Emily Nagoski and Amelia Nagoski: The cure for burnout (hint: it isn't self-care) | TED

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2021-06-14 ใƒป TED


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Emily Nagoski and Amelia Nagoski: The cure for burnout (hint: it isn't self-care) | TED

299,761 views ใƒป 2021-06-14

TED


์•„๋ž˜ ์˜๋ฌธ์ž๋ง‰์„ ๋”๋ธ”ํด๋ฆญํ•˜์‹œ๋ฉด ์˜์ƒ์ด ์žฌ์ƒ๋ฉ๋‹ˆ๋‹ค.

00:00
Transcriber:
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๋ฒˆ์—ญ: Gm Choi ๊ฒ€ํ† : JY Kang
[ํž˜๋“  ๊ฐ์ •์„ ๋‹ค๋ฃจ๋Š” ๋ฐฉ๋ฒ•]
00:13
[How to Deal with Difficult Feelings]
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00:17
Cloe Shasha Brooks: Hello, TED community.
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ํด๋กœ์ด : ์•ˆ๋…•ํ•˜์„ธ์š” TED ์ปค๋ฎค๋‹ˆํ‹ฐ ์—ฌ๋Ÿฌ๋ถ„.
00:19
You are watching a TED Interview series
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์—ฌ๋Ÿฌ๋ถ„์€ TED ์ธํ„ฐ๋ทฐ ์‹œ๋ฆฌ์ฆˆ
00:22
called "How to Deal with Difficult Feelings."
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ํž˜๋“  ๊ฐ์ •์„ ๋‹ค๋ฃจ๋Š” ๋ฒ•์„ ๋ณด๊ณ  ๊ณ„์‹ญ๋‹ˆ๋‹ค.
00:24
I'm your host, Cloe Shasha Brooks, and a curator at TED.
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์ €๋Š” ์ง„ํ–‰์ž ํด๋กœ์ด ์ƒค์ƒค ๋ธŒ๋ฃฉ์Šค์ด๊ณ  TED์—์„œ ํ๋ ˆ์ดํ„ฐ๋กœ ํ™œ๋™ ์ค‘์ž…๋‹ˆ๋‹ค.
00:28
Today, we'll be focusing specifically on burnout,
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์˜ค๋Š˜์€ ๋ฒˆ์•„์›ƒ์— ๋Œ€ํ•ด ์ด์•ผ๊ธฐํ•ด ๋ณด๋ ค๊ณ  ํ•ฉ๋‹ˆ๋‹ค.
00:31
both personal and professional,
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๊ฐœ์ธ์  ๊ทธ๋ฆฌ๊ณ  ์ง์žฅ ์ƒํ™œ์—์„œ์š”.
00:33
with the help of two experts,
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๋‘ ๋ถ„์˜ ์ „๋ฌธ๊ฐ€๋ฅผ ๋ชจ์…จ๋Š”๋ฐ์š”.
00:34
Dr. Emily Nagoski and Dr. Amelia Nagoski.
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์—๋ฐ€๋ฆฌ ๋‚˜๊ณ ์Šคํ‚ค ๋ฐ•์‚ฌ์™€ ์•„๋ฉœ๋ฆฌ์•„ ๋‚˜๊ณ ์Šคํ‚ค ๋ฐ•์‚ฌ์ž…๋‹ˆ๋‹ค.
00:38
They are identical twin sisters
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์ผ๋ž€์„ฑ ์Œ๋‘ฅ์ด ์ž๋งค์ธ ๋‘ ๋ถ„์€
00:40
and the coauthors of a book about burnout,
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๋ฒˆ์•„์›ƒ์— ๋Œ€ํ•œ ์ฑ…๋„ ํ•จ๊ป˜ ์ง‘ํ•„ํ•˜์…จ๋Š”๋ฐ์š”.
00:42
for everyone who is overwhelmed and exhausted by all they have to do,
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์ž๊ธฐ ์ผ์ด ๋ฒ„๊ฒ๊ณ  ์ผ์— ์ง€์ณ์žˆ๋Š” ์‚ฌ๋žŒ๋“ค์ด๋‚˜
00:46
who is nevertheless worried that they're not doing enough.
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์ž๊ธฐ ์ผ์ด ๋งŒ์กฑ์Šค๋Ÿฝ์ง€ ๋ชปํ•ด ๊ฑฑ์ •ํ•˜๋Š” ์ด๋“ค์„ ์œ„ํ•œ ์ฑ…์ž…๋‹ˆ๋‹ค.
00:49
Let's dive right in.
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์ž ๋ฐ”๋กœ ์‹œ์ž‘ ํ•ด ๋ณผ๊นŒ์š”.
00:50
You coauthored a book called "Burnout: The Secret to Unlocking the Stress Cycle."
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โ€œ๋ฒˆ์•„์›ƒ: ์ŠคํŠธ๋ ˆ์Šค ์‚ฌ์ดํด์„ ํ‘ธ๋Š” ๋น„๋ฐ€โ€ ์ด๊ฒŒ ๊ณต๋™์ง‘ํ•„ํ•˜์‹  ์ฑ…์ธ๋ฐ์š”..
00:55
And the inspiration for this book was actually based on
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์ฑ…์„ ์ง‘ํ•„ํ•˜๊ฒŒ ๋œ ๋™๊ธฐ๊ฐ€
์ž์‹ ์˜ ๋ฒˆ์•„์›ƒ ๊ฒฝํ—˜ ๋•Œ๋ฌธ์ด์—ˆ๋‹ค๊ณ  ํ•˜์…จ์–ด์š”.
00:58
a personal experience that you had with burnout, Amelia.
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์•„๋ฉœ๋ฆฌ์•„, ์–ด๋–ค ๊ฒฝํ—˜์ด์—ˆ๋Š”์ง€ ์ด์•ผ๊ธฐํ•ด ์ฃผ์‹ค ์ˆ˜ ์žˆ๋‚˜์š”,?
01:00
Can you tell us more about that experience?
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01:04
Amelia Nagoski: Well, it began with me going to school
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์•„๋ฉœ๋ฆฌ์•„ : ์ œ๊ฐ€ ํ•™๊ต๋ฅผ ๋‹ค๋‹ ๋•Œ์˜ ์ด์•ผ๊ธฐ์ธ๋ฐ์š”.
01:08
while I was getting my doctorate in musical arts in conducting.
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์Œ์•… ์ง€ํœ˜ ๋ฐ•์‚ฌ๊ณผ์ •์„ ๋ฐŸ๊ณ  ์žˆ์„ ๋•Œ์˜€์–ด์š”.
01:12
I ended up in the hospital, and I had abdominal pain,
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๋ณตํ†ต ๋•Œ๋ฌธ์— ๋ณ‘์›์— ์‹ค๋ ค๊ฐ„ ์ ์ด ์žˆ์—ˆ์ฃ .
01:15
which they diagnosed as stress induced,
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์˜์‚ฌ๊ฐ€ ์ŠคํŠธ๋ ˆ์Šค๊ฐ€ ์›์ธ์ด๋ผ๋ฉด์„œ
01:18
told me to go home and relax.
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์ง‘์— ๊ฐ€์„œ ์‰ฌ๋ผ๊ณ  ํ•˜๋”๊ตฐ์š”.
01:20
And in fact, I had no idea what to do.
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๊ทผ๋ฐ ์‚ฌ์‹ค์€ ์ €๋Š” ๋ญ˜ ํ•ด์•ผ ํ• ์ง€ ๋ชฐ๋ž์–ด์š”.
01:22
But luckily, I have a sister who has a PhD in health behavior.
