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Practical Solutions forRestoring BalancePreventing Burnout

This is for motivational purposes only.© LND GlobalCopyright © LND Global This document is for personal use only. It may not be reproduced, distributed,or sold. CopyrightPAGEDisclaimerThis journal is intended as a supplementary tool to support your journey towardsunderstanding and reflection. It is in no way a substitute for the expertise and careprovided by qualified medical and psychological professionals. Always seek theadvice and guidance of a healthcare professional or therapist for any questions orconcerns you may have regarding your well-being or treatment. If you are in crisisor need immediate help, please reach out to a professional or emergency service inyour area. Your health and safety are paramount.laurabaynes.com

In today's fast-paced world, many individuals find themselves juggling multiple responsibilities, fromdemanding careers to personal and social obligations. Amidst this hustle, it is not uncommon to feeloverwhelmed, exhausted, and disconnected. This state of chronic physical, emotional, and mentalexhaustion is known as burnout. Burnout is more than just temporary stress or tiredness; it is a seriouscondition that can have profound impacts on every aspect of your life. It can erode your energy, reduceyour productivity, and sap your motivation, leading to feelings of helplessness, cynicism, and resentment.Eventually, you may feel like you have nothing more to give. Preventing burnout is crucial for severalreasons:UNDERSTANDING BURNOUTRELATIONSHIPSPersonal Relationships: Burnout can strainrelationships with family and friends.Irritability, withdrawal, and a lack of interestin social activities can create distance betweenyou and your loved ones.Professional Relationships: In the workplace,burnout can affect your interactions withcolleagues and supervisors, potentially leadingto conflicts and reduced teamwork.HEALTH AND WELL-BEING PhysicalHealth: Burnout is associated withnumerous health problems, including heartdisease, diabetes, obesity, and a weakenedimmune system. Chronic stress can lead topersistent fatigue, insomnia, and a host ofother physical ailments.Mental Health: The emotional toll of burnoutcan lead to serious mental health issues suchas depression and anxiety. It can diminishyour ability to experience joy and satisfaction,leaving you feeling empty and detached.QUALITY OF LIFELife Satisfaction: A balanced and fulfilling liferequires managing stress and maintainingwell-being. Burnout can strip away the joyand satisfaction you derive from both workand personal pursuits, leading to a diminishedquality of life.Future Prospects: Chronic burnout can limityour career growth and opportunities. It canalso lead to long-term disengagement and jobdissatisfaction, ultimately affecting yourfuture prospects.PRODUCTIVITY AND PERFORMANCEWork Efficiency: When you are burned out,your ability to perform tasks effectivelydeclines. This can result in mistakes, misseddeadlines, and a general drop in the quality ofyour work.Innovation and Creativity: Burnout stiflescreativity and innovation. The mental fatigueand emotional exhaustion it brings canprevent you from thinking clearly and comingup with new ideas.laurabaynes.com

Requires comprehensive changes andlong-term strategies to recover andprevent recurrence.Develops over a longer period due tochronic, unmanaged stress, particularlyin the workplace.Leads to a deep sense of exhaustionand emotional depletion, oftenaccompanied by a sense of helplessnessand detachment.Results in long-term behavioralchanges, such as withdrawal fromresponsibilities and social interactions.Can cause temporary changes inbehavior, such as irritability ortrouble sleeping.Can be short-term or chronic butis generally seen as a response tospecific challenges.Often results in immediatephysical and emotional symptomsthat can vary in intensity.Can often be managed with short-term solutions and lifestyleadjustments.BURNOUT STRESSBURNOUT VS STRESSlaurabaynes.com

BURNOUTCHRONICSTRESSHABITUALBURNOUTONSET OFSTRESSHONEYMOONSTAGE5STAGES OFBURNOUT5 STAGES OF BURNOUTBurnout develops gradually over time and can be categorized into several stages.Understanding these stages can help you recognize the warning signs early and takeappropriate action to prevent full-blown burnout.laurabaynes.com

