The Mental Reset: Tools for Redefining Success and Avoiding Burnout

Posted on September 05, 2023 by Portia Nhlabathi, One of Thousands of Career Coaches on Noomii.

In today’s fast-paced world, it’s easy to feel the weight of chasing success. Many of us end up tired, stressed, and on the brink of burnout. But there’s hope. Your brain isn’t just an organ of thought; it’s equipped with tools that can help us handle these pressures. By understanding some straightforward neuroscience, we can tap into these tools, adjust our mindset, and find a healthier way forward. This isn’t about quick fixes, but genuine changes for lasting success. Ready to get started? In this article, we’ll explore how to achieve our goals, reduce the stress, and enjoy the journey

The Real Impact of Chronic Stress

It’s not just about feeling stressed. Chronic stress changes our brain. The prefrontal cortex, which helps us make decisions and manage emotions, can actually shrink. At the same time, the amygdala, where we process emotional reactions, becomes more active. This leads to a mix of hasty decisions and strong emotional reactions—a cycle many of us know too well.

What Does Success Really Mean?

Often, we think success is about achievements, promotions, or accolades. This chase triggers a dopamine rush in our brain. But when we link our self-worth only to these moments, we’re on a fast track to feeling drained. Neuroscience shows us another way. It tells us about intrinsic motivation—finding joy in personal growth, connections with others, and being part of a community.

Your Toolkit for a Brain Reset:

1. Mindfulness Meditation:

This isn’t a trendy buzzword. Science shows that it can change brain pathways, reduce stress, and help us think clearer.

- What It Is: A focused practice where you anchor your attention on the present moment. This could be on your breath, sensations in your body, or sounds around you.

- Science Behind It: Mindfulness meditation has been found to increase the density of the hippocampus, a brain region linked with memory and learning. It also decreases activity in the amygdala, where we process stress.

- Practical Steps:
Start Small: Begin with just 5 minutes a day, gradually increasing as you become more comfortable.
Use Guided Sessions: There are numerous apps like Headspace or Calm that offer guided mindfulness sessions.
Routine Matters: Choose a specific time of day, like after waking up or before bedtime, to cultivate a habit.

2. Cognitive Reframing:

Our brains can change, thanks to something called neuroplasticity. This means we can train ourselves to see success differently.

- What It Is: A technique to challenge and change negative or unhelpful thoughts, beliefs, and perceptions.
- Science Behind It: Neuroplasticity shows our brains can “rewire” based on experiences. By intentionally reframing thoughts, we can create new, positive neural pathways.
- Practical Steps:
Awareness: Recognise when you’re stuck in a negative thought pattern.
Question the Thought: Ask yourself, “Is this thought accurate? Is there another way to see this situation?”
Replace: Consciously choose a more positive or neutral perspective.

3. Setting Boundaries:

From my experience in the fast-paced pharmaceutical world, I’ve learned how crucial it is to set clear boundaries. It’s not holding you back—it’s giving you the space to excel.

- What It Is: Clearly defining what you will and won’t accept in both your professional and personal life. This can relate to time, tasks, interactions, or emotional investment.
Importance: Boundaries prevent burnout by ensuring you’re not spread too thin and protect your mental and emotional well-being.

- Practical Steps:
Reflect on Limits: Identify areas where you feel stretched or stressed. Is it work hours? Types of tasks? Interactions with certain people?
Communicate: Once you’re aware of your limits, communicate them clearly. For instance, if you’re overwhelmed at work, discuss your workload with your manager.
Stay Consistent: It can be tempting to bend your boundaries, especially under pressure. But it’s vital to stay consistent, reinforcing your commitment to balance and well-being.

True success isn’t just about our jobs or how much money we have. Our brain benefits from basic things like sleep, good food, and exercise. And don’t forget the importance of our friends and family. Bonds with others release oxytocin, a hormone that helps us feel good and counteracts stress. I’ve been where you are—feeling the pressure, navigating challenges. But learning about our brain transformed my approach to success. I’m here not just as a coach but as someone who understands. Let’s work together to find a balance, to redefine what success looks like, and to tap into the amazing potential of your brain. Ready to start? Let’s harness the brain’s power and open up a world of opportunities.

References:
1. The Real Impact of Chronic Stress on the Brain
– McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological reviews, 87(3), 873-904.
– Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nature Reviews Neuroscience, 10(6), 434-445.
2. What Does Success Really Mean?
– Schultz, W. (2002). Getting formal with dopamine and reward. Neuron, 36(2), 241-263.
– Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary educational psychology, 25(1), 54-67.
3. Your Toolkit for a Brain Reset
– Mindfulness Meditation:
– Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
– Cognitive Reframing:
– Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689-695.
– Setting Boundaries:
– Maslach, C., Schaufeli, W. B., & Leiter, M. P. (2001). Job burnout. Annual Review of Psychology, 52(1), 397-422.
4. Importance of Social Bonds & Oxytocin
– Uvnäs-Moberg, K., Handlin, L., & Petersson, M. (2015). Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation. Frontiers in Psychology, 5, 1529.
– Heinrichs, M., & Domes, G. (2008). Neuropeptides and social behaviour: effects of oxytocin and vasopressin in humans. Progress in Brain Research, 170, 337-350.