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and Techniques

to Overcome it

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

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.

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

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.

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:

UI Matrix.png

GoMasterCoach app, including Eisenhower Matrix


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.

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

  • Feeling drained emotionally, exhausted physically and mentally

  • Irritability

  • Overwhelmed, unable to meet constant demands

  • Under excessive and constant stress

  • Lack of motivation

  • Frustration, cynism and other negative emotions

  • Slipping job performance

  • Not taking care of himself/herself

  • Being preoccupied with work.. even when not at work

  • Interpersonal problems at work and at home

  • Generally decreased satisfaction

  • Health problems

The 3 Biggest Drivers of Burnout:

  • 31%: Lack of Support and Recognition from Leadership

  • 30%: Unrealistic deadlines or results expectations

  • 29%: Consistently working long hours or on weekends

Screenshot 2019-12-14 at 6.42.25 PM.png

3 Techniques

to Help Overcome Burn-Out


  • The Impostor Syndrome: Becoming an Authentic Leader, by Harold Hillman, Chris Abernathy, et al

  • 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

  • Coach's Casebook, by Kim Morgan

  • Compassion for All Creatures, by Janice Gray Kolb

  • Perfectionism: A Practical Guide to Managing "Never Good Enough", by Lisa Van Gemert

  • The Fulfillment of All Desire, by Ralph Martin

  • Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment, by Tal Ben-Shahar

  • The Disease To Please: Curing the People-Pleasing Syndrome, by Harriet B. Braiker

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