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๊ทธ๋Ÿฐ๋ฐ ์šด์ข‹๊ฒŒ๋„ ์ €๋Š” ๊ฑด๊ฐ•ํ–‰๋™ํ•™ ๋ฐ•์‚ฌํ•™์œ„๊ฐ€ ์žˆ๋Š” ์—ฌ๋™์ƒ์ด ์žˆ์—ˆ์–ด์š”.
01:26
So when I'm in the hospital, just in pain, laying there,
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๋ณ‘์›์— ์•„ํŒŒ์„œ ๋ˆ„์›Œ ์žˆ์œผ๋ฉด์„œ
01:30
not even really understanding how I got there or why.
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์—ฌ๊ธฐ ์–ด๋–ป๊ฒŒ ์™”๋Š”์ง€, ์™œ ์™”๋Š”์ง€ ์–ด๋ฆฌ๋‘ฅ์ ˆํ•ดํ•˜๊ณ  ์žˆ๋Š”๋ฐ,
01:34
And I honestly didn't even believe
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์†”์งํžˆ ์ž˜ ์ดํ•ด๊ฐ€ ์•ˆ ๋๋˜ ๊ฑด
01:36
that stress could cause physiological symptoms.
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์ŠคํŠธ๋ ˆ์Šค๊ฐ€ ์‹ ์ฒด ์ด์ƒ ์ฆ์„ธ๋ฅผ ์œ ๋ฐœํ•œ๋‹ค๋Š” ์‚ฌ์‹ค์ด์—ˆ์–ด์š”.
01:41
And Emily said, "How did you not know that?"
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์—๋ฐ€๋ฆฌ๋Š” ์ œ๊ฒŒ ๊ทธ๋Ÿฌ๋”๊ตฐ์š”. โ€œ์–ด๋–ป๊ฒŒ ๊ทธ๊ฑธ ๋ชจ๋ฅผ ์ˆ˜๊ฐ€ ์žˆ์–ด?โ€
01:44
I'm a conductor and a singer.
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์ €๋Š” ์ง€ํœ˜์ž์ด์ž ๊ฐ€์ˆ˜ ์ž…๋‹ˆ๋‹ค.
01:45
I have learned in my musical training to express my feelings with my body,
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์ €๋Š” ์Œ์•… ๊ณต๋ถ€๋ฅผ ํ•˜๋ฉด์„œ ๊ฐ์ •์„ ๋ชธ์œผ๋กœ ํ‘œํ˜„ํ•˜๋Š” ๋ฒ•์„ ๋ฐฐ์› ์–ด์š”.
01:51
to use my body as a vehicle for expressing emotion.
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์ œ ๋ชธ์„ ๋„๊ตฌ ์‚ผ์•„์„œ ๊ฐ์ •์„ ํ‘œํ˜„ํ•˜๋Š” ๊ฑฐ์ฃ .
01:55
And it occurred to me
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๊ทธ๋Ÿฐ๋ฐ ์ด๋Ÿฐ ์ƒ๊ฐ์ด ๋“ค๋”๋ผ๊ตฌ์š”.
01:57
that if it was true that I didn't just have those feelings onstage --
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๊ทธ๋Ÿผ ํ˜น์‹œ ๊ทธ๋Ÿฐ ๊ฐ์ •๋“ค์„ ๋ฌด๋Œ€์—์„œ๋งŒ ๋Š๋ผ๋Š” ๊ฒŒ ์•„๋‹ˆ๋ผ
02:01
I had them all the time, my whole life --
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๋‚ด๊ฐ€ ์‚ด๋ฉด์„œ ํ•ญ์ƒ ๊ฐ€์ง€๊ณ  ์žˆ๋˜ ๊ฒŒ ์•„๋‹๊นŒ.
02:06
and if that was true, wow, that was a lot of feelings.
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๋งŒ์•ฝ ์ง„์งœ ๊ทธ๋ ‡๋‹ค๋ฉด.. ์™€! ๊ทธ ์ˆ˜๋งŽ์€ ๊ฐ์ •๋“ค์ด๋ผ๋‹ˆ.
02:11
So I didn't even want to believe this was true.
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๊ทธ๋ž˜์„œ ์ €๋Š” ์ด๊ฒŒ ์ง„์งœ๋ผ๊ณ  ๋ฏฟ๊ณ  ์‹ถ์ง€ ์•Š์•˜์Šต๋‹ˆ๋‹ค.
02:14
But once Emily brought me a huge stack of peer-reviewed science,
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๊ทผ๋ฐ ํ•˜๋ฃจ๋Š” ์—๋ฐ€๋ฆฌ๊ฐ€ ์—„์ฒญ๋‚œ ์–‘์˜ ํ•™์ˆ  ์ž๋ฃŒ๋ฅผ ๋ณด์—ฌ์ฃผ๋”๋ผ๊ณ ์š”.
02:18
I couldn't deny anymore, yes, stress manifests in the body
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์ €๋Š” ๋” ์ด์ƒ ๋ถ€์ •ํ•  ์ˆ˜๊ฐ€ ์—†์—ˆ์–ด์š”. ๋งž์•„์š”, ์ŠคํŠธ๋ ˆ์Šค๋Š” ๋ชธ์œผ๋กœ ๋“œ๋Ÿฌ๋‚ฉ๋‹ˆ๋‹ค.
02:21
and can turn into symptoms of illness.
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๊ทธ๋ฆฌ๊ณ  ๋ณ‘์„ ์ผ์œผํ‚ฌ ์ˆ˜๋„ ์žˆ์ฃ .
02:24
CSB: So, OK, well, let's start with some definitions.
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ํด๋กœ์ด : ์ž ๊ทธ๋Ÿฌ๋ฉด ๊ฐœ๋… ์ •์˜๋ถ€ํ„ฐ ํ•ด์•ผ๊ฒ ๋„ค์š”.
02:26
What are the three components of burnout?
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๋ฒˆ์•„์›ƒ์˜ ์„ธ ๊ฐ€์ง€ ์š”์†Œ๊ฐ€ ๋ฌด์—‡์ด์ฃ ?
02:29
Emily Nagoski: So, according to the original technical definition
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์—๋ฐ€๋ฆฌ : ์›๋ž˜์˜ ๊ธฐ์ˆ ์  ์ •์˜๋Š”
02:32
from Herbert Freudenberger in the 1970s,
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1970๋…„๋Œ€์— ํ—๋ฒ„ํŠธ ํ”„๋กœ์ด๋“ ๋ฒ„๊ฑฐ๊ฐ€ ์ •์˜ํ–ˆ๋Š”๋ฐ์š”.
02:34
burnout, which originally was inclusive only of the workplace
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๋ฒˆ์•„์›ƒ์€ ๋ณธ๋ž˜ ์ง์žฅ์—์„œ ์ผ์–ด๋‚˜๋Š” ํ˜„์ƒ์œผ๋กœ ์ƒ๊ฐ๋˜์—ˆ์Šต๋‹ˆ๋‹ค.
02:38
but has expanded now,
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ํ•˜์ง€๋งŒ ์ง€๊ธˆ์€ ๊ทธ ์˜๋ฏธ๊ฐ€ ํ™•์žฅ๋˜์—ˆ์ฃ .
02:40
involves depersonalization,
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๋จผ์ € ํƒˆ์ธ๊ฒฉํ™” ์žฅ์• ๋ฅผ ๋ณด์ด๋Š”๋ฐ
02:42
where you separate yourself emotionally from your work
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์ž์‹ ์˜ ์—…๋ฌด๋กœ๋ถ€ํ„ฐ ์Šค์Šค๋กœ๋ฅผ ๊ฐ์ •์ ์œผ๋กœ ๋ถ„๋ฆฌ์‹œํ‚ค๋Š” ๊ฑฐ์˜ˆ์š”.
