Well, welcome so much to our session. Welcome. I'm excited to be here. It's about 320. So I think we're gonna go ahead and get and get started.So today we're gonna talk about radical energy recovery and how to optimize your energy and burn out and transform your leadership and impact. And of course, we are participating in this awesome event for 2022. Here's our brief agenda um in the next 30 40 minutes by the end of the session, what we hope to do is identify the key sources of burnout for yourself and your team demystify energy leaks and how they contribute to your burnout, start to create a radical energy recovery protocol, possibly for yourself and possibly for your team and then perhaps play a little so, have a little bit of an experiential um moment where we talk to each other, chat with each other and um have some fun.

That's always good for an event like this. So, on that note, if you are still here and you can hear me, I'm curious if you're managing a team at this point. So give me a one if you are currently managing people and give me a two if you are currently, um you're not yet at the level where you're managing a team. So one if you're managing, so you're creating a vision, there are people working with you to implement the vision and the mission and statements for the quarter of the year or the impact that you're trying to get generate or two. If you are working for someone, you don't have people working with you yet. I love that yet. Word. Let's see if anybody will chime in here to write anything in. I don't see anyone. OK. Let's just assume. All right, we are getting more participants. Hello, welcome, welcome. I'm going to assume because of the track of this uh days of the workshop or the sorry, the conference that we are all here leading teams and we are at a place in our career where um we are responsible for setting a vision, measuring impact and being strategic uh participants in the direction of our work.

So with that in mind, um although I'm not getting much participation yet, I was hoping to see what might you want to get out of a session around uh burnout a session that is called how to optimize your energy, create a radical energy recovery protocol. What would be some things that you'd like to get out of this type of um event? Oh, good, sorry, I'm I'm getting your comments now. I guess I had a little tin and delay on my awesome, so individual contributor. Number two, this is um in California. I apologize. I'm seeing your comments now. They're just pouring in. So what would you like to get out of? Is there a hope or dream that you have to get out of this um event? What is your hope to get out of the session? Not the whole women tech conference, but just um this particular session. What would be your agenda item? So if you're anything like the clients that I work with, you might want some quick hacks for how to um optimize your energy and avoid burnout. You might um look for just generally speaking, feeling a sense of contentment, joy and purpose in your life at a time when we all seem to be over tasked with so much to do and so much to think about and also a time when it also be, it's become a little bit difficult to make a clear distinction between life and work.

And while we're all striving for work life balance, it seems to be something that is harder and harder to get. Yeah, find a way to have more energy and give my team more energy. Yes, exactly. Great. Thank you for contributing, sir. I appreciate it just a little bit about me. I'm a leadership proactive certified coach and consultant. My clients, many of whom are women are ambitious, high achieving senior and executive leaders who want to make long lasting impact in their teams without exhausting themselves and sacrificing their well being.

Um Also many of them feel like in order to be successful leaders, they have to sacrifice relationships with the most important people in their lives, which is usually a partner or spouse, a parent or their Children. I have a joke in my family. If you know anything about Stanford on the west coast of California, it has always been in a serious competition and rivalry with Berkeley. And I have a jo joke in my family that I we have a house divided um because I got my undergraduate degree at Stanford in chemical engineering. But then I went to Berkeley to get my master's. And another thing about me is I am really truly passionate about um energetic work, both as a scientist as a, as a sort of quantum energetics kind of perspective, but also as a martial artist and Qi Gong and Tai Chi teacher. I have studied martial arts for almost two decades. I have a, I'm a 30 year black belt and I teach Tai Chi and Qi Gong both to people who only want to learn Tai Chi and Qi Gong and also to leaders who want to learn to embody their leadership to feel like they're coming into their perspective.

As powerful leaders like a master does in martial arts or energy work. So that's a little bit about me. And then um the question about burnout I have a question for you, which is on a scale of 1 to 10. How burnt out do you feel today? So, on a scale of 1 to 10, how burn out do you feel today? At three? Thank you for that, Sarah. Um You know, when I said at the beginning of the session that there is a lot of interactivity and I'm going to, this is presented as a presentation that's really interactive and I hope to take the next 30 minutes to give you something to think about and experience with a little bit.

