Burnout Immunity: How Emotional Intelligence Can Help You Build Resilience and Heal Your Relationship with Work – A USA Today Bestseller on Mastering Workplace Stress

by Kandi Wiens

A USA Today Bestseller

Financial Times Best Business Book of the Month April 2024

An essential guide to protect yourself from burnout by learning to develop and master key emotional intelligence skills

Why do some people in the world’s most stressful careers avoid burnout while countless others are overwhelmed by the demands of ordinary jobs? What can we learn from these resilient role models who seem to be naturally resistant to the psychological hazards of work?

After extreme stress caused a life-threatening health cri­sis in her own life, Dr. Kandi Wiens dedicated herself to understand why work was leaving millions of us sick, exhausted, unmoti­vated, and feeling stuck and ineffective. In her research, she discovered something Despite dangerous levels of work-related stress, some people seemed to be naturally “immune” to burnout.

So what did these people have that Dr. Wiens and mil­lions of others did not? Regardless of their role, industry, or experience, all these professionals exhibited a high degree of emotional intelligence (EI). EI is the ability to clearly perceive, understand, and productively manage emo­tions, thoughts, and behaviors in service of one’s overall well-being and performance. The people with burnout immunity were relying on specific EI skills to successfully cope with stressful work environments and experiences. The result is that they were more productive; had happier careers and lives; and were free from the physical and men­tal ravages of exhaustion, negativity, and inefficacy that characterize burnout.

The good news is that everyone can build and boost emotional intelligence and use EI-based skills to manage workplace stress before it leads to breaking down or burn­ing out. Burnout Immunity shows readers how

Build self-awareness to identify what makes you vulnerable to burnoutManage your stress triggers and response, and tap into moments of good stressRegulate your thoughts and emotions to remain effective in the midst of stressDevelop healing connections to keep burnout at bayRecover from moments of burnout, reconnect to things that bring you joy, and reimagine a new way forwardBolstered with research, exercises, self-assessments, and real-life stories from people with natural burnout immu­nity and those who’ve cultivated it, Burnout Immunity teaches workers how to positively cope with stress and to enjoy healthier and happier relationships with work.

Genres: Nonfiction, Self Help, Business, Mental Health, Audiobook, Psychology, Professional Development

288 pages, Kindle Edition

Published April 23, 2024

Reviews

[Kate · Rating 4 out of 5]

I've read a lot of books on this topic, which isn't surprising since it is related to my area of research. This popped up on my educator ALC offerings via Libro.fm, so I wanted to give a listen/read. While there is a lot of overlapping information/advice in this book that you can and will find in any other book about burnout, I do appreciate that the spin on it is a bit different with the focus on the EI component. Is anything in here particularly groundbreaking? No, not really. But is it useful information (particularly if you're not someone who has read like 4329 books/articles on burnout already)? Absolutely. And, it has wide application in that the advice can be useful for anyone, not just those in leadership roles or who have the ability to make significant changes in the structure and culture of a workplace. (My complaint about many burnout books is that commonly they tell people to do things that most employees can't do without jeopardizing their work, like saying "that meeting isn't important for me to be at so I'm not going" or "I don't have the bandwidth to take on that project so I won't be doing that work."). This one doesn't have much of that.

Why not 5 stars? Because I finished it yesterday and I kind of already forgot the main takeaways of the book. So, nothing jumped out at me as being like "omg yes I need to remember this because it's such great advice." I also think the idea of "burnout immunity" is overselling it a bit, because no one is truly immune. But, it's a clever and marketable notion, so it works for the book.

But, a worthwhile read on the topic.

Thanks Libro.fm and Harper Audio for the ALC.

[Jung · Rating 5 out of 5]

“Burnout Immunity: How Emotional Intelligence Can Help You Build Resilience and Heal Your Relationship with Work” by Kandi Wiens is a guide to recognizing, preventing, and overcoming burnout through the development and application of emotional intelligence (EI). This book emphasizes that burnout is not merely a result of overwork but a chronic workplace stress that can leave individuals feeling exhausted, ineffective, and detached. By bolstering one's emotional intelligence, individuals can build resilience and create a healthier relationship with their work.

