Ologies with Alie Ward: Ergopathology (BURNOUT) with Kandi Wiens
Release Date: November 13, 2024
Host: Alie Ward
Guest: Dr. Candy Wiens, Burnout Expert
Introduction
In this enlightening episode of Ologies with Alie Ward, humorist and science correspondent Alie Ward delves deep into the intricate world of burnout with Dr. Candy Wiens, a leading authority in ergopathology—the study of work-related pathologies. Dr. Wiens, who holds an MBA from the University of Oregon and a Doctorate of Education from the University of Pennsylvania, shares her personal journey, professional insights, and actionable strategies to combat burnout.
Dr. Candy Wiens' Journey to Burnout Expertise
Dr. Wiens begins by recounting a pivotal moment in her life that propelled her into the field of burnout research.
Dr. Candy Wiens [04:03]: "becoming a burnout expert for me started with me having a life-threatening wakeup call experience with burnout."
In 2011, while working as a management consultant and juggling a demanding career with three young children, Dr. Wiens experienced a hypertensive emergency—a critical spike in blood pressure—that made her confront the severity of her persistent stress. This medical crisis became the catalyst for her extensive research and eventual authorship of the book Burnout Immunity.
Dr. Candy Wiens [06:47]: "I was in the exam room. The nurse checked my blood pressure four times... my blood pressure was 200 over 110. Yeah, I didn't know what that meant at the time."
Her subsequent hospitalization and prescribed bed rest forced her to reflect on her work environment and coping mechanisms, leading her to understand the profound impact of chronic stress and the necessity of creating sustainable work conditions.
Understanding Burnout
Dr. Wiens defines burnout as a psychological syndrome emerging from prolonged exposure to chronic work stressors, characterized by three main indicators: exhaustion, cynicism, and professional inefficiency.
Dr. Candy Wiens [04:31]: "ergopathology, it's the science of ergon, which is work in Greek, and pathology, which is something bad. But what exactly is burnout?"
She emphasizes that burnout is distinct from everyday stress, as it represents a deeper, more debilitating state that can significantly impair both personal well-being and professional performance.
Causes and Symptoms of Burnout
Physical and Psychological Indicators
Burnout manifests through various physical and psychological symptoms. Physically, individuals may experience headaches, disrupted sleep, and reduced interest in activities they once enjoyed. Psychologically, signs include increased cynicism, negativity towards work, and deteriorating personal relationships.
Dr. Candy Wiens [11:04]: "burnout is really this thing that can be quite insidious, meaning that it can really sneak up on you..."
Scientifically Speaking
From a biological standpoint, chronic stress alters the body's hormonal balance, primarily involving adrenaline and cortisol. While adrenaline prepares the body for immediate threats, prolonged cortisol release due to ongoing stress can lead to harmful health consequences, including autoimmune diseases and heart problems.
Dr. Candy Wiens [12:26]: "burning through all that cortisol really, really quickly can lead to other physical symptoms."
Who is Prone to Burnout?
Personality Traits and Temperament
Research highlights that certain personality traits, such as high neuroticism and low agreeableness, increase susceptibility to burnout. Individuals with underlying anxiety disorders or those who are neurodivergent may also face higher risks due to their unique emotional responses to stress.
Dr. Candy Wiens [18:40]: "people who are high on the neuroticism scale... tend to be more prone to burnout in certain contexts."
Impact of Childhood Trauma and Adversity
Early life experiences, including adverse childhood events (ACEs) and complex trauma, significantly contribute to one's vulnerability to burnout. Dr. Wiens shares her own experiences growing up on an Indian reservation, facing economic hardships and familial instability, which shaped her resilience and coping strategies.
Dr. Candy Wiens [22:32]: "my mom's side of the family, a long history of mental illness and alcoholism."
The Science Behind Burnout
Stress Responses: Threat vs. Challenge
Dr. Wiens differentiates between the threat and challenge responses to stress. The threat response triggers the fight, flight, or freeze reactions, often leading to negative outcomes like burnout. In contrast, the challenge response can harness stress for positive motivation and performance.
Dr. Candy Wiens [14:09]: "the challenge response gives you energy and focus and motivation and just a little bit of swagger."
Hormonal Impact
Chronic activation of the stress response system, particularly elevated cortisol levels, diminishes the body's ability to recover, leading to physical and mental exhaustion that characterizes burnout.
Dr. Candy Wiens [17:14]: "burning through all that cortisol really, really quickly can lead to other physical symptoms."
Dealing with Burnout: Strategies and Tips
Emotional Intelligence and Self-Regulation
One of the cornerstones of preventing and recovering from burnout is developing emotional intelligence—specifically, emotional self-awareness and regulation. Understanding personal stress triggers and learning to manage emotional responses can build what Dr. Wiens terms "burnout immunity."