So question for you is your reflecting in this moment? Obviously, we all know what burnout means this consistent and persistent chronic stress. But what does it really truly mean to you when you think about burnout, what is being burnout or burnout mean to you and just take a second and think about it and consider what words would you use to describe yourself when you're in a burnout mode? So if you are anything like me, when I feel like I am experienced waves and cycles and seasons of my life, when I have felt severely burnt out, I would say things like I feel frenetic, I feel manic. I would say things like I'm so overwhelmed and all over the place. Um Sometimes I would describe myself as feeling sad and frustrated. So I had all kinds of stories to, to share and tell about how I felt and So the reason why we're stopping for a second for that is because the way we talk about burnout is important and there are a lot of data around um the current state of burnout in corporate America. There, uh there are a lot, a little bit less data in a nation, I mean, a worldwide population. I think the World Health Organization has just recently done some work and put out some information to um really talk about burnout in a in a bigger context.

Ho however, the World Health Organization still defines burnout in terms of work and our relationship with work and what it is that happens at work. The promising thing about the World Health Organization taking a notice of this issue is that it is an issue in the world and mental health practitioners, for example, of all kinds are raising all kinds of red flags saying we all need to pay attention to this issue. All this said the data that I have for you today is from a women in workplace study done by Mackenzie and Lean. And it really the the numbers are about American workers. So as we know and feel so deeply, the pandemic continues to take a toll. Women are even more burned down that they were a year ago. One in three women says they have considered downshifting their careers or leaving the workplace compared to one in four who said this a few months ago, a few months into the pandemic. Four in 10 women have considered leaving their company or switching jobs and high employee turnover in recent months suggests that many of them are following through. And here's where I'm gonna pause for just a second and ask you, do you see that to be the case where you work? And of course, this is by no means a um scientific study, not with our participation here, but just in formal anecdotal.

Are you finding that to be the same for your case? Yes, I think so. Thank you. Um And it's definitely the case. I am in Northern California. It's definitely the case here where I uh work, I have a lot of U United States uh clients from all over in many kinds of industries. And it seems to be again anecdotally, a very per pervasive um feeling 42% of women say they've been often or almost always burnt out in 2022 compared to 32% in 2020. So perhaps when I look at the slide that says, what's the source of burnout? There might be nothing new here. However, it's really good sometimes to pause and say what exactly is making me feel the sense of burnout, what's happening. And I'm not gonna tell you what you think you should be feeling or where it might or where the statistics or the experts think it's coming from. What I'm really curious as a coaching is that energy driven leadership guide is where do you personally feel your own feelings of burnout are coming from? What is a key source? Take a little note of that.

If you'd like to share it, you can, but you don't have to. None of these are by the way, things that you have to share in the chat. I really hope by this end of this to make you provoke some thoughts and really help you shift some perspectives and also take some action. If you're managing people, what do you think is the key source of burnout in their life? And if we go to the definition truly of burnout, which is, it is a work related issue and these are per people that you're working with or people that you're working for or people that are being managed by you. What is the key source of burnout in their life areas? Could be things like really tense relationships with coworkers, lack of clarity around goals, visions and purpose, uh lack of resources and continued escalated demands on how much work needs to be done by one person as well as an unclear and un um defined boundary between when my work is finished and when my life begins.

So when we talk about sources of energy, we talk about um home, we talk about even though by definition, it's a chronically work related things. Many of us talk about feeling burnt out, taking care of responsibilities, either taking care of Children, a household or aging parents feeling burnt out in our lack of ability to make quick decisions and quick choices. Sources for burnout could also be things like um relationships that are tense and stressful, whether they are with coworkers managers or in our own life. When we talk about sources of burnout, those are the areas we usually talk about. But what we fail to talk about is actually energy which brings us to really the subtopic of our conversation for the day and I'm giving myself remission. I hope you don't mind to be a little geeky and playfully remind ourselves of the famous E equals MC squared. Um And talk about what is it that we know energy to be? But first, what is energy to you? Obviously, we know about work and potential energy and kinetic energy and all kinds of energy. But when do you feel your energy? And what does it feel like to you? And just as important, what is an energy story that you tell often is energy leaking? Is it training? Are you feeling stuck? Are you feeling wiped out? Are you bursting with energy?