Burnout is characterized by three main symptoms: exhaustion, cynicism or negativity towards one’s job, and a sense of professional inefficacy. In today’s fast-paced and high-pressure work environments, the boundary between personal and professional lives often blurs, leading to increased stress and the risk of burnout. Emotional intelligence, which includes self-awareness, social awareness, self-regulation, and relationship management, can be a powerful tool in combating and preventing burnout. Wiens shares her personal experience with burnout, which led to severe health issues. This experience spurred her interest in researching emotional intelligence and its impact on burnout. She discovered that leaders in highly stressful jobs who exhibited no signs of burnout shared a common trait: high emotional intelligence. The good news is that emotional intelligence can be learned and developed by anyone, regardless of their background or industry.

The first step in building emotional intelligence is cultivating awareness. Awareness comprises self-awareness and social awareness. Self-awareness involves understanding your own emotions, behaviors, and the underlying thoughts and beliefs, as well as recognizing the environments and situations where you thrive or struggle. It also involves knowing your values and how they align with your actions. Social awareness, on the other hand, involves understanding the emotions and behaviors of others and recognizing how your actions affect those around you. Developing these skills can be challenging but is essential for identifying the subtle signs of burnout. Reflecting on your job and the overall company culture is crucial for identifying stressors in your professional life. Consider whether you feel appreciated and engaged at work, if your values align with the company's values, and if you feel supported by your colleagues and leaders. This reflection helps you pinpoint areas that need attention to prevent or address burnout.

Once you have heightened awareness, the next step is to develop strategies for burnout immunity. Key strategies include:
1. Regenerative Self-Care: Prioritize activities that renew your energy, such as getting enough sleep, eating well, engaging in physical activities like yoga, and pursuing hobbies you love.
2. Setting Boundaries: Establish clear boundaries to protect your emotional and overall well-being. This might include scheduling no-contact times or communicating directly with coworkers about behaviors that affect you negatively.
3. Spreading Positive Energy: Emotions are contagious, so focus on projecting positivity. A smile, relaxed posture, and open body language can help create a positive environment.

Regulation, another crucial aspect of emotional intelligence, involves managing the body's response to stress. When faced with perceived threats, the body releases adrenaline and cortisol, which prepare it for a fight-or-flight response. However, chronic stress leads to sustained high levels of cortisol, which can cause various health issues, including anxiety and cardiovascular problems. To regulate the stress response:
1. Reframe Stress: Shift your perspective to view stress as a challenge rather than a threat. This reduces the likelihood of triggering a stress response and helps you approach stressful situations with confidence.
2. Practice Mindfulness: Mindfulness techniques, such as deep breathing, meditation, and focusing on the present moment, can help manage stress and keep you grounded.
3. Develop a Support Network: Identify and rely on resources and support systems, such as friends, family, and colleagues, who can help you navigate stressful situations.
4. Recognize Stress Benefits: Understand that stress, in the right dose, can enhance mental performance and memory. Learning to return to a balanced state after experiencing stress is key to building resilience.

Shifting your mindset plays a crucial role in building emotional intelligence and resilience. Viewing stressful situations as opportunities for growth and learning helps you develop a positive outlook and reduces the impact of stress on your body and mind. This mindset shift requires practice and dedication but can significantly improve your ability to handle stress. The book provides practical strategies to integrate emotional intelligence into your daily life and work:
1. Reflect Regularly: Take time to reflect on your emotions, behaviors, and stressors. Journaling can be a useful tool for this.
2. Engage in Continuous Learning: Invest in learning opportunities, such as workshops, courses, and books, to enhance your emotional intelligence skills.
3. Seek Feedback: Regularly seek feedback from trusted colleagues and mentors to gain insights into your emotional responses and behaviors.
4. Implement Small Changes: Start with small changes to your routine and gradually build more comprehensive strategies to manage stress and prevent burnout.

Burnout Immunity: How Emotional Intelligence Can Help You Build Resilience and Heal Your Relationship with Work by Kandi Wiens offers valuable insights into understanding and combating burnout through the development of emotional intelligence. By cultivating awareness, regulating stress responses, and adopting a positive mindset, individuals can build resilience and create a healthier relationship with their work. Emotional intelligence is a learnable trait that, with practice, can help you heal from and avoid burnout, ultimately allowing you to thrive in your professional and personal life.

[Zo Kawalilak-Kambeitz · Rating 4 out of 5]

As a somewhat burnt out human, it's both uplifting & terrifying to read about how normal this feeling is. However, this book is overwhelmingly positive about reflecting on your life and making incremental, impactful changes. There are a lot of quizzes & activities in the book itself which are really great for promoting critical reflection on your work and your habits. A lot of this is aimed at more corporate-y type anecdotes, but I found a lot of the skills and tools helpful and applicable!

