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Powered by Me: From Burned Out to Fully Charged at Work and in Life
Burnout isn’t a personal failure. It’s a wake-up call.
This global epidemic is not merely a case of working too hard or feeling physically exhausted for an extended period of time. According to physician, executive coach, and speaker Neha Sangwan—an expert empowering corporate leaders and organizational teams to excel under pressure—burnout is due to prolonged stress and an ongoing net drain of energy on one or more of five physical, mental, emotional, social, and spiritual. When we burn out, our productivity suffers, our health declines, and we’re more reactive in our relationships. Not having the resources to handle challenging circumstances, address conflict, or maintain healthy boundaries worsens stress and dysfunction in our professional and personal lives.
In this book, Dr. Sangwan explains in simple terms the overwhelming experience of burnout, and offers an awareness prescription that helps you determine on which of the five levels—physical, mental, emotional, social, or spiritual—burnout is occurring for you. Once you identify your biggest energy drains, she equips you with powerful tools that enable you to replenish your energy and take simple, practical steps toward healing. Along the way, you’ll expand your awareness, elevate your mindset, communicate with clarity, and align your decision-making with what matters most. When you understand how to identify and heal burnout, you’ll have the power to reconnect to yourself, your colleagues, your community, and the meaning of your work in a new and profound way.
This global epidemic is not merely a case of working too hard or feeling physically exhausted for an extended period of time. According to physician, executive coach, and speaker Neha Sangwan—an expert empowering corporate leaders and organizational teams to excel under pressure—burnout is due to prolonged stress and an ongoing net drain of energy on one or more of five physical, mental, emotional, social, and spiritual. When we burn out, our productivity suffers, our health declines, and we’re more reactive in our relationships. Not having the resources to handle challenging circumstances, address conflict, or maintain healthy boundaries worsens stress and dysfunction in our professional and personal lives.
In this book, Dr. Sangwan explains in simple terms the overwhelming experience of burnout, and offers an awareness prescription that helps you determine on which of the five levels—physical, mental, emotional, social, or spiritual—burnout is occurring for you. Once you identify your biggest energy drains, she equips you with powerful tools that enable you to replenish your energy and take simple, practical steps toward healing. Along the way, you’ll expand your awareness, elevate your mindset, communicate with clarity, and align your decision-making with what matters most. When you understand how to identify and heal burnout, you’ll have the power to reconnect to yourself, your colleagues, your community, and the meaning of your work in a new and profound way.
480 pages, Kindle Edition
Published September 19, 2023
68 people are currently reading
411 people want to read
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August 30, 2024
Burnout is more than just feeling exhausted after a long workday; it is a profound state of depletion that arises when you are out of alignment with your physical, mental, emotional, social, and spiritual needs. In "Powered by Me", Neha Sangwan, a physician and executive coach, offers powerful insights into this modern-day epidemic and provides strategies to not only survive but also thrive in a demanding world. Sangwan emphasizes that burnout isn’t a result of failure or weakness, but rather a signal that you have been neglecting your deepest needs. This book helps identify the root causes of burnout and provides a roadmap to reclaim energy and well-being by addressing misalignment in life.
Burnout is not just about being tired; it stems from chronic stress across various life aspects. This stress depletes your energy reserves and leaves you feeling drained on multiple levels. Sangwan explains that many professionals experience burnout at some point in their careers due to the pressures of constantly striving for success while neglecting their personal well-being. Often, burnout happens because people ignore the internal signals their bodies send them—whether it’s physical pain, emotional turmoil, or spiritual dissatisfaction. These signals are vital, yet in the pursuit of external goals, many people overlook them, leading to a disconnect between their inner needs and daily actions.
The consequences of burnout are far-reaching. Not only does it negatively affect productivity, but it also harms health and relationships. When burnout takes hold, life becomes harder—work feels overwhelming, health issues arise, and personal connections suffer. Sangwan likens this to setting off on a long journey without ensuring your vehicle is ready for the trip. To navigate life effectively, you need to make sure your own “vehicle”—your body, mind, and spirit—is in good condition. Reversing burnout requires a new approach that goes beyond surface-level fixes. It involves tuning into your inner world, recognizing where you are drained, and replenishing energy in a sustainable way. The key to this process is aligning your internal dashboard, which integrates data from your body, mind, heart, relationships, and spirit.
