that

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Speaker 1: bring a sense of actual purpose, and it has pretty

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Speaker 1: severe impacts on our mental health. If you're pursuing a

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Speaker 1: seventy eighty hour work week, especially if it's for image

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Speaker 1: based purposes rather than for achieving a genuine goal that

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Speaker 1: you might have, it's likely that you're going to reach

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Speaker 1: the end of your tether a lot sooner than if

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Speaker 1: you dialed it back and took your time and went

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Speaker 1: slowly about how you approach your career and your professional life.

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Speaker 1: Hustle culture, This idea of working really hard leads us

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Speaker 1: to believe that our worth is only limited to how

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Speaker 1: reductive we are to how much we produce, the amount

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Speaker 1: of work we put out. It's hustle culture teaches us

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Speaker 1: that the thing that is most important about our identity

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Speaker 1: and our self concept is our outputs, is what we produce.

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Speaker 1: And we know that that is not the case. We've

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Speaker 1: talked about this on the podcast before, but our self

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Speaker 1: concept is not one dimensional. The way that we see

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Speaker 1: ourselves and the way that we yeah view ourselves as

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Speaker 1: individuals and what is important is not one dimensional. It's multifaceted,

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Speaker 1: and it is defined and created and built by many

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Speaker 1: different elements. If we only focus on one element of

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Speaker 1: that equation and one element of our self concept, the

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Speaker 1: rest of these important things and these important pillars like family,

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Speaker 1: like hobbies, like creativity, like passion, those things fall away

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Speaker 1: and you end up becoming i would say, quite shallow,

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Speaker 1: and you feel quite unsatisfied with your life. That is

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Speaker 1: I think the massive problem with hustle culture it views

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Speaker 1: It allows us to view ourselves as the sum of

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Speaker 1: our output rather than as a product of our inputs

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Speaker 1: and a product of the things that we choose to

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Speaker 1: prioritize within ourselves. Work is one element of a healthy

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Speaker 1: self concept. We spend a lot of time during our lives.

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Speaker 1: If you're, you know, one of the lucky ones in

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Speaker 1: this doesn't apply to you, congratulations. But for the majority

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Speaker 1: of people, we spend eight hours, nine hours a day,

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Speaker 1: five days a week, producing things for others, producing things

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Speaker 1: for the company we work for, or for the organization

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Speaker 1: we work for, or for the institutions we work for.

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Speaker 1: Work as an important element of life. We're not going

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Speaker 1: to disregard that, And you know, I'm not going to

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Speaker 1: push the philosophy that we all need to quit our

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Speaker 1: jobs and live in the forest. Work is really important,

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Speaker 1: but if it begins to subsume the other things, the

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Speaker 1: outcome of that is not going to be entirely healthy

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Speaker 1: or fulfilling. There are other elements of our lives which

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Speaker 1: aren't focused on output, which are equally important. Our familial

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Speaker 1: and our personal relationships don't necessarily have the same tangible

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Speaker 1: product associated with them. As our work lives do, but

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Speaker 1: they're equally important. The same thing can be said about

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Speaker 1: our hobbies or our creative outlets. You know, if you

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Speaker 1: play sport on the weekend, that might not necessarily have

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Speaker 1: a productive output, but it really contributes to your overall

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Speaker 1: sense of self and our well being. Hustle culture and

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Speaker 1: this ideology of working hard, of pushing yourself, of letting

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Speaker 1: your professional life consume you, puts all of those other

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Speaker 1: elements and facets of your identity at risk if you're

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Speaker 1: not paying attention. The other kind of outcomes of hustle

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Speaker 1: culture are perhaps more physiological and physical. So if you're

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Speaker 1: working really hard, if you're obsessed with this image of

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Speaker 1: being a hard worker, it can lead to lifestyle changes

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Speaker 1: that have pretty negative impacts on our mental health, things

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Speaker 1: like skipping meals, not allowing yourself time for rest or

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Speaker 1: for sleep, or to socialize. And it creates a toxic

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Speaker 1: environment that pressures you to work constantly and makes you

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Speaker 1: feel like you can never say no. It doesn't allow

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Speaker 1: for the establishment of healthy boundaries. And the result of

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Speaker 1: all of these kind of lifestyle changes, this pressure on

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Speaker 1: our ability to say no, this pressure on our boundaries

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Speaker 1: and our expectations for our lives results often in burnout,

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Speaker 1: and burnout as a result of working really hard has

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Speaker 1: not only short term impacts on our general state of

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Speaker 1: mental well being, but also on your long term health.