** if you enjoy this, give her podcast episode on Ologies with Alie Ward (titled Ergopathy) a listen!!

[Cassie Bentley-Bradshaw · Rating 4 out of 5]

Rounded up from 3.5.

A lot of standard info here. Wish I’d read this 3 years ago.

[Kate · Rating 4 out of 5]

4/5
'Burnout Immunity: How Emotional Intelligence Can Help You Build Resilience and Heal Your Relationship with Work' by Kandi Wiens is a thoughtful look at what causes burnout and how people can change their relationship and approach to work to reduce their chance of getting burned out. Wiens offers practical and realistic steps that one can take, including servant leader mentality, finding people you can connect with who can help you through your journey, viewing stress as a motivator, and more. I enjoyed the audiobook but there are a number of worksheets and assessments that are part of the text so I think it would be helpful to have a physical copy as well. I do wish that Wiens shared more varied examples. Many of her examples are around police officers and though there is some thought taken with this, I think it would have benefited to showcase more variety and pull more examples from different industries and types of work. All in all, I do think this is helpful book and one that many people should read.

[Erin · Rating 3 out of 5]

Some of the good ole tried and true advice in here but I do like that it’s framed as consistent preventive actions.

[Sarah Cupitt · Rating 2 out of 5]

Apparently bolstering your emotional intelligence can help heal and avoid burnout. (I can use all the help I can get but I felt like I didn't learn anything new from this book)

Notes:
- the lines between our professional and personal lives are increasingly blurred
- what if there was a way to not only recover from burnout but to become immune to it altogether?
- it’s no surprise that burnout results from chronic workplace stress.

EQ research?
- Wiens decided to officially study this critical area. In her research, she discovered a group of leaders in severely stressful jobs who showed absolutely no signs of burnout. The common factor amongst them? Emotional intelligence.
- Of course, if your work environment is toxic, abusive or is affecting your health – whether mental or physical – you should immediately start creating an exit plan.
- Reflect deeply on whether you feel appreciated and recognized at work, how engaged you are, whether your values and those of the company align, and if you feel supported within workplace culture. Also consider the well-being of your colleagues and the company leaders. Are they showing signs of stress and burnout themselves?
- EQ = self awareness

Burnout Immunity (seems self-explanatory nothing new)
- Now that you’ve honed your awareness, you’re ready to start developing burnout immunity.
- Firstly, consistently practice regenerative self-care: get enough sleep, eat well, and engage in renewing activities like yoga or a beloved hobby.
- Secondly, identify and set boundaries to safeguard your emotional and overall well-being – perhaps adding no contact times to your calendar, or directly telling a coworker that their negative attitude is making you uncomfortable.

How can we better respond to our body’s automatic stress responses?
- Firstly, flip how you view stress. Instead of seeing a stressful situation as a threat, approach it as a challenge. That way, your body will be less likely to release adrenaline or cortisol when it doesn’t need to.
- Keep in mind that stress has benefits too. In the right dose, it can make us more alert, enhancing mental performance and memory. And when our response to stress is healthy and well-regulated, we’re able to quickly return to that window of tolerance – the space within which we’re relaxed yet also engaged – even when sudden stressors knock us out of it for a bit.

[Lauren Cristella · Rating 4 out of 5]

3.5 a little redundant but I sure hope this works 🙃

[Calli · Rating 3 out of 5]

Too many lists. This would have been better as a pamphlet.

[k8 conroy · Rating 3 out of 5]

idk this book didn’t say anything untrue but it also didn’t really say anything new. in summary: do self care, work less, maybe find a new job.

[Inna · Rating 3 out of 5]

Профессора Уортонской школы бизнеса Канди Винс на самом взлете своей научной и преподавательской карьеры в буквальном смысле чуть не умерла от выгорания — на фоне постоянной напряженной работы у нее развилась гипертония и она попала в больницу с зашкаливающе высоким давлением. Она выросла в индейской резервации на востоке Монтаны в условиях, которые она описывает как «ужасную нищету, почти полное отсутствие возможностей для учебы, а в семье по маминой линии — долгую историю душевных болезней и алкоголизма».

Вдохновившись, как она пишет, ситкомами 1970-х, в которых она впервые увидела героев, которые работают на важных должностях, носят хорошую одежду, и могут себе позволить путешествовать, она встала на путь достигатора — начала усердно учиться и много работать. Он и привел ее в конечном счете в Уортонскую школу бизнеса — и в кабинет врача с высоким давлением. 

