Your Coachee is feeling drained emotionally, exhausted physically and mentally, overwhelmed, unable to meet constant demands and under excessive and constant stress.
The Box Technique
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The Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It is a very effective powerful stress reliever and can heighten performance and concentration. It’s also called four-square breathing.
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Tell your coachee to: "Close your eyes. Breathe in deeply by the nose for 4 seconds, hold it for 4 seconds, breathe out by the mouth for 4 seconds, hold it." [Repeat].
GoMasterCoach app, including Tools and Programs
The Eisenhower Matrix
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The Eisenhower Matrix, also referred to as Urgent-Important (UI) Matrix, will help your Coachee decide on and prioritize tasks by urgency and importance, sorting out less urgent and important tasks which he/she should either delegate or not do at all.
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Ask your Coachee to list his/her tasks positioning them in the matrix below. Analyse where most tasks are, then for each quadrant, do as mentioned:
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GoMasterCoach app, including Eisenhower Matrix
Self-Care
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Self-care is the number one priority when burning-out. The Wheel of Happiness is an introspective tool to help the coachee visualise all the important levers of happiness in his/her life: gratitude, sleep, nutrition, exercise, mindfulness, acts of kindness, social connections, learn and explore. This helicopter view allows to shift priorities if need be.
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Ask your Coachee to draw his/her wheel of happiness grading for each area, the happiness level today and the targeted level. Analyse which areas have the biggest gaps between the 2 levels (today vs targeted) and reasons why.
GoMasterCoach app, including Wheel of Happiness
Common Symptoms
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Feeling drained emotionally, exhausted physically and mentally
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Irritability
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Overwhelmed, unable to meet constant demands
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Under excessive and constant stress
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Lack of motivation
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Frustration, cynism and other negative emotions
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Slipping job performance
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Not taking care of himself/herself
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Being preoccupied with work.. even when not at work
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Interpersonal problems at work and at home
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Generally decreased satisfaction
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Health problems
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The 3 Biggest Drivers of Burnout:
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31%: Lack of Support and Recognition from Leadership
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30%: Unrealistic deadlines or results expectations
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29%: Consistently working long hours or on weekends
3 Techniques
to Help Overcome Burn-Out
Sources:
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The Impostor Syndrome: Becoming an Authentic Leader, by Harold Hillman, Chris Abernathy, et al
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The Mindfulness Workbook for Addiction: A Guide to Coping with the Grief, Stress and Anger that Trigger Addictive Behaviors (A New Harbinger Self-Help Workbook), by Rebecca E. Williams PhD and Julie S. Kraft MA
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Coach's Casebook, by Kim Morgan
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Compassion for All Creatures, by Janice Gray Kolb
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Perfectionism: A Practical Guide to Managing "Never Good Enough", by Lisa Van Gemert
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The Fulfillment of All Desire, by Ralph Martin
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Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment, by Tal Ben-Shahar
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The Disease To Please: Curing the People-Pleasing Syndrome, by Harriet B. Braiker