02:45
instead of investing yourself and feeling like it's meaningful;
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์ผ์— ์ž์‹ ์„ ํˆฌ์žํ•˜๊ณ  ๊ทธ๊ฒŒ ์˜๋ฏธ ์žˆ๋‹ค๊ณ  ๋Š๋ผ๋Š” ๋Œ€์‹ ์—์š”.
02:48
decreased sense of accomplishment,
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๋‘ ๋ฒˆ์งธ๋กœ ์„ฑ์ทจ๊ฐ ์ €ํ•˜๊ฐ€ ์žˆ์Šต๋‹ˆ๋‹ค.
02:50
where you just keep working harder and harder for less and less sense
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์ผ์€ ๋”์šฑ๋” ์—ด์‹ฌํžˆ ํ•˜๋Š”๋ฐ
์•„๋ฌด๋ฆฌํ•ด๋„ ๋ณ„๋กœ ๋‹ฌ๋ผ์ง€๋Š” ๊ฒŒ ์—†๋‹ค๋Š” ๋Š๋ผ๋Š” ๊ฑฐ์ฃ .
02:53
that what you are doing is making any difference;
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02:56
and emotional exhaustion.
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์„ธ ๋ฒˆ์งธ๋Š” ๊ฐ์ • ๊ณ ๊ฐˆ ์ž…๋‹ˆ๋‹ค.
02:58
And while everyone experiences all three of these factors,
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์‚ฌ๋žŒ๋“ค์€ ์ด ์„ธ๊ฐ€์ง€ ์š”์†Œ๋“ค์„ ๊ฒฝํ—˜ํ•œ๋‹ค๋Š” ๊ฑฐ์˜ˆ์š”.
03:02
over the 40 years since this original formulation,
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๊ทธ ์ด๋ก ์ด ์ •๋ฆฝ๋˜๊ณ  40๋…„์ด ์ง€๋‚œ ํ›„,
03:05
it turns out that, broadly speaking,
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๋Œ€์ฒด์ ์œผ๋กœ ๋ฐํ˜€์ง„ ์‚ฌ์‹ค์€
03:07
for men, burnout tends to manifest as depersonalization in particular.
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๋‚จ์„ฑ๋“ค์—๊ฒŒ๋Š” ๋ฒˆ์•„์›ƒ์ด ํƒˆ์ธ๊ฒฉํ™”๋กœ ๋‚˜ํƒ€๋‚˜๋Š” ๊ฒฝํ–ฅ์ด ์žˆ๊ณ ,
03:13
And for women, burnout tends to manifest as emotional exhaustion.
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์—ฌ์„ฑ๋“ค์€ ๊ฐ์ • ๊ณ ๊ฐˆ๋กœ ๋‚˜ํƒ€๋‚˜๊ธฐ ์‰ฝ๋‹ค๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค.
03:18
So anyone can experience burnout,
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๋ˆ„๊ตฌ๋‚˜ ๋ฒˆ์•„์›ƒ์„ ๊ฒฝํ—˜ํ•  ์ˆ˜ ์žˆ์–ด์š”.
03:20
But your specific way of experiencing it is probably going to be different,
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ํ•˜์ง€๋งŒ ๊ทธ ๊ตฌ์ฒด์ ์ธ ํ˜•ํƒœ๋Š” ์‚ฌ๋žŒ๋งˆ๋‹ค ๋‹ค๋ฅผ ์ˆ˜ ์žˆ๊ฒ ์ง€์š”.
03:24
depending on who you are.
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์–ด๋–ค ์„ฑํ–ฅ์˜ ์‚ฌ๋žŒ์ด๋ƒ์— ๋”ฐ๋ผ์„œ์š”.
03:25
AN: And the factors that lead to burnout are not just professional ones.
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์•„๋ฉœ๋ฆฌ์•„ : ๊ทธ๋ฆฌ๊ณ  ๋ฒˆ์•„์›ƒ์˜ ์›์ธ์ด ๊ผญ ์ง์—…๊ณผ ๊ด€๋ จ๋œ ๊ฒƒ๋งŒ์€ ์•„๋‹™๋‹ˆ๋‹ค.
03:30
They are parenting and social activism
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์œก์•„๋‚˜ ์‚ฌํšŒ ํ™œ๋™,
03:33
and anything where you need to care and invest,
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์ž์‹ ์ด ์‹ ๊ฒฝ ์“ฐ๊ณ  ๊ด€์—ฌํ•˜๋Š” ๊ฒƒ์ด ์žˆ์„ ๋•Œ๋‚˜
03:37
where there are ongoing demands
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๋ญ”๊ฐ€๋ฅผ ์š”๊ตฌ๋ฐ›๋Š” ๊ฒƒ์ด ์žˆ๋Š”๋ฐ
03:39
that are unmeetable expectations
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๊ทธ ๊ธฐ๋Œ€์น˜๋ฅผ ๋งŒ์กฑ์‹œํ‚ฌ ์ˆ˜ ์—†์„ ๋•Œ,
03:42
and unceasing demands.
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์•„๋‹ˆ๋ฉด ์š”๊ตฌ๊ฐ€ ๋Š์ž„์—†์„ ๋•Œ๋„ ๊ทธ๋ ‡์ฃ .
03:43
That is the formula, no matter what context it's in, for burnout.
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์ „ํ›„ ์‚ฌ์ •์ด ์–ด๋–ป๋“  ๊ทธ๋Ÿฐ ๊ฒƒ๋“ค์ด ๋ฒˆ์•„์›ƒ์„ ์ผ์œผํ‚ค๋Š” ๊ณต์‹์ž…๋‹ˆ๋‹ค.
03:47
CSB: Your work is around the stress cycle and how we can complete it.
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ํด๋กœ์ด : ์ฑ…์—์„œ ์ŠคํŠธ๋ ˆ์Šค ์ฃผ๊ธฐ์™€ ๊ทธ ๋Œ€์ฒ˜ ๋ฐฉ๋ฒ•์„ ๋‹ค๋ฃจ๊ณ  ์žˆ๋Š”๋ฐ์š”.
03:52
So, will you talk a little bit about that?
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๊ทธ ๋ถ€๋ถ„์— ๋Œ€ํ•ด์„œ ์กฐ๊ธˆ๋งŒ ์ด์•ผ๊ธฐํ•ด์ฃผ์‹œ๊ฒ ์–ด์š”?
03:55
EN: Oh, yes! This is my favorite part.
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์—๋ฐ€๋ฆฌ : ์˜ค ๋ฌผ๋ก ์ด์ฃ ! ์ œ๊ฐ€ ์ข‹์•„ํ•˜๋Š” ๋ถ€๋ถ„์ด ์žˆ์–ด์š”.
03:56
So, the main thing people need to begin with
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์‚ฌ๋žŒ๋“ค์ด ์šฐ์„  ๊ผญ ์•Œ์•„๋‘์–ด์•ผ ํ•  ๊ฒƒ์€
04:00
is that there is a difference between your stressors,
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์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ์™€ ์ŠคํŠธ๋ ˆ์Šค ์›์ธ์€ ๋‹ค๋ฅด๋‹ค๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค.
04:02
the things that cause your stress,
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04:04
which is what Amelia was talking about --
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์•„๋ฉœ๋ฆฌ์•„๊ฐ€ ์ด์•ผ๊ธฐํ•˜๋˜ ๊ฑด๋ฐ์š”.
04:06
the unmeetable goals and expectations,
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์ถฉ์กฑ๋  ์ˆ˜ ์—†๋Š” ๋ชฉํ‘œ์™€ ๊ธฐ๋Œ€์น˜,
04:10
your family issues and money ...
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์ž์‹ ์˜ ๊ฐ€์ •์‚ฌ์™€ ๋ˆ ๋ฌธ์ œ,
04:12
Those are your stressors.