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Вот так поневоле Кэнди Винс заинтересовалась темой выгорания, после чего со свойственным ей стремлением к высоким достижениям уделила ей все свое профессиональное внимание. В процессе она обнаружила, что в мире существуют люди, которые работают много, а от выгорания не страдают. Попытавшись выяснить, что объединяет этих людей и отличает их от других, она провела сотни интервью и пришла к выводу, что существует «иммунитет к выгоранию». Определяется он, по ее мнению, в первую очередь эмоциональным интеллектом.

 

В своей книге «Иммунитет к выгоранию. Эмоциональный интеллект для продуктивной работы без срывов» (выходит в ноябре в издательстве «Манн, Иванов и Фербер») Кэнди Винс пишет, что счастливо избегающие профессионального выгорания люди могут быть глубоко погружены в свою работу, встревожен или на взводе, но они всегда понимают свои и чужие эмоции и умеют с ними продуктивно справляться.

Мой внутренний бес специализируется на синдроме самозванца. Он просто обожает говорить мне, что я не заслуживаю своего успеха или что «Мне здесь не место» — в институте, в аспирантуре, сейчас — в преподавательском составе университета из Лиги плюща и в ассоциациях спикеров, куда можно попасть только по приглашению. Я совершила настоящий прорыв, когда на сессии со своим коучем рассказала ей, как мой внутренний критик в очередной раз лишил меня уверенности в себе, а мой коуч задала мне простой, но сильный вопрос: «И как вам это помогает, Кэнди?» Одного-единственного вопроса оказалось достаточно, чтобы вернуться в  реальность и понять, что негативный внутренний диалог вредит мне куда больше, чем приносит пользы. Видимо, не прошло даром то время, что я провела на терапии и курсах повышения квалификации. Теперь, когда мой внутренний бес снова стучится в дверь, мне намного легче бороться с его неправдой с помощью вполне очевидных вещей: мой послужной список в образовании и работе говорит сам за себя, я заслуживаю тех возможностей, ради которых так прилежно работала. И я могу отправить своего беса куда подальше. 

 

Но дам еще один мудрый совет: не пытайтесь вышибать клин клином. Критиковать внутреннего критика и говорить ему такие же гадости, как он говорит вам, — это один из самых надежных способов войти в крутое пике негатива и резко повысить уровень стресса. Сами подумайте, если у вас в голове крутится: «Ты идиот и никогда в этом не разберешься», это значит, что у вас уже стресс и вы плохо к себе относитесь. А если вы вдобавок к этому начинаете ругать себя за то, что ругаете себя, то… Ученый и психолог Кристин Нефф, досконально изучившая тему сострадания к себе, говорит, что это превращает нас «одновременно в нападающего и жертву», создавая именно то, чего мы хотим больше всего избежать, — хронический стресс. 

Поверьте, вам не удастся заткнуть рот внутреннему критику с помощью критики, наездов и укоров. Самый эффективный способ справиться ним — терпение и большое сострадание к себе. Я знаю, как тяжело это бывает, но подумайте, что будет, если этого не делать. Я много лет чувствовала себя еще хуже, когда понимала, что поддавалась на  ложь внутреннего критика. «Блин, опять я на это попалась», — думала я. Или вот так: «Тьфу, я столько времени потратила, волнуясь из-за этого!» Я это называю «афтерпати внутреннего критика»: вместо того, чтобы обрадоваться, что я наконец-то вывела его на чистую воду, я огорчаюсь, потому что он меня снова облапошил… и фактически выдаю ему эксклюзивное VIP-приглашение вернуться и править бал. Настоящий замкнутый круг: ругаю себя, чувствую себя за это виноватой, трачу время. 

[Ryan Berardi · Rating 5 out of 5]

Kandi Wiens provides readers with a “behind the scenes” look at the physiological, mental, and emotional implications of burnout. At first glance one might think this book is written to keep its readers in a safer, more peaceful, state of existence. While I’m certain Dr. Wiens wishes her readers peace - that actually isn’t the focus of the book. I get the feeling she is a professional warrior who likes to move quickly and accomplish a lot with her teams. Instead of going to a place of protection, this book shares how to operate with the kind of exhilaration that makes you say “heck yeah - let’s do that again,” instead of “…this is never going to end - this is my life…”



Three highlights for me:



01. Eustress (good stress) is valuable for development. It leaves us feeling motivated and challenged. You enhance your ability to experience this by developing your emotional intelligence, actively keeping yourself in the four vital mindsets (positive outlook, “stress-is-enhancing,” servant leader, and “aware and care”), and by knowing how to access there 3R’s (recover, reconnect, and reimagine) when life does happen to serve you a crap sandwich. Burnout immunity doesn’t deflect hardship - it engages it with tact and purpose.