A significant part of the solution lies in listening to your body. Every day, your body sends signals that indicate its needs, whether it’s a racing heart, tight muscles, or an uneasy stomach. These signals are often subtle, but they hold important information about your well-being. Learning to recognize and respond to these cues is crucial for managing burnout. Sangwan suggests using simple reminders in your daily routine to stay connected with your body. For instance, you can hold a smooth stone during a meeting as a reminder to check in with yourself—whether it’s to stretch, adjust your posture, or simply take a deep breath. These small practices help you stay attuned to your body’s needs, preventing stress from building up over time.
Another effective technique is soft belly breathing, which involves focusing on your breath and deepening it to engage the diaphragm. This method not only improves oxygen exchange in the lungs but also activates the vagus nerve, which calms the body. By practicing soft belly breathing regularly, you can reduce physical discomforts like pain and anxiety, while also boosting your energy levels. These practices aren’t just about managing stress in the moment; they are about creating a sustainable way to enhance vitality and clarity over the long term.
Sleep is another essential element in overcoming burnout. While it may seem like a simple break from daily activities, sleep is actually a critical process that allows the body to repair itself, build immunity, and consolidate memories. Without sufficient sleep, your body can’t function optimally, and burnout becomes more likely. Chronic sleep deprivation is a serious issue that affects millions of people, leading to physical, mental, and emotional depletion. Sangwan emphasizes that sleep is not negotiable—it is a foundational aspect of health and well-being.
Improving sleep involves taking action during the day, such as getting sunlight in the morning to activate wakefulness-promoting chemicals and reducing light exposure in the evening to encourage melatonin production. Physical activity and a balanced diet also contribute to better sleep. Addressing stress and emotions during the day is essential to prevent them from disrupting sleep at night. Cognitive-behavioral therapy, group therapy, or other emotional practices can be helpful in processing emotions and ensuring restful sleep. Creating a sleep-friendly environment—reducing clutter, lowering room temperature, and finding what works best for you—further supports restorative sleep.
Joy is another crucial element in combating burnout. Sangwan highlights the importance of infusing your days with moments of pleasure and laughter. It can be easy to lose sight of joy when life feels overwhelming, but making time for simple pleasures can have a profound impact on well-being. Whether it’s listening to music, spending time in nature, or sharing a laugh with loved ones, these moments of joy replenish emotional energy and foster resilience. Even small activities, like engaging in a creative hobby or trying something new, can significantly boost your mood and energy levels.
Laughter, in particular, is a powerful tool for resilience. It strengthens relationships, reduces stress, and enhances overall well-being. Shared humor deepens connections and provides a sense of security in close relationships. By prioritizing joy and surrounding yourself with people who support your happiness, you can boost emotional energy and improve social interactions. This, in turn, helps manage stress and prevents burnout from taking hold.
Finally, Sangwan stresses the importance of making value-driven decisions. Many people go through life on autopilot, letting external influences dictate their choices. However, by aligning decisions with core values, you can engage deeply with your intuition and wisdom. This shift from external validation to internal guidance is transformative. When decisions resonate with your values, they bring a sense of fulfillment and clarity. Assessing how a decision impacts your energy, emotions, and relationships ensures that it aligns with your deepest needs and leads to long-term well-being.
In conclusion, "Powered by Me" offers a comprehensive approach to combating burnout by addressing the root causes of energy depletion across physical, mental, emotional, social, and spiritual dimensions. Through practices like listening to your body, ensuring adequate sleep, infusing joy into daily life, and making value-driven decisions, you can manage stress, preserve energy, and live a more aligned and fulfilling life. By reclaiming your energy and aligning your life with what truly matters, you can overcome burnout and thrive in both work and life.
Burnout is not just about being tired; it stems from chronic stress across various life aspects. This stress depletes your energy reserves and leaves you feeling drained on multiple levels. Sangwan explains that many professionals experience burnout at some point in their careers due to the pressures of constantly striving for success while neglecting their personal well-being. Often, burnout happens because people ignore the internal signals their bodies send them—whether it’s physical pain, emotional turmoil, or spiritual dissatisfaction. These signals are vital, yet in the pursuit of external goals, many people overlook them, leading to a disconnect between their inner needs and daily actions.