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์ด๋Ÿฐ ๊ฒƒ๋“ค์ด ์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ์ž…๋‹ˆ๋‹ค.
04:14
And then there's your stress,
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๊ทธ๋Ÿฌ๋ฉด ์ŠคํŠธ๋ ˆ์Šค๊ฐ€ ๋ฐœ์ƒํ•˜์ฃ .
04:16
which is the physiological thing that happens in your body
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์–ด๋–ค ์œ„ํ˜‘์— ๋Œ€ํ•œ ์ธ์ง€ ๋ฐ˜์‘์œผ๋กœ
04:19
in response to any perceived threat.
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์—ฌ๋Ÿฌ๋ถ„์˜ ๋ชธ์— ๋‚˜ํƒ€๋‚˜๋Š” ์ƒ๋ฆฌํ•™์  ํ˜„์ƒ์ด์—์š”.
04:22
And it's largely the same no matter what the threat is.
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๊ทธ๊ฑด ์–ด๋–ค ์œ„ํ˜‘์ด๋ƒ์— ์ƒ๊ด€ ์—†์ด ๋Œ€๊ฒŒ ๋น„์Šทํ•˜๊ฒŒ ๋‚˜ํƒ€๋‚ฉ๋‹ˆ๋‹ค.
04:26
And evolutionarily,
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๊ทธ๋ฆฌ๊ณ  ์ง„ํ™”ํ•™์ ์œผ๋กœ๋Š”
04:28
we know the threat response as being the fight, flight, freeze response
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์šฐ๋ฆฌ๋Š” ์–ด๋–ค ์œ„ํ˜‘์ด ์žˆ์œผ๋ฉด ์‹ธ์›€, ๋„๋ง, ๊ฒฝ์ง ๋“ฑ์œผ๋กœ ๋ฐ˜์‘ํ•ด์„œ
04:33
intended to help us run away from a lion.
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์‚ฌ์ž๋กœ๋ถ€ํ„ฐ ๋„๋ง๊ฐˆ ์ˆ˜ ์žˆ๊ฒŒ ํ•ด์ฃผ์ฃ .
04:36
So when you're being chased by a lion across the savanna of Africa,
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๋งŒ์•ฝ ์•„ํ”„๋ฆฌ์นด ์‚ฌ๋ฐ”๋‚˜์—์„œ ์‚ฌ์ž์—๊ฒŒ ์ซ“๊ธฐ๊ณ  ์žˆ๋‹ค๋ฉด
์–ด๋–ป๊ฒŒ ํ•˜์‹œ๊ฒ ์–ด์š”?
04:41
what do you do?
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04:43
You run, right?
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๋„๋ง๊ฐ€์š” ๊ทธ์ตธ?
04:45
So you use all this energy that happens in your body,
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์ž๊ธฐ ๋ชธ์— ์ƒ๊ธฐ๋Š” ๋ชจ๋“  ์—๋„ˆ์ง€๋ฅผ ์‚ฌ์šฉํ•˜๋Š” ๊ฑฐ์—์š”.
04:48
all this adrenaline and cortisol,
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์•„๋“œ๋ ˆ๋‚ ๋ฆฐ์ด๋‚˜ ์ฝ”ํ‹ฐ์กธ ๊ฐ™์€ ๊ฒŒ ๋ถ„๋น„๋˜๊ณ 
04:50
every body system has been activated
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๋ชจ๋“  ๋ชธ์˜ ์ฒด๊ณ„๊ฐ€ ๋ฐœ๋™๋˜์š”
04:53
to help with this escape from the perceived threat --
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์ด ์ธ์ง€๋œ ์œ„ํ˜‘์œผ๋กœ๋ถ€ํ„ฐ ๋„๋ง๊ฐ€๊ธฐ ์œ„ํ•ด์„œ์š”.
04:56
your digestion and your immune system and your hormones.
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์—ฌ๋Ÿฌ๋ถ„์˜ ์†Œํ™”๋ ฅ, ๋ฉด์—ญ๋ ฅ, ํ˜ธ๋ฅด๋ชฌ,
04:59
Everything is focused on this one goal, including your cognition.
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๋ชจ๋“  ๊ฒŒ ํ•œ ๊ฐ€์ง€ ๋ชฉํ‘œ์— ์ง‘์ค‘๋˜์ฃ . ์ธ์ง€๋Šฅ๋ ฅ์„ ํฌํ•จํ•ด์„œ์š”.
05:04
Your problem-solving is focused just on this one problem,
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๋ชจ๋“  ๋ฌธ์ œ ํ•ด๊ฒฐ ๋Šฅ๋ ฅ์ด ๊ทธ ํ•œ ๊ฐ€์ง€์— ์ง‘์ค‘๋˜๋Š” ๊ฑฐ์˜ˆ์š”.
05:07
and it will not let go, because your life is at stake.
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๊ทธ๋ฆฌ๊ณ  ์šฐ๋ฆด ๋†”์ฃผ์ง€ ์•Š์Šต๋‹ˆ๋‹ค. ์™œ๋ƒํ•˜๋ฉด ๋ชฉ์ˆจ์ด ๊ฑธ๋ ค ์žˆ์œผ๋‹ˆ๊นŒ์š”.
05:10
But you manage to get back to your village,
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๊ทธ๋Ÿฐ๋ฐ ์–ด๋–ป๊ฒŒ ์‚ด์•„์„œ ๋งˆ์„๋กœ ๋Œ์•„์™€์š”.
05:13
and the lion gives up,
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๊ทธ๋ฆฌ๊ณ  ๊ทธ ์‚ฌ์ž๋Š” ํฌ๊ธฐ๋ฅผ ํ•˜์ฃ .
05:14
and you jump up and down and shout,
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๊ทธ๋ฆฌ๊ณ  ๋ฐฉ๋ฐฉ ๋›ฐ๊ณ  ์†Œ๋ฆฌ๋ฅผ ์งˆ๋Ÿฌ์š”.
05:16
and people come and listen to you tell the story,
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์‚ฌ๋žŒ๋“ค์€ ๊ทธ ์ด์•ผ๊ธฐ๋ฅผ ๋“ฃ์ฃ .
05:19
and you hug each other,
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๊ทธ๋ฆฌ๊ณ  ์„œ๋กœ ์•ˆ์•„์ค๋‹ˆ๋‹ค.
05:20
and the sun seems to shine brighter.
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ํ•ด๊ฐ€ ๋” ๋ฐ๊ฒŒ ๋น›๋‚˜ ๋ณด์ž…๋‹ˆ๋‹ค.
05:22
And that is the complete stress response cycle:
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๊ทธ๊ฒŒ ๋ฐ”๋กœ ์™„๋ฒฝํ•œ ์ŠคํŠธ๋ ˆ์Šค ๋ฐ˜์‘ ์ฃผ๊ธฐ์—์š”.
05:25
it has a beginning, when you perceive the threat;
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๊ทธ ์‹œ์ž‘์€ ์ž์‹ ์ด ์œ„ํ˜‘์„ ์ธ์ง€ํ•  ๋•Œ์ž…๋‹ˆ๋‹ค.
05:28
a middle, where you do something with your body;
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๊ทธ๋ฆฌ๊ณ  ์ค‘๊ฐ„ ๋‹จ๊ณ„์—์„œ๋Š” ์ž์‹ ์˜ ๋ชธ์œผ๋กœ ๋ญ”๊ฐ€๋ฅผ ํ•˜์ฃ .
05:32
and an end, where your body receives the signal
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๊ทธ๋ฆฌ๊ณ  ๋งˆ์ง€๋ง‰์—๋Š” ๋ชธ์ด ์‹ ํ˜ธ๋ฅผ ๋ฐ›์•„์š”.