02. This definition of burnout - “it represents an erosion of values, dignity, spirit, and will…”. An erosion of values…I never thought of it like this before. The lesson here is that all employees (especially formal leaders) need to do the internal work of knowing what values/principles are their North Star. Some of these we can figure out through reflection…others we might have to learn through ongoing reflection as we develop scar tissue and encounter wins. Not knowing the, however, feels dangerous - and likely increases the ease of us sliding into burnout as we are pulled toward whatever seems to be on fire.



03. Don’t discredit your past success - and use it as part of your “challenge response.” When something unexpected is about to push you over the edge - recognize that you’ve done tough things before. Is it different - sure. Is it worse than anything you’ve experienced - maybe. That certainly doesn’t mean you can’t take one step at a time to control the controllables. Literally thinking to yourself (or saying it out loud if people won’t look at you as a weirdo :-) ) “I’ve succeeded in hard things before - I’ll succeed here,” changes something immediately.

[Jeroen Verbraak · Rating 4 out of 5]

The title caught my interest, although I initially felt some resistance. How could anyone be immune to something like burnout?

It turned out to be a very interesting book, with lots of insights. Even though I firmly believe you cannot be entirely immune (life can throw so many things at you that even the most resilient person collapses under its pressure).

The author started with a personal confession – one where she stated she herself coped badly with stress, and she could only shift her paradigm after it was too late. She acknowledges that most of us simple persevere through physical and mental pain – one more stretch and it will be just fine….

Key question she tries to answer: does success always require this kind of sacrifice? It shouldn’t.
She firmly believes that Emotional Intelligence (EI) is the differentiating factor between people being able to avoid burnout with those who are not (understanding yourself, managing yourself, understanding others and managing relationships effectively).

EI helps to regulate emotions and to respond effectively in the midst of high stress situations. However, she recognizes that a burnout can sneak up on us – workplace stress can increase incrementally. Therefore, awareness, knowing yourself and have an effective plan to reduce stress is vital. This isn’t a onetime effort; it is a way of living.

She is quite vocal about the fact that burnout isn’t your fault – it is not the individual but the organization that needs to change.

There is specifically a high-risk of burnout when there is a mismatch between:

- Demand and capacity to deliver.
- Lack of control to change or how you want to execute your work.
- Lack of reward (and no, this isn’t only about monetary reward).
- Incongruence with your values and how the organization operates.
- Lack of fairness.

How to protect yourself?

- Have an exit strategy if you work in a toxic environment which will not change. She was very vocal about this.
- Focus on self-care (sleep, healthy food, and sufficient exercising).
- Safeguard your boundaries (do you know your boundaries in the first place?).
- Become more mindful of your moods (and the swings in your mood).
- Reach out for help and continue to invest in relationships with others.
- Take (micro) breaks.
- Manage your mindset.

Even though burnout isn’t your fault, there are ways to manage your response more effectively. Sometimes, perceived stress doesn’t align with reality—our brain can distort signals, leading to ineffective reactions. The author refers to these distortions as ‘Thinking Traps.’ We might have a negative filter (focusing only on negatives), perceive tasks as impossible (lacking efficacy), set unrealistic expectations (denying ourselves a fair chance), or catastrophize our environment (expecting the worst).

Understanding your inner voice helps identify your mindset and kick-starts a more positive outlook. Throughout the book, reflective exercises bridge theory and practice.

She ends the book with a focus on Recover, Reconnect, and dare to Reimagine. Recover in a sense that you need to acknowledge you cannot heal in an environment which made you sick; try reconnecting with what truly matters to you and reimagine a new way forward which is in alignment with your ideal self.

In summary, it’s a great read.

[Amanda · Rating 3 out of 5]

A guide to hacking burnout using emotional intelligence skills.

This is a topic I have been geeking out over as of late, not just because I am suffering from burnout but also because students are lacking the resiliency of those who came before them when it comes to all things stress management. Listen, this isn't always a bad thing. I envy this generations ability to set and hold boundaries...but either you have that skill or you don't, and there is no in between. So I have been a search for tools that will not only help me recover from a burnout cycle I have been in for nearly two years, but may prevent students from dipping their toes into the burnout pool.

