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Beating Burnout, Finding Balance Mindful Lessons for a Meaningful Life.

Manage overwhelm and find renewed passion in your life and work Never-ending to-do lists, constant deadlines, intense workloads and the guilty feeling you're not doing enough--does this sound all too familiar? If so, it's time to take a step back and find a better balance for your work and...

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Detalles Bibliográficos
Clasificación:Libro Electrónico
Autor principal: Calarco, Melo
Formato: Electrónico eBook
Idioma:Inglés
Publicado: Newark : John Wiley & Sons, Incorporated, 2023.
Temas:
Acceso en línea:Texto completo (Requiere registro previo con correo institucional)
Tabla de Contenidos:
  • Cover
  • Title Page
  • Copyright Page
  • Contents
  • About the author
  • Introduction
  • How to use this book
  • Chapter 1 On self-awareness
  • Rural South Australia
  • Self-awareness: the first step
  • Emotional intelligence
  • Why is self-awareness so important?
  • Mindfulness 101
  • Formal and non-formal mindfulness practices
  • Getting started
  • The 90-second breathing technique
  • Can 90 seconds really make such a difference?
  • Chapter 2 On burnout and self-care
  • The Southwest, United States
  • Melbourne, Australia
  • So what is burnout?
  • Real-life examples of burnout
  • Stages of burnout
  • Nobody is exempt from burnout
  • A too-busy world
  • The good news about beating burnout
  • Self-care essentials
  • Exercise
  • Nutrition
  • Adequate sleep
  • Regular renewal breaks
  • Mental stimulation outside of work
  • Mindful meditation or downtime
  • More good news
  • Chapter 3 On stress and resilience
  • Virunga National Parc, Rwanda
  • Modern-day fight-or-flight (the stress response)
  • Achieving balance
  • The relaxation response
  • The amygdala hijack
  • The evolution of stress
  • Stress vs burnout
  • A few words on resilience
  • The power of the breath
  • Better quality sleep: a bonus of deep breathing
  • When to use deep breathing
  • Chapter 4 On self-regulation
  • Back roads of Uganda
  • Types of self-regulation
  • Sensory regulation
  • Emotional regulation
  • Cognitive regulation
  • Why is self-regulation so important?
  • How to develop self-regulation
  • The 'Coming to your senses' exercise
  • Be comfortable with doing nothing
  • Create space with mindfulness
  • 90-second breath breaks
  • Body scan practices
  • The cumulative positive benefits
  • Chapter 5 On overwhelm and anxiety
  • 11 000 feet above South Australia
  • Overwhelm in the modern world
  • How creating a stress-reduction course stressed me out
  • The myth of multitasking
  • Anxiety
  • 'What if' thoughts
  • Managing overwhelm
  • Managing anxiety
  • Chapter 6 On fear and trust
  • Kathmandu, Nepal
  • Primal fear
  • Demystifying fear and understanding it better
  • Embracing fear in the workplace
  • Seeking the uncomfortable
  • Developing a relationship with fear and trust
  • On the other side of fear is trust
  • Flipping your fears
  • Imposter syndrome and limiting beliefs
  • Chapter 7 On purpose and perseverance
  • Pygmy village, Cameroon
  • Somewhere in Benin
  • Climbing that mountain
  • Humans like progress
  • Never give up on your dreams
  • Aligning with purpose
  • It doesn't have to change the world, just your world
  • Intrinsic rather than extrinsic motivators
  • The 'five whys'
  • Knowing your values
  • Getting to know your values
  • Chapter 8 On gratitude and compassion
  • Masai Mara, Kenya
  • What is gratitude?
  • Not just 'warm and fuzzy'
  • The reticular activating system (RAS)
  • Experiencing happiness
  • Getting your daily DOSE of happiness chemicals
  • Dopamine
  • Oxytocin
  • Serotonin
  • Endorphins