05:36
that it has escaped from this potential threat,
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์ž ์žฌ์  ์œ„ํ˜‘์œผ๋กœ๋ถ€ํ„ฐ ๋ฒ—์–ด๋‚ฌ๋‹ค๊ณ ,
05:39
and your body is now a safe place for you to be.
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๊ทธ๋ฆฌ๊ณ  ๋ชธ์ด ์•ˆ์ „ํ•œ ์ง€์—ญ์— ์žˆ๋‹ค๊ณ ์š”.
05:43
Alas, we live in a world
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์Šฌํ”„๊ฒŒ๋„ ์šฐ๋ฆฌ๊ฐ€ ์‚ฌ๋Š” ์„ธ์ƒ์€
05:44
where the behaviors that deal with our stressors
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์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๋ฅผ ๋‹ค๋ฃจ๋Š” ํ–‰๋™ ์–‘์‹๊ณผ
05:47
are no longer the behaviors that deal with the stress in our bodies.
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์‹ ์ฒด์˜ ์ŠคํŠธ๋ ˆ์Šค๋ฅผ ๋‹ค๋ฃจ๋Š” ํ–‰๋™ ์–‘์‹์ด ๋” ์ด์ƒ ๊ฐ™์ง€ ์•Š์Šต๋‹ˆ๋‹ค.
05:51
We are almost never chased by lions.
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์šฐ๋ฆฌ๋Š” ์‚ด๋ฉด์„œ ์‚ฌ์ž์—๊ฒŒ ์ซ“๊ธธ ์ผ์ด ์—†์ž–์•„์š”.
05:53
Instead, our stressors are "The," capital T, capital F, "Future,"
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ํ˜„์žฌ ์šฐ๋ฆฌ์˜ ์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๋“ค์€ โ€œ๋ถˆํ™•์‹คํ•œ ๋ฏธ๋ž˜โ€œ,
05:58
or our children,
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์šฐ๋ฆฌ์˜ ์ž๋…€๋“ค์ด๋‚˜
05:59
or a commute is, like, the classic example.
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์•„๋‹ˆ๋ฉด ์ถœํ‡ด๊ทผ๊ธธ ๊ฑฑ์ • ๋“ฑ์ด ์ „ํ˜•์ ์ธ ์˜ˆ๊ฐ€ ๋  ์ˆ˜ ์žˆ๊ฒ ๋„ค์š”.
06:03
When people have commutes,
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์‚ฌ๋žŒ๋“ค์€ ์ถœํ‡ด๊ทผ ์‹œ๊ฐ„์ด
06:05
it's one of the most stressful parts of their lives,
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์ธ์ƒ์—์„œ ๊ฐ€์žฅ ์ŠคํŠธ๋ ˆ์Šค ๋ฐ›๋Š” ์ˆœ๊ฐ„ ์ค‘ ํ•˜๋‚˜์ผ ๊ฑฐ์˜ˆ์š”.
06:08
and your body activates
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๊ทธ๋ฆฌ๊ณ  ์—ฌ๋Ÿฌ๋ถ„ ๋ชธ์ด ๋ฐ˜์‘ํ•˜์ฃ .
06:10
the same adrenaline and cortisol and digestion and immune system,
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๋งˆ์ฐฌ๊ฐ€์ง€๋กœ ์•„๋“œ๋ ˆ๋‚ ๋ฆฐ, ์ฝ”ํ‹ฐ์กธ, ์†Œํ™”๊ธฐ๊ด€, ๋ฉด์—ญ๊ธฐ๊ด€์ด ๋ฐ˜์‘ํ•˜๊ณ ,
06:14
and you finally get home, right?
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๊ทธ๋ฆฌ๊ณ  ๋งˆ์นจ๋‚ด ์ง‘์œผ๋กœ ์˜ต๋‹ˆ๋‹ค. ๊ทธ์ตธ?
06:17
You have dealt with your stressor.
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์—ฌ๋Ÿฌ๋ถ„์˜ ์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๋ฅผ ์ฒ˜๋ฆฌํ–ˆ์–ด์š”.
06:19
Do you suddenly jump up and down
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๊ทธ๋ ‡๋‹ค๊ณ  ํŽ„์ฉํŽ„์ฉ ๋›ด๋‹ค๋“ ์ง€,
06:21
and feel grateful to be alive,
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์‚ด์•„์„œ ๋‹คํ–‰์ด๋ผ๊ณ  ๊ฐ์‚ฌํ•œ๋‹ค๋“ ์ง€,
06:23
and the sun seems to shine brighter?
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ํƒœ์–‘์ด ๋” ๋ฐ์•„ ๋ณด์ด๊ฑฐ๋‚˜ ํ•˜๋‚˜์š”?
06:26
No, because you've dealt with the stressor,
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์•„๋‹ˆ์ฃ , ์™œ๋ƒํ•˜๋ฉด ์ด๋ฏธ ์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๋ฅผ ์ฒ˜๋ฆฌํ–ˆ๊ธฐ ๋•Œ๋ฌธ์ด์—์š”.
06:30
but that does not mean that you've dealt with the stress itself.
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๊ทธ๊ฒŒ ์—ฌ๋Ÿฌ๋ถ„์ด ์ŠคํŠธ๋ ˆ์Šค ๊ทธ ์ž์ฒด๋ฅผ ์—†์•ด๋‹ค๋Š” ๋ง์€ ์•„๋‹™๋‹ˆ๋‹ค.
06:34
This is excellent news, because it means that you don't have to wait
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์ด๊ฒŒ ์ •๋ง ์ข‹์€ ์†Œ์‹์ธ ๊ฒƒ์ด,
์™œ๋ƒํ•˜๋ฉด ์—ฌ๋Ÿฌ๋ถ„์˜ ์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๊ฐ€ ์‚ฌ๋ผ์งˆ ๋•Œ๊นŒ์ง€ ๊ธฐ๋‹ค๋ฆฌ์ง€ ์•Š์•„๋„
06:40
for your stressor to be gone before you can begin to feel better,
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๊ธฐ๋ถ„์ด ๋‚˜์•„์งˆ ์ˆ˜ ์žˆ๋‹ค๋Š” ๋ง์ด๊ฑฐ๋“ ์š”.
06:44
because you can deal with the stress while the stressor still exists.
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์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๊ฐ€ ๊ทธ๋Œ€๋กœ ์žˆ์–ด๋„ ์ŠคํŠธ๋ ˆ์Šค๋ฅผ ์—†์•จ ์ˆ˜ ์žˆ๋‹ค๋Š” ๋œป์ž…๋‹ˆ๋‹ค.
06:47
Good thing, because most of our stressors are what are called "chronic stressors,"
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๋‹คํ–‰์ด์ฃ . ์™œ๋ƒํ•˜๋ฉด ์ŠคํŠธ๋ ˆ์Šค ์š”์ธ ๋Œ€๋ถ€๋ถ„์ด
๋งŒ์„ฑ ์ŠคํŠธ๋ ˆ์Šค ์š”์ธ์ด๋ผ๊ณ  ๋ถˆ๋ฆฌ๋Š” ๊ฒƒ๋“ค์ด๊ฑฐ๋“ ์š”.
06:51
that are there day after day, week after week, year after year.
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๊ทธ๊ฑด ๋งค์ผ, ๋งค์ฃผ, ๋งค๋…„, ํ•ญ์ƒ ์šฐ๋ฆฌ ๊ณ์— ์žˆ์–ด์š”.
06:55
And I hope people are like, "OK, so how do I complete the stress response cycle?"
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์ €๋Š” ์‚ฌ๋žŒ๋“ค์ด ์ด๋Ÿฌ๋ฉด ์ข‹๊ฒ ์–ด์š”.