12534MONITOR STRESS LEVELS:POTENTIAL RISKSSTRATEGIES FOR MAINTAINING BALANCECHARACTERISTICSEngage with colleagues,friends, or family forsupport and feedback.Consider professionaladvice if feelingoverwhelmed.Clearly define workhours and stick tothem.Ensure time is allocatedfor rest and personalactivities.Be aware of early signs of stress and address them promptly.Practice relaxation techniques such as mindfulness and meditation.Assess and prioritizetasks to avoidovercommitment.Delegateresponsibilities whenpossible.Maintain a healthylifestyle with regularexercise, a balanceddiet, and sufficientsleep.Schedule regularbreaks and downtimeto recharge.SEEK SUPPORT:SET BOUNDARIES:MANAGEWORKLOAD:PRIORITIZE SELF-CARE:SETTING UNREALISTICEXPECTATIONS:*Setting high personalstandards and expectations.*Risk of disappointment orfrustration if goals are notmet.OVERCOMMITMENT:*Taking on more workthan can be sustainablymanaged.*Difficulty in saying noto additionalresponsibilities.NEGLECTINGSELF-CARE:*Overworking at theexpense of rest andpersonal time.*Ignoring signs offatigue or stress due tohigh motivation.1.High Job Satisfaction:Strong enthusiasm and commitment to work. Positiveoutlook towards tasks and responsibilities.2.High Energy Levels:Abundant physical and mental energy. Willingness towork long hours and take on new challenges.3.Creativity and Productivity:Innovative thinking and problem-solving abilities. Highlevels of productivity and efficiency.4.Optimism and Engagement:Feeling deeply engaged and connected to the work.Optimistic about achieving goals and overcomingchallenges.1: HONEYMOON STAGE OFBURNOUT: INFO CHEAT SHEETThe honeymoon stage is the initial phase of burnout where individuals feel highly engaged and enthusiasticabout their work. This stage is characterized by high energy, creativity, and productivity. However, if notmanaged well, it can lay the groundwork for subsequent burnout stages.laurabaynes.com

POTENTIAL RISKSSTRATEGIES FOR MANAGING STRESSCHARACTERISTICSIDENTIFYSTRESSORS:Increased Irritability:Growing impatience and frustration with tasks and people.Increased sensitivity to minor annoyances.Decreased Job Satisfaction:Diminished enthusiasm and enjoyment in work. Feelings ofdisillusionment or dissatisfaction with job roles.Mild Fatigue:Persistent tiredness that does not improve with rest.Feeling more drained at the end of the workday.Difficulty Concentrating:Trouble focusing on tasks or making decisions.Frequent distractions and reduced productivity.Emerging Physical Symptoms:Minor health issues such as headaches, muscle tension, or sleepdisturbances. Beginning signs of stress-related physical problems.SEEKSUPPORT:*Talk to trustedcolleagues, friends, orfamily about your stress.*Consider professionalhelp such as counseling orstress managementworkshops.*Use tools like to-dolists or digital apps toorganize tasks.*Allocate specifictimes for work,breaks, and personalactivities.SETREALISTICGOALS:*Break tasks intomanageable steps andset achievable goals.*Prioritize tasks andfocus on one thing ata time.*Take note of specificsituations or tasks that causestress.*Reflect on patterns ortriggers that consistentlylead to stress.*Practice relaxationtechniques such asdeep breathing,meditation, or yoga.*Engage in regularphysical activity toreduce stress.IMPROVE TIMEMANAGEMENT:DEVELOP HEALTHYCOPING STRATEGIES:IGNORING SYMPTOMS: *Dismissing early signs of stress as normal ortemporary. *Underestimating the impact ofongoing stress on health and performance.INCREASED WORKLOAD:*Taking on additional responsibilitiesdespite rising stress levels.*Failing to delegate tasks appropriately.INADEQUATE COPING MECHANISMS:*Relying on unhealthy habits (e.g., excessivecaffeine, skipping meals) to cope with stress.*Lack of effective stress management strategies.2: ONSET OF STRESS STAGE OFBURNOUT: INFO CHEAT SHEETThe onset of stress stage follows the honeymoon phase and marks the beginning of noticeable stress. During this stage,individuals start experiencing signs of stress that, if left unmanaged, can lead to further stages of burnout.laurabaynes.com

