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depressed?
Burned Out?
The Warning Signs You Shouldn't Ignore
by Cathrine Wilhelmsen
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Session Description
We all experience stress in our lives.
When the stress is time-limited and
manageable, it can be positive and
productive. This kind of stress can
help you get things done and lead to
personal growth. However, when the
stress stretches out over longer
periods of time and we are unable to
manage it, it can be negative and
debilitating. This kind of stress can
affect your mental health as well as
your physical health, and increase the
risk of depression and burnout.
The tricky part is that both
depression and burnout can hit you
hard without the warning signs you
might recognize from stress. Where
stress barges through your door and
yells "hey, it's me!", depression and
burnout can silently sneak in and
gradually make adjustments until
one day you turn around and see
them smiling while realizing that you
no longer recognize your house. I
know, because I've dealt with both.
And when I thought I had kicked
them out, they both came back for
new visits.
I don't have the Answers™️ or
Solutions™️ to how to keep them away
forever. But in hindsight, there were
plenty of warning signs I missed,
ignored, or was oblivious to at the
time. In this deeply personal session,
I will share my story of dealing with
both depression and burnout. What
were the warning signs? Why did I
miss them? Could I have done
something differently? And most
importantly, what can I - and you - do
to help ourselves or our loved ones if
we notice that something is not quite
right?
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
@cathrinew
cathrinew.net
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Migraines
Sleep Problems
Extended sick leave
due to burnout
Diagnosed with
clinical depression
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
I don’t have the Answers™️ or Solutions™️
…but I can share my story
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
🤔
Recognition
🥰
Understanding
🩹
Treatment
💡
Awareness
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
SQLBits.io/NeedToTalk
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Have you ever been stressed?
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
We all have!
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
What does stress feel like?
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Exercise: What does stress feel like?
When you say “I feel stressed”, what do you really feel?
Mentally: What happens in your mind?
Physically: What happens in your body?
Emotionally: Which feelings appear?
Make a mental list or write down a few keywords
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
What is stress?
Your mind responding to:
• Being under pressure
• Getting overwhelmed
• Having difficulties coping
Your body reacting to:
• Changes
• Challenges
• Threats
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Why do you get stressed?
You are experiencing external and/or internal stressors:
• Family and relationships
• Career and finances
• Illness and injuries
• Expectations and perfectionism
• Low self-esteem and self-worth
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Is stress always bad for you?
Too much stress can be harmful, but some stress can be helpful
• Negative stress is called distress
• Positive stress is called eustress
Both are still stress, but if you believe that the outcome of the
stressful situation will lead to something good, you are more
likely to think that the stress is positive instead of negative
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Are you feeling distress or eustress?
How do you experience the stressful situation?
• Do you perceive it as a threat or a challenge?
• Does it make you feel concerned or motivated?
• Are you getting overwhelmed or can you manage it?
• Does it have an unknown or clear solution?
• Will it be long-lasting or time-limited?
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
What happens when you get stressed?
Brain yells red alert, and organs ready shields and weapons:
• Hormones like adrenaline and cortisol get released
• Heart rate goes up
• Breathing becomes faster
• Muscles tense and tighten
• Digestive system slows down
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Stress triggers your fight-or-flight response
When you get stressed, you instinctively prepare to:
Fight: Confront the situation
Flight: Run away from the situation
Freeze: Stay still to avoid a situation
This response was crucial for our survival as a species!
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Your body is literally trying to
keep you alive
This is great when you’re on a
quest to slay dragons!
But every day is not a
life-or-death adventure…
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
What are the warning signs of stress?
Emotional: anxiousness, irritability, anger, restlessness
Physical: insomnia, aches, weight loss/gain, low energy, acne
Cognitive: memory glitches, lack of focus, poor judgement
Behavioral: self-isolation, substance abuse, reduced activity
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How do you manage stress?
If you don’t manage your stress, it can start to feel normal
You may even miss the adrenaline rush when not stressed!
If you are struggling with too much stress, you can either:
Prevent it from happening
Reduce it when it has already happened
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How do you prevent or treat stress?
• Reduce workload
• Improve time management
• Disconnect regularly
• Reach out for support
• Socialize
• Get enough exercise
• Eat healthy
• Practice mindfulness
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Hack your body by breathing
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Exercise: Breathe into your belly
1. Sit up straight, shoulders down, chest up
2. Unclench your jaw
3. Close your eyes
4. Breathe in through the nose to your belly for 4-6 seconds
5. Hold for 4-6 seconds
6. Breathe out through the mouth for 8-12 seconds
7. Repeat
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Exercise: Breathe while counting
1. Close your eyes
2. Breathe in for 4-6 seconds while counting each second
3. Breathe out for 4-6 seconds while counting each second
4. Repeat
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Burnout
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How do you imagine
a burned out person?
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
What is burnout?
Physical, mental, and emotional exhaustion
No longer able to function normally because of:
• Chronic stress
• Poor work-life balance
• Long-term emotional drain
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Why do you burn out?