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Speaker 1: The experience of your health or the state of your

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Speaker 1: health in a moment might feel inconsequential, but especially when

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Speaker 1: we're young, and we're in our formative years and we're

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Speaker 1: in our twenties, the pressure you put on your mind

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Speaker 1: and your body, you know, because of your career, because

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Speaker 1: of your work life, will have long term impacts on

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Speaker 1: you physically. And burnout is just one of those components. Okay,

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Speaker 1: we've been pretty damning of hustle culture, and we've been

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Speaker 1: pretty damning of the pressure to make your professional in

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Speaker 1: your work life the center of your self concept and

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Speaker 1: your existence. But let's talk about some of the consequences

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Speaker 1: for your psychological wellbeing and your mental state. Burnout. Burnout

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Speaker 1: is this other topic I really wanted to bring into

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Speaker 1: this into this discussion. We hear a lot about it.

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Speaker 1: I think burnout is a phrase that is pretty common

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Speaker 1: in most corporate lifestyles at UNI for people who are

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Speaker 1: really being forced into a lifestyle that demands a lot

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Speaker 1: of your time, either because of your professional aspirations or

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Speaker 1: even some of your personal aspirations. Burnout can come as

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Speaker 1: a result of many different pressures acting on someone at once.

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Speaker 1: It is a state of complete mental, physical, and emotional exhaustion.

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Speaker 1: I want to state this and I want to make

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Speaker 1: a little disclaimer here. Often people equite burnout with stress.

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Speaker 1: The two are not the same. You can experience moments

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Speaker 1: of stress, and it's very easy to bounce back from them.

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Speaker 1: You know you've got an upcoming deadline at UNI or

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Speaker 1: at work. It's very normal to feel stressed about that

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Speaker 1: because of time, pressures and other factors that are contributing

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Speaker 1: to that. Stress and burnout, though, are completely different. Burnout,

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Speaker 1: like I said, is it an ongoing state of exhaustion

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Speaker 1: rather than a momentary or short lived period of heightened anxiety.

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Speaker 1: So with stress, you might be overly engaged and more

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Speaker 1: worried and anxious and feel irritable and a sense of

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Speaker 1: urgency and a sense of energy. But with burnout, it's

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Speaker 1: very different. Burnout is different from stress because stress is

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Speaker 1: often associated with high levels of energy, high levels of excitement.

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Speaker 1: Excitement and the arousal of our central nervous system. Whereas

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Speaker 1: burnout is the stage that comes after elongated period of stress,

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Speaker 1: and it's characterized by complete disinterest, disengagement, sense of feeling

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Speaker 1: numb and blunted emotions, negative cynical, catastrophic thinking, difficulty concentrating

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Speaker 1: and paying attention, difficulties sleeping, rather than a sense of

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Speaker 1: kind of heightened excitement. So stress and prolonged stress is

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Speaker 1: what contributes to burnout. But they're very, very different concepts,

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Speaker 1: and that's something I really want to kind of stress

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Speaker 1: for people who might be listening, because a big sign

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Speaker 1: of burnout, and a big warning sign of burnout is

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Speaker 1: heaps of periods of stress that are going to contribute

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Speaker 1: to a state of mental and physical exhaustion. So there

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Speaker 1: is a reason that this happens. There's a reason that

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Speaker 1: we reach a state of feeling completely numb and completely

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Speaker 1: burnt out and unable to function when we are experiencing

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Speaker 1: periods of heightened anxiety. This puts pressure on our central

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Speaker 1: nervous system and on our body. So we can think

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Speaker 1: about this from a really simplistic biological sense. You've got,

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Speaker 1: you know, something coming up at work, something that's really

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Speaker 1: stressing you out, upcoming exam period, something along those lines.

