You May Not Feel Burned Out Yet, But Are You Trapped in a Vicious Cycle of Chronic Stress? Recognizing the Symptoms and Taking Action

you-may-not-feel-burned-out-yet-but-are-you-trapped-in-a-vicious-cycle-of-chronic-stress-recognizing-the-symptoms-and-taking-action

10/16/2024

Living at the end of the world is not easy; fighting for climate justice and resisting rising inequalities, unjust wars, and declining funding structures for arts and charity, many of us might not yet feel fully burnt out, but we could be unwittingly trapped in a cycle that leads us there. Inspired by the work of Amelia and Emily Nagosky, authors of Burnout: The Secret to Unlocking the Stress Cycle, it’s crucial to recognize the signs and symptoms of burnout to break free from this potentially debilitating cycle. Read more Here: https://apple.news/A1O1ItnAaS4KjS7b3tg_04A

From Burnout to RESURGENCE: My Journey of Creating a Transformational Method for Healing Chronic Stress and Burnout

Author: Shumaila Hemani, Ph.D. 

Burnout has had a significant impact on my life and it led to my leaving an Ivy League where I started my Ph.D. It was in 2011 and I was a doctoral student at Harvard University's Department of Music. My non-conformist scholarly approach clashed with the traditional views of old-styled ethnomusicologists, causing tension and frustration. 

At that time, burnout wasn't a topic of conversation, even in prestigious institutions like Harvard. While imposter syndrome seminars were common, burnout remained largely unaddressed. Speaking up about burnout would have been perceived as a weakness, especially given the rigorous academic environment.

Amidst this challenging period, I took three crucial steps to save myself:

1. I immersed myself in the calming melodies of kayal gayaki by Ustad Fateh Ali Khan. This music served as an anchor, grounding me amidst the noise and chaos of my surroundings.

2. I learned to trust my intuition and act from my gut. Instead of doubting myself, I embraced my instincts and took decisive action, even when it meant going against the grain.

3. I honed my skills in self-advocacy. The resources provided by Harvard's graduate programs on advocating for oneself proved invaluable. These skills became particularly crucial when I faced the aftermath of leaving Harvard, dealing with the mental toll and the plagiarism of my entire Ph.D. project.

Drawing from my own lived experience, I embarked on a journey of self-discovery and transformation. I sought out experts, delved into research, and, most importantly, listened to my own intuition and inner wisdom. Through trial and error, I honed in on strategies and practices that made a tangible difference in my journey toward resilience.

The RESURGENCE method is the culmination of this journey—a comprehensive framework embedded in mindfulness meditation practice, deep listening, intersectional justice, and positive neuroplasticity. It is designed to guide changemakers from burnout towards resurgence. It's not just a collection of techniques; it's a powerful approach that addresses the root causes of burnout and empowers changemakers to reclaim their vitality and purpose by restoring the different power centres in their body. 

At its core, RESURGENCE is built on the following core foundations from my lived experience of burnout:

The first step I took was to shift my relationship with rest. Previously, I often felt guilty for taking breaks, particularly during the day. However, I began to listen to my body more attentively and allowed myself to rest without judgment. I reframed rest as a form of resistance against the pervasive hustle culture, which dictates that we're not doing enough if we're not constantly working.

The second step I took was to break through my inner glass ceilings. Despite knowing that I possessed creative gifts, I found that they were stifled during my undergraduate years. Neither my intellectual nor creative abilities flourished in the university environment. So, I took it upon myself to create my own nurturing space, seeking out mentors who encouraged me to embrace and nurture my creativity.

The third step I took to overcome burnout was to cultivate inner strengths. While I had always been perceived as a strong individual, I initially believed that I didn't need to further develop my inner resilience. I feared that becoming even stronger would intimidate those around me. However, I realized the importance of continuous growth and resilience-building throughout life. These experiences formed the bedrock of my 10-step healing method, known as the RESURGENCE.

My mission with RESURGENCE is simple: to empower changemakers to break free from the grip of burnout and thrive in all aspects of their lives. Because I know firsthand that it's possible to emerge from burnout stronger and more resilient than ever before.

Life can be brutal, especially in a world that often lacks humanity. It's easy to feel isolated and overwhelmed. However, by staying grounded in our own being, we can navigate through even the toughest of challenges.

