Welcome to the sessions. And today, we have very soft session about how to lead without burnout. Thank you for joining in.My name is Hannah, and I'm going to, try something out with you today. And, before we do that, let's just say, hello to all the people in the chat, who you are and where you're from. Just take about one minute or so to put in the chat and say hello to others. Thank you, Linda. Hello, Linda from, Vicosins and Lida from Canada and, Adriana from Spain, Amanda from Indiana. Good to have you all here, and looking forward to give it, a try for this session together with you.

And meanwhile, can this go on saying hello to to each other? I'm going to share a screen. Alright. So this is one of the quote that I would like to share with you today. It's my quote that I often use for me and my teams. So here it is. Resilience is like a merchant. The more you use it, the stronger it become. So it's like every other habits, you can learn to build your resilience. Let's see if I can move it around to the next part. So this is about how to lead without burning out, and my name is Hannah. I'm executive and team coach, founder of GrowFuture Leader, founding member of Women Tech Network, and also an, executive coach and advanced team, coach.

And, the reason why I'm sharing this subject to you to, today is because it is very, personal to me. About fifteen years ago, my husband got a burnout, and that took him a few years to get back to his feet. And it was very, heavy period for us as a family. And in my career as executive and team coach, I've been working with teams who team member or team leads or is even the founder or executive, got burnout. And it's not a pretty, project you're going through being burnout. And it is very hard not just for people who are in burnout, but also for the family and, for people who are supporting them.

One of the main reasons why it is hard because, when people are in burnout, you cannot see it. Right? So there's something happen in their body, in their mind, but normal normally, if you have just walk through them and having a conversation with them, it wouldn't notice that much. And if you broke a leg or a a hand, or something going on with physical appearance, then people can see it. But with burnout, it's very difficult to see it, and it's even more difficult to know how to support them and how to help them because mostly, for the people who in burnout, they require a lot of, a lot of self, reflection as well, taking the time for themselves to build out.

So because it's so personal to me, as well as in professional. I see more and more recent years. In the last five years or so, what I see is that, almost everything my coach, they had one or two more people who have the burnout or who were in the burnout. And just a few months back, I called an executive who actually very close to the burnout himself. So it's not, it's not something that you overcome within this a few days. It take time to get burnout, so it take time to recover from burnout as well. So today, I would like to, say with you a few thing, what burnout really is, and going to try out an exercise in which you can just give some take on how thirsty you are. I'm going to say with you a few truth about burnout that most leader ignores and a few habits that can help you going through it.

And then a small challenge for you to take home, and we see, how are you going to take that out? Right? Let's give it a try together. So there is, the few figures from burnout. Not sure if you know that, but sixty six percent of the employee report experienced burnout as early in February. So sixty six. So it's like in ten persons, there's a sick person who already experienced burnout. And ninety six percent of the CSIRT executive report high level stress with burnout contributing to the leadership challenge. Forty seven percent of managers struggle with burnout, and about seventy six percent of employee report that workplace stress and burnout affects their personal relationship. And in my personal cases, it's the thing that you can see that it happened within the family, and it has tremendous impact on, how the family is about and, how the family and the kids, yeah, how that make it difficult for you as well as your families.

And ninety percent ninety five percent of the HR leaders say employee burnout is sabotaging workforce retentions. And people who are in burnout, often have the decrease in the job performance and also increase in workplace injuries. And in The US, it caused $11,000,000,000 annularies due to burnout related turnouts. So this is a key figures, in the last years on the situation of burnout. It's gradually become the disease that we have to face and also have to learn how to record further from it as well as how to, overcome it. So what it is really is, burnout is not just about, exertions. It's a psychological, physical, and emotional detachment from meaning work due to sustained stress and lack of recoveries. So it's not that you work, the whole weekend, then you have the burnout of the next week. It's not that.

It's a long, long duration of stress without recoveries, and that can happen with overwork. It can happen if you are not valued at the work for a long period of time, or it can happen because of combination of work and home and family business. So it can happen due to different reason, but it happened due due to the sustained stress and lack of recovery. So in the research, of mass attack burnout inventories, they discovered three components of the burnout, which caused the burnout, the combination of exertions, inefficiencies, and tsunism. So it was a symptom that you can see, in the people who have a burnout. So what it really is, if you take a look at the, the neuroscience stress, the end the stress and distress, and you can see it on the screen that, when you have the highest level of distress for a longer period of time, then it cause anxieties, panics, and angers, and it cause breakdowns, and that's when burnout happens.