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Speaker 1: In response to that, your brain and your body identifies

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Speaker 1: a threat. It identifies something that your mind and your

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Speaker 1: body and you as a person that going need to

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Speaker 1: need to overcome. So the way that it would traditionally,

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Speaker 1: the way that our brain would normally see a threat

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Speaker 1: like that, is to increase our body's capacity to respond

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Speaker 1: in a fast and efficient manner. And the way that

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Speaker 1: it does that is by flooding our body with a

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Speaker 1: bunch of chemicals and neurotransmitters which heighten our systems, which

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Speaker 1: heighten our senses, so that this upcoming I don't know,

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Speaker 1: stressful event, this upcoming you know, almost danger or urgent

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Speaker 1: kind of situation and can be dealt with. If you

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Speaker 1: think about I don't know, walking into an exam and

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Speaker 1: getting that racing heart rate, feeling like your brain is jittery,

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Speaker 1: that you literally can't write the words fast enough, the

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Speaker 1: time is passing really quickly or perhaps really slowly. This

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Speaker 1: altered sense of time, this heightened sense of focus, that

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Speaker 1: is your body responding to the neurotransmitters and the chemicals

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Speaker 1: like nora penephrin and adrenaline that our body releases when

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Speaker 1: it feels that it's going to have to respond very

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Speaker 1: actively and acutely to a stressful situation. So that is great.

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Speaker 1: That reaction is exactly what we want our body to do.

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Speaker 1: If there is a threat, or if there's something that

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Speaker 1: we are feeling that we're going to need more resources

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Speaker 1: to deal with, we want our body to respond appropriately.

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Speaker 1: We perhaps want to be able to focus better. We

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Speaker 1: want to be able to react quicker to prompts and

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Speaker 1: two things in our environment. It might be causing us

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Speaker 1: anxiety or causing us stress. That is the thing that

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Speaker 1: our body has learned how to do and has been

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Speaker 1: built to do over generations and generations of development and

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Speaker 1: of growth and of survival. But those periods of heightened

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Speaker 1: cortisol and nour adrenaline and noua penephrin levels, they have

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Speaker 1: consequences for our bodies. Our bodies are not naturally meant

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Speaker 1: to be in a state of heightened arousal and anxiety

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Speaker 1: for extended periods of time, nor are they meant to

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Speaker 1: have back to back periods of this flooding and release

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Speaker 1: of energy into our body and into our cells and

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Speaker 1: into our blood and into our systems. So if you

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Speaker 1: are experiencing a lot of these small periodic moments of

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Speaker 1: intense arousal and intense dress back to back. What happens

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Speaker 1: is that the levels of cortisol in your body begin

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Speaker 1: to rise. Cortisol has a great, great function. Like I said,

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Speaker 1: it's really important for allowing us to respond to immediate

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Speaker 1: kind of dangers in our environment or to respond efficiently

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Speaker 1: to you know, long term things that are threatening our

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Speaker 1: state of equilibrium. But if it is in our blood's

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Speaker 1: dream perpetually or for too long, it does start to

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Speaker 1: have pretty negative consequences. Particularly one of the main things

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Speaker 1: that we will see, and this is the reason why

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Speaker 1: we experience burnout. If you know, the grind and hustle

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Speaker 1: culture has been really for forcing us to work hard

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Speaker 1: for a little while. What we'll see is our immune

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Speaker 1: systems start to go down and start to deplete. Our

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00:26:50,680 --> 00:26:54,600
Speaker 1: immune response begin to become weaker. You might begin to

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Speaker 1: see that you're getting more acne or you're having changes

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00:27:00,520 --> 00:27:03,200
Speaker 1: in appetite. That if you know you have a cut

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00:27:03,200 --> 00:27:06,040
Speaker 1: on your arm or you cut on your body, it's

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00:27:06,080 --> 00:27:09,000
Speaker 1: taking longer to heal. If you're a woman, your periods

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00:27:09,080 --> 00:27:12,760
Speaker 1: or your mentional cycle starts to become more irregular, and

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00:27:12,800 --> 00:27:17,159
Speaker 1: that is because of those long term effects of cortisol. Cortisol,

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00:27:17,359 --> 00:27:19,960
Speaker 1: when it's been in our body too long, when we

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Speaker 1: have excessive amounts, begins to have negative impacts on our

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Speaker 1: physical well being. It's no longer just a mental thing.

