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Burnout 101 Master Workbook

This document provides a workbook with worksheets for participants of a "Burnout 101" course. The worksheets guide participants through self-reflection exercises to increase awareness of stress and burnout, identify contributing factors, and develop strategies for preventing and overcoming burnout. They address topics like mindset, causes and signs of stress, managing triggers, developing action plans, and establishing preventative habits. The tone is supportive and encouraging, urging participants to stay accountable to their goals and celebrate their progress.

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Aliya jabeen
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
184 views25 pages

Burnout 101 Master Workbook

This document provides a workbook with worksheets for participants of a "Burnout 101" course. The worksheets guide participants through self-reflection exercises to increase awareness of stress and burnout, identify contributing factors, and develop strategies for preventing and overcoming burnout. They address topics like mindset, causes and signs of stress, managing triggers, developing action plans, and establishing preventative habits. The tone is supportive and encouraging, urging participants to stay accountable to their goals and celebrate their progress.

Uploaded by

Aliya jabeen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Burnout 101

Master
Workbook filled
with Worksheets
to help you
apply the
chapters to
practice! After
all, awareness is
useless without
action! So let's
get this party
started!! LET'S
GO!
Hello 101-er! Welcome to the
Master Workbook with worksheets
from the different chapters of
Burnout 101.

While these worksheets and the


activities given below are the class
project, they are so much more than
that. All the questions and activities
given below are a great help in
exploring your experiences with
burnout and stress and turning
theory into practice.

To better understand burnout no


matter your reason, it is really
important to understand how it
affects you. So please try to answer
the following questions from a very
personal perspective!
MINDSET

Question 1: Why are you here?


i. To understand more about
burnout.
ii. Going through burnout.
iii. Would like to support someone
going through burnout.
iv. Others (Write in detail)

Question 2: What are the 3 main


things/learnings/takeaways that
you wish to walk away with after
this course ends?
Question 3: Why now? Why is
learning about burnout so
important and urgent for you?

Question 4: What's the cost of


inaction? What happens if you
don't complete this crash course?
Question 5: What fears/
thoughts/beliefs show up for you
when you think of finishing this
course?

Question 6: Where do these


thoughts arise from/originate
from?
Question 7: Do these thoughts
serve you in your current mission
and life?

Question 8: If not, take a look


within and think of 3 intentional
action steps that you will take to
stick around till the end of this
course!
(Please feel free to post this in the
community forum so that fellow
101-ers and I can support you in this
journey!)

As you move forward with this


course, I would like to share this
reminder.

This course and any other course


that you will ever take in your life is
only a way for you to expand on the
knowledge that already exists within
you in some shape or form.
There is no promised NEW land.

This is all about building and


cultivating the land that you already
have by getting rid of weeds and
managing the soil inside of you
better.

The only question is, ARE YOU


READY?

Give me a HELL YES, before you


click the next chapter! Loud and
proud, Let's go!!!!
CAUSE, SIGNS, AND
EFFECTS

Question 1: In your experience,


what does good stress look like to
you? What are some signs of good
stress that motivate you to push
harder and work towards your
goal? (Can be very
generalistic/specific)

Examples - quick heartbeat,


excitement, eagerness (like on a first
date)
Question 2: How can you induce
good stress points that will
motivate you?

Example - Reward system in place


like buying your favourite books
after reaching your goal

Question 3: What does bad stress


look like for you? What are some of
the warning signs that you notice
when bad stress takes over? (Can be
generalistic)

Example - Anxiety, Restlessness,


Fear, Insomnia, etc
Question 4: Identifying Bad Stress
- Rate the following areas of your
life based on the stress level you
experience with them!
Rate on a scale of 1-5, with 1 being
highly stressful to 5 being no stress.

Area of life Rating

Family

Career

Spirituality

Health

Finances

Fun/Play

Romantic

Relationships

Friendships

Question 5: Write down 2 main


factors of stress in these areas of
your life. You can write more if
you recognize any more stress
points inside a specific area.

