Burnout Summary

Summary of Burnout Book by Emily Nagoski, Ph.D., Amelia Nagoski, DMA

Name: Burnout
Rating: 4.6 (7123 reviews)
Author: Emily Nagoski, Ph.D., Amelia Nagoski, DMA

4.6 . 7123 reviews

Short summary

There's a big gap between what it’s like to be a woman and what the society expects of womanhood, thus, women are constantly trying to fit into the society's definition of womanhood while equally working towards the actualization of their personal dreams. This inadvertently leads to a biological stress cycle that cripples both passion and productivity. But there’s a solution. You can close the stress cycle and bring frustration down to its barest minimum. Sisters Emily Nagoski, Ph.D. and Amelia Nagoski, DMA are glad to show you how. In this book, you'll learn: • Scientifically proven techniques you can use to close the stress cycle. • How human connection, rest, and befriending your inner critic will help you get out of the burnout state. • How to defend yourself against the subtle and pervasive discrimination against women.

17 min

9 key points

2 insights

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Table of content

Summary of Burnout
About the author
What is Burnout about?
Who should read Burnout
Topics in Burnout

first key point

Complete the stress response cycle

Listen the first key point

00:00

The process of dealing with stress is different from dealing with stressors (the things that cause your stress). To effectively eliminate stress, you need to complete the cycle.

So, what is the difference between stress and stressors?

Stressors are what triggers the stress response in your body. Stressors can be anything you taste, touch, smell, hear, see, or even imagine. There are external stressors such as cultural norms and expectations, time, family, money, work, experiences of discrimination, and many more. Examples of internal stressors are; memories, identity, body image, self-criticism, and the future. All these may be interpreted by the human body as threats.

Stress is a physiological and neurological shift that occurs when your body encounters one of these threats. It is an evolutionary response that helped our ancestors coped with being chased by a hippo or a lion.

Dread is anxiety on steroids.

When information is relayed to the brain about an advancing lion or hippo, it auto-activate a generic stress response, which is a cascade of neurological and hormonal activity that triggers physiological changes that helps you survive.

For vertebrates, our stress-response is built around empowering the muscles to work like crazy — when being charged at by a lion, what do you do?

Run!

And then?

There are two possibilities, you survive, or you shout for help, and the lion is killed by the villagers. The village then shares a communal feast, and inedible parts are buried.

Stress response complete!

Because the stressor has been dealt with does not mean you have eliminated the stress itself.

Suppose as the lion charges, coming right at you — and your glycogen and cortisol shoot right through the roof, you pick up a rifle and shoot the lion. It drops dead, you are safe, then what?

Your body still stuck in the middle of the stress response, telling yourself to calm down does not help, you need to signal to your body that you are safe; otherwise, your hormones and neurochemicals will not come back to a relaxed state.

But why do we get stuck at this state?

The following are reasons the cycle might not complete

1. Chronic stressors — During emergencies, your brain activates a flight or fight stress response, you execute it, and it doesn’t change the situation.

2. Social Appropriateness — Sometimes the stress response is something you can’t do.

3. It’s safer — During street harassment, it might be difficult to find a situation that deals with both the situation and the stress it causes. Walking away may be nice and the easy way out, but it does not deal with the stress itself.

To complete the cycle efficiently, when you are being chased by a hippo, what do you do?

Run! Swim! Or sing and dance to Beyoncé and sweat it out as if you are in a Zumba class. Do anything that moves your body and allows you to breathe deeply.

second key point

Managing the stressors and knowing when to call it quits

This chapter is about managing the stressors. It’s about knowing how to persist when the limit of your capabilities has been exceeded. It’s about knowing when to call it quits. It is about “the monitor” — a brain functionality responsible for managing the gap between where we are and where we are going.

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third key point

How to find meaning in life

fourth key point

Patriarchy blindness causes compassion fatigue

fifth key point

The Bikini industrial complex (BIC) profit by setting an unachievable “aspirational ideal” for us

sixth key point

Social connection create energy

seventh key point

What makes you stronger is rest

eighth key point

Grow mighty by controlling your madwoman

ninth key point

Conclusion

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What is Burnout about?

This insightful book delves into the science behind stress and offers practical strategies to overcome burnout. Drawing on their expertise in psychology and music, the authors explore the hidden causes of stress and provide effective techniques to complete the stress cycle. With a compassionate and empowering approach, this book offers a roadmap to reclaiming your well-being and finding balance in a demanding world.

Who should read Burnout

Individuals struggling with chronic stress and burnout seeking practical solutions.
Mental health professionals looking for evidence-based strategies to help clients.
Anyone interested in understanding and managing the impact of stress.

Topics in Burnout

Burnout Stress Management Self-Care Healing Wellness Resilience Self-Help for Women Career Change Life Lessons

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