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Speaker 1: It's no longer that your body and your brain is

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Speaker 1: responding to things and your immediate environment. It now becomes

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Speaker 1: more prominent and more significant on a more physiological and

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Speaker 1: biological level. Like I said, you can have you can

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Speaker 1: see a lot of these physical impacts. But the one

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Speaker 1: thing that it does which links back to this idea

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Speaker 1: of burnout, is that it exhausts your body. Your body

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Speaker 1: is being put under pressure, not by a physical or

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Speaker 1: external stulus, not by you know, doing excessive exercise or

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00:28:04,320 --> 00:28:08,080
Speaker 1: being forced through a physically demanding situation, but it's being

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00:28:08,080 --> 00:28:13,080
Speaker 1: put under pressure internally. Cortisol, the way that it's released

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Speaker 1: and the way that it acts on our body activates

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Speaker 1: our flight or fight systems. This prepares your muscles, it

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Speaker 1: prepares your mind to um you know, be ready for danger.

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Speaker 1: But if that those signals are being sent for too long,

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Speaker 1: we begin to feel exhaustion. You begin to you know,

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00:28:31,920 --> 00:28:35,399
Speaker 1: get sick easier, and all of those other symptoms that

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00:28:35,440 --> 00:28:39,320
Speaker 1: we were explaining, and it leads to burnout. Your body

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00:28:39,400 --> 00:28:45,280
Speaker 1: reaches a state of complete internal physical exhaustion and it

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Speaker 1: can no longer function. It breaks down, It breaks down

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00:28:49,080 --> 00:28:53,960
Speaker 1: your sense of equilibrium and sense of stability within your body.

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Speaker 1: Your health begins to feel the toll of excessive stress

433
00:28:59,680 --> 00:29:02,760
Speaker 1: and sessive pressure that's been put on your mind and

434
00:29:02,840 --> 00:29:06,080
Speaker 1: your body and your overall sense of well being. So

435
00:29:06,120 --> 00:29:08,800
Speaker 1: this is what burnout is. That is the biological basis

436
00:29:08,840 --> 00:29:13,240
Speaker 1: of burnout. Periods of intense stress and long periods repeated

437
00:29:13,280 --> 00:29:18,760
Speaker 1: periods of intense stress result in hormonal and neural imbalances

438
00:29:18,800 --> 00:29:23,040
Speaker 1: within our body that places internal pressure on our systems

439
00:29:23,200 --> 00:29:28,840
Speaker 1: and causes us to reach a state of exhaustion. Okay,

440
00:29:29,000 --> 00:29:31,040
Speaker 1: let's talk about that a little bit more. Say that

441
00:29:31,080 --> 00:29:34,520
Speaker 1: you're at that state of being incredibly burnt out. I'm

442
00:29:34,520 --> 00:29:39,160
Speaker 1: sure that we all have felt this, have all experienced this.

443
00:29:39,440 --> 00:29:41,160
Speaker 1: You know, maybe it was when you're doing your final

444
00:29:41,240 --> 00:29:44,000
Speaker 1: exams for school, or like I said, you've got a

445
00:29:44,000 --> 00:29:46,760
Speaker 1: lot of deadlines coming up for UNI or for work,

446
00:29:47,440 --> 00:29:49,680
Speaker 1: and even a lot of pressure in your personal life.

447
00:29:49,680 --> 00:29:52,920
Speaker 1: I think that's the other important thing is that work

448
00:29:53,000 --> 00:29:56,680
Speaker 1: and academic pressures don't occur in a vacuum. You know,

449
00:29:56,720 --> 00:29:59,520
Speaker 1: if you've got a lot going on at work, it's

450
00:29:59,520 --> 00:30:01,640
Speaker 1: not like the rest of your life is put on pause.