You feel overworked:
• Overwhelmed
• Long hours
• Little downtime
• Too many responsibilities
You feel undervalued:
• Understimulated
• Treated unfairly
• Lack of meaningful work
• No control over own tasks
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Burnout is not something you just
feel for a day or two
Your mind and body basically
shuts down
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How is stress and burnout different?
Stress:
• You feel overwhelmed
• You do too many things
• You worry a lot
Burnout:
• You feel empty
• You have no motivation
• You stop caring
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
What are the warning signs of burnout?
In addition to chronic stress:
• Unable to focus and complete tasks
• Working long hours / weekends / vacations to make up for it
• Becoming cynical and passive-aggressive
• Feeling angry and resentful
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How do you prevent burnout?
Sometimes requires lifestyle changes:
• Understand how you feel stress and how to manage it
• Schedule and take regular time off
• Cut back on activities and responsibilities
• Learn to say no
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How do you recover from burnout?
If you are burned out, recovery will be difficult and take time:
• Identify and change underlying issues
• Go on sick leave
• Get a new role
• Start a new job
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Hi, I’m Cathrine,
I’ve burned out twice…
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
depression
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How do you imagine
a depressed person?
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
What is depression?
Depression is an illness, not a mood, a feeling, or a choice
You don’t necessarily want to die, you just don’t want to live
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Depression makes you believe
you are worthless
You see no hope for the future
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How is burnout and depression different?
Burnout:
• Response to situation
• You feel empty
• You have no motivation
• You stop caring
Depression:
• Internal beliefs
• You feel hopeless
• You believe you are worthless
• You don’t want to live
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
What does depression feel like?
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
I had a black dog, his name was depression:
https://www.youtube.com/watch?v=XiCrniLQGYc
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
How do you treat depression?
When you are depressed, three things will help you the most:
• Time
• Therapy
• Medication
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Hi, I’m Cathrine
I’m depressed…
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
It’s ok to not be ok
You are allowed to feel the way you do even if:
• You have it better than someone else
• Your challenges are not as difficult as someone else’s
Another person’s struggles does not invalidate your own
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
SQLBits.io/NeedToTalk
© 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
Thank you so much 💙
hi@cathrinew.net
@cathrinew
cathrinew.net
Feedback, please? :)
https://sqlb.it/?10051

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Stressed, Depressed, or Burned Out? The Warning Signs You Shouldn't Ignore (SQLBits 2023)

  • 1. depressed? Burned Out? The Warning Signs You Shouldn't Ignore by Cathrine Wilhelmsen
  • 2. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Session Description We all experience stress in our lives. When the stress is time-limited and manageable, it can be positive and productive. This kind of stress can help you get things done and lead to personal growth. However, when the stress stretches out over longer periods of time and we are unable to manage it, it can be negative and debilitating. This kind of stress can affect your mental health as well as your physical health, and increase the risk of depression and burnout. The tricky part is that both depression and burnout can hit you hard without the warning signs you might recognize from stress. Where stress barges through your door and yells "hey, it's me!", depression and burnout can silently sneak in and gradually make adjustments until one day you turn around and see them smiling while realizing that you no longer recognize your house. I know, because I've dealt with both. And when I thought I had kicked them out, they both came back for new visits. I don't have the Answers™️ or Solutions™️ to how to keep them away forever. But in hindsight, there were plenty of warning signs I missed, ignored, or was oblivious to at the time. In this deeply personal session, I will share my story of dealing with both depression and burnout. What were the warning signs? Why did I miss them? Could I have done something differently? And most importantly, what can I - and you - do to help ourselves or our loved ones if we notice that something is not quite right?
  • 3. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) @cathrinew cathrinew.net
  • 4. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Migraines Sleep Problems Extended sick leave due to burnout Diagnosed with clinical depression
  • 5. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) I don’t have the Answers™️ or Solutions™️ …but I can share my story
  • 6. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) 🤔 Recognition 🥰 Understanding 🩹 Treatment 💡 Awareness
  • 7. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) SQLBits.io/NeedToTalk
  • 8. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
  • 9. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Have you ever been stressed?
  • 10. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) We all have!
  • 11. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) What does stress feel like?
  • 12. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Exercise: What does stress feel like? When you say “I feel stressed”, what do you really feel? Mentally: What happens in your mind? Physically: What happens in your body? Emotionally: Which feelings appear? Make a mental list or write down a few keywords
  • 13. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) What is stress? Your mind responding to: • Being under pressure • Getting overwhelmed • Having difficulties coping Your body reacting to: • Changes • Challenges • Threats
  • 14. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Why do you get stressed? You are experiencing external and/or internal stressors: • Family and relationships • Career and finances • Illness and injuries • Expectations and perfectionism • Low self-esteem and self-worth
  • 15. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Is stress always bad for you? Too much stress can be harmful, but some stress can be helpful • Negative stress is called distress • Positive stress is called eustress Both are still stress, but if you believe that the outcome of the stressful situation will lead to something good, you are more likely to think that the stress is positive instead of negative
  • 16. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Are you feeling distress or eustress? How do you experience the stressful situation? • Do you perceive it as a threat or a challenge? • Does it make you feel concerned or motivated? • Are you getting overwhelmed or can you manage it? • Does it have an unknown or clear solution? • Will it be long-lasting or time-limited?
