A presentation at React Miami in in Miami, FL, USA by Jenny Truong
The unexpected states of burnout Jenny Truong @jen_ayy_ React Miami 2023
Stress @jen_ayy_
Adrenaline @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_
4 Happy Chemicals DOSE @jen_ayy_
4 Happy Chemicals Dopamine Oxytocin Serotonin Endorphins @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. @jen_ayy_
In order to build recovery framework, you need to understand what burnout is. Mental distance @jen_ayy_ Feeling less than Emotional exhaustion
Mental Distance Recovery framework Reset expectations because without us even knowing we tend to set rulebooks for others and ourselves … setting these unrealistic expectations we tend to be disappointed and if we layer and layer all that … it leads us to be cynical and negative towards others @jen_ayy_
Mental Distance Recovery framework Reset expectations because without us even knowing we tend to set rulebooks for others and ourselves. Reset priorities and include making ourselves a priority → you can’t keep giving if you have nothing left to give.. This leads to you developing compassion fatigue. @jen_ayy_
f Mental Distance Recovery framework Compassion fatigue - Tends to happen in helping professions (medicine, retail and even in tech where developers are building tools and the purpose of tech is to make things easier for everyone). Especially with open source, where you’re helping people and constantly ixing other devs issues all the time, this is often a thankless job. @jen_ayy_
Recovery framework Feeling less than Start building internal validation → complimenting yourself, bragging about you, patting yourself on your back. If you’re someone who doesn’t like to get compliments or doing this for yourself cause you’re worried your head will get too big.. Then you’ll always keep yourself in check. But you have to boost yourself up to believe your self worth as well! @jen_ayy_
Recovery framework Feeling less than Start building internal validation Implement boundaries as in the more often you put these boundaries up, the more con idence builds back up. There’s so much more but this is an amazing start, you gotta start somewhere.. so you don’t get overwhelmed while already feeling so burnt out. f @jen_ayy_
f Recovery framework Feeling less than Start building internal validation Implement boundaries 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. @jen_ayy_
Recovery framework Emotional exhaustion What does it mean “overall 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, use ergonomic chair + desk Mental: de icit is caused by overtaxing your thinking, so you can write down your todos, reference checklists like groceries and 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_
It starts with you! Developer health, mental wellness, and state machines @jen_ayy_
Thank you React Miami 🏝 Jenny Truong @jen_ayy_ stately.ai
How easy is it to accidentally transition from being productive to burning out? In this talk, we’ll be exploring the unexpected states of burnout: how burnout can manifest, and how it can impact our lives in unexpected ways. I’ll also share some tips for managing burnout and preventing it from taking over our lives, drawing from experience working in a highly-productive startup.
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