Are you so energized that you could light up a whole town? Are you coming to a tiny problem? Um That is the size of an ant with an atomic bomb, right? Like what is the story that you tell around energy? See if you can dig into that for just a second? And come up with an answer for it. Bullet point for yourself. Oh, I talk about drainage. I talk about leaking a lot. Here's what we know about energy in a, more in a, in a greater sense and energy can neither be created or destroyed in a closed system. The rules of thermodynamics and physics tell us that energy can either be created or destroyed. And um if we could approximate, if we give ourselves permission to approximate the body as a closed system. Although it feels like a stretch because our body is poor as it participates in an environment. There's heat transfer and all kinds of transfer between our body literally physically and, and the environment that we're in. If you can sort of extrapolate metaphorically, let's just assume that as a person dealing with ourselves, dealing with others, we're a close system. So the energy that we have is the energy we have uh similar to the time that we have is the time that we have the money that we have is the money that we have. It's a source of energy, right?

So uh energy can either be created or destroyed. How can, how can we then? Sorry, I hit, I hit um I hit the space bar too soon. I wanna tell you the question that was on that slide though. How come that we experience energy with such a wide range? If energy can neither be created or destroyed in our own sort of small but closed system. Then why is it that if we were to metaphorically say we, our energy is kind of like a piano with all kinds of keys on one side of the piano, the left side of the piano, there's really high notes on the right side of the piano. It's um I'm sorry, really high notes on the right side, really low notes on the left side. And generally speaking that middle c in the middle of the piano is kind of what we live every day. It's like uh I'm OK. People say, how are you? And we say I'm OK, then why is it if our energy is closed, neither creators story that we feel such a range, we go from high notes to low notes within sometimes within a flash a second. Well, there is in fact a different way to look at our overall energy, a way that helps us understand, manage, conserve and replenish our energy and very much like a ray of light that comes from the sun that looks like a clear white light that when it hits a prism, it splits into the Roy GV, right?

That the rainbow, the different wavelengths of energy of light energy, we generally speak about how's your energy today by looking at our overall energy, that middle part of our little graphic over there? But what if our overall energy was in fact attributed to something that I call energy wells or source or in kids speak, sometimes we call it your bucket. I don't know if you've, if you've read the, how full is your buckets today? But it's this idea of a well a source and energy in physics. The Schrodinger's equation in quantum chemistry talks about energy wells. And what if instead of saying an overall energy, our energy was in fact created and made out of six distinctive energies, physical energy related to physical body, space time, everything that is me, that I can touch, that I can feel inside of me, my heartbeat, my lungs, my um the flow of my body, my blood, my lymph, everything that is tangible, mental energy, the energy required to focus.

Have you ever had any days like I have where I've sat eight days in a chair doing nothing but thinking and feel exhausted, more exhausted than if you have perhaps felt like when you ran outside or you created um you, you cleaned your house or you made something with your hands.

So the mental energy is the energy related to focus cognitive capacity required. And it's the energy required to listen to your inner voice, emotional energy related to anything internally where you are internally processing, uh sensing, adapting to feelings, emotions and boundaries.

And then you'll see that I've actually broken down the emotional and social parts of our uh energy wells. And while we generally speaking, have a great project and great um goals in leadership to increase our emotional intelligence, right? Our eq we don't really frequently talk about social intelligence.

Um but our social energy is related to everything external. So while the emotional energy is internal, it's all about everything in here. Social is about what I present outside. So it's everything related to connections, expectations, freedom, fairness, relationships, power, influence belonging, team collaborations, right? And boundaries.

Notice the emotional and social. Both of them have boundaries, an unexpected energy. Well, maybe not for all but for some and and many times when I work with so I am in the Silicon Valley, in the high tech world. Some of my clients are engineers who will frequently say things like, oh I'm so uncreative I can't draw for the life of me. I can't even do it all a stick figure. And yet and yet when it comes to problem solving, they are highly creative in their ability to pull out of thin air, all kinds of innovative solutions that are surely based on their skills in um being analy ana their strong analytical skills, but still they themselves don't perceive that to be a creative energy.

So everything related to that well, that has to do with creative thoughts, actions, creating perce itself, creating of something and then of course output. And then last but not least what I find to be an essential component of energy management is this idea of spiritual energy um define it as you can or want to. But if I were to generalize it for my clients that I've worked with so many, so many over the years, spiritual energy has everything to do with a sense of a higher self purpose, alignment with one's values, truth and authenticity, um spirit, whether it's that sort of sense of soul or sort of sense that is profoundly deeper than my, I don't know, sense of uh the thinking capacity seems almost as though this particular thought or idea is coming from a greater source.