That said, nothing I read was earthshattering. I marked it up, in aaaalllll the colors, and took notes. There are some techniques I plan to try out over the summer months so that *if* they work for me, they are engrained habits by the time the Fall semester rolls around. I really appreciate Wiens' writing -- it is interesting, straightforward but also laidback; overall, easy to follow and enjoyable. It did take me longer to read than usual, but I imagine that had more to do with my mindset than the content itself (my therapist literally banned me from reading it for several weeks because I was not in the right headspace and it was causing me additional stress) I particularly enjoyed the section regarding compassion vs empathy, For me, the highlight was the three R's...iykyk.

The one standout of this book over the others books/articles/all the things I've read is the focus on emotional intelligence. And I was hitting myself in the head for not seeing the connection sooner. Hone your EI skills + you're less likely to suffer from burnout. Ta-da! I know it seems like I am being sarcastic, as that is my primary language, but I'm not. I was floored when I stepped back and thought to myself "Why has no one worded it this way before?" Many of the techniques are the same as I've read elsewhere, but looking at it through the EI lens just made something click for me. Here's hoping it does for you too!

[Mir Shahzad · Rating 4 out of 5]

Summary:

The book discussed that how emotional intelligence can combat or prevent it. Specifically, how increased awareness, both self-awareness and social awareness, and practicing regulating techniques can help deal with stressors in the workplace, and in everyday life, of course. Shifting your view of stressful situations to a time when shifting your view of stressful situations to a challenge rather than a threat takes dedication. But once you've mastered this skill, burnout will take a backseat in your life, leaving you free to reach your full potential. Be empowered by knowing that emotional intelligence is a learnable trait, and that with proper practice, you can both heal from and avoid burnout in the first place. If you've already got burnout immunity yourself, congratulations. And if you're just starting on the journey of building emotional intelligence, best of luck. You've got this. Keep in mind that even with emotional intelligence and healthy coping mechanisms in place, sometimes life truly throws more at us than we have the capacity to deal with. If you find yourself facing significant change, even positive change, that leaves you feeling overwhelmed with stress, cut yourself some slack, prioritize regenerative self-care, and reach out for help.

[Jules · Rating 5 out of 5]

I am starting grad school soon and was a bit worried about how I would handle it since I had some issues with managing life+academics in college. I did a lot of inner work towards the end of college and afterwards which I think will allow me to better succeed in grad school, but nonetheless I was still nervous about starting an academically rigorous course load. So, when I saw this book at my local library I figured I'd check it out. It took me a while to get through (I don't find non-fiction as interesting as fiction) but I found it to have some extremely good points. I also like that it focuses on preventing burnout instead of treating it since frankly, like most illnesses/injuries, it's easier to prevent than to treat (although there is advice on recovering from burnout as well). That being said, I wanted to develop some tools to keep myself from getting burned out in grad school (and beyond). I haven't done the workshops in the book yet, but I plan to in the coming weeks. I suppose I won't know how helpful the advice in this book will be until I'm actually in the throes of it all, but I'm glad I read it and I do plan on incorporating some, probably most, of the advice from this book into my life.

[Sandra Mendonça · Rating 4 out of 5]

"Burnout, if nothing else, is clarifying. Once you experience it, you know what does and does not work for you, and what you’re willing to sacrifice for work and what you are not. Even if you don’t hit bottom (...) burnout insists that you face what you can no longer ignore, deny, pretend, or put off: something must change."

" (...) no one is immune to stress, but everyone can acquire burnout immunity."

" (...) excessively worried, pessimistic, cynical, a lack of interest in things that once engaged you, low self-esteem, a lack of control, overwhelmed, anxious, sad, discouraged or demoralized; you experience stress dreams; you begin relying on unhealthy coping mechanisms (...) to lower stress or “numb out.” (...) You find yourself more irritable with colleagues and loved ones; you’re experiencing more conflict; you’re less tolerant of others’ mistakes, shortcomings, or learning curves; you’re more argumentative, less willing to engage in teamwork, less willing to listen to others’ input; you avoid people; you’re simply not enjoying time with other people like you once did.(...)You find that you can’t focus or concentrate (...) "

This book is very well written, has plenty of examples and techniques to help you identify burnout and work towards avoiding it's claws.

