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**Adam Stacoviak:** Given the right kind of pain threshold, there's the saying essentially that we often don't change until the pain -- let me actually read this, because it's easier read than just randomly scripted... People often said that the pain to change has to be less than the pain it takes to remain the same. S... |
**Mireille B. Reece, Psy.D:** We can. |
**Adam Stacoviak:** It takes intention though. |
**Mireille B. Reece, Psy.D:** It does. And I would say not just intention, but deliberate effort. I don't want people to think "I just need to do the right thing, or make the right choice." For whatever reason, that's one of those abrasive things to me... There isn't necessarily a right choice, unless we're talking abo... |
**Adam Stacoviak:** Yeah. This aspect of conditioning has been really clear to me after these many conversations with you - that we condition ourselves, we create habits, we create processes, we create systems... Whatever framework or language you wanna use to describe that, essentially we're conditioning ourselves to ... |
**Mireille B. Reece, Psy.D:** Yeah, exactly. And that's why in looking at this and saying "Well, what do our listeners do now?" "Okay, so you gave me some data, but I actually wanna make changes..." So if we can take a step back and get some distance... Like, if I'm looking to make a decision - let's think about this i... |
**Adam Stacoviak:** \[36:18\] Yeah. |
**Mireille B. Reece, Psy.D:** And ironically, that sort of allows for time to both system one and system two to think through... Because too, how I might feel -- I can take a food example, like "Oh, I want that huge dessert" or whatever... And going "Well, ten seconds from now that's gonna be awesome." \[laughter\] |
**Adam Stacoviak:** Potentially ten minutes from now, because I'll also be eating it, because it's so big... |
**Mireille B. Reece, Psy.D:** \[laughs\] But I might even go "How am I gonna feel ten hours, or ten days, or ten months from now?" |
**Adam Stacoviak:** Yes... |
**Mireille B. Reece, Psy.D:** To go "Does it really matter...?" So what I'm wanting people to see is I want them to look at their choices as a hybrid of now and later. And then saying "Here's my constraints" and "What are my complaints even around those constraints? What's aversive, that I don't like?" and then "What o... |
**Adam Stacoviak:** Yeah. This constant you're bringing up is kind of like this algorithm. When you come to this fork in the road, this choice factor, so to speak... We all have certain preferences in our life, and I'd consider it being some sort of personal choice algorithm, where -- and everybody is gonna be a little... |
**Mireille B. Reece, Psy.D:** Right. |
**Adam Stacoviak:** So this algorithm of choice is pretty interesting, because it might be simple things like maybe buying a car, or going on vacation. It might be these choices... |
**Mireille B. Reece, Psy.D:** Yes. |
**Adam Stacoviak:** I really can't see how a vacation fits into that personally, but maybe it's like where to go potentially... But this car, "Should I buy this car?" Well, if you're the kind of person that doesn't really need this car, why would you buy the car? |
**Mireille B. Reece, Psy.D:** \[38:52\] Yeah. Well, it's interesting; you're like "I don't know how a vacation..." I can think of it like -- you know, here, living where I am, and doing certain seasons in life, it looked very different when my children were not of school age... And I joke with my family now about like ... |
So I don't take vacations, generally speaking, apart from those times, because of what my husband and I and our family are optimizing for. |
**Adam Stacoviak:** That's true. |
**Mireille B. Reece, Psy.D:** And it is fascinating... I think when we look at marketing and the choices we make and the cars we drive, that sense of alignment around self-perception, "How do I see myself, so then what choice am I gonna make?" Because it's interesting, I can say "I like this make or brand of car, but i... |
**Adam Stacoviak:** Yes... Which, as you've said before, environment plays a key role in habits and routines, so why wouldn't the feeling of your home also influence you in those ways? If my identity was rooted in someone who said "Well, I'm super-wealthy (or I'm wealthy enough) and I deserve/desire to drive cars that ... |
**Mireille B. Reece, Psy.D:** Right, yeah. So as we're thinking about these choices, if you can look at what is the sort of criterion I'm trying to create/cultivate? How am I establishing a framework? There's so many things in our world that have form. I can think about it in the kitchen in terms of pots and pans, and ... |
But recognizing if you can be aware of you as a sort of puzzle piece, always fitting within a larger puzzle, and then puzzles internally that you're trying to fit together... And that we're all gonna fare better when we operate out of this place of alignment, like what is presented on the outside - the way in which I l... |
That's really what I want people to optimize around - recognizing they're in the driver's seat for their life, along with the people they care most about, and going "How can we all respect these individuality we all posses?" and figure out how we can be our best selves amidst those constraints. |
• Burnout is a common issue during the end of the year as people reflect on their lives and ambitions |
