Up next in 10
Join mother and son team Caren Glasser and Mental Health Advocate Rob Glasser on the premiere episode of Minding Your Mental Health! They talk about burnout and what to do to ease the stress. Listen in as they discuss the topics that shape mental health today!
#burnout #Eastthestress #mentalhealth #mentalhealthmatters #mindingyourmentalhealth
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0:00
hello everyone karen glasser here and
0:02
i'm here with my co-host rob glasser
0:05
welcome to the premiere episode of
0:07
minding your mental health we talk
0:10
mental health we teach the importance of
0:13
inclusion and share why we should be
0:15
kind join us in talking about the topics
0:18
that shape mental health today
0:20
so rob
0:21
what's our topic today what are we
0:23
talking about
0:24
today we're talking about burnout and
0:26
what you can do to ease the stress that
0:29
comes from it
0:31
so that's a that's a big thing so i'm
0:33
sure people that are watching right now
0:35
have heard the term burnout
0:37
they
0:38
maybe have experienced burnout so i
0:41
guess my first question we need to talk
0:42
about is what exactly is burnout how do
0:45
we describe burnout
0:47
um okay so what is burnout uh from what
0:50
i've been reading burnout is really a
0:52
overdoing of something usually related
0:55
to work usually related to maybe chores
0:57
at home
0:58
that comes to a end when you just kind
1:01
of like
1:03
blah and you just fizzle um literally
1:06
burn out i guess you know think of a
1:07
candle when it goes down um
1:10
you know it could be for anything um
1:12
usually though from the articles i've
1:13
read it's usually work related um and
1:16
you know nowadays you have to do more
1:18
work because of everything happening you
1:19
have to be on the job on call whatever
1:22
right but burnout really it's not an old
1:25
thing it just i think has a name for it
1:26
now i think really it's just the idea of
1:29
you did too much and you kind of feel
1:32
like crap a little bit
1:33
you know because you just don't have the
1:35
energy to do anything
1:36
um
1:37
right and i kind of already answered
1:39
what causes it too i think it's just you
1:41
know the overdoing
1:42
of any given
1:44
task i guess at hand and i think a lot
1:46
of us do that right a lot of us do
1:49
overdo it because we go go all the time
1:52
and so this is really an important topic
1:54
if you're just tuning in we are talking
1:56
rob and i are talking about burnout let
1:59
us know where you're tuning in from put
2:01
it in the chat tell us where you're here
2:02
from because we'd love to chat with you
2:05
all right so let's just keep going on
2:08
this we
2:09
we've said it's burnout we're we're
2:11
saying it's bad but why is it bad how
2:13
does it affect us it affects our
2:14
physical and our mental health how does
2:16
it do that
2:18
um well similarly to what lots of other
2:20
things would too if you if you're not
2:22
feeling well your body kind of shuts
2:23
down
2:24
you you have to you know recuperate your
2:27
your insides your outside or whatever um
2:29
but it just it can make you feel lousy
2:32
most of the time what i've seen is you
2:34
know tiredness obviously because you are
2:37
burned out
2:38
um
2:39
you know headaches possible
2:41
upset stomach possible and then all of
2:43
that comes to a head when your brain
2:45
just kind of goes
2:46
and you just you know it it doesn't want
2:48
to work um so really you know yeah so
2:51
while we are talking mental health i
2:52
think what's more important for this
2:54
particular is you want to make sure that
2:55
it doesn't get your body too bad
2:57
before it does get to your brain because
2:59
if you can stop it from hurting
3:01
physically
3:02
you can probably lessen the effect it's
3:04
going to have
3:05
um on other parts of your body
3:07
especially the adrenal glands i mean so
3:10
that actually shuts down when we are in
3:13
burnout when we are
3:14
doing too much and we just you know it
3:17
literally can shut down your body which
3:20
can be really really scary actually it's
3:23
not just your mental health that it can
3:26
shut down it's your physical health that
3:28
you can shut down so i guess you know
3:31
we're going to just jump into the meat
3:32
and potatoes on this one because we're