[Kevin Luo · Rating 5 out of 5]

As someone who has gone through a lot of personal and professional changes in the last year, "Burnout Immunity," came at the right time into my life. I am in a season where I am feeling overwhelmed, burned out, and fatigued and many of the descriptions in strategies of this book will hopefully help me out in the short-term.

The author, Kandi Wiens, discusses how a health scare led her to begin pivoting and researching on how to deal with stress and burnout. A central question that came up was, "How are some individuals who work seemingly high stress jobs seem immune to burnout while others don't?"

She examines the importance of Emotional Intelligence (EI) and explores a multitude of factors related to burnout and uses research/evidence-based points (which I appreciate). She talks about the nature of burnout, factors that may lead to it (lack of alignment with our work with our skills, environments, etc.), the importance of community/support, general attitudes to prevent it (positive attitudes help), and self-care (eg. unplugging, addressing burnout pre-emptively, etc.). Overall, I resonated so much with her book, as I am someone who takes on a lot. A very clear, easy, and implementable read.

[Alicia Kim · Rating 4 out of 5]

3.5.

Burnout Immunity is written by a former corporate worker who resolved to change her approach to work after a major health scare. The book covers some of the physical implications (on a molecular level) of burnout, the ways to identify what it looks like, and ultimately how to develop resilience against it.

I felt compelled to read this book during a particularly difficult point of my life. I enjoyed reading the first half, but felt that the book fell short when it came to actually addressing the burnout. Burnout can occur for a variety of reasons--mismatched values, limited recognition of achievements, toxicity--that are often outside of the individual's control. Despite this, the latter half of the book repeatedly touted tactics that one was to employ to become better.

Without systematic change I wondered how much self-advocacy, care, and rest could help, especially within the context of larger, more existential crises that also contribute to work burnout today (cost-of-living crisis, housing scarcity, unemployment, etc.). Overall, great on setting up the problem at hand, but not so much in figuring out how to solve them in a clear, effective, and approachable manner.

[Rina · Rating 4 out of 5]

Why do some people in the world’s most stressful careers avoid burnout while countless others are overwhelmed by the demands of ordinary jobs? Regardless of their role, industry, or experience, all these professionals exhibited a high degree of emotional intelligence (EI).

As my work and personal lives get busier by the day over the years, I often make the effort to remind myself to reset from a burnout point by picking up relevant books on the subject. This one came at the right time this year, and it was one that provided good insights to me.

I appreciated all the tips covered by the book. None of them was new to me, but they acted as good reminders on the daily practices I had to apply. At the end of the day, it was all down to our own ability to control the narrative. Basically, EI played a great role in shaping our own perspective. I loved the easy-to-remember 3 Rx tips to overcome burnout: Recover, Reconnect and Reimagine. Would recommend this book to any busy people out there!

See my bookstagram review.

[Morgan · Rating 5 out of 5]

I got a lot of great tidbits and food for thought from this book. Among those that stand out the most are the value of becoming more self and socially aware, the importance of not being overly emotionally invested in work, how to interpret stress in a positive way, and steps to "lavish" yourself with self-care and renewal activities. This book gave me a lot to reflect on and was very motivational as I'm in a stage where I'm trying to reset in many ways, both personally and professionally. All that said, it's not a perfect book. At times, the organization felt chaotic. More troubling was that the author spent VERY little time addressing the fact that some people are in truly toxic situations where the techniques in this book would not be useful and could honestly do more harm than good — aside from noting a few times that the solution to a toxic environment is to leave it, there is very little here for people facing that scenario. Overall, I'll give Burnout Immunity 4.5 stars, and I will recommend it to others.

[JapaneseBookworm · Rating 4 out of 5]

It’s a well-researched and well-written book. I especially enjoyed the author’s personal stories — they made it feel more real and relatable.

Key Takeaways
1. Burnout is a systemic issue. (Mostly)
2. Emotional intelligence is crucial. (Self-awareness, social awareness, and stress regulation can help prevent burnout. Breathing exercises, mindfulness or physical movement.)
3. Recognize distress signals (physical, psychological and professional aspects of life)
4. Control what you can. (Setting Boundaries and aligning work with values. Protect your time and energy. Seek social support. Identify your core values and find ways to integrate them into your daily tasks.)
5. Refraining stress (Shifting mindset. Challenge rather than a threat. Opportunity to grow rather than an obstacle.)