451
00:30:01,720 --> 00:30:05,560
Speaker 1: You'll also have personal problems and you know, personal dramas

452
00:30:05,680 --> 00:30:08,520
Speaker 1: or things that you need to deal with. You've got,

453
00:30:08,680 --> 00:30:11,760
Speaker 1: you know, all of these other elements such as what's

454
00:30:11,760 --> 00:30:14,520
Speaker 1: going on in the world, which will be contributing to

455
00:30:15,480 --> 00:30:18,640
Speaker 1: that exhaustion and that stress and that pressure that's being

456
00:30:18,680 --> 00:30:22,480
Speaker 1: put on your body. So what do you do? What

457
00:30:22,520 --> 00:30:26,200
Speaker 1: do we do burnout? If it's you know, somewhat inevitable

458
00:30:26,240 --> 00:30:28,840
Speaker 1: or if it's going to happen at times, how do

459
00:30:28,920 --> 00:30:34,880
Speaker 1: we create an environment and create patterns and healthy habits

460
00:30:34,880 --> 00:30:38,840
Speaker 1: that allow us to bounce back and allow us to

461
00:30:39,600 --> 00:30:42,160
Speaker 1: you know, get back to a point of equilibrium and

462
00:30:42,240 --> 00:30:46,200
Speaker 1: of normal functioning. So the main thing that we need

463
00:30:46,280 --> 00:30:50,640
Speaker 1: to address is perhaps reducing that stress to begin with.

464
00:30:50,960 --> 00:30:55,600
Speaker 1: Let's reduce the trigger for this excessive quarters or level

465
00:30:55,720 --> 00:31:01,000
Speaker 1: this excessive exhaustion. Being able to identify what is causing

466
00:31:01,040 --> 00:31:04,360
Speaker 1: you to feel burnt out, whether that be work or

467
00:31:04,960 --> 00:31:10,160
Speaker 1: academic pressures, is crucial for putting yourself back on the

468
00:31:10,280 --> 00:31:15,120
Speaker 1: right pathway and reducing overall levels of exhaustion and stress

469
00:31:15,120 --> 00:31:18,240
Speaker 1: that are occurring in your life. So is there something

470
00:31:18,280 --> 00:31:21,400
Speaker 1: that can be done to reduce the pressure and reduce

471
00:31:21,440 --> 00:31:24,000
Speaker 1: the things and the number of items that are kind

472
00:31:24,000 --> 00:31:28,560
Speaker 1: of stacking up on your plate. If the answer is yes, fantastic, great,

473
00:31:28,920 --> 00:31:31,920
Speaker 1: if you can do something about it, If you can

474
00:31:31,960 --> 00:31:35,440
Speaker 1: minimize the amount of pressure and external pressure you're feeling

475
00:31:35,880 --> 00:31:40,120
Speaker 1: on yourself, that is fabulous, congratulations. But there are other

476
00:31:40,160 --> 00:31:42,640
Speaker 1: things that need to be done. And if that's perhaps

477
00:31:42,800 --> 00:31:44,960
Speaker 1: not the case and not something that you can do

478
00:31:45,160 --> 00:31:51,200
Speaker 1: in that moment, there are lifestyle changes and choices and

479
00:31:51,400 --> 00:31:55,720
Speaker 1: behavioral patterns and modifiable lifestyle patterns that you can make,

480
00:31:55,800 --> 00:31:58,800
Speaker 1: and changes that you can make that reduce the impact

481
00:31:58,840 --> 00:32:02,680
Speaker 1: of cortisol on your body. The first thing to do,

482
00:32:02,800 --> 00:32:05,520
Speaker 1: and I think one of the primary things that's often suggested,

483
00:32:06,160 --> 00:32:10,520
Speaker 1: is to focus on diet, sleep, and exercise. These are

484
00:32:10,560 --> 00:32:14,280
Speaker 1: three ways that we are able to kind of control

485
00:32:14,840 --> 00:32:19,200
Speaker 1: the reactions and the kind of subconscious beyond our control

486
00:32:20,000 --> 00:32:23,160
Speaker 1: reactions that are occurring in our body. Making sure you're