3:34
going to talk about ways to cope with
3:36
this there are lots of ways to cope and
3:38
handle stress of burnout and i know one
3:42
of my favorites um is breathing i know
3:45
it sounds silly but it is it's it is one
3:47
of my favorites i literally
3:49
and i know that you do too rob sometimes
3:52
when i just feel myself spinning out of
3:54
control i literally will just say okay i
3:56
need to breathe this is how i breathe i
3:58
know you do some other stuff so what i
4:00
do and if you're watching and you want
4:02
to try along with me and us go ahead so
4:04
the first thing that i do is i literally
4:07
inhale through my nose
4:09
four counts so i'm
4:12
a really big deep breath okay and then i
4:14
hold it
4:16
for
4:16
seven counts the numbers are weird and i
4:19
think the numbers are the weird numbers
4:21
so you have to actually think about what
4:23
you're doing and focus on it so it's
4:25
inhale
4:26
four
4:27
hold it for seven and then exhale
4:29
through your mouth
4:30
eight times eight counts and then again
4:33
hold it four four so i'm gonna do that
4:36
right now if you're gonna do it with me
4:38
go ahead um i i like to close my eyes
4:40
when i do this so that i can completely
4:42
focus on my breathing so here we go um
4:45
rob do you want to count while we're
4:46
doing this
4:47
uh sure okay so we're going to breathe
4:50
in for four hold it for seven exhale for
4:53
eight here we go ready
4:54
now one
4:57
two
4:58
three
4:59
four
5:01
one
5:03
two
5:04
three
5:05
four
5:06
five
5:07
six
5:09
seven
5:10
one
5:12
two
5:13
three
5:14
four
5:18
i'm i i can feel the energy just kind of
5:21
i just kind of settle in so what kind of
5:23
breathing exercises do you do rob
5:26
um i well for me meditation kind of goes
5:28
hand in hand with it so
5:30
uh there's the breathing bubble that
5:32
calm has i know you have calm where you
5:34
watch the screen
5:36
it goes half circle for i think three
5:38
seconds pause four three or four and
5:41
then breathe out for three as well but
5:43
meditation i think is easier generally
5:46
because it kind of blends all together
5:47
and usually when you're listening to a
5:49
guided one
5:50
um you the the person on screen says you
5:54
know okay you know close your eyes
5:55
breathe in you know hold they don't
5:57
necessarily have a count but they kind
5:58
of have to follow along and then they
6:00
say you'll exhale and then they go into
6:02
you know think about you know what what
6:04
are you doing today or what's on your
6:06
mind you know what thoughts are flowing
6:09
and that's kind of a you know kind of
6:11
interesting way to go about it so that's
6:12
one thing we do try to do twice a day at
6:14
least uh once in the morning once in the
6:16
afternoon here at home um
6:19
and yeah i mean with you know on on
6:21
youtube or on com or whatever it is
6:23
you're using there's so many uh
6:26
videos you can download or watch a lot
6:28
of them are free um and it's just nice
6:31
to have different kinds of people
6:33
talking you know sometimes it's a faster
6:36
paced speaker sometimes it's kind of a
6:38
long you know the person likes it which
6:41
once in a while you're like okay finish
6:43
the sentence please come on um
6:45
but that's the kind of stuff that we
6:46
like doing over here uh because again
6:49
it's easy to do you turn the tv on
6:51
uh five minute three minute whatever
6:53
time you wanna do
6:54
um and it doesn't take too much time
6:57
because it's that quick to do um
6:59
it's like a pattern it's almost like a
7:01
pattern interrupt right we're spiraling
7:04
we're we're doing what we're doing and
7:07
we interrupt
7:08
what's going on right
7:11
i think that yeah i think the videos we
7:12
watch that's kind of the point i think
7:14
the narrator's trying to say is they're
7:15
trying to get you to like
7:17
to stop what you're doing and just have
7:20
a
7:21
you know a brief moment of
7:23
zen so to speak um and that's you know
7:26
that's one reason i like doing it a lot
7:28
of the time you know there's ones that
7:29
we'll do over and over again because the
7:31
person speaking is really easy to listen
7:33
to
7:34
um it's usually a shorter one so if
7:36
we're if we're running short we can
7:37
still pop it in get the meditation done
7:40
and then go on with the day
