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Оглавление - Burnout: 1-Month Self-Care CBT Workbook
- Disclaimer
- How to utilize the Workbook
- Week 1: Comprehending Burnout
- Day 1: Understanding burnout: An examination of the emotional, physical, and behavioral signs of burnout
- Day 2: The Cycle of Fatigue. Exploring how chronic stress, fatigue, and a sense of meaninglessness contribute to a detrimental cycle
- Day 3: My «overload buttons.» Recognizing personal triggers that result in emotional and physical fatigue
- Day 4: Techniques for Relaxation. We engage in breathing exercises and various methods to alleviate physical tension
- Day 5: Emotions and Energy Log. Start documenting to monitor the relationship between activity, mood, and energy levels
- Day 6: Disproving Misconceptions. Tackling the notions that «I must complete everything» and «taking a break is a sign of laziness.»
- Day 7: Conclusion. Reviewing the week’s notes and recording initial observations
- Week 2: Engaging with Thoughts and Beliefs
- Day 8: Cognitive Distortions. We will examine common thinking errors linked to burnout, such as catastrophizing and all-or-nothing thinking
- Day 9: Logical Analysis. Developing the skill to question negative thoughts by posing critical inquiries
- Day 10: Explore alternative thoughts. Create more realistic and encouraging statements
- Day 11: Self-Beliefs. Investigating the fundamental beliefs that contribute to burnout (e.g., «I must be strong,» «I must be perfect»)
- Day 12: Establishing New Beliefs. Cultivating healthier perspectives regarding your value and limits
- Day 13: Recognizing Your Desires. Understanding how to identify your own desires, rather than merely those of others
- Day 14: Debriefing. Evaluating shifts in mindset and self-perception
- Week 3: Behavioral Experiments and Confidence Enhancement
- Day 15: Management of Avoidance. Slowly diminish the tendency to evade situations in which you may err
- Day 16: Behavioral Experiments. We design minor actions to challenge our fears, such as completing a task with imperfections
- Day 17: Discomfort Assessment. Understanding how to evaluate the degree of discomfort experienced while completing tasks
- Day 18: Self-soothing and support. Create a list of phrases and actions that provide comfort when you feel like surrendering due to a mistake
- Day 19: Assertive Communication. Engaging in open and honest communication regarding your achievements
- Day 20: New Behaviors. Design and execute strategies that enhance confidence
- Day 21: Review. We examine the changes we have made in our behavior
- Week 4: Integration and Productive Living
- Day 22: My Values. Recognizing what is genuinely significant to you and how to align your life with those principles
- Day 23: Developing Healthy Habits. Understanding how to establish a routine centered on self-encouragement rather than self-judgment
- Day 24: Engaging with the past and future. Embracing our past experiences while approaching the future with curiosity
- Day 25: My Relationship with the Environment. Understanding how to set healthy boundaries and express myself without the fear of being judged
- Day 26: Gratitude. Maintain a gratitude journal to reflect on each day and your achievements
- Day 27: Strategize for the future. Develop a plan to sustain the results you have accomplished
- Day 28: Recap of the 28-day journey. We will summarize our experiences thus far and celebrate the progress we have made
- Days 29—30: Resources and Assistance. Recall the places where you can seek help and support moving forward
- The conclusion of the journey