โ€ ์˜ค, ๊ทธ๋Ÿฌ๋‹ˆ๊นŒ ์ŠคํŠธ๋ ˆ์Šค ๋ฐ˜์‘ ์ฃผ๊ธฐ๋ฅผ ์–ด๋–ป๊ฒŒ ๋‹ค๋ฃจ๋ฉด ๋œ๋‹ค๊ณ ์š”?โ€
06:59
And we have a list of, like, a dozen concrete, specific, evidence-based ways
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๊ฐ„๊ฒฐํ•˜๊ณ , ๊ตฌ์ฒดํ™”๋œ, ์ž…์ฆ๋œ ๋ฐฉ๋ฒ•๋“ค์„ ํ†ตํ•ด์„œ
07:05
to help people deal with the stress response cycle.
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์ŠคํŠธ๋ ˆ์Šค ๋ฐ˜์‘ ์ฃผ๊ธฐ๋ฅผ ๋‹ค๋ฃฐ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
07:07
But just taking the example of a commute:
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์ถœํ‡ด๊ทผ์„ ์˜ˆ๋กœ ๋“ค์–ด๋ณผ๊ฒŒ์š”.
07:10
you get out of your car or you get off the bus,
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์ฐจ๋‚˜ ๋ฒ„์Šค์—์„œ ๋‚ด๋ ธ์–ด์š”.
07:14
and your shoulders are trying to be your earrings,
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ํ”ผ๊ณคํ•ด์„œ ์–ด๊นจ๊ฐ€ ๋ญ‰์น ๋Œ€๋กœ ๋ญ‰์ณค์–ด์š”.
07:16
and you're grumpy and cranky
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๊ทธ๋ฆฌ๊ณ  ๋„ˆ๋ฌด ์งœ์ฆ์ด ๋‚˜์žˆ์ฃ .
07:18
and still thinking about the jerk who did I don't know what.
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๊ทธ๋ฆฌ๊ณ  ์—ฌ๋Ÿฌ๋ถ„์„ ํž˜๋“ค๊ฒŒ ํ–ˆ๋˜ ๊ทธ ๋†ˆ์„ ์ƒ๊ฐํ•ฉ๋‹ˆ๋‹ค.
07:22
And what you do is jumping jacks in your driveway,
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๊ทธ๋•Œ ์—ฌ๋Ÿฌ๋ถ„์€ ๋ญ˜ ํ•ด์•ผ ํ•˜๋ƒ๋ฉด
๋„๋กœ์—์„œ ํŒ”๋ฒŒ๋ ค๋›ฐ๊ธฐ๋ฅผ ํ•˜๋Š” ๊ฒ๋‹ˆ๋‹ค.
07:29
or you go for a long walk around the block
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์•„๋‹ˆ๋ฉด ๊ทผ์ฒ˜์—์„œ ์‚ฐ์ฑ…์„ ํ•˜๊ฑฐ๋‚˜,
07:31
or you just tense every muscle in your body,
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์•„๋‹ˆ๋ฉด ์•„ํŒŒํŠธ ๋ฌธ ์•ž์— ์„œ์„œ ์˜จ๋ชธ์˜ ๊ทผ์œก์„ ๊ธด์žฅ์‹œํ‚ค๋Š” ๊ฑฐ์˜ˆ์š”.
07:34
standing outside your apartment door,
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07:36
holding your breath, tense, tense, tense for a slow count of 10.
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์ˆจ์„ ์ฐธ๊ณ , ์ฒœ์ฒœํžˆ 10์ดˆ ๋™์•ˆ ๊ธด์žฅ์„ ๋Š๋ผ๋ฉด์„œ์š”.
07:40
Even just that little bit of using your body
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๋ชธ์„ ์กฐ๊ธˆ ์›€์ง์ด๋Š” ๊ฒƒ๋งŒ์œผ๋กœ๋„
07:43
is what communicates to your body
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์ž์‹ ์˜ ๋ชธ์—๊ฒŒ ์–˜๊ธฐํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
07:45
that your body is now a safe place for you to be.
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์ด์ œ ์•ˆ์ „์ง€๋Œ€์— ๋“ค์–ด ์™€์žˆ๋‹ค๊ณ ์š”.
07:49
You have to separate dealing with the stress
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์—ฌ๋Ÿฌ๋ถ„์€ ์ŠคํŠธ๋ ˆ์Šค์— ๋Œ€์ฒ˜ํ•˜๋Š” ๋ฒ•๊ณผ
07:51
from dealing with the thing that caused the stress.
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์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๋“ค์„ ๋ถ„๋ฆฌํ•ด์„œ ๋ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.
07:54
AN: And this need to deal with the stress
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์•„๋ฉœ๋ฆฌ์•„: ์ŠคํŠธ๋ ˆ์Šค ์ž์ฒด๋ฅผ ๋‹ค๋ฃจ๋Š” ๊ฒƒ๊ณผ
07:57
in a separate process from dealing with the things that cause your stress
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์ŠคํŠธ๋ ˆ์Šค ์œ ๋ฐœ ์š”์†Œ๋ฅผ ๋‹ค๋ฃจ๋Š” ๊ฒƒ์€ ๋ณ„๊ฐœ์˜ ๋ฐฉ๋ฒ•์œผ๋กœ ๋‹ค๋ค„์ ธ์•ผ ํ•ฉ๋‹ˆ๋‹ค.
08:00
is why the doctor is telling me to relax
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๊ทธ๋ž˜์„œ ํœด์‹์„ ์ทจํ•˜๋ผ๋Š” ์˜์‚ฌ์˜ ๋ง์ด
08:03
was not going to be an effective means of recovering from burnout.
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๋ฒˆ์•„์›ƒ์—์„œ ํšŒ๋ณตํ•˜๋Š” ํšจ๊ณผ์ ์ธ ๋ฐฉ๋ฒ•์ด ์•„๋‹ˆ๋ผ๋Š” ๊ฑฐ์˜ˆ์š”.
08:06
I had to deal with the stress in my body.
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์ €๋Š” ์ œ ๋ชธ์˜ ์ŠคํŠธ๋ ˆ์Šค์™€ ๋งˆ์ฃผํ•ด์•ผ ํ–ˆ์–ด์š”.
08:09
And if, let's say, you get out of your car,
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๊ทธ๋ฆฌ๊ณ  ์˜ˆ๋ฅผ ๋“ค์–ด, ์ฐจ์—์„œ ๋‚ด๋ ค์„œ ํŒ”๋ฒŒ๋ ค๋›ฐ๊ธฐ ํ•˜๋Š” ๋Œ€์‹  ์ด๋Ÿฌ๋Š” ๊ฑฐ์˜ˆ์š”.
08:12
and instead of doing jumping jacks, you just say,
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โ€œ๊ทธ๋ž˜, ๋‚˜ ์ด์ œ ๊ธด์žฅ์„ ํ’€๊ฑฐ์•ผ. ๋ฆด๋ ‰์Šคํ•ด. ์ž, ๋ฆด๋ ‰์Šคํ•˜์ž๊ณ !.โ€œ
08:14
"OK, I'm going to relax now. Relax now. You, relax!"
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08:18
Not effective, right?
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์•„๋ฌด ํšจ๊ณผ ์—†์–ด์š” ๊ทธ์ฃ ?
08:19
You've relaxed, but you haven't changed your body's physiological state
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์ถฉ๋ถ„ํžˆ ์ง„์ •ํ–ˆ์–ด๋„
์‹ ์ฒด์˜ ์ƒ๋ฆฌํ•™์  ์ƒํƒœ๋Š” ์•ˆ์ „ํ•œ ์ƒํƒœ๋กœ ๋ฐ”๋€Œ์ง€ ์•Š๋Š” ๊ฑฐ์ฃ .
08:24
into one of safety.
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08:26
CSB: Totally.