Dr. Candy Wiens [55:46]: "emotional self-awareness and emotional regulation are some of the big cornerstones of creating burnout immunity."
Daily Check-ins and Self-Care Practices
Implementing regular self-assessments to monitor stress levels and engaging in consistent self-care routines are essential. Dr. Wiens advocates for small, daily practices like meditation, physical activity, and hobbies to maintain a balanced stress level.
Dr. Candy Wiens [36:40]: "checking in to see, am I have I tipped over past my sweet spot of stress..."
The 3R Prescription: Recover, Reconnect, Reimagine
Dr. Wiens introduces the 3R prescription from her book, which outlines a comprehensive approach to burnout recovery:
- Recover: Prioritize physical and mental rest, allowing the body and mind to heal.
- Reconnect: Re-establish meaningful connections with people and activities outside of work.
- Reimagine: Redefine personal and professional goals to align with one's values and well-being.
Dr. Candy Wiens [60:50]: "recover, reconnect, and reimagine... it’s about regulating your approach to stress and the emotions that come up from it."
Listener Questions and Expert Responses
Burnout in Capitalist Systems
Listeners inquire whether burnout is primarily a product of capitalist work environments and how to navigate such systems while maintaining mental health.
Dr. Candy Wiens [43:21]: "focus on what I call meaningful connections... getting super clear on what your values are."
She advises identifying and prioritizing personal values and building supportive workplace cultures that allow employees to request help without stigma.
Guilt and Shame Related to Burnout
Questions about overcoming feelings of guilt when taking breaks or not maintaining productivity are addressed with strategies for self-compassion and cognitive restructuring.
Dr. Candy Wiens [46:38]: "excess pressure on yourself... should statements impose a set of expectations that aren't likely to be met."
Burnout and Mental Illness
The connection between burnout and severe mental health issues, including suicidal ideation, is discussed, particularly within high-stress professions like healthcare and veterinary medicine.
Dr. Candy Wiens [48:30]: "studies are showing that burnout can lead to suicidal ideation..."
Financial Stability and Burnout
Listeners explore how financial pressures exacerbate burnout and whether financial stability can mitigate its effects.
Dr. Candy Wiens [52:31]: "the remedy for people who are overworked is oftentimes more recovery time... creating space in your life where you are connecting to the things and the people in your life."
Conclusion
Dr. Candy Wiens emphasizes the importance of proactive mental health management and the creation of supportive environments to combat burnout. She encourages listeners to prioritize self-care, establish boundaries, and seek meaningful connections both personally and professionally.
Dr. Candy Wiens [67:15]: "the world needs you to take your survival and your health seriously."
Alie Ward and Dr. Wiens collaboratively underscore that addressing burnout is not solely an individual responsibility but a collective effort that involves systemic changes and cultural shifts within workplaces.
For a deeper understanding of burnout and strategies to build burnout immunity, listeners are encouraged to explore Dr. Candy Wiens' book Burnout Immunity and her ongoing research.
Notable Quotes with Timestamps:
- Dr. Candy Wiens [04:03]: "becoming a burnout expert for me started with me having a life-threatening wakeup call experience with burnout."
- Dr. Candy Wiens [06:47]: "burnout is really this thing that can be quite insidious..."
- Dr. Candy Wiens [12:26]: "burning through all that cortisol really, really quickly can lead to other physical symptoms."
- Dr. Candy Wiens [18:40]: "people who are high on the neuroticism scale... tend to be more prone to burnout in certain contexts."
- Dr. Candy Wiens [55:46]: "emotional self-awareness and emotional regulation are some of the big cornerstones of creating burnout immunity."
- Dr. Candy Wiens [43:21]: "focus on what I call meaningful connections... getting super clear on what your values are."
- Dr. Candy Wiens [46:38]: "excess pressure on yourself... should statements impose a set of expectations that aren't likely to be met."
- Dr. Candy Wiens [48:30]: "studies are showing that burnout can lead to suicidal ideation..."
- Dr. Candy Wiens [52:31]: "creating space in your life where you are connecting to the things and the people in your life."
- Dr. Candy Wiens [67:15]: "the world needs you to take your survival and your health seriously."
Further Resources:
- Book: Burnout Immunity by Dr. Candy Wiens
- Organizations: Lorna Breen Heroes Foundation (drlornabreen.org)
- Podcast Merchandise: ologiesmerch.com
- Smallogies: Kid-friendly podcast feed
By shedding light on the complexities of burnout, Dr. Candy Wiens equips listeners with the knowledge and tools necessary to recognize, prevent, and recover from burnout, fostering a healthier, more balanced approach to work and life.