So there's an energy well there um I'm gonna jump to the next one to ask you. I want to give you the energy wells one more time because this is really most of our energy spent here for today giving you an opportunity to look at these six energy sources, which one of these energies for you is sort of your overall bucket filler or your overall, if you say, oh gosh, I need for me, it is both physical and spiritual with hints and tints of creativity.

But if I'm feeling really uh like the my energy needs to be moved or replenished or conserved or circulated, somehow, I will frequently go out for a walk or do a weightlifting fit uh session. I will frequently sit in prayer or reflect in my journal or um think about what it is that I want more of in my life, right? Everything connected with sort of this purpose like where is it that I add value. What is my work really intended to be in this gift of a life and sprinkled with creativity because I love to create. I love to draw, like to write all of those of, of those things. Um Just checking the chat to see if anybody's writing anything. All right, Sarah, you've persisted here. Congratulations. I'm proud of you for sticking around. Um If you've just joined us here and you're still around, please give us a little comment. Don't feel shy. OK. Good. Don't feel shy about participating because I, I really would like for us to kind of uh relate to one another in our own struggle because I think it is a struggle for many to really demystify this whole idea of burnout that feels like I feel so burnt out and yet because I use this word that is so hard to um to get around.

I I it's hard for me to create solutions for a problem that I can't really quite identify in a way that is bullet pointed, right? Like I want to be able to create more energy for myself in other word in other ways than just saying I feel so burnt out. So one thing I'd like for you to go back to the slide here is say, what is it that your physical, that's your actual energy filler? The second one is, can you tell of the six areas of energy? Which one is your most, um, uh, your biggest energy drain or this one? Really? Like if it's, if something happens in this sector, um, it almost feels like somebody took the bucket and just spilled it right out. There's no faucet to turn on and off. Somebody just took it, created a hole in it. Everything just, it's, you're, you're completely drained in five seconds. So identify your biggest drain. And then for the third item that I'd like for you to reflect on is what is your circuit breaker? Um I talk about in this uh with my clients all the time, which is the analogy of literally having our circuit breaker in our house plugging in all these appliances and trying to figure out how many of them can I put in before my circuit breaks?

And which one of those appliances tends to be the culprit. Um I have a fan in my office um that I, I don't want to turn the heat on for the whole house because it heats up the top of my house more than the bottom. And so I bought myself a, a fan for my office and a heater and it always trips the breaker, right? So I have to be mindful of how much heat do I need to generate. Really? But what is your circuit breaker if there's something in this, in, in this area of six areas of energies, um which one would trip your breaker blank slide here? Is because I'd love to hear what's coming up for you. A great question. What's the difference between a drain and a circuit breaker? An energy drain or something that slowly and gradually drains you? So you have a persistent and um, not yet resolved complaints around. I'm just gonna give you an example from my life if you don't mind, uh, teachers for my son who are, are sort of misaligned in terms of what I think is important for my son and what they think is important and requests that I make that feel like uh are not getting heard that I have continuously have to go back and say, remember when we talked about this and we said XYZ and then you said you would do ABC the fact that I have to go in and return to that.

And I see emotional. Yes, it's highly emotional. I see. Um Gabrielle said it's emotional. It's a sort of consistent drain, right? Slowly dripping, dripping, dripping. A breaker is usually the best way to look at it is a crisis, right? But it can be a huge trigger. Um Again, I'm gonna give you an example from my own life and um uh with honest vulnerability and, and authenticity between my spouse and I, I have a huge energy breaker around division of labor. And I don't think I'm the only one who, who has this as a woman in who works and has a lot of things to do is this sort of sense of, ah, like the breaker is the one that goes, like, ah, like, how many times are we gonna revisit this conversation? So, the difference between the drain and the breaker, when is a drip, drip, drip, the breaker is literally the breaker just flips, right? So, it doesn't go to, like, I'm gonna slowly diminish my light. I'm just gonna break. I hope that helps. Um, I'm curious for you as you saw those uh this idea of looking at energy by not talking about your overall, what's your overall energies? How do you feel today? But rather really giving yourself permission to investigate at a deeper, more granular level. What's coming up for you as an AHA or a new perspective that maybe you didn't hold before, I'll just wait a few seconds because there's a couple more of us in here.

