NEW EPISODE LIVE NOW - Podcast Episode 34

Title: How to Overcome The Great Exhaustion

Episode notes:

Leisa Sargent, Senior Deputy Dean of UNSW Business School, Co-DVC Equity, Diversity and Inclusion says that while we’re worrying about whether the Great Resignation will happen here, we’re already seeing ‘The Great Exhaustion’: the burnout phenomenon that is disproportionately impacting women.

Great Exhaustion is being defined as large numbers of the workforce feeling an absolute, overwhelming feeling of emotional exhaustion like there’s “nothing left in the tank”.

“If there’s nothing left, how do we build up the reservoir…That capacity to respond to future exogenous shocks, like another pandemic or another kind of crisis?” (L.Sargent)

Here are some recent findings:

Women are more burned out—and more so than men

Women are even more burned out now than they were a year ago

The gap in burnout between women and men has almost doubled

During late 2021, one in three women has considered leaving the workforce or downshifting their career—a significant increase from one in four in 2020

Source: https://newsroom.unsw.edu.au/news/business-law/are-we-seeing-great-resignation-or-great-exhaustion#:~:text=What%20is%20the%20Great%20Exhaustion,nothing%20left%20in%20the%20tank%E2%80%9D.

The first thing you can do:
Just stop and reflect. How are you feeling right now. What is your level of exhaustion?

Can you relate to one of these causes?

  • larger domestic or parenting responsibilities
  • chronic stress that keeps your brain and body on alert
  • the pandemic has created a lot of uncertainty which also creates a lot of mental exhaustion
  • workplace stress from a high demand or challenging job
  • personal / relationship issues such as sick relatives, divorce, disagreements can also play a part
  • final one I want focus on is poor self - care:
    • when we neglect our self care it affects how we cope…our resiliency during challenge and stress.

How do you choose your best course of action?

You have the power to make positive change in your life. On previous podcast episodes and in my book, Finding Your Well-BEing I refer to this as your "Agency".

According to Professor Albert Bandura, agency ‘refers to the human capability to influence one’s functioning and the course of events by one’s actions.’

Start with identifying the following:

What kind of balance are you looking for? What boundaries are required to support what you are now prepared to do and not prepared to do.

Then consider the following to overcome your exhaustion:

 Identify and eliminate or focus less on our stressors

Sometimes things that we think we should do take up an enormous amount of mental energy. Ask yourself, “Is this even something I want or need to do? And if so, does it need to be done right now?” Often we can decrease our stress by relaxing our own expectations. Not everything needs to be done perfectly — or at all.

Schedule (and take) regular breaks

Take a 5-minute break every hour to walk away from your desk. Set a timer to remind you and prioritize this time even when distractions try to get in the way. - do some breathing exercises, stretch, walk around

Get outside - in nature if possible

While you’re changing up your environment, spend some time outdoors. The feeling of fresh air and sunlight can be invigorating. If you don’t have time during work, see if you can take a meeting at the park or go over your notes at an outdoor cafe. Exposure to sunlight is important in regulating serotonin, vitamin D, and  it resets our sleep - wake cycle. By doing this, when it is time for bed, we will be more likely to improve the quality of our sleep.

Reduce screen time

Endless video calls, emails, and notifications can wear you down quickly. Your phone and email keep your mind in a constant state of responsiveness. Consider a digital detox even if for a few minutes at a time — can give you a break from being on call. Take the time to give your brain (and your eyes) a break.

Take good care of yourself - by scheduling some time to nurture yourself with: 





Connect with a friend

Listen to music

Have a bath

Read a book

Savour your tea

Finally, please see your Doctor to get a medical assessment and referral see a Psychologist

  • Please don’t feel you just need to just “get on with it“ or push through!
  • Talk to your GP and explain that you are not coping and need help.
  • If possible, meet with an accredited and qualified psychologist or counsellor.
  • Give yourself permission to take time out.
  • Focus on your sleep and nutrition.

With support and self-awareness, you can begin to overcome your exhaustion and develop habits to help yourself to thrive again.

    You can find your wellbeing and BE at your best by making a few small changes or better choices. These changes and choices can be powerful stops towards cultivating a better day, and life with more happiness, clarity and peace.

Thanks for listening! Mary Mangos, Psychologist and Founder, Coachuwellness


    Interested in exploring Mary’s new book - Finding Your Well-BEing - https://www.coachuwellness.com.au/book/


    I have another free resource available to support your wellbeing and burnout prevention. I am providing a free chapter from my new book, Chapter 2 - Find Your Energy Zen, from the book: Finding Your Well-BEing, the path to happiness, clarity and peace. Sign up below or anywhere on this website: Thanks for listening, please comment and share your feedback on this episode! Mary.

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     For further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/



    Have you ever wondered how some people create their best life, with joy, peace and calm? How do they remain focused, even when surrounded by uncertainty and stress? We answer these questions, here at the Wellness Solutions Podcast, with me as your host. My name is Mary Mangos. I am a Psychologist, Author, Coach and Online course creator. My mission is to inspire and change lives towards more clarity, happiness and peace.  Keep listening as I share wisdom, tips and science backed practices.  Listen as I interview experts and inspirational people, to inspire you, achieve your vision for a thriving and flourishing life. Let me take YOU on an educational and inspirational journey, to support you to create your best life.