1.ABWORK EFFICIENCYI find it hard to concentrate and complete tasks efficientlyat work or in my daily responsibilities.I can focus well and complete my tasks effectively.PHYSICAL EXHAUSTION:ABI often feel physically exhausted, even after a full night’s sleep.I feel generally well-rested and have enough energy for dailyactivities.EMOTIONAL STATEAI frequently feel overwhelmed, irritable, or anxiousI generally feel emotionally balanced and manage stresswell.B INTEREST IN ACTIVITIESI have lost interest in activities and hobbies that I used toenjoy.I still find pleasure and engagement in my favorite activitiesand hobbies.ABSOCIAL INTERACTIONS I often feel detached from friends and family and prefer toisolate myself.I maintain healthy relationships and regularly engage in socialactivities.ABM O S T L Y B ' S :M O S T L Y A ' S :Your responses indicateeffective stressmanagement. You feelrested, emotionallybalanced, engaged inactivities, and maintainhealthy social interactions.Continue HealthyPractices: Keep up yourhealthy habits and regularlyassess yourself to stayvigilant for any signs ofstress or burnout.Maintaining a balancedlifestyle will help sustainyour well-being.You may be experiencingsignificant signs of burnout,such as persistent exhaustion,emotional imbalance,difficulty focusing, loss ofinterest in activities, andsocial withdrawal.Action Needed: Takeimmediate steps to manageyour stress. Incorporaterelaxation techniques, setclearer work-life boundaries,and seek support fromfriends, family, or a mentalhealth professional. Earlyintervention can preventworsening burnout and helprestore your well-being.5.3.2.4. SELF-ASSESSMENTQUESTIONNAIRE:RECOGNIZING BURNOUTlaurabaynes.com

The 5 bars in each category represent how valuable this factor is to you. On a scale from1 to 5, rate your current level of satisfaction in each area.1 represents the lowest level of satisfaction. 5 represents the highest level of satisfaction.Mark your rating for each area on the corresponding segment, with the center of thecircle being 0 and the outer edge being 5.After plotting your scores, connect the dots to form a closed shape. This shape will giveyou a visual representation of the balance in your life. Use the result to plan where youshould be focusing your time.LOVEHEALTHFINANCEFUN &LEISUREFAMILYPERSONALGROWTHFRIENDSCAREER452310THE WHEEL OF LIFElaurabaynes.com

Choose 1-2 areas to improve. Set specific, measurable goals toenhance satisfaction in these segments.Develop a plan with actionable steps to achieve your goals. Forexample, if your health rating is low, your plan might includeexercising regularly and eating healthier.Look for segments with low scores. These areas may need more focus andimprovement.Reassess your Wheel of Life regularly (e.g., monthly or quarterly) to trackyour progress and make adjustments as needed.Balanced Wheel:If your ratings are similar across all segments, your wheel will be relativelyround, indicating a balanced life.Unbalanced Wheel:If some areas have high ratings and others have low ratings, your wheel willappear uneven. This indicates areas where you might need to focus moreattention to achieve better balanceANALYZING YOUR WHEELSET GOALS:REGULAR REVIEW:IDENTIFY IMBALANCECREATE AN ACTION PLAN:laurabaynes.com

IDENTIFYING STRESSORSList all the situations, tasks, and people that cause you stress. Categorize them into work-related and personal stressors. Reflect on which ones you can change and which ones you needto manage differently.WORK-RELATED STRESSORSPERSONAL STRESSORSlaurabaynes.com