• Burnout is not just an emotional response to work or stress, but has a profound physical toll that affects both body and brain |
• The condition is now recognized by the ICD-10 as a diagnosable code, giving legitimacy to those experiencing its symptoms |
• Burnout can lead to cognitive impairments, such as memory loss and changes in brain function |
• Shame and denial are common responses to burnout, making it difficult for people to admit they need help |
• Burnout is often accompanied by feelings of exhaustion, frustration, and self-doubt, which can be linked to depression |
• Understanding the physical and mental effects of burnout can help individuals take steps to prevent or recover from it. |
• Burnout as a chronic state of being out of sync with one's life |
• The concept of "drift" in regards to burnout, where individuals may not notice their own decline until looking back |
• Impact of COVID-19 and remote work on burnout and regression to balance |
• Importance of recognizing constraints and limits in life |
• Role of interplay between individual factors and external demands in contributing to burnout |
• Need for acknowledging legitimacy around constraints and finding ways to cope within them |
• Discussion of loss and finding opportunities amidst disappointment |
• Discussion of repurposing parking lots for events and activities |
• Importance of finding meaning in challenging experiences |
• Vicious cycle of occupational stress and its devastating effects on the brain |
• Research on burnout and its impact on brain structure and function |
• Connection between burnout, cognitive decline, and accelerated aging process |
• Discussion of the cognitive costs of burnout, including disrupted creativity and problem-solving ability |
• Cognitive costs and burnout |
• Misdiagnosis of burnout as ADHD or dementia due to similar symptoms |
• Importance of reframing perspective and taking steps to cope with stress |
• Limitations of coping skills in managing stress, especially in situations outside of one's control |
• Antidote to stress: redefining meaning, time-blocking, and seeking a sense of hope |
• The importance of not relying on a single data point or assessment in making decisions |
• Focusing on what can be controlled and taking away opportunities for others' outcomes |
• Recognizing the need to buffer negative feelings, especially during times of stress and uncertainty |
• Being aware of triggers and limiting exposure to them |
• Using frameworks like Ben McCormack's "Simple Burnout Triage" to assess burnout levels |
• Understanding the three potential responses to the question: "If you repeat your current pace and quality for another two months, how long would you be able to sustain it?" |
• The importance of taking action early on to prevent burnout from progressing too far. |
• Boundaries for self-care and recovery |
• Importance of having supportive relationships in maintaining boundaries |
• Reversibility of burnout through interventions and neurological recovery |
• Neuroplasticity and the ability to change brain function |
• Management strategies for mental health, similar to managing physical health and finances. |
**Adam Stacoviak:** So it's the end of the year, and this is the time of the year when people assess, they review, they determine their future to some degree, or at least their ambitions for the future, their desires for the future... And in many cases, you sort of retrospectively look at your life, your choices, your ... |
**Mireille Reece, PsyD:** Yeah. Thanks, Adam. I'm really excited to talk about this today. Not because I love burnout, but because I think that this conversation can be helpful to so many people during this season of life; the way we've had to live life differently and sustain things wherein change is at the forefront ... |
**Adam Stacoviak:** Yeah. And burnout is very -- I think it's very elusive, in terms of you can't really define it, shape it very well. Someone's definition may be very good, another person's definition may be very good, and there's no real -- you can't call the spade a spade, for lack of better terms, you know? And th... |
**Mireille Reece, PsyD:** It is. I mean, one of the most fascinating things I've found when we were preparing for this conversation was that it's actually a diagnosable code according to the ICD-10. And if you're familiar at all with medicine, that's our guidebook for how we diagnose conditions. |
So I really want to give legitimacy to this, to go "Hey, you're not making it up. Some of the symptoms and challenges you're experiencing are legitimate, and as recognized by our international code of diseases." |
**Adam Stacoviak:** Yeah. And she mentioned that emergency research shows that the chronic psychological stress that characterizes burnout not only impairs people's personal lives and their social functioning, it can also overwhelm their cognitive skills, so memory recall, and things like that. The neuro-endocrine syst... |
So the people listening to this show are like "Hey, how's my brain work? How can I do me better, essentially?" And so burnout isn't just simply "Oh, I'm experiencing it." It's something that sort of changes us. You know, awareness leads to change; we say that. And so if you're not aware, one, of your personal burnout, ... |
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