#japanesebookworm

#読書記録 #読書 #読書好きな人と繋がりたい #booklover #本が好きな人と繋がりたい

#library #librarylife #図書館

#洋書多読 #英語 #洋書 #burnoutprevention #burnoutimmunity #burnout #kandiwiens

[Kaitlin · Rating 1 out of 5]

Midway through this book, the author unironically cites Andrew Huberman in reference to purportedly established neuroscience regarding stress responses. I could not go any further. From the portion that I read, I would say this book lacks adequate acknowledgement that toxic workplaces are common, and focuses more on conforming to corporate norms rather than true personal healing and fulfillment.

Even before the Huberman reference, the book was not really that useful to me - too much "pulling yourself up by your bootstraps" mentality despite the repeated mantra that "it's not you, it's your job." There are numerous recommendations to speak to a "therapist or executive coach" which seemed to establish a false equivalence as well as being quite promotional. In general, executive coaches are not trained mental health professionals.

[Annie McKee · Rating 5 out of 5]

This is the best book on managing stress I have ever read. Kandi Wiens' writing is clear, compelling, and easy to read, even when the concepts she is covering are very complex. What I particularly appreciated was that the model for managing stress and avoiding burnout is based on sound research. Too many books are heavy on trendy opinions, light on science-not Burnout Immunity. The author's guidance for dealing with (inevitable) stress is excellent-- again grounded in research and actionable. I feel that I can actually diminish stress and improve my life if I follow her direction. The information on the impact of stress, how to use my own self awareness to manage it, and the chapter on control are particularly good! I highly recommend reading this excellent book.

[Meg · Rating 5 out of 5]

I've been reading this on and off for months, as my industry (architecture) has a high rate of burnout. The book is a useful tool among many to help build emotional intelligence towards resilience. It starts with the radical premise that EI and burnout resilience and immunity are *things you can learn* and are not innate.

While I do recommend this for anyone experiencing professional burnout, I find it may not be the perfect book for someone in the high risk category for burnout. It's great for someone in human resources to have in their arsenal to give to others to build skills.

Burnout isn't a one size fits all problem or solution and Burnout Immunity provides research backed tips and techniques to help.

[Eva Jannotta · Rating 5 out of 5]

Not only will this book inoculate you against burnout at work, it gives you insight, context, and skills to manage challenges in relationships and situations anywhere. The exercises are thoughtful and interesting, the research is informative, and the tone—I love it! Kandi writes with warmth, compassion and levity (which helps such a serious topic feel manageable and hopeful). The stories (hers and others—especially Chief Luna) make me feel connected and reassured. What's staying with me most is managing my emotional investment in work, the servant-leader mindset shift, and reimagining. This book left me feeling buoyed up, self-aware/educated, and grateful.

[mariya · Rating 4 out of 5]

writing this review feels uncomfortably close to what I imagine reviewing 50 Shades of Grey would feel like. with such a high threshold though, the few self-help books that get through* really hit the mark

- an oddly specific, strikingly accurate description of the picture-perfect model that used to shape how I worked
- an explicit list of all the wrong boxes I progressively ticked as I stepped away from it
whether that’s an unlucky sort of luck or a lucky sort of unluck, i’m not quite sure

anyway, certainly an easier, clearer read in hindsight - while some things come to me before I’m ready, the processing makes its own hours

* two occurrences so far

[Ithmam Hami · Rating 3 out of 5]

Where was the book when I was struggling at my workplace?

Jokes aside, I think the book is useful for those who at least acknowledge that burnout is real.

Instead of giving out a manual on how to recover from workplace stress physically, the book guides us to practice and improve our emotional intelligence (EI), which apparently is learnable.

I don't believe I have learned anything new from the book other than the EI concept but it still comes handy when you have experienced or are experiencing burnout first-hand.

[Elisha · Rating 4 out of 5]

My takeaways:
- Attitudes are contagious, even/especially positive attitudes. Try to surround yourself with positive people and exhibit positivity yourself
- It's important to find work that aligns with your values. Journaling about your daily activities and how they connect with your values can create benefits, including long term ones
- Find good regulation strategies (ex: mantras "breathe in confidence, breathe out worry")

This might be a good book to revisit before starting grad school to set some intentions for the upcoming years

[timely_issues · Rating 1 out of 5]

A book that started good, and I ended up not finishing. This book was highly unrelatable unless you’re a “big wig” exec. Why not make this book more broadly appealing to the masses? People at every position feel burnout, not just these important execs you train and coach. Many people don’t have “deep meaning” in their roles and simply need a job to pay their bills. Most roles don’t have the opportunity for “meaningful work”. I found this book deeply disappointing.