7:43
yeah i mean breathing bubbles meditation
7:45
videos it's all you know if you want to
7:47
mix it up a little bit and give yourself
7:49
uh
7:50
you know different things
7:53
and the other thing you can do is also
7:55
start your day so that maybe you can
7:56
stop burnout from even happening i
7:59
meditate in the morning i get up in the
8:00
morning the very first thing that i do
8:02
is i will throw on and i put some
8:05
some of the places that you can get uh
8:08
meditation
8:09
uh guided meditation or music meditation
8:12
and all of these uh platforms that i
8:14
just put up there have a free
8:17
component to it insight timer has free
8:19
calm does spotify has meditation i
8:22
didn't actually know that i listened to
8:23
spotify for music but in doing a search
8:25
they literally have an entire section
8:28
for just meditation and as you mentioned
8:30
rob youtube youtube is a veritable
8:33
source for almost anything uh you know
8:35
so when you're searching you're
8:36
searching for maybe meditation for
8:38
burnout actually do a search
8:40
specifically for what you're looking for
8:44
what other ways can we
8:46
um cope or handle the stress i know i
8:50
know pets like
8:52
my dog is laying over there right
8:56
my cat's behind me yeah
8:58
pets help us right
9:00
i mean quality time generally is good
9:02
but you know if you're living alone you
9:03
have a pet that's one way living with
9:05
you know a spouse living with family
9:07
whatever it is but just kind of uh
9:09
hanging out and doing something um
9:12
even just as simple as watching tv doing
9:15
a coloring book
9:17
playing a video game together
9:19
um whatever it is quality you know
9:21
quality time is what you uh
9:23
what you do there's no
9:25
answer to what it is right
9:28
but yeah just just generally finding for
9:30
me like i'd say find a hobby find
9:32
something that's fun to do so you know
9:33
it all goes back to crafting a lot of
9:35
people crochet now uh
9:38
painting
9:39
i'm looking around the room there's
9:41
everything
9:42
that people do
9:43
tangle i do zentangle
9:46
you know we were talking today about you
9:47
know taking pictures people who like to
9:49
do photography there's a slew of things
9:52
you can do but yeah definitely even if
9:54
you don't have the hobby or the thing to
9:56
do just sitting with somebody with your
9:58
pet with whoever is more than enough to
10:00
just kind of
10:02
veg and kind of just release the
10:06
the components and
10:08
you and like you said i mean when you
10:09
wake up in the morning the fir you know
10:11
we don't do immediately but we do it a
10:12
couple hours after we breakfast we
10:14
meditate first or the first meditation
10:16
but yeah i mean if you can already jump
10:18
in and kind of like have your
10:21
process going in your thing it's a
10:23
little easier to do it because you're
10:24
not running around trying to figure out
10:26
what you have to do
10:28
in the morning kind of have the first
10:30
two things that you're going to do ready
10:32
to go so you can just
10:34
you know move and you don't have to
10:36
think too much about what it is that
10:38
you're right you're not trying to get
10:40
done another thing that i do when i'm
10:42
i'm facing that burnout and i'm facing
10:44
the stress and again you know people
10:46
you're watching this and you may think
10:48
that you know we're sitting here and we
10:50
don't have that happen to us it happens
10:52
to everyone it happens to everyone when
10:54
you just feel like you you know you
10:55
can't you can't do it anymore one of the
10:57
things that i do is i also journal
10:59
and i will i will again pattern
11:02
interrupt i will
11:04
write down immediate three things that
11:06
i'm grateful for that will take me out
11:09
of that stress and take me out of the
11:10
burnout now i'm not saying that this
11:12
happens all the time and it works right
11:14
it doesn't always work but don't you
11:17
know be so hard on yourself do something
11:20
different what are there other things
11:22
that you do i know you've mentioned
11:23
crafting and you've mentioned
11:25
meditation and breathing and pets i know
11:29
you do um martial arts i know that you
11:31
do a lot of different physical
11:33
activities yeah doing exercise generally
11:36