If you find yourself struggling with burnout or feeling isolated, know that you're not alone. I'm here to offer support and guidance. Feel free to book a complimentary advocacy burnout breakthrough call with me. While I'm not a therapist, I'm a coach dedicated to creating a safe space for you to discuss your issues and gain clarity on your path forward. 

Website: https://www.deeplisteningpath.ca

Email: shumaila@deeplisteningpath.ca 


The Silent Burnout: Misattribution of Credit and the Emotional Toll of Being Unrecognized

Burnout is often linked to overwork, relentless deadlines, and the ever-looming pressure to do more with less. But there’s another, often overlooked, cause of burnout that’s insidious and corrosive: the consistent misattribution of credit and the lack of recognition for your contributions. For those who have faced this, the emotional toll can be profound—and sometimes, it starts in the very institutions where we are supposed to thrive.

When Credit is Stolen, So Is Your Sense of Worth: A Harvard Experience

In my final semester at Harvard in Fall 2011, I took a course in music theory called Chinese Opera During the Enlightenment Period. The course, taught by Professor Alexander Rheding, required extensive historical-archival research and digital augmentation for a museum exhibition. My group was assigned the theme of Reception of Chinese Opera During the Enlightenment Period—a topic with very little prior research.

Determined to contribute something original, I spent hours in Widener Library’s special collections, where I discovered a rare book by a man named Dittersdorf who had attended an 18th-century opera and praised it in a local newspaper. This finding was crucial, as it was one of the first documented accounts of how Chinese opera was received in Europe during that period. I also located additional materials in Houghton Library’s special collections, including articles and objects that would later be used for the digital augmentation. I then wrote a narrative to weave these discoveries together.

Despite my significant contributions, something troubling happened after I left Harvard in December 2011. My work was attributed to a white male American Ph.D. student in music theory, and I was effectively erased from the project’s recognition. The university actively sought to remove my name from its records, downplaying my role and denying me the credit I had rightfully earned. This experience wasn’t just a professional setback—it was a deeply demoralizing instance of intellectual theft that left a lasting impact on my sense of self-worth (For more details about the Harvard experience, read my recent article in Recovery Diaries).

The Emotional Weight of Erasure

The emotional impact of being consistently overlooked or misattributed is significant. It’s not just about missing out on recognition; it’s about the erosion of your sense of value. The message you receive is that your work is valuable—just not when it’s associated with you. Over time, this leads to a deep sense of alienation, discouragement, and exhaustion.

Many people experiencing this type of erasure begin questioning their own abilities. Imposter syndrome can take root, not because of any deficiency in skill, but because the validation and feedback loop that should affirm your worth is broken. When your work is repeatedly disconnected from your name, you start to feel invisible. And when you feel invisible, burnout is not far behind.

The Intersection of Burnout and Recognition

This issue is compounded when you add layers of identity into the mix. As a woman, person of color, or someone from an underrepresented group, the barriers to recognition are even higher. Research shows that ideas and contributions from marginalized individuals are often dismissed until they are echoed by someone from the dominant group. This systemic bias not only denies credit where it’s due but also perpetuates a cycle of exclusion.

When recognition is continually denied, it’s not just professional growth that suffers—it’s your mental health. The consistent message that you’re less deserving, less competent, or less visible takes a toll. You’re doing the work, but you’re not reaping the rewards, and that imbalance can be deeply exhausting.

How to Reclaim Your Power and Protect Your Well-Being

  1. Document Your Contributions: Keep a detailed record of your work, including emails, drafts, meeting notes, and other evidence that shows your role in key projects. This is not only for your own confidence but as a potential resource should you need to advocate for yourself.
  2. Find Allies and Build Your Network: Seek out mentors, colleagues, or communities who can amplify your voice and ensure your contributions are seen. Having allies who recognize your work can counteract the erasure.
  3. Speak Up (When It’s Safe): If you feel comfortable and safe doing so, don’t shy away from highlighting your own work. This isn’t about being boastful; it’s about ensuring your contributions are acknowledged.
  4. Set Boundaries: Misattribution of credit can lead to overworking as you feel compelled to prove your worth. Remember that your value isn’t tied solely to recognition. Set clear boundaries to protect your time, energy, and mental health.
  5. Invest in Your Well-Being: Whether it’s through mindfulness practices, therapy, or simply taking time to recharge, prioritize your well-being. Burnout thrives in environments where self-care is neglected.

