Burnout3/16/2022 More and more people are experiencing burnout. I do not need to point to the contributing factors, you just have to turn on the news, but I do need to point out the significance of burnout to the way your brain functions. You can recognize burnout via a whole range of symptoms, and these are just some for you to think about: An apathy for the things that you once cared about, a sense of exhaustion, and an overall negative outlook. Why you should care about burnout There is a worrying trend amongst some to wear burnout as a badge of honor. They confuse the terms ‘grit and resilience’ with ‘burnout’, and so they shut off the warning signs that tell you that you need to rest. Eventually, you will cause harm to your mind and body, and ultimately this has a negative impact on all the things that you hold dear. Burnout should be taken more seriously because research shows that it can thin the gray matter of your prefrontal cortex (the part of your brain that is responsible for important functions such as reasoning and decision-making), and it can enlarge the amygdala (the brain’s alarm system). As a result, our alarm system goes into overdrive, sensing threat when there is none, and we are less able to mediate this heightened state with cool, calming reason. When our amygdala is in overdrive, this activates the sympathetic nervous system, our ‘fight-or-flight’ response, and this can lead to excess production of cortisol (the stress hormone). There is plenty of research to show the health implications for excessive cortisol levels, including increased blood pressure, diabetes, and heart disease. What you can do Any attempts to calm the amygdala will help to reduce burnout. This can be tackled on a couple of different fronts – your body, by activating your parasympathetic nervous system (your natural rest and digest state), and your thought process, by challenging the short-circuited thought patterns that lead to these heightened states of stress. In terms of your parasympathetic nervous system, you can activate this through various different methods, including simple breathing exercises or calming visualizations. I have set out some exercises on this page, so try each and start to repeat (on a daily basis) the ones you enjoy. In terms of your short-circuited thought patterns, try to watch for assumptions or beliefs that might trigger the amygdala. For example, you have been working late and you see your boss talking to HR. By assuming that they are talking about you, you are personalizing the situations and jumping to conclusions. They could be talking about a whole range of issues other than you. You are also catastrophizing, because even if they are talking about you, you are assuming it will lead to something bad, such as losing your job. You need to calm your mind by looking for evidence against this, such as a recent positive performance review, or the fact that the Great Resignation has left companies currently desperate to keep their employees. A key component to all of this is to adopt a compassionate tone to your self-talk. Throughout my years as a psychotherapist, I have found this to be one of the most underrated factors in recovery from burnout. When we judge ourselves, we end up feeling even more alienated, and this serves to worsen the symptoms of burnout. The first step to recovery is to recognize how much pressure we have been experiencing, and adopt a kind, compassionate voice, talking to ourselves as if we were talking to a young child. When we can direct compassion inwards, we are in a better position to then direct that compassion outwards, and learn to connect with, and help, other people. There is no better antidote to the cynicism and apathy that burnout can create than recognizing some sort of good that we have thrown out into this challenging world. Chris Warren-Dickins LLB MA LPC Psychotherapist, author of Beyond Your Confines and Beyond the Blue 
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Mindfulness in the chaos3/11/2022 Just when we thought things were calming down with the COVID pandemic, we are faced with the prospect of another world war. We might not have the option to avoid chaos, but we have a choice over how we respond to it. Chaos can hijack your senses, making you feel trapped. Day after day of uncertainty can leave your head spinning, and yet you can give yourself freedom by focusing on each breath. As you notice each breath, your parasympathetic nervous system takes over, and you can feel free to settle into a moment of calm. There are some who thrive on these world events, and they may breathlessly catch you up with every painful update. You have every right to calmly, kindly say no, and ask for a little break from the subject. You can do the same by temporarily disconnecting from social media. Mindfulness is about gaining distance from the chaos. You can do this by focusing on your breathing, and simply noticing each thought, feeling, and bodily sensation that emerges. This distance gives you the choice about how to respond, rather than to react impulsively. I hope you found this useful. Chris Warren-Dickins LLB MA LPC Psychotherapist, author of Beyond the Blue, and LGBTQ+ advocate #beyondtheblue #beyondthebluebook The toxic trio of trauma3/8/2022 Every person’s experience of trauma is unique, but there does tend to be a familiar pattern that forms a toxic trio of 1. a sense of terror; 2. a sense of being overwhelmed; and 3. an intense shame. Trauma is difficult to manage alone. If you recognise the signs, seek professional help. With the right help, it is possible to learn to trust and grow. Find out more about trauma, and how to find the right professional help, in Beyond the Blue, available at all good book retailers. Chris Warren-Dickins LLB MA LPC Psychotherapist, author of Beyond the Blue, and LGBTQ+ advocate #beyondtheblue #beyondthebluebook #trauma
Stop banning books, you cowards3/5/2022 It worries me no end that there are attempts to ban books, and this is clearly the act of a cowardly bully. As all bullies know best, they are attempting to coerce others by using their power to silence others. What better place for a bully to start than in schools and libraries. What troubles me the most about these attempts to ban books is if you look at the books they are trying to ban. As author Laurie Halse Anderson points out, they only want to ban books "that are written by people of color, people who aren't Christian, any books that are discussing the honest history of the United States... because they want to go back to a world in which white, heterosexual, cisgender, Christian people can feel like they own everything". And Laurie Halse Anderson would know more about this than most, as her book 'Speak' has been included in the list of books being banned. Laurie adds that 'censorship has nothing to do with protecting children. It has to do with protecting adults who don't want to have difficult conversations with those children". Laurie will be discussing this at a virtual panel discussion on 18 March, and I will certainly be listening in. Chris Warren-Dickins LLB MA LPC Psychotherapist, author of Beyond the Blue, and LGBTQ+ advocate #beyondtheblue #beyondthebluebook  Take the first step Beyond the Blue3/5/2022 There is no quick fix to depression, anxiety, relationship conflict, or trauma, and there is little you can do to completely isolate yourself from these challenges. But there are tools and strategies that can keep you resilient, so the impact is lessened. As I explain in Beyond the Blue, you need to know how to prepare for these darker days, what to do when the storm arrives, and how to prevent yourself from getting blown over the cliff’s edge, plunging you from disturbance to crisis. To do this, you (and your loved ones) need to recognize the signs of depression, anxiety, and trauma. Without understanding what you are dealing with, it is hard to know what might help. Once you understand that it is depression, anxiety, or trauma, you can learn how to use some of the survival tools that you are already carrying. In short, these are tools to help you regulate your emotions, challenge unhelpful thought patterns, and adjust your behavior as needed. You also need to learn how to construct and maintain a shelter of resilience, and this is an ongoing process that takes time and energy. Learn more about this by taking the first step Beyond the Blue of your depression, anxiety, relationship conflict, and trauma. Chris Warren-Dickins LLB MA LPC Psychotherapist, author of Beyond the Blue, and LGBTQ+ advocate #beyondtheblue #beyondthebluebook
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