487
00:32:23,160 --> 00:32:28,120
Speaker 1: getting those eight hours eating healthy foods and good foods

488
00:32:28,160 --> 00:32:31,479
Speaker 1: for you, hydrating so that your body has all of

489
00:32:31,520 --> 00:32:35,920
Speaker 1: the resources that it needs to respond properly to stress

490
00:32:35,920 --> 00:32:40,239
Speaker 1: in your environment is crucial, and exercise that is one

491
00:32:40,240 --> 00:32:42,640
Speaker 1: of the main ways that we can release pent up

492
00:32:42,680 --> 00:32:46,320
Speaker 1: cortisol and adrenaline levels within our body by giving it

493
00:32:46,360 --> 00:32:50,760
Speaker 1: an actual outlet and a kind of way to release

494
00:32:50,840 --> 00:32:54,040
Speaker 1: all of that energy that's within our body putting pressure

495
00:32:54,040 --> 00:32:58,760
Speaker 1: on us internally. It's very interesting because one of the

496
00:32:59,040 --> 00:33:02,280
Speaker 1: suggestions that a psychologist might give to you, or a

497
00:33:02,360 --> 00:33:04,400
Speaker 1: doctor might give to you if you're having a panic attack,

498
00:33:05,000 --> 00:33:08,680
Speaker 1: is to engage an excessive exercise because that is the

499
00:33:08,760 --> 00:33:14,320
Speaker 1: best way to release pent up energy and chemical reactions

500
00:33:14,320 --> 00:33:18,280
Speaker 1: in your body. Cortisol is looking to respond to something

501
00:33:18,280 --> 00:33:22,320
Speaker 1: in our environment, So by exercising regularly, we're giving it

502
00:33:22,440 --> 00:33:25,120
Speaker 1: that thing that it needs to respond to. We're giving

503
00:33:25,120 --> 00:33:28,160
Speaker 1: it its outlet, and that really allows us to kind

504
00:33:28,200 --> 00:33:31,520
Speaker 1: of alleviate the pressure that it's putting on our internal systems.

505
00:33:32,240 --> 00:33:35,360
Speaker 1: I think there's other things that can also really contribute

506
00:33:35,400 --> 00:33:40,600
Speaker 1: to reducing the level of burnout and exhaustion and stress

507
00:33:40,640 --> 00:33:43,840
Speaker 1: we might feel, and that's making sure that we prioritize

508
00:33:43,920 --> 00:33:46,600
Speaker 1: the things that we know make us feel well. This

509
00:33:46,680 --> 00:33:50,400
Speaker 1: comes back to hustle culture. If your work and your

510
00:33:50,400 --> 00:33:55,720
Speaker 1: professional life are the pillar around which everything else stands.

511
00:33:56,680 --> 00:33:59,840
Speaker 1: It's very likely that you're probably not putting in enough

512
00:34:00,080 --> 00:34:03,400
Speaker 1: energy and effort into the things that genuinely bring you

513
00:34:03,480 --> 00:34:06,440
Speaker 1: a sense of purpose and bring you a sense of

514
00:34:06,480 --> 00:34:14,080
Speaker 1: happiness and goodness. So recentering your life along kind of yeah,

515
00:34:14,200 --> 00:34:20,280
Speaker 1: Recentering your life along the things that are important greatly

516
00:34:20,480 --> 00:34:24,040
Speaker 1: reduces the likelihood that we are going to reach a

517
00:34:24,160 --> 00:34:27,160
Speaker 1: state where our body is going to force us to

518
00:34:27,200 --> 00:34:30,280
Speaker 1: take a break, when our body is going to physically

519
00:34:30,360 --> 00:34:33,799
Speaker 1: tell us to stop. One way that I find this

520
00:34:33,880 --> 00:34:38,120
Speaker 1: is really useful. One way that I find that's really useful,

521
00:34:38,320 --> 00:34:40,680
Speaker 1: like a habit and a pattern that I get into,

522
00:34:41,360 --> 00:34:45,160
Speaker 1: is non negotiables in my life. Things and things that

523
00:34:45,200 --> 00:34:48,840
Speaker 1: I plan each week that have nothing to do with work,

