The Art of Beating Burnout with Noreen Leger, Graduate Student - Sport and Performance Psychology at National University

Hello! Welcome to the Monkey Mind Newsletter where we provide you with the tools to be a more successful and resilient athlete and human. 

CONTRIBUTOR
Noreen Leger, Graduate Student - Sport and Performance Psychology at National University

Noreen Leger recently graduated from the JFK School of Sport and Performance Psychology at National University, where she earned a master’s degree in Sport Psychology. She also holds a bachelor’s degree in Psychology. As a former collegiate athlete and dedicated fitness enthusiast, Noreen intimately understands the delicate balance between balancing sports and personal well-being. She is well-acquainted with the various obstacles athletes encounter, including injuries, life transitions, and academic pressures. 

Noreen is dedicated to inspiring athletes, and providing them with the tools necessary to achieve their goals. Her approach is built on four key principles: awareness, acceptance, acknowledgment, and action. She believes that liberating the mind can unveil undiscovered potential, and embracing boundless freedom presents opportunities for greatness. Through her work, she has identified a significant part of our human suffering stems from an unwillingness to process and move through our thoughts, feelings, and behaviors. Avoiding these inner experiences often causes them to manifest in other areas of our lives, limiting our ability to grow and move past pain. By utilizing mental performance techniques Noreen seeks to promote optimal performance and holistic wellness. 

On a personal note, Noreen was a Division III NCAA collegiate track and field athlete. Earlier in her athletic career, she played volleyball and basketball. Her deep-seated passion for sports and community involvement has led her to work with numerous individuals over the years. She has previously interned with a rifle team and now works with youth baseball players. 

In addition to her academic and professional achievements, Noreen has completed a five-month certification in mindfulness training and participated in a mindfulness skills boot camp webinar for children and teen clients, along with other webinars. 

Renowned for her adventurous spirit and love for extreme activities, Noreen wholeheartedly strives to help others push past their fears and achieve their full potential.

For those interested in exploring the realm of mental performance, and discovering ways to enhance their athletic and personal lives, please do not hesitate to contact her at [email protected].

TOPIC
The Art of Beating Burnout 

“Navigating the Ebb and Flow of Life”

In our fast-paced society, self-care is often neglected, leaving us vulnerable to burnout. This phenomenon arises from societal demands, and various life stressors and factors such as school, work, parenting, finances, and social media to name a few. That contributes to this overwhelming fatigue. Burnout manifests as a state of being overstimulated while our minds shut down internally, caught in the relentless ebbs and flow of life. Smith (1986) described burnout as a psychological, emotional, and at times physical withdrawal from a formerly pursued and enjoyable activity in response to excessive stress or dissatisfaction. 

Amid this whirlwind, motivation wanes, procrastination sets in, and our own needs are often overlooked. Overcoming this debilitative state presents a genuine challenge, urging us to rediscover our inner drive.  

What Is Burn Out?  

Burnout serves as a critical reminder that our mental, physical, and emotional well-being is in overdrive, compelling us to PAUSE. It arises from a blend of factors, including mounting tasks and the struggle to prioritize them, leading to various symptoms. Have you ever felt jaded or somewhat numb to what is currently happening? For instance, winning a championship game,  perfecting a technique, or being surrounded by friends or family does not elicit the same feelings it used to. Williams & Krane  (2020) mentioned athlete burnout is defined as a  

multidimensional, cognitive-affective syndrome characterized by emotional and physical exhaustion, reduced sense of accomplishment, and sport devaluation.

Addressing Burnout: What Can We Do?  

To combat burnout, integrating mindfulness into our self-care routines can be effective. One such technique is the RAIN method; a type of mindfulness technique that can aid in one’s self-care regimen. Below, we explore the RAIN method in its entirety.

MENTAL PERFORMANCE TOOL
RAIN (Recognize, Allow, Investigate, Nurture)

RAIN is an acronym for Recognize, Allow, Investigate, and Nurture, and it's a mindfulness practice that emphasizes self-awareness and compassion. 

Recognize (awareness): The first step is acknowledging what is happening. It's the awareness or acknowledgment we have for what we are feeling, and the thoughts and behaviors we are exhibiting.  

 Allow (hold a space of acceptance): By accepting your experience, we are not trying to remove or change our feelings, thoughts, or sensations.  

• In this process, we go through the stages of recognizing fatigue, allowing ourselves to accept we are tired, and providing ourselves some compassion. Internally, what can be said to boost morale? Great question. Picking a phrase or sentence affirming the current state of one’s situation, but not allowing it to hinder potential opportunities. This allows us to pause and deepen our attention.

Investigate (spark of curiosity): This is finding the underlying cause of what one is experiencing. This is where we narrow the options down by asking ourselves. What is my body saying? How is it presented in my day-to-day life? What does it need? Is this what needs my attention most?  

• Whatever the questions may be allow ourselves to lean into the way it is impacting our body. This is not about forming an idea but being more in tune with ourselves.  Essentially, what are we feeling/ sensing within us?  

Nurture (the act of being compassionate): In this final phase, you are on the verge of mastering the most crucial aspect of the process. This involves cultivating compassion for yourself and others. 

• Throughout the preceding phases, you have gained valuable knowledge, accepted yourself, and deepened your understanding. Now is the time for positive reinforcement.  Whether it's practicing self-affirmations or simply being present in the moment, it's important to be intentional about recognizing and addressing your needs. Giving yourself the grace to explore these opportunities is a crucial part of the process. 

• If you find that words of encouragement are not effective, consider using other techniques such as focusing on your breath. With each deliberate breath, visualize welcoming warmth, light, and positivity into your life while releasing all negative thoughts and emotions. Feel your body becoming lighter with each breath, and when ready bring your attention to the present moment.

Embrace Your Freedom  

Take a moment to absorb everything you have experienced; you are no longer shackled or defined by the burnout faced or experienced. You are free, and equipped with the tools and understanding to navigate life’s ebbs and flows with renewed grit and resilience.

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