Conclusion: The Importance of Validation and Visibility

Recognition isn’t just a nice-to-have; it’s a fundamental part of professional fulfillment. When your work is validated, it strengthens your sense of purpose and belonging. But when it’s consistently ignored or misattributed, the result is a deep and corrosive form of burnout that goes beyond fatigue—it eats away at your sense of self.

For those who have faced this type of erasure, know that your contributions matter, even if they aren’t always acknowledged. By documenting your work, seeking allies, and setting boundaries, you can reclaim your power and mitigate the toll of burnout. Your value isn’t determined by others’ recognition, but by the impact you make and the integrity with which you approach your work.

(For more details about the Harvard experience, read my recent article in Recovery Diaries: https://oc87recoverydiaries.org/burnout/.

Burnout by the Colonial-Capitalist-Canadian Immigration System: A Personal Journey

https://www.semesteratsea.org/In 2008, I arrived in Canada as an international student, full of hope and excitement. I was awarded a full scholarship to study Ethnomusicology at the University of Alberta. It was a dream come true, an opportunity to immerse myself in a new culture, expand my academic horizons, and contribute to the rich tapestry of Canadian society. Sixteen years later, despite my contributions and continuous efforts, I still do not have my permanent residency.

The journey has been far from smooth. The promise of a welcoming and inclusive Canada has often felt like a mirage, overshadowed by the harsh realities of a colonial-capitalist immigration system. This system, deeply entrenched in its ways, has perpetuated cycles of uncertainty, anxiety, and burnout.

The Colonial-Capitalist System at Play

The Canadian immigration system, like many others, is a product of its colonial past and capitalist present. It prioritizes economic contributions over human dignity, treating immigrants as mere cogs in the economic machine rather than as individuals with dreams, aspirations, and needs. This approach often leads to a dehumanizing experience, where the worth of an individual is measured by their economic output rather than their inherent value as a person.

The Burnout

Navigating this system has taken a toll on my mental and emotional well-being. The constant uncertainty of my immigration status has overshadowed many aspects of my life. Despite my academic achievements, professional contributions, and active engagement in the community, the lack of a clear pathway to permanent residency has been a persistent source of stress and burnout.

As a graduate student, I worked for several years as a teaching and research assistant. However, the specific requirements of Canadian immigration, which included two years of part-time continuous experience in a single role, invalidated most of my work. The roles changed from one semester to another, rendering my experience insufficient for immigration purposes. Upon graduation, there was no full-time job waiting for me. The Faculty of Extension offered me a single course, paying a meager wage of $1200 for 10 weeks.

In search of better opportunities, I joined Semester at Sea as Music Faculty. Due to the COVID-19 pandemic, I couldn't return to Canada for two years. Upon re-entry, I put myself in the Express Entry pool, yet I still haven't heard back. The preference for permanent residents in job applications has further hindered my chances of securing a role. In 2022, I began part-time work as an Artist in Residence. While this experience did not count towards Express Entry either, I finally paid a fee of $2600 in 2023 to apply as a self-employed artist, considering my considerable accomplishments in recent years. The waiting period for that is over four years.

The barriers extend beyond the immigration process. Most artist grants, such as those from Canada Council and FACTOR, are available only to permanent residents. I can't travel to the US for performances either. 

In 2024, I launched a social enterprise, The Deep Listening Path, not as a route to permanent residency but because I could not secure a job in Canada. Six months after establishing The Deep Listening Path, I decided to apply for the provincial nomination in the graduate entrepreneurship stream. I submitted an Expression of Interest and paid $200. My EOI was accepted. The next fee to pay is $3500 for the application, but prior to that, one needs an assessment of their business and net worth from a choice of two Canadian immigration companies. It was not mentioned on the website that their cost is not covered in the $3500. Upon calling, I found out that they charge $7000-$10,000 for the business assessment and $5000-$7000 for the net worth assessment. 

This is how Alberta’s Provincial Nomination Program treats its graduates. Despite holding two degrees from the University of Alberta, I am being asked to pay exorbitant fees for assessments. Living a low-income life in Canada, I am highly disappointed in the Canadian immigration system and society.