  • 17. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) What happens when you get stressed? Brain yells red alert, and organs ready shields and weapons: • Hormones like adrenaline and cortisol get released • Heart rate goes up • Breathing becomes faster • Muscles tense and tighten • Digestive system slows down
  • 18. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Stress triggers your fight-or-flight response When you get stressed, you instinctively prepare to: Fight: Confront the situation Flight: Run away from the situation Freeze: Stay still to avoid a situation This response was crucial for our survival as a species!
  • 19. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Your body is literally trying to keep you alive This is great when you’re on a quest to slay dragons! But every day is not a life-or-death adventure…
  • 20. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) What are the warning signs of stress? Emotional: anxiousness, irritability, anger, restlessness Physical: insomnia, aches, weight loss/gain, low energy, acne Cognitive: memory glitches, lack of focus, poor judgement Behavioral: self-isolation, substance abuse, reduced activity
  • 21. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How do you manage stress? If you don’t manage your stress, it can start to feel normal You may even miss the adrenaline rush when not stressed! If you are struggling with too much stress, you can either: Prevent it from happening Reduce it when it has already happened
  • 22. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How do you prevent or treat stress? • Reduce workload • Improve time management • Disconnect regularly • Reach out for support • Socialize • Get enough exercise • Eat healthy • Practice mindfulness
  • 23. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Hack your body by breathing
  • 24. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Exercise: Breathe into your belly 1. Sit up straight, shoulders down, chest up 2. Unclench your jaw 3. Close your eyes 4. Breathe in through the nose to your belly for 4-6 seconds 5. Hold for 4-6 seconds 6. Breathe out through the mouth for 8-12 seconds 7. Repeat
  • 25. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Exercise: Breathe while counting 1. Close your eyes 2. Breathe in for 4-6 seconds while counting each second 3. Breathe out for 4-6 seconds while counting each second 4. Repeat
  • 26. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
  • 27. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Burnout
  • 28. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How do you imagine a burned out person?
  • 29. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) What is burnout? Physical, mental, and emotional exhaustion No longer able to function normally because of: • Chronic stress • Poor work-life balance • Long-term emotional drain
  • 30. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Why do you burn out? You feel overworked: • Overwhelmed • Long hours • Little downtime • Too many responsibilities You feel undervalued: • Understimulated • Treated unfairly • Lack of meaningful work • No control over own tasks
  • 31. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Burnout is not something you just feel for a day or two Your mind and body basically shuts down
  • 32. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How is stress and burnout different? Stress: • You feel overwhelmed • You do too many things • You worry a lot Burnout: • You feel empty • You have no motivation • You stop caring
  • 33. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) What are the warning signs of burnout? In addition to chronic stress: • Unable to focus and complete tasks • Working long hours / weekends / vacations to make up for it • Becoming cynical and passive-aggressive • Feeling angry and resentful
  • 34. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How do you prevent burnout? Sometimes requires lifestyle changes: • Understand how you feel stress and how to manage it • Schedule and take regular time off • Cut back on activities and responsibilities • Learn to say no
  • 35. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How do you recover from burnout? If you are burned out, recovery will be difficult and take time: • Identify and change underlying issues • Go on sick leave • Get a new role • Start a new job
  • 36. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Hi, I’m Cathrine, I’ve burned out twice…
  • 37. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
  • 38. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) depression
  • 39. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How do you imagine a depressed person?
  • 40. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
  • 41. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) What is depression? Depression is an illness, not a mood, a feeling, or a choice You don’t necessarily want to die, you just don’t want to live
  • 42. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Depression makes you believe you are worthless You see no hope for the future
  • 43. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How is burnout and depression different? Burnout: • Response to situation • You feel empty • You have no motivation • You stop caring Depression: • Internal beliefs • You feel hopeless • You believe you are worthless • You don’t want to live
  • 44. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) What does depression feel like?
  • 45. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) I had a black dog, his name was depression: https://www.youtube.com/watch?v=XiCrniLQGYc
  • 46. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) How do you treat depression? When you are depressed, three things will help you the most: • Time • Therapy • Medication
  • 47. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Hi, I’m Cathrine I’m depressed…
  • 48. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net)
  • 49. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) It’s ok to not be ok You are allowed to feel the way you do even if: • You have it better than someone else • Your challenges are not as difficult as someone else’s Another person’s struggles does not invalidate your own
  • 50. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) SQLBits.io/NeedToTalk
  • 51. © 2023 Cathrine Wilhelmsen (hi@cathrinew.net) Thank you so much 💙 hi@cathrinew.net @cathrinew cathrinew.net Feedback, please? :) https://sqlb.it/?10051