helps uh doesn't really matter what
11:38
you're doing
11:40
and this goes with the physical as well
11:41
when you move your body your you know
11:44
the endorphins the the happy chemicals
11:46
in your body perk up um so i definitely
11:49
would say and again i always caveat with
11:51
you know obviously if you if you are at
11:52
a disadvantage where you can't do that
11:54
kind of thing obviously you know find
11:57
something that works but for instance
11:59
though we find a guy who does chair uh
12:01
workouts and we do weights and we do
12:03
stuff
12:04
and it's short but it burns like help
12:07
like i mean you you feel so in somebody
12:10
you might not be able to stand up and do
12:12
it there are people that have channels
12:14
that do
12:15
stuff from the chair yogurt from the
12:17
chair uh whatever but i think just
12:19
generally
12:20
right now the sweet spot is kind of like
12:23
10 minute video maybe 15 minute video
12:26
depending on how i'm feeling um but i
12:28
think if you give yourself 10 minutes of
12:30
physical
12:31
right that's gonna kind of push you in
12:34
the right direction so that's so other
12:35
than the meditation the other big thing
12:37
i think is moving doing something now of
12:40
course where we are it's 120 so we're
12:42
moving inside
12:44
but
12:44
there's people that have the walking
12:46
channels you can walk at home and do
12:48
exactly
12:49
and do whatever um
12:52
i want to mention your youtube channel
12:54
right now um a little bit out of order
12:56
because on your youtube channel you talk
12:58
about a lot of
12:59
fun things and you talk about mental
13:01
health issues and you talk about all
13:03
sorts of things so you guys go check
13:04
them out on on altered universe on uh
13:07
youtube and you're gonna see
13:09
um
13:10
things that you can do
13:12
to actually help that burnout from the
13:14
craft activities to the meditation to
13:16
the breathing so
13:18
you know rob's doing a really great job
13:20
over there um and he does it every day
13:22
right so what's your intention you do
13:24
these shows every day at 10 a.m i
13:26
believe pacific time right you get on
13:29
one every 10 a.m sometimes i'll do an
13:31
afternoon when if i have a really
13:33
sparkly idea yeah
13:35
but today like for instance i found um a
13:37
bunch of crafts you can do for under
13:39
five bucks whereas
13:40
you don't have to buy a lot of material
13:43
and while some of them were kind of a
13:45
little oddball you know not everyone's
13:46
gonna do them there were a few that for
13:48
instance it was making a cake platter by
13:51
using a
13:52
china that you already have that you
13:53
don't care about painting and all you
13:55
need to buy is a can of glass paint and
13:58
boom you now have a new
14:00
table decor um you know they had stuff
14:03
on this website and of course i always
14:04
throw out the websites to the people so
14:06
they can go look
14:07
once in a while if we're doing a bigger
14:09
video we'll do some of the crafts with
14:11
the
14:11
helping hands right um
14:14
but yeah i mean i it's fun for me
14:17
because it gives me something to do
14:18
every day at 10. um but you know
14:20
depending on it it could be an
14:22
educational video it could be a crafting
14:24
video but it's something just to make
14:25
you think and usually when you think
14:28
you're not doing something else right
14:30
exactly it take it's that it's again
14:33
that pattern disrupt it takes you out of
14:36
your head
14:37
um you can also though we told you about
14:41
free resources but there are also things
14:43
that you can get online so we're going
14:45
to show you a couple things that are our
14:46
favorites um i know rob has them we're
14:48
going to first show you um the strength
14:51
underneath and so that's what we just
14:53
got so this is brand new to me but i
14:54
have another one that is similar to it
14:57
so off of amazon uh of what you can
15:00
stress relief and self-care um
15:04
i don't know what category you put them
15:05
under but i think there's been cards
15:06
like this before and basically each card
15:08
has an activity or a thought or
15:10
something to
15:12
do or think about throughout the day so
15:14
i pulled out a couple that are easy to
15:16
explain
15:18
this one is stay hydrated
15:20