AFTERNOON MORNINGEARLYEVENINGLATEEVENING DATE:ENERGY LEVEL ACTIVITYFEELINGSKeep a daily log of your energy levels on an hourly basis for one week.Note the activities you were doing and any factors that might have influencedyour energy (e.g., meals, breaks, interactions).Identify patterns and times of day when you feel most drained.THOUGHTSENERGY LEVELS TRACKINGMonFriTuesSatWedSunThurlaurabaynes.com

SMARTSPECIFICRELEVANTTIME-BOUNDACHIEVABLEMEASURABLEA. What exactly do you want to achieve?B. Who is involved or responsible?C. Where will it take place (if applicable)?D. Why is this goal important?A. When will you start working on the goal? B. What is the target completion date? C. Are there any milestones or checkpoints along theway?A. Does the goal align with your business objectives?B. Will it contribute to your long-term success andgrowth?C. Is now the right time to pursue this goal?A. How will you track progress?B. What are the key performance indicators (KPIs)?C. How will you know when the goal is accomplished?A. Is the goal realistic given your resources andconstraints?B. What steps or actions will you take to reach the goal?C. Do you have the necessary skills and support?Set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.List a current goal. Break it down into the SMART criteria. Reflect on whether thisreframing makes the goal seem more achievable, and adjust if necessary.SETTING REALISTIC GOALSlaurabaynes.com

SETTING REALISTIC GOALSGOAL: ___________________________________________________________________SMARTlaurabaynes.com

DELEGATEURGENTDODECIDEDELETENOT URGENTNOT IMPORTANT IMPORTANTTop Priority. List all the Importantand Urgent things to do. List all the Urgentbut importantthings to do. Whocan do these foryou? List all the Important butnot urgent things to do.Schedule a time for it.Not Important andNot Urgent. Delete these.EISENHOWER MATRIXUse the Eisenhower Matrix to prioritize your tasks (urgent/important, noturgent/important, urgent/not important, not urgent/not important).laurabaynes.com

WAYS TO ASSESS YOURWORKLOADList All Tasks: Write down all tasks and responsibilities you have. Include everythingfrom major projects to small daily tasks.Categorize Tasks: Group tasks by type (e.g., urgent, important, routine) to understandtheir nature and priorityEstimate Time Requirements: Estimate how much time each task will take. Berealistic and consider potential delays or interruptions.Identify Deadlines: Note the deadlines for each task. This will help you prioritize tasksthat need immediate attention.Evaluate Task Importance: Assess the importance of each task in relation to yourgoals and responsibilities. Focus on high-impact tasks.Review Task Frequency: Identify tasks that recur regularly. Determine if they can bestreamlined or delegated to save time.Assess Resource Availability: Consider the resources (e.g., time, tools, support) youhave for each task. This will help you understand if you are overcommitting.Track Your Time: Keep a time log for a week to see how you are spending your time.Identify any discrepancies between your planned and actual time usage.Seek Feedback: Ask colleagues or supervisors for feedback on your workload. Theymay provide insights or suggest adjustments.Reevaluate Regularly: Regularly review and adjust your workload assessment toensure it remains accurate and manageable.laurabaynes.com

Establish clear boundaries for your time and energy.Communicate these boundaries to othersDELAY YOUR RESPONSEIf unsure, buy time to think it over. Say, "Let me check my scheduleand get back to you."Remember that taking care of yourself is essential. Saying nocan be a vital part of maintaining your well-being.Suggest other ways the task can be completed. For example, "Ican't do this, but perhaps [Name] can help." Rehearse how to say no in a confident and respectful manner.This can make it easier when the time comes.Politely but firmly decline requests. For example, "I'm unable totake on this task right now due to my current workload."OFFER ALTERNATIVESClearly define your personal and professional priorities. Knowingwhat matters most to you will help you decide when to say no.Use a firm but friendly tone to convey your decision, ensuring it isclear and not open to negotiation.PRIORITIZE SELF-CARE67812345STRATEGIES FOR SAYING NOUNDERSTAND YOUR PRIORITIESSET BOUNDARIESUSE A DECISIVE TONEPRACTICE SAYING NOBE HONEST AND DIRECTlaurabaynes.com