524
00:34:48,920 --> 00:34:51,759
Speaker 1: have nothing to do with my professional output, that are

525
00:34:51,800 --> 00:34:55,239
Speaker 1: non negotiable to me, no matter how much needs to

526
00:34:55,280 --> 00:34:59,359
Speaker 1: be done, you know, within my job, no matter how

527
00:34:59,440 --> 00:35:02,360
Speaker 1: much people asking of me. These are things that I

528
00:35:02,440 --> 00:35:05,239
Speaker 1: do not compromise on. And there are things that I

529
00:35:05,280 --> 00:35:11,120
Speaker 1: find personally fulfilling. One of them is the podcast. Another

530
00:35:11,120 --> 00:35:14,719
Speaker 1: one is rock climbing or having a physical outlet that

531
00:35:14,800 --> 00:35:17,799
Speaker 1: I do every single week. Every Wednesday, I go rock

532
00:35:17,800 --> 00:35:21,279
Speaker 1: climbing and at seven thirty, no matter what else is

533
00:35:21,320 --> 00:35:23,200
Speaker 1: going on, even if someone's asked me to work late,

534
00:35:23,800 --> 00:35:26,000
Speaker 1: that's a non negotiable for me. I will clock off

535
00:35:26,000 --> 00:35:28,600
Speaker 1: and I will go and do it, because that's important

536
00:35:28,600 --> 00:35:32,600
Speaker 1: for creating balance in my life. Seeing friends regularly as well.

537
00:35:32,640 --> 00:35:35,200
Speaker 1: If you know, I've gone a few days without having

538
00:35:35,280 --> 00:35:38,480
Speaker 1: a social contact beyond my work life or beyond the

539
00:35:38,520 --> 00:35:44,319
Speaker 1: people that I kind of I'm surrounded by work. Although

540
00:35:44,320 --> 00:35:47,399
Speaker 1: they're lovely, you know, I do want to have conversations

541
00:35:47,400 --> 00:35:51,120
Speaker 1: and see people that have nothing to do with what

542
00:35:51,160 --> 00:35:53,960
Speaker 1: I do from you know, nine am to five pm,

543
00:35:54,480 --> 00:35:58,840
Speaker 1: So that's really important as well. Making time to connect

544
00:35:58,960 --> 00:36:02,759
Speaker 1: with family and with friends is a great way to

545
00:36:03,040 --> 00:36:06,200
Speaker 1: avoid getting to a point of mental exhaustion, where like

546
00:36:06,239 --> 00:36:08,440
Speaker 1: I said, your body is going to force you to

547
00:36:08,440 --> 00:36:15,680
Speaker 1: take a break. In this day and age. With our

548
00:36:15,800 --> 00:36:20,160
Speaker 1: changing attitudes and cultural attitudes around the role of our

549
00:36:20,239 --> 00:36:24,840
Speaker 1: professional work life in our broader existence and broader self concept,

550
00:36:25,200 --> 00:36:28,279
Speaker 1: it is really easy to buy into hustle culture and

551
00:36:28,280 --> 00:36:31,239
Speaker 1: to buy into the idea that the only way to

552
00:36:31,280 --> 00:36:35,319
Speaker 1: get ahead is to work unreasonable hours and sacrifice the

553
00:36:35,440 --> 00:36:39,640
Speaker 1: important parts and meaningful elements of our life. I don't

554
00:36:39,680 --> 00:36:42,759
Speaker 1: think that's the case. I think it's possible to do

555
00:36:42,920 --> 00:36:47,440
Speaker 1: well in your career and to have professional aspirations whilst

556
00:36:47,600 --> 00:36:51,640
Speaker 1: still remaining focused and clear and scented on what is

557
00:36:51,680 --> 00:36:56,920
Speaker 1: really really important. I think maintaining those healthy boundaries around

558
00:36:57,440 --> 00:37:00,200
Speaker 1: what's important to you and what's a non negotiable in

559
00:37:00,239 --> 00:37:04,080
Speaker 1: your life really also helps us avoid that kind of

560
00:37:04,120 --> 00:37:07,600
Speaker 1: pattern of exhaustion and stress and burnout that we've talked about.

