A presentation at 200ok Conference in in Tulsa, OK, USA by Jenny Truong
Slide details for 200OK 2023
Initial State @jen_ayy_
Finite State @jen_ayy_
Events and Transitions @jen_ayy_
Actions @jen_ayy_
Guarded Transitions @jen_ayy_
Parent and Child States @jen_ayy_
Parent and Child States @jen_ayy_
Parallel States @jen_ayy_
History State @jen_ayy_
Final State @jen_ayy_
Stress v s Burnout • Naturally produced chemical • Over-engagement from sense of urgency or hyperactivity • Physical toll • Can lead to anxiety or depression @jen_ayy_
Stress v s Burnout • Naturally produced chemical Accumulation of unchecked stress over long periods • Over-engagement from sense of urgency or hyperactivity • Physical toll • Can lead to anxiety or depression @jen_ayy_ You can have stress without burnout, but you can not have burnout with out stress.
How to recognize burn out @jen_ayy_
How to recognize burn out “I“Iwish I could get wish I could o work at 5pm” not feel guilty” eat sleep” lunch” ff @jen_ayy_
How to recognize burn out “I wish I could eat lunch” “I wish I could go home at 5pm” “I wish I could not feel guilty” “I wish I could sleep” @jen_ayy_
Self Awareness When you recognize how you’re feeling, you’re allowing yourself to be vulnerable and honest to you. Burnout is not just stress, it’s what that stress costs you @jen_ayy_
States of burnout The term “burnout” was coined in the 1970s by the American psychologist Herbert Freudenberger. He used it to describe the consequences of severe stress and high ideals in “helping” professions. @jen_ayy_
Five states of burnout @jen_ayy_
Five states of burnout @jen_ayy_
Five states of burnout @jen_ayy_
Five states of burnout @jen_ayy_
Five states of burnout @jen_ayy_
Five states of burnout @jen_ayy_
In order to build recovery framework, you need to understand what burnout is. Mental distance @jen_ayy_ Feeling less than Emotional exhaustion
Recovery framework Mental Distance Reset expectations because without us even knowing we tend to set rulebooks for others and ourselves. Reset priorities and include making ourselves a priority or else we get compassion fatigue. @jen_ayy_
Recovery framework Feeling less than Start building internal validation → complimenting yourself, bragging about you, patting yourself on your back. Implement boundaries as in the more often you put these boundaries up, the more con idence builds back up. Let you build and invest in yourself. Speak kindly, you want others to treat you kindly so start with yourself. Being patient and compassionate is the irst step. f f @jen_ayy_
Recovery framework Emotional exhaustion We need to rede ine being productive and learn 7 areas of rest Productivity usually is de ined as a todo list and achieving that goal, but we forget that rest is actually also being productive! Establish where the de icit is in REST by Dr. Saundra Dalton Smith. f f f @jen_ayy_
Did you know there’s 7 types of rest? Dr. Saundra Dalton-Smith @jen_ayy_
Did you know there’s 7 types of rest? Dr. Saundra Dalton-Smith Physical: Two types are passive (sleep 7+ hrs at a time or naps to complete 1 rem cycle) or active (stretch, get massages, etc.) Mental: de icit is caused by overtaxing your thinking, so you can reference checklists like groceries or packing, create a shutdown routine to separate work and life, take a break from problem solving, or meditate. f @jen_ayy_
Did you know there’s 7 types of rest? Dr. Saundra Dalton-Smith Social: evaluate your relationships by spending time with people who give you energy, spend less time with those soak up your energy, lastly introverts should block out time to be alone in silence. Spiritual: be a part of something bigger than yourself. You can volunteer, work a job that feels purpose-driven, participate in faith based activities that are aligned to your belief system. @jen_ayy_
Did you know there’s 7 types of rest? Dr. Saundra Dalton-Smith Sensory: the modern individual is overstimulated so take a break from social media and turn o noti ications both sounds and visual alerts. Set time aside to relaxing ambiance (soothing music with candles or dim light and mint/lavender smells) Creative: appreciate beauty in any form, whether natural (sunrise/sunset watching or walk outside) or human created(museums or art festivals or engage in inspiring music, books, documentaries, etc). f ff @jen_ayy_
Did you know there’s 7 types of rest? Dr. Saundra Dalton-Smith Emotional: de icit occurs when you feel you can’t be authentic. Ex I used to be a cosmetologist so we always had to make sure the customer was pleased when they left the salon. Try spending time with those you can be your complete honest self without ilters. Consider speaking to a therapist to release emotional labor. f f @jen_ayy_
7 types of rest? Dr. Saundra Dalton-Smith @jen_ayy_
How can self awareness help you build better apps? Communication 🤝 Collaboration @jen_ayy_
Communication 🤝 Collaboration Think in terms of states and transitions so you can choose which state you’d like to be in. @jen_ayy_
notion.so tldraw.com igma.com/ igjam stately.ai @jen_ayy_ f f Visual tools can be used to communicate with everyone
It starts with you! State machines for your mental state @jen_ayy_
Thank you 200OK! Jenny Truong twitter.com/jen_ayy_ linkedin.com/in/jenny-tru/ stately.ai
What does state management and mental health have in common? We tend to think in the moment in life - I’m tired, I’m hungry, I’m burnt out. But we sometimes fail to think about the transitions between the states - how did I become tired, burnt out, and how do I transition to a better state? Then, how do I avoid taking the transitions back to states I don’t want to be in? Thinking in terms of states and transitions is a useful mental model not only for software development, but for understanding yourself and having better control of your life.
for free. You
can too.