and really the importance of this card
15:22
is just telling you when you wake up
15:24
have a glass of breakfast
15:26
you know overnight your body loses water
15:28
so you want to replenish and then it you
15:30
know tells you how many cups a man a
15:32
woman should have which always seems
15:33
like a way too much water but
15:36
and then at the end of it it says notice
15:38
how much more energy you have after
15:40
having a glass or a bottle or whatever
15:42
so this would be a doing one this would
15:44
be one that just kind of is
15:46
it's a fact but it's also a try and see
15:49
what you feel like by the end of the day
15:51
right do it for you know seven days or
15:54
whatever the thing is because maybe it
15:55
won't work for everyone there might be
15:57
things that will work for you and things
15:59
that don't work so what's another idea
16:00
okay so one another we put out uh
16:02
self-care feeling good about yourself so
16:05
this one um kind of funny but you know
16:07
kind of cool uh give yourself a massage
16:09
or a pampering treatment so
16:12
uh face mask pedicure or whatever um
16:15
whenever you notice your mind wandering
16:16
gently bring it back to the present with
16:18
the sensations of you know said massage
16:21
said whatever
16:22
and then as you go throughout the day
16:24
you know if you want to do it again you
16:25
need a little bit more go back in do it
16:27
again you know we have one of those
16:29
things that you plug in that you can use
16:31
right
16:32
so that's that's a self-care way but but
16:34
like you said for the next one the next
16:37
pack we're going to look at the same
16:38
thing happened where we've gone through
16:40
a lot of them and
16:41
some of them will skip because it's not
16:44
that they're necessarily bad it's just
16:46
kind of a funky or it's something maybe
16:48
we don't really uh deal with or worry
16:51
about and that's these guys here so
16:52
first of all rob what is cbt what does
16:55
that stand for okay so that is cognitive
16:57
behavioral therapy which in layman's
16:59
terms it's getting you to do the things
17:02
that
17:03
you don't really want to do
17:05
basically
17:06
um
17:08
but it's a type of therapy that gets you
17:10
kind of out of your mind into the the
17:12
what-if process kind of thing so
17:15
we were looking through this pack
17:16
earlier and we found a couple
17:19
uh this one is build someone up this
17:21
one's actually really nice you pay
17:23
someone an unexpected compliment for any
17:25
given behavior that might go
17:27
unrecognized um it could be a skill such
17:30
as they reckon you know the guy at the
17:31
grocery store bagging your food or um
17:35
you know if your partner's clean the
17:36
kitchen say hey good job you know
17:38
something like that right so this is
17:40
kind of cool this is one that i don't
17:41
know if we
17:42
actually know we have looked at this one
17:43
before these ones i like generally
17:45
because it's a very easy idea for most
17:47
people to get you don't necessarily have
17:49
to think too much it's just kind of hey
17:51
somebody does something nice somebody
17:53
does something whatever just say hey
17:54
thanks or hey good job
17:56
and that and in the process it's
17:58
supposed to make you feel
18:01
you know fulfilled so to speak so that's
18:03
that's one
18:04
right there right um this one i like a
18:07
lot uh especially allergy season seasons
18:10
are all weird but this is the season
18:13
and this one basically is saying take a
18:15
look around and see what it looks like
18:16
what does the sky look like what does
18:17
the trees look like what are the smells
18:20
um the birds out the window are they
18:22
different colors are they birds that you
18:24
don't see
18:25
um and this is basically a just a kind
18:28
of a fun you know it's a free thing to
18:30
do look out your window it's free you
18:31
don't have to buy anything um
18:33
take a look outside uh maybe a car
18:36
passes by maybe uh the roof of the house
18:39
next door whatever it is that you see
18:41
and again it's giving you a
18:44
um
18:45
you know wonderment feeling like oh this
18:47
is kind of neat you know and and it's
18:48
the idea of finding things you never
18:50
thought you'd see but an ordinary
18:52
you know right and then the last point