Set clear boundaries between work and personal lifeDelegate tasks and responsibilities to avoid overburdeningyourselfPrioritize activities that promote relaxation and well-being,such as exercise, hobbies, and time with loved onesEnsure adequate sleep, a balanced diet, and regular physicalactivityUse techniques such as mindfulness, meditation, anddeep breathing exercises to manage stressEngage in creative outlets or hobbies that provide asense of accomplishment and joyHEALTH PROBLEMS*Increased risk of chronic illnesses such as heartdisease, diabetes, and hypertension*Weakened immune system, leading to frequentillnessesWORKPLACE IMPACT*Increased absenteeismor presenteeism (beingpresent but notproductive)*Strained relationshipswith colleagues andMENTAL HEALTH ISSUES*Higher likelihood ofdeveloping anxiety,depression, or other mentalhealth conditions*Persistent feelings ofhopelessness andhelplessnesssupervisors Reach out to friends, family, or support groups foremotional supportCommunicate openly about your stress and seekadvice or assistancePOTENTIAL RISKSSTRATEGIES FOR MANAGING STRESSCHARACTERISTICS3: CHRONIC STRESS STAGE OFBURNOUT: INFO SHEETThe chronic stress stage follows the onset of stress and is characterized by persistent and intense stress levels.This stage indicates a prolonged period of unmanaged stress that can significantly impact an individual'sphysical, emotional, and mental well-being.PRACTICE REGULAR SELF-CAREIMPROVE WORK-LIFE BALANCEBUILD A SUPPORT NETWORKDEVELOP HEALTHY COPING STRATEGIESPersistent FatigueConstant feeling of tiredness and lack of energyDifficulty recovering even after rest or sleepEmotional ExhaustionFeeling overwhelmed and emotionally drainedIncreased irritability and mood swingsReduced PerformanceDecline in work quality and productivity Difficultyconcentrating and making decisionsPhysical SymptomsFrequent headaches, muscle tension, and gastrointestinalproblems Insomnia or disrupted sleep patternsSocial WithdrawalAvoiding social interactions and activitiesFeeling isolated and detached from others1234laurabaynes.com

SIGNS AND SYMPTOMS OF BURNOUTSTRATEGIES FOR PREVENTION AND MANAGEMENTCHARACTERISTICS4: BURNOUT STAGE: INFO SHEETThe burnout stage represents a critical point where stress and exhaustion reach their peak. This stage ismarked by severe physical, emotional, and mental fatigue, leading to a significant decline in overall well-being and functioning.CAREER IMPACT:Potential job loss ordemotion due todecreased performanceStrained relationshipswith colleagues andsupervisorsHEALTHCOMPLICATIONS:Increased risk of serioushealth issues such ascardiovascular diseases,diabetes, and mental healthdisorders.PERSONALRELATIONSHIPSDeterioration ofrelationships with familyand friendsIncreased conflict andreduced social supportSevere Physical ExhaustionChronic fatigue that doesn't improve with rest Frequentillnesses and a weakened immune systemEmotional DetachmentFeeling disconnected from work and personal lifeIncreased cynicism and a sense of helplessnessReduced PerformanceSignificant decline in productivity and work qualityInability to concentrate or make decisionsMental Health IssuesPersistent feelings of anxiety, depression, or hopelessnessFrequent mood swings and irritabilitySocial WithdrawalAvoiding social interactions and activitiesFeeling isolated and alone040503RECONNECT WITH SUPPORTNETWORKSReach out to friends, family, orsupport groups.Share yourexperiencesand seekadvice fromthose whounderstandDEVELOP STRESSMANAGEMENT SKILLSPractice mindfulness,meditation, and otherrelaxation techniquesEngage in regularphysical activity toreduce stress levelsSEEK PROFESSIONAL HELPConsult with a healthcare provider or mentalhealth professional for guidance.Consider therapy or counseling to addressunderlying issuesSET BOUNDARIES02Establish clear boundaries betweenwork and personal life to preventovercommitmentLearn to say no to additionalresponsibilities that contribute tostressIMPLEMENT COMPREHENSIVESELF-CAREPrioritize rest and recovery throughadequate sleep and relaxation techniquesEngage in activities that promote physicaland emotional well-being01laurabaynes.com