Despite these challenges, I have continued to contribute to Canadian society. I have performed twice for the Canadian Citizenship ceremony, won the Cultural Diversity Award and Women in Music Honor Roll, and performed recently for MAP the Systems Canada Finals. It was at this event that a presentation on the inequities in treating international graduates, and the common thread of giving them piecemeal jobs that hinder their chances of receiving PR in Canada, inspired me to write this essay.

In 2022, the City of Edmonton advertised a job for which I did three rounds of interviews. By December 2022, they asked for a police check, and I inquired about the status of my application. They called me to share that the job was not a full-time position as advertised. The woman apologized profusely, explaining that the job was contingent upon enrollment in courses, meaning the income was not guaranteed. She advised me not to leave Calgary if I was settled there, as the job would not be worth it. Such a waste of time and energy.

The Canadian government does not take responsibility for how it treats international graduates. The common theme I have heard is to marry a Canadian, as it is the fastest route to permanent residency. In my ten years of living in Canada, I have found that my original community, the South Asian community, suffers from a deep internalized racism towards immigrants, especially immigrant women. Having suffered the impact of physical and emotional abuse from a South Asian Ismaili man from my community early on in my life, I do not wish to drag myself into a relationship where I see the man is incapable of handling my brilliance.

A Call for Change

My story is a testament to the urgent need for reform in the Canadian immigration system. It is time to move beyond a system that values economic contributions over human dignity. Canada prides itself on being a multicultural, inclusive society, yet its immigration policies often tell a different story.

We need an immigration system that recognizes and values the diverse contributions of immigrants, not just in economic terms but in cultural, social, and intellectual terms as well. A system that provides clear, accessible pathways to permanent residency, reducing the chronic stress and burnout experienced by so many.

Moving Forward

As I continue my journey in Canada, I remain hopeful for change. I am committed to using my voice and platform to advocate for a more humane and just immigration system. One that aligns with the values of inclusivity and respect that Canada stands for.

My work as an artist, researcher, and community advocate is deeply intertwined with my experiences as an immigrant. I will continue to challenge the colonial-capitalist structures and work towards a future where every immigrant is treated with the dignity and respect they deserve.

The journey is far from over, but together, we can pave the way for a more inclusive and compassionate Canada.

******

Dr. Shumaila Hemani is an artist, researcher, and community advocate specializing in energy affordability and certified training in positive neuroplasticity. Her work focuses on eco-art, integrating BIPOC narratives, and disrupting colonial and capitalist structures.

3 Early Warning Signs You're Entering the Cycle of Burnout

Early signs of burnout often manifest in subtle ways, and one common indicator is experiencing:

1) Brain fog: This mental fog can feel like a cloudiness or difficulty in focusing, making it challenging to concentrate on tasks or make decisions. It's as if the mind becomes muddled, and even simple tasks may feel overwhelming. Recognizing brain fog as an early warning sign allows individuals to take proactive steps to address burnout before it escalates. Prioritizing self-care, seeking support, and implementing stress management techniques can help alleviate brain fog and prevent further burnout.

2) Sensory Overload: Sensory overload can be an early sign of burnout, characterized by an overwhelming bombardment of sensory stimuli that can leave individuals feeling mentally and emotionally drained. In this state, everyday sounds, sights, and sensations may become excessively intense, leading to feelings of agitation, irritability, and exhaustion. For example, even mundane noises like the hum of fluorescent lights or the chatter of a crowded room can feel unbearable. This heightened sensitivity to stimuli can disrupt concentration, impair decision-making, and increase stress levels. Recognizing sensory overload as an early warning sign allows individuals to implement coping strategies such as taking breaks in quiet environments, practicing mindfulness techniques, and setting boundaries to manage their sensory experiences and prevent burnout from worsening.

3) Compassion Fatigue: An early sign of burnout that often goes unnoticed is a reduction in compassion and empathy towards both oneself and others. This shift in attitude can manifest as a growing sense of indifference, cynicism, or detachment from the emotions and experiences of oneself and those around them. Individuals experiencing this may find it increasingly challenging to connect with others on an emotional level, leading to strained relationships and a diminished sense of fulfillment in social interactions.