18:54
really quick was um
18:57
hands-free waiting
18:59
so the next time you're waiting in line
19:00
such as the grocery store take a look
19:02
around where you're at uh resist the
19:04
urge to pull out your phone
19:07
really hard um i'd be fully in the
19:10
moment uh what do you see who do you see
19:12
you know this goes with the smells the
19:14
sights you know bright colors what do
19:16
you see so this thing is kind of one of
19:18
those um
19:19
you know let's say you're at a theme
19:20
park or something like that and you're
19:22
stuck in line waiting for the ride take
19:24
a look around see what's what's going on
19:26
and kind of give yourself something to
19:27
do to pass the time
19:29
while you're
19:30
you know i want to be on that ride yeah
19:33
i mean you're being cognitive of what's
19:35
going on and i
19:36
think this is the box over here that's
19:38
the box that it comes in and i think so
19:39
it's all of these exercises
19:42
it seems to me it helps you be cognitive
19:45
and things that that are going on in
19:48
your world now
19:49
we're always since this is the premier
19:51
um
19:52
you know show we also we kind of want to
19:54
let you know what's going to happen at
19:56
the very end as we get towards the end
19:57
we want to give resources in case you
20:00
yourself are
20:02
in a mental health emergency or you know
20:05
somebody that is we have some resources
20:07
for you um and so the nimh what does
20:11
that stand for rob
20:13
uh so this one the
20:15
oh god i should know something i think
20:16
it's the national institute mental
20:23
emails
20:24
all that stuff that you can check out
20:25
for free
20:26
and uh nami
20:28
i say the national association of mental
20:31
illness i should definitely write this
20:33
down um but the same thing it's got the
20:35
phone numbers it's
20:36
excuse me it's got emails all that stuff
20:38
as well
20:39
so and something that actually i'm
20:42
thrilled to be able to announce and for
20:43
us to announce on the show and that is
20:46
the new short code
20:48
phone number
20:50
988 it just went live over the weekend
20:53
and it's like 911 but for mental health
20:57
emergencies and you can call 988 and no
21:00
matter where you are it will route you
21:03
to the right
21:04
place without having to go to
21:07
um suicide prevention without having to
21:10
go to nami you literally just dial 988
21:14
so this is really really important
21:16
um i want to make sure that you follow
21:18
rob uh on his website um it's called
21:22
universe
21:24
it's fun altered universe.live um also
21:28
on linkedin rob is on linkedin just
21:30
search for rob glasser and also since
21:32
rob is all about the nerdy stuff uh he
21:35
has some really cool nerd stuff so go
21:36
and check out his store we already
21:38
talked about his youtube channel and
21:41
twitter
21:42
um rob you're everywhere i know and so
21:45
am i but i'm just going to tell you just
21:46
go search for karen glasser on
21:48
everything and you will find me
21:50
everywhere as well
21:52
any last minute thoughts rob on burnout
21:57
um
21:58
you know just take a few minutes to rest
22:00
during the day and relax and you know
22:02
your boss might say you have to get that
22:04
thing in at whatever time right just
22:07
tell him politely or her politely just
22:10
say hey i just need to sit down for a
22:12
minute you know nobody's going to hassle
22:14
over a little bit of a power nap if you
22:17
need it but but yeah i mean elsa says
22:19
just take a few minutes to you know
22:21
chill out relax
22:22
do it your way do what what works for
22:24
you
22:25
and
22:26
you know it's
22:28
it's
22:29
easy for you
22:31
absolutely and again we we talked about
22:34
the stress relief and self-care and we
22:37
also talked about cbt we're putting the
22:39
links to those products
22:41
in the chat so go take a look at them go
22:44
check it out i think that these are
22:45
resources they're not that expensive
22:48
that go and check them out they will be
22:50
helpful rob thank you for a great
22:52
premiere i can't wait for the next show
22:54
join us next time on minding your mental
22:57
health go out and give somebody an
22:59
awesome day see you next time everyone
23:01
goodbye
#Mental Health
#Anxiety & Stress
#Self-Help & Motivational