SIGNS AND SYMPTOMS OF BURNOUTSTRATEGIES FOR PREVENTION AND MANAGEMENTCHARACTERISTICS5: HABITUAL BURNOUT STAGE: INFO SHEETHabitual burnout represents the final and most severe stage of burnout, where stress and exhaustionhave become a chronic, entrenched part of life. This stage can have profound and lasting impacts on anindividual's physical and mental health, as well as their overall quality of life.Establish a consistent routine forsleep, nutrition, and physicalactivity Incorporate regularrelaxation and mindfulnesspractices into daily lifeCAREER AND FINANCIAL IMPACTLONG-TERM HEALTH CONSEQUENCESEngage with healthcare providers, mentalhealth professionals, or burnout specialistsConsider intensive therapy, counseling, orrehabilitation programsReconnect with supportive friends,family, or support groups Engage incommunity activities or volunteerwork to rebuild social tiesDevelop a personalized plan focusing on rest,nutrition, exercise, and mental health Setrealistic, achievable goals for recovery andgradual reintegration into daily lifeConsider making changes towork or lifestyle to preventfuture burnoutChronic FatiguePersistent and overwhelming tiredness that does not improve withrest Constant feeling of being drained and depletedEmotional NumbnessFeeling emotionally detached and indifferent Loss ofinterest in previously enjoyed activitiesSevere Decline in PerformanceSignificant drop in productivity and efficiencyInability to focus or make decisions effectivelySerious Mental Health IssuesDeep-seated feelings of hopelessness and despair Increased risk ofsevere anxiety, depression, and other mental health disordersSocial IsolationWithdrawal from social interactions and relationships Feelingdisconnected and isolated from othersRisk of job loss or prolonged absence fromworkFinancial instability due to decreased workcapacity and medical expensesHeightened risk of chronic diseases such asheart disease, hypertension, and diabetesPotential for long-term mental healthconditions requiring ongoing treatmentDeterioration of relationships with family andfriendsIncreased isolation and lack of social supportPRIORITIZE LONG-TERMSELF-CAREBREAKDOWN OF PERSONAL RELATIONSHIPSSEEK INTENSIVE PROFESSIONALHELPREBUILD SOCIALCONNECTIONSCREATE A COMPREHENSIVERECOVERY PLANREEVALUATE LIFE AND WORKGOALSReflect on personal andprofessional goals to ensure theyalign with well-beinglaurabaynes.com