Moreover, they may also struggle to extend compassion towards themselves, often engaging in self-critical or self-deprecating thoughts and behaviors. This lack of self-compassion can exacerbate feelings of stress, inadequacy, and burnout, creating a vicious cycle of negativity.

Recognizing reduced compassion and empathy as an early sign of burnout is crucial for taking proactive steps to address it. Implementing self-care practices, seeking support from loved ones or professionals, and cultivating mindfulness can help individuals reconnect with their emotions, rebuild empathy, and foster a greater sense of well-being.

 

Break Free from Burnout: Tip # 1- Take a Pause & Dance through your Day

Author: Shumaila Hemani, Ph.D. 

Changemakers are empathetic allies and the pressure to outperform ourselves in service of our communities often pushes us into a cycle of burnout. Social advocates, creatives, influencers and change makers confront burnout because they are pushing back against systemic oppression to create a new world and the more you create the more resistance you confront. So how does one deal with chronic stress and burnout that comes as a result of pushing too hard?

In the relentless pursuit of our goals and dreams, it's easy to fall into the trap of constant motion. We're often driven by the belief that progress is only achieved through relentless pushing forward. But what if I told you that sometimes, the most profound progress can be made by taking a step back?

Life isn't a race to the finish line; it's a dance—a delicate balance of forward momentum and graceful pauses. Learning to hit the pause button mentally is a skill that every changemaker should cultivate. It's about recognizing that taking a moment to step back, reflect, and evaluate can make a world of difference in our journey toward success and fulfillment.

When I first heard the idea of embracing the pause, it sounded counterintuitive to my go-getter mentality. However, a wise friend likened life to a dance, where taking one step forward and two steps backward allows us to flow with the rhythm of life. This metaphor resonated deeply with me, prompting a shift in perspective.

To take a pause means to release the grip of constant productivity and allow ourselves the space to breathe. It's about acknowledging that progress isn't always linear and that moments of reflection are just as essential as moments of action.


Implementing this concept into my life has been transformative. Whether it's in communication, goal achievement, or creative pursuits like music, I've learned to integrate pauses into my daily routine. Instead of bulldozing through tasks, I now approach them with a balanced cadence, knowing when to push forward and when to pull back.

One of the most significant benefits of embracing the pause is the ability to detach. When we become too immersed in our work, we risk burnout as our sense of self becomes intertwined with our productivity. Stepping back allows us to regain perspective, preventing exhaustion and fostering a healthier relationship with our endeavors.

It's essential to remember that taking a pause isn't a sign of weakness or laziness; it's an act of self-care and strategic thinking. By giving ourselves permission to pause, we honor our need for rest and rejuvenation, ultimately becoming more effective changemakers in the process.

So, to my fellow changemakers, I encourage you to embrace the pause. Dance through your day with intentionality, knowing that each step forward is complemented by moments of reflection and recalibration. By doing so, you'll not only break free from burnout but also find greater joy and fulfillment in your journey toward creating positive change. 

If you are presently finding yourself in a painful stress cycle, feel free to book a complimentary 40-minute advocacy burnout to breakthrough call with me where I offer a safe spaces for yout to share your challenges and coach you to break your barriers and leap forward. Book here: https://thedeeplisteningpath.youcanbook.me/ 

Break Free from Burnout: Tip # 2: The Power of Compassionate Questioning: A Key to Breaking Free from Burnout

Author: Shumaila Hemani, Ph.D. 

In the relentless pursuit of our goals and ambitions, burnout can often lurk around the corner, waiting to derail our progress and sap our energy. As someone who has experienced the debilitating effects of burnout firsthand, I've discovered a powerful tool for navigating its treacherous waters: compassionate questioning.


During my graduate years, burnout was a constant companion, fueled by the pressure to meet deadlines and excel academically. In those moments of despair, my default response was to berate myself with questions like, "What am I going to do now that this deadline won't be met?" This only served to amplify my stress and exacerbate the burnout cycle.


However, I soon realized that the key to breaking free from burnout lay in shifting the questions I asked myself. Instead of focusing solely on the problem at hand, I began to adopt a more compassionate approach. Rather than dwelling on the negative, I started asking myself:


"How am I feeling right now?"

"What do I need in this moment?"

