Lesson 1
Introduction
Welcome!
Our goal today is to gain a clear understanding of burnout—what it is, how it impacts your mind and body, and why it goes far beyond just feeling tired.
Here’s the concept we’ll explore: Burnout is the result of prolonged, unmanaged stress. It manifests as emotional exhaustion, detachment from your work or responsibilities, and a pervasive feeling of inadequacy or failure.
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Lesson 2
Complete The Stress Cycle
Our goal today is to explore how the stress cycle functions, why completing it is essential for overall well-being, and practical ways to help your body reset and recover.
The core idea we’ll discuss is that addressing the source of stress (the stressor) is not the same as addressing the stress your body experiences. To restore balance and safety, the stress cycle must be completed through physical actions.
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Lesson 3
How To Keep Going
In our last session, we delved into how stress can become trapped in the body and explored scientifically supported methods to complete the stress cycle, allowing your body to reset and recover.
Today, we’ll focus on understanding how your brain measures progress, why this impacts your motivation, and navigating moments when you feel like giving up.
The key idea for this section is that your brain always evaluates the balance between effort and progress. When the gap between the two feels overwhelming, it can cause you to lose momentum. However, with effective strategies, you can overcome these moments and keep moving forward.
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Lesson 4
Find Meaning
In our previous session, we explored what keeps you motivated and how to manage stress in situations where change isn’t possible.
Today, we’ll focus on understanding the concept of meaning and why it plays such a vital role in our lives.
The key idea for this section is that meaning isn’t something you discover—it’s something you create. It’s often the driving force that helps people navigate and endure stress, loss, and burnout.
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Lesson 5
Fight The Conditioning
In our previous session, we discussed how meaning is something you create rather than passively discover and why connecting to something greater than yourself can provide strength during difficult times.
Today, we’ll focus on identifying the societal norms that encourage overgiving and work on unlearning the belief that your value is tied to how much you sacrifice.
The key idea for this section is that many people are taught to equate being "good" with being selfless, agreeable, and always available. This mindset often leads to burnout, as it fosters guilt around setting boundaries or seeking support.
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Lesson 6
Build Connection
In our previous session, we explored how self-sacrifice conditioning can lead you to tie your self-worth to how much you give and discussed steps to unlearn that behavior.
Today, we’ll focus on understanding the vital role connection plays in human health and resilience, while examining what healthy, supportive relationships look like in practice.
The key idea for this section is that humans are biologically designed for connection. Safe and trusting relationships help regulate our nervous systems, manage stress, and support recovery from challenges. Loneliness isn’t merely an emotional experience—it has profound effects on your physical and mental health. The quality of your connections directly influences your capacity to thrive and heal.
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Lesson 7
Take Rest
In the previous session, we explored how connection supports both the body and mind, highlighting how trust and mutual understanding contribute to stress recovery and resilience-building.
Today, we’ll focus on understanding why rest is a fundamental part of recovery and how to intentionally incorporate it into your life.
The central idea for this section is that rest is not something earned after hard work—it is a biological necessity. Rest restores your capacity to function after physical, emotional, or mental demands. Without adequate rest, stress accumulates, performance diminishes, and the likelihood of burnout increases.
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Lesson 8
Cultivate Self-Compassion
In the last session, we discussed how rest is a necessity, not a luxury, and explored how it helps recharge your energy and serves as a critical buffer against burnout.
Today, our focus is on understanding the role of self-compassion in the healing process and learning how to extend the same kindness and care to yourself that you would naturally offer to someone you deeply care about.
The key idea for this section is that self-compassion is a skill that can be developed. It helps lower stress, build emotional resilience, and boost motivation. Practicing self-compassion involves treating yourself with kindness, acknowledging the shared human experience, and being present with your emotions and challenges.
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Lesson 9
Practice Gratitude
In the last session, we explored the power of treating yourself with compassion. We discussed how self-kindness, recognizing shared humanity, and practicing mindfulness can help you navigate and respond to stress more effectively.
Today, we’ll focus on understanding how to practice gratitude in a grounded and meaningful way that fosters resilience and deepens your sense of connection.
The key idea for this section is that gratitude has a powerful impact on the nervous system. It helps redirect focus away from stress, enhances emotional resilience, and supports mental well-being. When gratitude is practiced in personal and specific ways, it strengthens relationships and nurtures a healthier mindset.
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Lesson 10
Joyfully Ever After
In the last session, we discussed how gratitude can serve as a grounding force, helping you focus on the people and processes that bring positivity into your life.
Today, we’ll dive into the distinction between happiness and joy and explore how joy can be intentionally cultivated.
The key idea for this section is that joy is deeply connected to meaning, purpose, and relationships. Unlike happiness, which is often tied to fleeting circumstances, joy can endure through challenges. It is nurtured by aligning your actions with your core values and through acts of care, both giving and receiving.
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