The consequences of burnout are far-reaching. Not only does it negatively affect productivity, but it also harms health and relationships. When burnout takes hold, life becomes harder—work feels overwhelming, health issues arise, and personal connections suffer. Sangwan likens this to setting off on a long journey without ensuring your vehicle is ready for the trip. To navigate life effectively, you need to make sure your own “vehicle”—your body, mind, and spirit—is in good condition. Reversing burnout requires a new approach that goes beyond surface-level fixes. It involves tuning into your inner world, recognizing where you are drained, and replenishing energy in a sustainable way. The key to this process is aligning your internal dashboard, which integrates data from your body, mind, heart, relationships, and spirit.
A significant part of the solution lies in listening to your body. Every day, your body sends signals that indicate its needs, whether it’s a racing heart, tight muscles, or an uneasy stomach. These signals are often subtle, but they hold important information about your well-being. Learning to recognize and respond to these cues is crucial for managing burnout. Sangwan suggests using simple reminders in your daily routine to stay connected with your body. For instance, you can hold a smooth stone during a meeting as a reminder to check in with yourself—whether it’s to stretch, adjust your posture, or simply take a deep breath. These small practices help you stay attuned to your body’s needs, preventing stress from building up over time.
Another effective technique is soft belly breathing, which involves focusing on your breath and deepening it to engage the diaphragm. This method not only improves oxygen exchange in the lungs but also activates the vagus nerve, which calms the body. By practicing soft belly breathing regularly, you can reduce physical discomforts like pain and anxiety, while also boosting your energy levels. These practices aren’t just about managing stress in the moment; they are about creating a sustainable way to enhance vitality and clarity over the long term.
Sleep is another essential element in overcoming burnout. While it may seem like a simple break from daily activities, sleep is actually a critical process that allows the body to repair itself, build immunity, and consolidate memories. Without sufficient sleep, your body can’t function optimally, and burnout becomes more likely. Chronic sleep deprivation is a serious issue that affects millions of people, leading to physical, mental, and emotional depletion. Sangwan emphasizes that sleep is not negotiable—it is a foundational aspect of health and well-being.
Improving sleep involves taking action during the day, such as getting sunlight in the morning to activate wakefulness-promoting chemicals and reducing light exposure in the evening to encourage melatonin production. Physical activity and a balanced diet also contribute to better sleep. Addressing stress and emotions during the day is essential to prevent them from disrupting sleep at night. Cognitive-behavioral therapy, group therapy, or other emotional practices can be helpful in processing emotions and ensuring restful sleep. Creating a sleep-friendly environment—reducing clutter, lowering room temperature, and finding what works best for you—further supports restorative sleep.
Joy is another crucial element in combating burnout. Sangwan highlights the importance of infusing your days with moments of pleasure and laughter. It can be easy to lose sight of joy when life feels overwhelming, but making time for simple pleasures can have a profound impact on well-being. Whether it’s listening to music, spending time in nature, or sharing a laugh with loved ones, these moments of joy replenish emotional energy and foster resilience. Even small activities, like engaging in a creative hobby or trying something new, can significantly boost your mood and energy levels.
Laughter, in particular, is a powerful tool for resilience. It strengthens relationships, reduces stress, and enhances overall well-being. Shared humor deepens connections and provides a sense of security in close relationships. By prioritizing joy and surrounding yourself with people who support your happiness, you can boost emotional energy and improve social interactions. This, in turn, helps manage stress and prevents burnout from taking hold.
Finally, Sangwan stresses the importance of making value-driven decisions. Many people go through life on autopilot, letting external influences dictate their choices. However, by aligning decisions with core values, you can engage deeply with your intuition and wisdom. This shift from external validation to internal guidance is transformative. When decisions resonate with your values, they bring a sense of fulfillment and clarity. Assessing how a decision impacts your energy, emotions, and relationships ensures that it aligns with your deepest needs and leads to long-term well-being.
In conclusion, "Powered by Me" offers a comprehensive approach to combating burnout by addressing the root causes of energy depletion across physical, mental, emotional, social, and spiritual dimensions. Through practices like listening to your body, ensuring adequate sleep, infusing joy into daily life, and making value-driven decisions, you can manage stress, preserve energy, and live a more aligned and fulfilling life. By reclaiming your energy and aligning your life with what truly matters, you can overcome burnout and thrive in both work and life.