So what are the symptoms? Chronic fatigue, chronic pains, loss of motivations. If you do something with person for a long period of time and during the burnout, you completely lost that person, And you you lost the motivation to do the work that you used to love to do and lie doing that. Some people have brain fog or, the difficulty to make the decisions. Some people become irregular, turbulators, and in persons, and increased errors and absence in their works. And for me, there's something that I can really see clearly in teams and in leadership as well. For example, one of the executives that I coach a few months ago, he has, incredible raising of answers to these. His stress level is too high. He even get some kind of, panic attacks, which, make him difficult to breathe as well as, pain on such chest areas.

So at the time, he got prescription from the doctors to reduce the answers to these, but that does the symptoms. Right? You when you are using medicine to reduce this symptom, you are not treating as a root cause of the problem. So when you or someone else, facing burnout, it is challenging, but it's also necessary to look at what is the root cause of the burnout. Is that the work that you are doing that you are not getting the value? Is that, is overworking without pause, without recoveries, without day off and vacation, or is that the work that are not deliver you what you wanted to have, as a value of your life? And it can be also juggling too lot too much of many thing at the same times, either that's work and family or work or families.

So, at this point of the time, then I would like to invite you to try this out. Ever feel like a dose? And we have different capitals, of course. So what we're going to do is, I put here just a sick very simple, simple questions, and I would like to invite you. Just no doubt just no doubt or answer for these six questions. So we're going to give this Bandarata game, how those are you. There's one or two minutes to try that out just so that you can have an indications on how the well-being is currently. Right? So these are six questions, and, we have four different level of it. The first level is I'm good. You can see that on the emotions. The second level is occasion is, which you get one point. The third is often, then you get two point, and constantly, it's three points.

So, what I would like to invite you to do is to answer this statement, six statement, with one of the, option here and then add it up together. So let's take about one minute or so to do so, and then I can reveal to you, approximately which those you are. Right? So if you're ready, take some notes on the six questions and, give some answer on on that, and it added up for the total numbers. And if you're ready, say the total number in the chat if you like. If not, just keep it for yourself, and we're going to move to the next side in one minute, just to see how are you. So let's take one minute to do that. So answer all six questions with the options and add it up together. Thank you for sharing in the chat.

So we wait for more few seconds so that the rest can already, do the toasting, and we're going to say with you how to do so you are in just a few seconds. Thank you for the sharing. Great. Alright. Are you ready to see how toasty you are? Alright. Let's move to the next. Okay. So calculated the total score. And if you're from zero to four, then you have fresh bucket, which mean you are energized and balanced. Keep it up. If you are fine tonight, then you are light dose, feeling the heat, small shift that needed. And the 10 to 14 each year. So you're close to burnout. Time to reset. If you are from 15 to 16, eighteens, then burn to graves. I'm sorry. It's a red zone, so we need to prioritize the recovery. Alright. Any questions so far about the burnout route again? And I hope that it give you some insight into the symptom as well as how to deal with it. Alright.

So as I said previously, burnout is not those about exertions. It's a psychological, physical, and emotion detachment from meaning work due to sustained stress and lack of precori. So you read it already here. The reason for burnout is sustained stress and lack of precori. That also gives some indication on how to deal with it. So when I coach team and leaders, executive and founders, one of there's a few thing that I noticed from them. And the first thing is you can't push through for them. Right? So it's the thing with the overachiever. They go on. Right? The sky is the limit, and that's the reason why they are successful. But it's also a reason why they're going down with burnout because they think they can push two for 11.

But from my own experience, I can say it already with you, and from more than hundreds leaders that I've coached, you cannot push through from heaven. So the high performance high performer as you are need to rest more, not less. Rest is a time to recover, but it's also a time to be more high performing and to build in the energy and as a skill and the rest that you need for the long run. You run the long run. A marathon, you're not running a sprint. Right? A life is marathon. It's not a sprint. The second truth that most leaders ignores is business and productivities. So when I have a conversation with an, a founder, when I was coaching him, I asked how he has been, and he said, busy. Right?

So that's a standard answer that I often hear a lot. But busy is not productive with this. The question for you as leaders and managers is, are you leading, or are you just managing chaos? And, to add it up, the last truth that, most need to ignore about Bruno is you cannot pull from an empty cup. Can you see it? Right? See an empty cup? You drink all the water. The cup is empty. Can you pour more water from it? The truth is you cannot. Right? The thing of the body, the energies is like a cup. When it's empty or it's less, filled, it need to be refilled. It would not have the telephone. I'm holding my telephone right now, but I cannot see it.

But anyway, you cannot let the telephone be, our battery for one week, and hopefully, you can still use it. Right? It's the same with the energy. It's the same with the motivation and with the rest. You cannot pour from an empty cup. And, the way you can see it is in house of team dealing with you and and how they react because it's often the mirror of the own energy levels. So the team mirrors your energy more than the instructions. So you need to refill the energy not just for yourself, but also for the team members and for the people around you as well. So in these three truths, which truth hit hardest for you right now? Thank you, doctor Salis. Completely agree with you. Many women are constantly struggling all three.