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ํด๋กœ์ด: ์˜ˆ ๋งž์•„์š”.
08:27
And our first question from the audience.
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์‹œ์ฒญ์ž๋กœ๋ถ€ํ„ฐ ์ฒซ ์งˆ๋ฌธ์ž…๋‹ˆ๋‹ค.
08:29
OK, from Facebook, someone asks,
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ํŽ˜์ด์Šค๋ถ์œผ๋กœ ๋“ค์–ด์˜จ ์งŠ๋ฌธ์ธ๋ฐ์š”.
08:31
"How do you know whether what you're experiencing is burnout
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โ€œ๋‚ด๊ฐ€ ๋ฒˆ์•„์›ƒ์„ ๊ฒช๊ณ  ์žˆ๋Š” ๊ฑด์ง€ ์•„๋‹ˆ๋ฉด ๋‹ค๋ฅธ ๋ฌด์—‡์ธ์ง€ ์–ด๋–ป๊ฒŒ ์•Œ์ฃ ?โ€
08:34
or something else?โ€
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08:36
EN: Yeah, ask a medical professional for sure.
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์—์ผ๋ฆฌ์–ธ: ์˜์‚ฌ์—๊ฒŒ ๋ฌผ์–ด๋ณด๋Š” ๊ฒŒ ์ œ์ผ ์ •ํ™•ํ•˜๊ฒ ์ฃ .
08:39
And there's a lot of overlap between burnout and lots of other experiences,
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๋ฒˆ์•„์›ƒ๊ณผ ๊ทธ ์™ธ์˜ ๊ฒฝํ—˜๋“ค์€ ๋งŽ์€ ๊ณตํ†ต ๋ถ„๋ชจ๊ฐ€ ์žˆ์–ด์š”.
08:46
including depression and anxiety and grief
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์šฐ์šธ์ฆ, ๋ถˆ์•ˆ, ์Šฌํ”” ๋“ฑ์„ ํฌํ•จํ•ด์„œ
08:50
and rage and repressed rage -- we've all got it.
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๋ถ„๋…ธํ•˜๊ฑฐ๋‚˜ ํ™”๋ฅผ ์–ต๋ˆ„๋ฅด๊ฑฐ๋‚˜ ๊ทธ๋Ÿฐ ๊ฑด ๋ˆ„๊ตฌ๋‚˜ ๊ฐ€์ง€๊ณ  ์žˆ์ฃ .
08:55
So our layperson's definition of burnout is, as you said,
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๋น„์ „๋ฌธ๊ฐ€๊ฐ€ ๋งํ•˜๋Š” ๋ฒˆ์•„์›ƒ์˜ ์ •์˜๋Š”
๋‹น์‹ ์ด ๋งํ–ˆ๋“ฏ์ด โ€˜์••๋„๋‹นํ•˜๋Š” ๊ธฐ๋ถ„โ€™์ž…๋‹ˆ๋‹ค.
08:59
that feeling of being overwhelmed
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09:01
and exhausted by everything you have to do,
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๊ทธ๋ฆฌ๊ณ  ํ•ด์•ผ ํ•˜๋Š” ๋ชจ๋“  ์ผ์— ์ง€์ณ๋ฒ„๋ฆฌ๋Š” ๊ฒ๋‹ˆ๋‹ค.
09:03
while still worrying that you're not doing enough.
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๊ทธ๋Ÿฌ๋ฉด์„œ๋„ ๋ญ”๊ฐ€ ๋ถ€์กฑํ•˜๋‹ค๊ณ  ๊ณ„์† ๊ฑฑ์ •ํ•˜์ฃ .
09:06
CSB: Mm hmm.
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ํด๋กœ์ด : ์Œโ€ฆ ํ .
09:07
EN: If you feel like you are struggling even to get out of bed
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์—๋ฐ€๋ฆฌ: ๋งŒ์•ฝ์— ์นจ๋Œ€์—์„œ ์ผ์–ด๋‚˜๋Š” ๊ฒƒ์กฐ์ฐจ ํž˜๋“ค๋‹ค๋ฉด
09:11
and get the basics done,
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์ผ๋‹จ ๊ธฐ๋ณธ์ ์ธ ๊ฒƒ๋ถ€ํ„ฐ ํ•ด๋ณด์„ธ์š”. ๋ฒˆ์•„์›ƒ๊ณผ ๊ด€๋ จ ์—†๋Š” ๊ฒƒ๋“ค์ด์š”.
09:13
that goes beyond burnout.
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09:15
Burnout is where you can show up for work,
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๋ฒˆ์•„์›ƒ์€ ๋‹น์‹ ์ด ์ง์žฅ์— ์ถœ๊ทผํ•ด์„œ๋Š”
09:18
but you spend your whole day fantasizing about being at a different job.
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์–ด๋ ค์šด ์ผ์„ ํ•˜๊ณ  ์žˆ๋‹ค๊ณ  ํ•˜๋ฃจ์ข…์ผ ์ƒ์ƒํ•˜๋Š” ๋ฐ์„œ ์ผ์–ด๋‚ฉ๋‹ˆ๋‹ค.
09:23
AN: It's important to know that "burnout" is not a medical diagnosis,
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์•„๋ฉœ๋ฆฌ์•„: ๋ฒˆ์•„์›ƒ์€ ์˜ํ•™์ ์œผ๋กœ ์ง„๋‹จ์ด ๋‚ด๋ ค์ง€๋Š” ๊ฒŒ ์•„๋‹™๋‹ˆ๋‹ค.
09:29
it's not a mental illness.
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์ด๊ฑด ์ •์‹  ์งˆํ™˜์ด ์•„๋‹ˆ์—์š”.
09:30
It's a condition related to overwhelming stress.
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์ด๊ฑด ์••๋„์ ์ธ ์ŠคํŠธ๋ ˆ์Šค์™€ ๊ด€๋ จ๋œ ์ƒํƒœ์ž…๋‹ˆ๋‹ค.
09:34
So it's not like it puts you in this different state
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๊ทธ๋ž˜์„œ ๋ฒˆ์•„์›ƒ์€ ์—ฌ๋Ÿฌ๋ถ„์„ ๊ณค๋ž€ํ•œ ์ƒํ™ฉ์œผ๋กœ ๋ชฐ์ง€๋Š” ์•Š์Šต๋‹ˆ๋‹ค.
09:37
where you're going to be trapped,
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09:38
and you have to have 13 years of therapy and whatever.
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13๋…„ ๋™์•ˆ ์น˜๋ฃŒ๋ฅผ ๋ฐ›์•„์•ผ ํ•œ๋‹ค๋“ ์ง€ ๋ญ ๊ทธ๋Ÿฐ ์ƒํ™ฉ์ด์š”.
09:41
It just means that you need to be completing your stress response cycles.
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์ฆ‰ ์ž์‹ ์˜ ์ŠคํŠธ๋ ˆ์Šค ๋ฐ˜์‘ ์ฃผ๊ธฐ๋ฅผ ์Šค์Šค๋กœ ์ฒ˜๋ฆฌํ•ด์•ผ ํ•œ๋‹ค๋Š” ๊ฑฐ์˜ˆ์š”.
09:45
CSB: Work burnout is just such an important thing to talk about,
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ํด๋กœ์ด: ์ง์žฅ ๋ฒˆ์•„์›ƒ์€ ์ •๋ง ์ค‘์š”ํ•˜๊ฒŒ ๋…ผ์˜๋˜์–ด์•ผ ํ•˜์ฃ .
09:48
I think, for so many,
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์—ฌ๋Ÿฌ ์‹œ์ฒญ์ž๋“ค์„ ๋Œ€์‹ ํ•ด์„œ
09:49
and I'm curious if we can focus on that for a moment.