BURNOUT ACTION PLANSTEP 3:IMMEDIATEACTIONSSTEP 8:LONG-TERMSTRATEGIESSTEP 6:IMPLEMENTSTRESSMANAGEMENTTECHNIQUESSTEP 2: ASSESSTHE SEVERITYSTEP 4: DEVELOPA SELF-CAREROUTINESTEP 5: CREATE AWORK-LIFEBALANCESTEP 1:RECOGNIZE THESIGNSRelaxation Techniques:Practice deep breathing exercises Try progressivemuscle relaxation or guided imageryMindfulness Practices:Engage in daily mindfulness meditation Use apps or online resources for guided sessionsTime Management:Plan your day with a clear schedule Use tools like planners or digitalcalendars to stay organizedPhysical Health:Ensure adequate sleep (7-9 hours per night) Maintain a balanced diet rich in nutrients Incorporate regular exercise (at least 30 minutes most days of the week)Mental Health:Practice mindfulness and meditation to reduce stress Engage in hobbies and activities that bring joy and relaxationSocial Health:Reconnect with friends and family Join support groups orcommunity activitiesProfessional Development:Seek opportunities for training or courses to improve job satisfaction Consider talking to your supervisor about job modifications or role changesLifestyle Changes:Evaluate your current lifestyle and make necessary adjustments to prevent future burnoutPrioritize ongoing self-care and stress managementBuilding Resilience:Develop coping strategies for dealing with future stressors Focus on building a strong support network and maintaining a positive mindsetPhysical Symptoms: Chronic fatigue, Frequent illness Headaches and muscle pain, InsomniaEmotional Symptoms: Feeling overwhelmed and emotionally drained. Increased irritability andmood swings. Loss of motivation Behavioral Symptoms: Reduced performance and productivity. Difficulty concentrating.Withdrawal from responsibilities and social activitiesSelf-Assessment: Rate your current stress levels and job satisfaction. Identify areas of life that aremost affected (work, personal life, healthTake a Break: Use any available vacation or personal days to rest and recuperate. Seek Support: Talk to a trusted friend, family member, or mental health professional about whatyou're experiencing. Set Boundaries: Limit work hours and avoid taking on additional responsibilities.Prioritize Tasks: Use the Eisenhower Matrix to categorize tasks by urgency and importance Focus onhigh-priority tasks and delegate or eliminate non-essential ones Set Realistic Goals: Break down largeprojects into smaller, manageable tasks. Set achievable deadlines to avoid feeling overwhelmed ScheduleDowntime: Allocate specific times for rest and leisure activities. Ensure you have regular breaks duringthe workdaylaurabaynes.com

TOHINGCSYICANICOONSTGROHLTINUTSDEOFMONTRLThe weatherWhat other peoplesayTimeWorld problemsOther people'sopinionsHow I feel aboutmyselfThe newsThe choices I makeThe futureThe pastHow I care forothersTalking about myfeelingsMy valuesMy beliefsHow and what I eatHow much exerciseI doWho I followThe effort I put inHow I talk tomyselfAsking for helpLearning from mymistakesHow I treat myselfSaying what I need How I setboundariesOthers forgivingmeMy past choicesWhat other peoplethinkOther people'shonestyHow others react tomeWhat others doHow othersrespondOther people'smistakesHow my parentstreated meCIRCLE OF CONTROLlaurabaynes.com

TOHINGCSYICANICOONSTGROHLTINUTSDEOFMONTRLWrite down all the things you can control in your circle and everything youcan't outside of the circle. WHAT I CAN / CAN’T CONTROLlaurabaynes.com

JOURNAL PROMPTSCurrent Feelings:How do I feel today? Am I feeling particularly tired or stressed?What emotions am I experiencing right now, and why?Identifying Burnout Symptoms:Have I noticed any physical symptoms of burnout, such as headaches or fatigue?What emotional symptoms of burnout am I experiencing, like irritability or detachment?Work-Related Stress:What aspects of my job are causing me the most stress?Are there specific tasks or responsibilities that feel overwhelming?Energy Levels:How are my energy levels throughout the day? When do I feel most drained?What activities deplete my energy, and which ones recharge me?Self-Care Practices:What self-care activities have I engaged in this week?How can I prioritize more time for self-care in my daily routine?Work-Life Balance:Do I feel that my work-life balance is healthy? Why or why not?What changes can I make to improve my work-life balance?Goals and BoundariesSetting Boundaries:What boundaries do I need to set to protect my time and energy?How can I communicate these boundaries to others effectively?Short-Term Goals:What are three short-term goals I can set to reduce stress and prevent burnout?How will I measure my progress toward these goals?Long-Term Vision:Where do I see myself in the next year, and how can I work towards that vision without burningout?What long-term changes do I need to make to sustain my well-being?Daily Gratitude:What are three things I am grateful for today?How can focusing on gratitude improve my overall mood and outlook?Positive Experiences:What positive experiences have I had recently that brought me joy?How can I create more of these positive experiences in my life?Support and ResourcesSeeking Support:Who in my life can I turn to for support when I’m feeling burned out?How can I strengthen my support network?laurabaynes.com