Thank you, Lida, for sharing. So for the rest of you, which truth he taught us for you right now from these trees? Oh, and another thing I noticed having a conversation with female and women leaders is, we many of us think we are superwomen. Right? It's just wonderful to be heroes. It's wonderful to be, that superwomen, in in the, Avenger themes. But the fact is, we we just normal peoples, and we need to be, refuel as well. So for me, for example, I have two sons. They are now 14 and and 15, different age at this moment, but when they were small, one of the thing that I need for myself is, just take a few, let's say, half hours a day to have a walk without the kids. And that that refill me, that give me the motivation, and help me to be there for them when they need it for me. Thank you, Nadia, for sharing. Alright.

So what could help you or the managers on your leaders to build up and to avoid being a burnout or get recover from burnout. The first thing I say is boundary rituals. Don't just say no. So I would like to challenge you to start with one non negotiation boundary this week. So for me, for example, is, no phone after nine and, no work in the weekend. That's simple. Right? So, challenge for you, think about one non negative boundary this week for you and make it very small. And the second, thing that can help you is or at least I can suggest you to try is the morning qualitative minutes. So focus on what really matters. What I often do, if it's morning, I have a small walk, and I ask myself three questions. What matters most today? What can wait?

And what's that one thing I'm grateful for? And why this question? Because it helped me to focus on the thing that most important, and it helped me to separate from the thing that can be wait as well. The third thing I would like to invite you to do is build pause in your days. Pause are the recoveries, and sleep is the best recovery that you can have. Right? So my invitation to you is add at least two small pause of fifteen minutes, structurally, in the daily schedule. And, the question to think about is how many hour do you sleep? Because sleeping is not just doing nothing.

Sleeping is a time to get recovered, and sleeping is also the time for the mind, the body to work it out with all the stress and all the information you got all the day. And, basically, it also helps the brain to get the, the stress hormone exist in the bodies. And the fourth thing I would like to invite you to do is move the body daily, weekly, if you have it not yet in the schedule, because that building in the resilience and building the the health on the long terms. So question to you, how many time do you sport or walk per week? If less than two, then I invite just just you to start with one extra walk or sport, time a week. Alright. So those are the four habits that can help you or other friends or family to overcome or to recall from burnout.

Which small habit could change the game for you right now? Thank you, doctor Selez. Be grateful and positive about, things in the day is very definitely important for us because grateful actually help us to rewind and rethink the way we experience and also give us our space to, process the information and looking on the bright side. Alright. So the question to you, which small headed could change the game for you right now? Same the chat if you're willing to. Otherwise, you can just keep it for the cell. Thank you, Lina. Thank you, Amanda. Yes. Meditation definitely now. I mean, I understand that pause is sometimes very difficult to build in our agenda. So start small. You just need a five or ten minutes pause and see how we're going with that. Yes, Nadia.

It's it is very difficult, right, to set aside email and full switch up works. So trying to find a small step that you can do with it and how important is that for you. Because in the long run, it's our body and the mind, and, let's say, the resonance. It's just something that you actually use and something that you have in the whole life. Yes. Adriana, I have a lot of conversation lately, and I understand is that, for many people, moving the body is is very different from each other. Right? For me, it's it's walking and jogging. And for one of my colleagues, it's actually golf dancing.

And another person is this, is this going to do intensify sport, and another person is is cycling. So for everyone, it's just difference. As long as you move the body, it's not this, because for the sake of the moving, but also for the sake of the brain. As you are moving the body and you're sweating, you actually transfer the stress hormone to, the happy hormone, which is, helping the body and the brain to recurse and building up the resonance. Yes, doctor Sally. Definitely. The body keeps the score. So you have pain somewhere, and if that pain repeatedly coming back, that might tell something about stress. Alright. So for now, for, for this habit, I would like to invite you to try one small small habit next week, and, and there is a challenge that you of which invite you to. So the rapid fire reset is write down one small specific chain that you will try this week.

You can either drop it in the chat or say it with a few friend of you. Say it with at least three peoples in the neighbors, in the, network, in the families, because sharing make sure that, we will take accountable for that and go for that. And ask someone in surround surrounding, check-in with you and, for the upcoming three weeks. It take about at least three months, for people to start one small habit. So that's why the suggestion to find someone who checking in with you for every week for three months. That's a challenge for today to take home. Write out one small specific chain you want to try this week, and tell at least three people in the surroundings asking someone to check-in. Alright. That's it for today. Thank you a lot for being here with me, and, have fun. Enjoy the reset. Thank you, everyone. Have a great day. Enjoy the conference so far. Thank you, everyone.

I'm going to close the sessions. Seeing you on all those sides. Just connecting with me on the link, and if you love to, and if you have some question, I can help you, with that later on. Bye for now.