And if there isn't one that you have to share, that's fine, but I'll pause for just a second. What's coming up for you? And I'm moving right along here past the slide. Is there a desired end goal? Well, when you consider burnout, what do you think is your desired end goal to eliminate it altogether? To have a peaceful life that never has uh at work that never has strife. What is your core, your core desired goal in physics? I'm, I'm smiling because I keep returning to our science background in physics, an energy well, describes a stable equilibrium that is not at its lowest nor necessarily at its highest. So energy generally wants to go like when you have a system, it wants to conserve energy and it wants to go towards the lowest level of energy, right? It's really hard to get something to spark. Um If you're doing chemistry to go from a low energetic level to a high energetic level, you need some kind of mechanism for that to happen. So it's a stable equilibrium, but it's not necessarily at its highest, at its lowest. And the question here, then they, we're asking is what might it look like if you become less interested in maximizing your energy but rather in optimizing it. So what would steady state look like? Then if we're talking about energy in equals energy out?

So a steady state in a chemical process, for example, I remember this example from we were doing the first beginning chemistry lessons of the bathtub when you have a bathtub that does not have the plug on. Um and the faucet is on where, what is the rate of water coming in gonna have to be so that the bathtub is always full, but there is no plug and the idea is the rates of water coming in is the same as the rate of water going out. Obviously, there's a little bit of prep for that, right? You have, you start with an empty tub at first, but once the once you got to that place, what is the optimal rate of energy and in and out so that you become, you end up in a steady state? Um How do I get there? So tell me more Natalia, I don't know what to do. The Radical Energy Recovery Protocol is a system of habits, behaviors and committed actions that help you keep a mindful eye on the six energy wells. It also highlights your energy leaks, bucket fillers or well fillers and circuit breakers. It centers your return to steady state energy in is equal to energy out.

And last, but really importantly, it replaces the exhausting pursuit to stave off and fight burnout with a deliberate practice to manage, express and wield personal energy resources. So I was gonna ask you how many of you would enjoy spending a few minutes learning a few simple.

You have powerful energy management practices. The biggest one of which is the breath, the breath practice. Yay. OK. So let's do this practice called Xi, who this is uh in Tai Chi and Qi Gong is breathing in, in and out. So it's breathing in, in out, slow and longer than a breath out than a breath in. So let's wait together, breathe in and out. So I'm gonna say in, in out, I want you to practice with your hands. So we're gonna do a little bit of in and out. So it's just gonna use your hands almost like in is up and out is down. Ok? So you're gonna go breathe in and out. Breathe through your nose. Breathe in and out. Yeah. Just listen to my voice, breathe in, in out. Which energy bucket does this breath activate for you? If you are like most of my students and my clients, you're activating your physical and you're activating your nervous system and you're activating your vagal nerve, your vagal nerve, which helps you to recover and get into that state of awareness where all of your body, especially your prefrontal cortex, your rational mind is participating in decision making and choices and responses is activated and present.

So you can do that also by rubbing your hands together just to kind of generate a little friction of a little sense of heat, get presence to the energy. So this is a practice here and just holding and noticing immediately sort of that sense of dissipation. Yes, it is heat. Yes, it is friction and it is also awareness building. We're building awareness in our body, our sensations around what energy feels like as I want to practice. For example, what is something you learned today with which you can start putting into practice or experimenting with right away. The question then becomes what might be a solution or a way to activate your creative energy? That is not something that you frequently do. Same for spiritual social.

Social is a very big one and I will, I don't have enough time, but I will give you just sort of the, the, the cliff notes to tell you that for emotional and social, the biggest challenges and the biggest drainers and trip breakers is boundary setting comes from our triggered experience.

Um This sense that we've been here before, why is this a recurring conversation? How come this is not ending? So a sense that I'm kind of living through groundhog Day a little bit, but I'm unable to not sure how step into a more powerful sense of me a place where I have power and influence, not just to advocate for myself but to really truly state claim and hold my boundaries. I'm gonna end with saying I really would love to hear from you. Here's my linkedin profile and I really have a specific question for you. Send me a linkedin message and let me know what does your commitment to radical energy recovery look like? Which one of those six areas of energy management can you work on? Let me know and I can't wait to hear from you. Talk to you soon. Bye.