"How can I fulfill these needs?"


These simple yet profound questions shifted my perspective and allowed me to prioritize self-care and well-being. Whether it was the need to rest, the need to connect with others, or the need to release pent-up emotions, attending to my needs became an act of self-compassion that propelled me forward on my journey to recovery.


By embracing compassionate questioning, I discovered a newfound sense of resilience and empowerment. Instead of being at the mercy of burnout, I became the architect of my own healing journey. Each question served as a gentle reminder to listen to my inner voice and honor my needs.


In the fast-paced world we live in, it's easy to overlook the importance of self-care and compassion. However, by incorporating compassionate questioning into our daily lives, we can cultivate a deeper sense of self-awareness and resilience. 


So, the next time you find yourself teetering on the edge of burnout, I encourage you to pause and ask yourself: How are you feeling? What do you need? And most importantly, how can you show yourself the compassion you deserve?


Together, let's break free from burnout and embrace a life filled with purpose, passion, and compassion.

Break Free from Burnout: Tip # 3: Three Daily Practices to Combat Burnout for Changemakers

As changemakers dedicated to advocating for others and striving to create a better world, the weight of your endeavors often leads to chronic stress and burnout. Whether you're social advocate, creative, influencer, or changemaker, the pressure to outperform yourselves in service of your communities can take its toll.

In this article, I share three daily practices that can be instrumental in supporting you on your journey to combat burnout and nurture resilience.

1. Connect with Nature: Taking a walk and immersing yourself in the natural world can be a source of solace and perspective. Sitting on a bench in the park, making eye contact with birds or squirrels, you can be reminded of the interconnectedness of all living beings. These moments of communion with nature provide you with a fresh outlook and help alleviate stress.

2. Meditation Practice: Grounding yourself through daily meditation can be transformative. By centering your thoughts and focusing on the present moment, you can cultivate inner peace and resilience. I invite you to join me in a meditation practice, and together, we can cultivate a sense of calm and balance amidst life's challenges.

3. Monitor Your Thoughts: It's essential to pay attention to your internal dialogue and monitor your thoughts. You can learn to recognize and challenge negative self-talk, particularly when faced with setbacks or failures. By dismantling the power of limiting beliefs, you empower yourself to overcome obstacles and maintain a positive mindset.

I understand the struggles that come with envisioning a more equitable and just world while navigating the complexities of our current reality. If you're experiencing challenges in your advocacy journey, I invite you to book a complimentary advocacy burnout breakthrough call with me. While I'm not a therapist, as a coach, I provide a safe space for you to discuss your issues and gain clarity on how to move forward.

Together, let's nurture resilience, cultivate self-care, and continue our journey toward creating positive change in the world. 

Breaking Free from Burnout: Tip # 4 Embracing Non-Conformity and Joy

In the journey to break free from burnout, I've discovered that aligning myself with my core values and embracing joy has been a game-changer. As someone with an independent spirit and a natural inclination toward non-conformity, navigating societal expectations has been a constant challenge.

Growing up in an environment where non-conformist women are often viewed with suspicion, I've experienced my fair share of social judgment. Even relocating to countries like Canada or the US, known for their support of individuality, didn't shield me entirely from the pressures of conformity.

The reality is, conformity exists everywhere, and for those of us who don't quite fit the mold, it can lead to feelings of isolation and burnout. So, how do we combat this? For me, the answer lies in gratitude.

By cultivating gratitude for the blessings in my life—whether it's the relationships, the kindness of mentors, or the lessons learned—I've found solace in the midst of adversity. Gratitude not only eases the present moment but also equips me with the resilience needed to fulfill my calling, particularly in coaching others through The Deep Listening Path.

If you've ever felt the weight of conformity bearing down on you, know that you're not alone. Embrace your non-conformity, align with your core values, and let joy be your guiding light. Together, we can create a world where authenticity is celebrated, and individuals are empowered to thrive on their own terms.

If this resonates with you, I invite you to like, share, and follow us on our social platforms. Let's continue to support each other on this journey toward joy and freedom. 

Explore further resources on burnout recovery at: Website: https://www.deeplisteningpath.ca/resources Contact: shumaila@deeplisteningpath.ca to book a complimentary 40 minute advocacy burnout to breakthrough call. 

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