November 12, 2023
Upon completing this impactful book, I must emphasize that it's not merely a read-and-forget experience. It's a perpetual resource, offering invaluable tools for daily self-improvement. This book guides you on an ongoing journey of personal growth, fostering understanding of your inner self, and nurturing the connection between mind and body. I highly recommend it to everyone. My sincere gratitude to Neha Sangwan for this profound gift of 2023, and participating in her book club sessions to delve deeper into its insights has been truly the greatest gift of the year so far. It stands out as the premier guide on becoming me-powered.
August 30, 2024
Can't really say no to a burnout book at this rate tbh I want to see all suggestions haha. Only a work focused burnout book would refer to (basically) your hierarchy of needs... as a DASHBOARD (anyway not bad just a lot of obvious generic stuff so giving it a 3/5)
I JUST WANT SOMEONE TO TELL ME HOW TO BE HAPPY AND FEEL JOY OUTSIDE THE USUAL RECOMMENDATIONS CAUSE THEY DONT WORK THEY MAKE ME HEALTHIER AND PRODUCTIVE BUT THEY DONT MAKE ME FEEL HAPPY
Notes:
- When burnout strikes, it doesn’t just slow you down – it impairs your productivity, compromises your health, and makes you more reactive in your interactions. Without the right tools to manage stress, resolve conflicts, and set healthy boundaries, you’ll find yourself spiraling into greater dysfunction, both at work and at home.
- (just for the name) Limit caffeine to the morning to prevent it from affecting your sleep cycle, as it blocks adenosine, a sleep-promoting chemical.
- Are you acting out of fear or moving toward something that genuinely excites and inspires you?
What I can do that I haven't tried or should re try:
- Retry - identify where your energy is being drained and learn to read the early signs your body sends you
- Retry - fixing my sleep patterns
- my own idea not book related - try a mindmap of who I want to be, energy givers and takers etc ( or really redo my older ones from last year)
I JUST WANT SOMEONE TO TELL ME HOW TO BE HAPPY AND FEEL JOY OUTSIDE THE USUAL RECOMMENDATIONS CAUSE THEY DONT WORK THEY MAKE ME HEALTHIER AND PRODUCTIVE BUT THEY DONT MAKE ME FEEL HAPPY
Notes:
- When burnout strikes, it doesn’t just slow you down – it impairs your productivity, compromises your health, and makes you more reactive in your interactions. Without the right tools to manage stress, resolve conflicts, and set healthy boundaries, you’ll find yourself spiraling into greater dysfunction, both at work and at home.
- (just for the name) Limit caffeine to the morning to prevent it from affecting your sleep cycle, as it blocks adenosine, a sleep-promoting chemical.
- Are you acting out of fear or moving toward something that genuinely excites and inspires you?
What I can do that I haven't tried or should re try:
- Retry - identify where your energy is being drained and learn to read the early signs your body sends you
- Retry - fixing my sleep patterns
- my own idea not book related - try a mindmap of who I want to be, energy givers and takers etc ( or really redo my older ones from last year)
October 15, 2024
The downside to the audiobook was not having access to the figures or knowing if there were any works cited or anything. Some of the didactic portions seemed a bit off, but also my antennas were raised and possibly over-sensitive.
That said, the anecdotes were brilliant and honestly the most meaningful for me.
It's never a bad time to be reminded of the importance of multidisciplinary care and listening to your body's cues, but at some point we're going to have to address these things systemically too.
That said, the anecdotes were brilliant and honestly the most meaningful for me.
It's never a bad time to be reminded of the importance of multidisciplinary care and listening to your body's cues, but at some point we're going to have to address these things systemically too.
August 30, 2024
life-changing read! It offers practical, science-backed strategies to manage stress and improve well-being. Dr. Sangwan’s advice is clear, actionable, and incredibly empowering. A must-read for anyone looking to take control of their health and happiness!
April 20, 2024
📕 Why (Not) to read this book (Target Audience)
A great book that lets you find your focus.
👀 How this book changed my daily live (Takeaways)
Driving believes for Burn Out
1. Do more with less
2. Faster is better
3. Success requires struggle
Symptom
1. Exhaustion
2. Cynicism
3. De-personalization
⁉ Spoiler Alerts (Highlights)
Focus on how you can change
Worrying less with society measurements of success
Levels: external data + internal data, path to level 5 with integrated decisions.