561
00:37:08,200 --> 00:37:11,799
Speaker 1: So I hope that this episode has kind of shed

562
00:37:11,840 --> 00:37:13,520
Speaker 1: a bit of light. It was a bit of a ramble.

563
00:37:13,600 --> 00:37:16,040
Speaker 1: I think it was just something I really wanted to

564
00:37:16,080 --> 00:37:18,920
Speaker 1: discuss on the podcast this week and just kind of

565
00:37:19,000 --> 00:37:22,280
Speaker 1: dump my thoughts and my knowledge out upon all of yous.

566
00:37:22,320 --> 00:37:25,160
Speaker 1: So hopefully you got something out of it. If you're

567
00:37:25,200 --> 00:37:28,359
Speaker 1: experiencing something similar, if you're kind of stuck in the

568
00:37:28,400 --> 00:37:31,480
Speaker 1: corporate way of thinking and this day and age as

569
00:37:31,520 --> 00:37:35,760
Speaker 1: way of thinking around work, take a step back and

570
00:37:36,360 --> 00:37:38,680
Speaker 1: make sure that what you're doing in your life aligns

571
00:37:38,760 --> 00:37:41,879
Speaker 1: with what you actually want. It's very easy to be

572
00:37:42,360 --> 00:37:45,160
Speaker 1: passive and to fall into the social and cultural and

573
00:37:45,200 --> 00:37:49,879
Speaker 1: professional expectations that our jobs and our community and our

574
00:37:49,920 --> 00:37:54,479
Speaker 1: society demands of us. But taking time to really think

575
00:37:54,520 --> 00:37:58,400
Speaker 1: about what is going to make your life meaningful for

576
00:37:58,520 --> 00:38:04,600
Speaker 1: you will inevitably have amazing benefits for your mental health,

577
00:38:04,719 --> 00:38:07,680
Speaker 1: your physical health, and your long term well being, and

578
00:38:07,800 --> 00:38:11,320
Speaker 1: probably even benefits for your career in the long term.

579
00:38:11,719 --> 00:38:13,640
Speaker 1: You know, when your body is forcing you to take

580
00:38:13,680 --> 00:38:16,880
Speaker 1: a break, it's really not going to take no for

581
00:38:16,920 --> 00:38:20,000
Speaker 1: an answer, and no matter what deadlines you have on,

582
00:38:20,440 --> 00:38:21,920
Speaker 1: you're not going to be able to push through that.

583
00:38:22,080 --> 00:38:25,200
Speaker 1: So hopefully this has been a nice reminder on the

584
00:38:25,200 --> 00:38:28,920
Speaker 1: importance of balance and thank you as always for listening.

585
00:38:28,960 --> 00:38:32,239
Speaker 1: If you've enjoyed this episode and you feel cool to,

586
00:38:32,560 --> 00:38:35,799
Speaker 1: please leave a review or a five star rating on

587
00:38:35,880 --> 00:38:39,440
Speaker 1: Apple Podcasts or Spotify wherever you're listening right now. It

588
00:38:39,480 --> 00:38:43,320
Speaker 1: really does help the podcast grow. And if you're interested

589
00:38:43,400 --> 00:38:47,160
Speaker 1: in paid subscriber content, like I said, that's now available,

590
00:38:47,280 --> 00:38:50,600
Speaker 1: so get onto it. If you feel the neat if

591
00:38:50,600 --> 00:38:54,439
Speaker 1: you want to listen to more of my voice maybe not, Yeah,

592
00:38:54,480 --> 00:38:56,840
Speaker 1: there's links somewhere. I'm sure you can figure it out.

593
00:38:57,200 --> 00:38:59,719
Speaker 1: And as always, thank you for listening. I will be

594
00:38:59,760 --> 00:39:02,680
Speaker 1: back next week. Don't know what we're talking about yet,

595
00:39:02,760 --> 00:39:06,000
Speaker 1: but if you have suggestions, reach out on Instagram and

596
00:39:06,719 --> 00:39:08,799
Speaker 1: i'll get to it. Thank you so much,