Area of life Factors of stress

Family

Career

Spirituality

Health

Finances

Fun/Play

Romantic

Relationships

Friendships

Question 6: What is in your


cocktail of triggers in this part of
your life?

(Different cocktails of triggers are


created throughout our life. If you
feel stressed out, come back to this
worksheet, and fill it out to get a
better understanding of your
current internal scenario! This
cocktail consists of all the triggers
that you wrote in the previous table
in different intensities)
Question 7: At what point do you
start getting tipsy and when do you
start feeling drunk? What are the
SIGNS of the current cocktail you
are drinking? (Should be specific)

Question 8: What effects do you


see when bad stress starts to affect
you?
Example - Digestion issues, fall sick
a lot, insomnia, quick heartbeat,
panic/anxiety attacks, depression,
irritation, etc.
How would you like to stay
accountable for the rest of the
course?

It is very easy to lose motivation


when the going gets tough.
Remember what you wrote in the
1st worksheet to set your mindset,
and strengthen your mindset.

P.S. You don't have to do this alone!


Let us know in the community and
we will support you through this
journey!
You are doing SO GOOD!

Don't forget to rest in between these


worksheets and reset yourself by
doing a relaxing activity.

Burnout is a stern and serious


syndrome. The process of creating
awareness and recovering from it
doesn't have to be!

Share a photo of a fun activity that


you did before moving onto the
next chapter! Proud of you guys,
Let's go!!!!
NAVIGATING AND
OVERCOMING BURNOUT

Question 1: How did you relax in


the first part of your break?
A great way to take a break and
separate yourself from burnout is
by revisiting old/childhood
memories or doing things that bring
you a boost of serotonin! Share a
photo of your break time in the
community chat!
Question 2: From your cocktail of
triggers that you found out in the
previous worksheet, which of those
stress points can you control and
which are the ones you can't?

Can Control Can't Control

Question 3: Pick 1 stress point you


can control and 1 that you can't.
Plan out the action plan that you
will take to dismantle and manage
this stress point better!

Tip: You can either choose a high-


ranking stress point or a low-
ranking stress point based on how
your inner motivation works (quick
reward vs big reward).

Action plan for Stress you can


control:
Action plan for Stress you can't
control:
How would you like to stay
accountable for these plans?

P.S. Don't try to rush this process!


Take it one step at a time, and
before you know it, you will have
overcome the hurdle you never
thought you could! Right now, all
you gotta do is start!
Whoooo!! You are on fire!!

Working on yourself is never easy,


but I am so proud of the fact that
you are showing up not for me, not
for the 101-ers, but for yourself.

Nothing is more powerful than that!

Stick around as the next worksheet


breaks the tension and involves a lot
of fun activities that you can
practice to prevent burnout!
PREVENTING BURNOUT

Question 1: Rank the following


activities and write down what
every activity looks like for you?
Activity Rank Example

Communicate

Take yourself out on a date


with yourself

Move your

Dance, Primal screams,


body Exercise, Walks, Jogs

Create a basic routine


Set

around different areas of


Boundaries
your life

Take Mini -

Create sprints for work and


Breaks relaxation

Prioritize

Practice different types of


yourself self-care

Love every Appreciate and love on


aspect of

different versions of
yourself yourself.
Question 2: Pick out 2 activities
(start small) that you would enjoy
every day (for at least 30 days) no
matter what and head over to this
link to understand how you can
stay accountable to your habits
with the help of your community!

Psst... The secret is simple yet true.

We would love to help you stay


accountable and celebrate your
milestones!

And with these fun activities, to help


prevent burnout, I bring Burnout
101 to a close!
This might be the end of the course,
but for every 101-er who stuck
around till the end, I want you to
pat your back and do a happy dance
because you stayed committed to
the goals you created towards the
beginning of this course!

As thanks, you can also book a free


30 minutes coaching call to get
coached by me. Don't forget to
mention - Aarambh - BURNOUT
101, at the end!

You are amazing and I am so happy


that you took and are continuing to
take an intentional and conscious
step towards your version of
freedom! Let's go!!!

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