1. Other power
2. Me inflicted
3. Me aware
4. Me aligned
Me powered
A great book that lets you find your focus.
👀 How this book changed my daily live (Takeaways)
Driving believes for Burn Out
1. Do more with less
2. Faster is better
3. Success requires struggle
Symptom
1. Exhaustion
2. Cynicism
3. De-personalization
⁉ Spoiler Alerts (Highlights)
Focus on how you can change
Worrying less with society measurements of success
Levels: external data + internal data, path to level 5 with integrated decisions.
1. Other power
2. Me inflicted
3. Me aware
4. Me aligned
Me powered
August 30, 2024
Summary:
The burnout occurs when deep personal needs are ignored across physical, mental, emotional, social, and spiritual dimensions. Key strategies to combat burnout include tuning into your body’s signals, ensuring adequate sleep, integrating joy into your daily life, and making value-driven decisions. These practices will help you manage stress, preserve energy, and live a more fulfilling and aligned life.
The burnout occurs when deep personal needs are ignored across physical, mental, emotional, social, and spiritual dimensions. Key strategies to combat burnout include tuning into your body’s signals, ensuring adequate sleep, integrating joy into your daily life, and making value-driven decisions. These practices will help you manage stress, preserve energy, and live a more fulfilling and aligned life.
August 30, 2024
Read on 81inklist.
Right from the start, I was curious to see what innovative ideas this book might offer. To be honest, I haven't heard anything new.
From my point of view, there are too many notions to implement. If I already feel overwhelmed and then have to take on charitable tasks to make myself feel better, I'm not sure if that's the right approach. For me, that would be too much. Firstly, I would try to reduce in every area and concentrate on the most important things.
Right from the start, I was curious to see what innovative ideas this book might offer. To be honest, I haven't heard anything new.
From my point of view, there are too many notions to implement. If I already feel overwhelmed and then have to take on charitable tasks to make myself feel better, I'm not sure if that's the right approach. For me, that would be too much. Firstly, I would try to reduce in every area and concentrate on the most important things.
August 30, 2024
We know these things
We need to do them.
“burnout occurs when deep personal needs are ignored across physical, mental, emotional, social, and spiritual dimensions. Key strategies to combat burnout include tuning into your body’s signals, ensuring adequate sleep, integrating joy into your daily life, and making value-driven decisions. These practices will help you manage stress, preserve energy, and live a more fulfilling and aligned life.”
We need to do them.
“burnout occurs when deep personal needs are ignored across physical, mental, emotional, social, and spiritual dimensions. Key strategies to combat burnout include tuning into your body’s signals, ensuring adequate sleep, integrating joy into your daily life, and making value-driven decisions. These practices will help you manage stress, preserve energy, and live a more fulfilling and aligned life.”
This entire review has been hidden because of spoilers.
September 18, 2024
Dr. Neha covers all the bases in this book: physical, mental, emotional, social and spiritual causes for burnout and stress. She gives insightful and practical methods for optimizing your wellbeing, and guides you to conduct inner self-reflection on what might be draining your energy rather than increasing it. A must read!
March 24, 2025
vulnerable and generationally relevant
A powerful personal journey that brings practical tools and frameworks of value to the reader. A unique read because of the story and the balance of exercises for the person on the other side. Burnout is real. This book gives you a fighting chance at standing up to the wave.
A powerful personal journey that brings practical tools and frameworks of value to the reader. A unique read because of the story and the balance of exercises for the person on the other side. Burnout is real. This book gives you a fighting chance at standing up to the wave.
March 27, 2024
It is a book that makes you think and reflect on yourself. Although some chapters are difficult to process, since it makes you travel to your worst scenarios, it is a good book. It helps you grow and continue evolving as a person.
December 26, 2023
I didn’t realize how much burnout was impacting my day to day life before reading this. I loved the exercises and the way it made me think!
Read
February 14, 2024DNF. Maybe it’s not the right time in my life. For that reason, I won’t rate it. It would be unfair.
April 23, 2024
It was fine. Some good nuggets of wisdom.
Read
October 8, 2024I did not finish listening to this audiobook. No reason other than it was too long and I got bored.
May 8, 2025
Work book
March 6, 2024
Wow. What a read. So much value packed in. So transformative if you're willing to make the change. Dr Sangwan is full of knowledge and support.
Displaying 1 - 18 of 18 reviews