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๊ทธ ๋ฌธ์ œ์— ์ž ๊น ์ง‘์ค‘ํ•ด๋ดค์œผ๋ฉด ํ•˜๋Š”๋ฐ์š”.
09:52
Like, what are some of the earliest warning signs of professional burnout?
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์ง์žฅ ๋ฒˆ์•„์›ƒ์€ ๊ฐ€์žฅ ์ดˆ๊ธฐ๋‹จ๊ณ„์— ์œ„ํ—˜ ์‹ ํ˜ธ๊ฐ€ ๋ญ๊ฐ€ ์žˆ์„๊นŒ์š”?
09:55
AN: Let's say there's two kinds of people.
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์•„๋ฉœ๋ฆฌ: ๋‘ ๋ถ€๋ฅ˜์˜ ์‚ฌ๋žŒ๋“ค์ด ์žˆ๋‹ค๊ณ  ํ•ด๋ด…์‹œ๋‹ค.
09:57
There's Emily people,
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์—๋ฐ€๋ฆฌ ๊ฐ™์€ ์‚ฌ๋žŒ๋“ค์€
09:58
who are aware of what's going on in their bodies at all times.
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์ž๊ธฐ ๋ชธ์— ์–ด๋–ค ์ผ์ด ์ผ์–ด๋‚˜๋Š”์ง€ ํ•ญ์ƒ ์ธ์ง€ํ•˜๊ณ  ์žˆ์ฃ .
10:01
And if they have signs of burnout,
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๊ทธ๋Ÿฐ ์‚ฌ๋žŒ๋“ค์€ ๋ฒˆ์•„์›ƒ ์ฆ์ƒ์ด ๋‚˜ํƒ€๋‚˜๋ฉด
10:03
they notice it just right away because that's how they do.
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๊ทธ ์ฆ์ƒ์„ ๋ฐ”๋กœ ๊ฐ์ง€ํ•ฉ๋‹ˆ๋‹ค. ์™œ๋ƒํ•˜๋ฉด ๊ทธ ์‚ฌ๋žŒ๋“ค์€ ๊ทธ๋Ÿฌ๋‹ˆ๊นŒ์š”.
10:07
And then there's people like me,
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๊ทธ๋ฆฌ๊ณ  ์ € ๊ฐ™์€ ์‚ฌ๋žŒ๋“ค๋„ ์žˆ์ฃ .
10:09
who never know what their body is experiencing.
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์ž๊ธฐ ๋ชธ์— ๋ฌด์Šจ ์ผ์ด ์ผ์–ด๋‚˜๋Š”์ง€ ์ „ํ˜€ ๋ชจ๋ฅด๋Š” ์‚ฌ๋žŒ๋“ค์ด์š”.
10:13
I didn't notice I was burning out until I was literally in the emergency room.
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์ €๋Š” ์‘๊ธ‰์‹ค์— ์‹ค๋ ค๊ฐ€๊ธฐ ์ „๊นŒ์ง€ ์ œ๊ฐ€ ๋ฒˆ์•„์›ƒ์ธ์ง€ ์ „ํ˜€ ๋ชฐ๋ž์–ด์š”.
10:18
But one of the things that causes burnout
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๋ฒˆ์•„์›ƒ์„ ์œ ๋ฐœํ•˜๋Š” ์š”์†Œ ์ค‘ ํ•˜๋‚˜๊ฐ€
10:20
is our inability to recognize the hard stuff welling up inside us.
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์šฐ๋ฆฌ ๋ชธ์— ๋ญ”๊ฐ€๊ฐ€ ์Œ“์ด๊ณ  ์žˆ๋‹ค๋Š” ๊ฑธ ์ธ์ง€ํ•˜์ง€ ๋ชปํ•˜๋Š” ๋Šฅ๋ ฅ์ž…๋‹ˆ๋‹ค.
10:24
And the solution is to be able to turn toward the difficult feelings
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ํ•ด๊ฒฐ์ฑ…์€ ๊ทธ ์–ด๋ ค์šด ๊ฐ์ •์— ๋งž์„œ์„œ
10:30
with kindness and compassion and say,
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์นœ์ ˆ๊ณผ ๋”ฐ๋œปํ•จ์„ ๊ฐ€์ง€๊ณ  ์ด๋ ‡๊ฒŒ ๋งํ•˜๋Š” ๊ฑฐ์˜ˆ์š”.
10:32
"Oh, I feel stressed. I feel unreasonably angry right now. I'm so cranky.
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โ€์˜ค, ๋‚˜ ์ŠคํŠธ๋ ˆ์Šค ๋ฐ›์•˜์–ด, ์ด์œ  ์—†์ด ํ™”๊ฐ€ ๋‚˜. ์ •๋ง ์งœ์ฆ๋‚˜.
10:35
I wonder why that is,"
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์™œ ๊ทธ๋Ÿฐ์ง€ ๋ชจ๋ฅด๊ฒ ๋„ค.โ€
10:37
and instead of just trying to, like, tell yourself to relax,
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๊ทธ๋ฆฌ๊ณ  ์Šค์Šค๋กœ ์ง„์ •ํ•˜๋ผ๊ณ  ๋งํ•˜๋Š” ๋Œ€์‹ 
10:40
ask that feeling, "Why are you there? What do you need from me?
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๊ทธ ๊ฐ์ •์—๊ฒŒ ๋ฌผ์–ด๋ณด์„ธ์š”.
โ€œ์˜ค ๊ฑฐ๊ธฐ ์žˆ๋‹ˆ? ๋‚ด๊ฐ€ ๋ญ ํ•ด์ค„ ๊ฑฐ ์—†์„๊นŒ?
10:44
What has to change?"
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๋ญ ์–ด๋–ป๊ฒŒ ํ•ด์ฃผ๋ฉด ๋ ๊นŒ?โ€
10:45
EN: One of the primary barriers to listening to your body
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์• ๋ฐ€๋ฆฌ: ์ž๊ธฐ ๋ชธ์˜ ์‹ ํ˜ธ๋ฅผ ๋ชป ๋Š๋ผ๋Š” ๊ธฐ๋ณธ์ ์ธ ์ด์œ  ์ค‘์˜ ํ•˜๋‚˜๋Š”
10:48
is a fear of the uncomfortable feelings that are happening in your body.
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๋ชธ์—์„œ ์ผ์–ด๋‚˜๋Š” ๋ถˆํŽธํ•œ ๊ฐ์ •์— ๋Œ€ํ•œ ๊ณตํฌ์ž…๋‹ˆ๋‹ค.
10:52
One of the things I say over and over, we say it over and over in "Burnout,"
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๋ฒˆ์•„์›ƒ์— ๋Œ€ํ•ด์„œ ์ œ๊ฐ€ ์ˆ˜์—†์ด ๋งํ•˜๊ณ  ์šฐ๋ฆฌ๊ฐ€ ์ˆ˜์—†์ด ๋งํ•˜๋Š” ๊ฒƒ ์ค‘ ํ•˜๋‚˜๋Š”
10:56
is that feelings are tunnels.
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๊ฐ์ •์€ ํ„ฐ๋„์ด๋ผ๋Š” ๊ฒ๋‹ˆ๋‹ค.
10:57
you have to go through the darkness to get to the light at the end, right?
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์—ฌ๋Ÿฌ๋ถ„์€ ๋น›์„ ๋ณด๊ธฐ ์œ„ํ•ด์„œ ์–ด๋‘ ์„ ๋šซ๊ณ  ๋‚˜๊ฐ€์•ผ ํ•ฉ๋‹ˆ๋‹ค. ๊ทธ์ตธ?
11:01
Feelings are tunnels. Stress is a tunnel.
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๊ฐ์ •์€ ํ„ฐ๋„์ž…๋‹ˆ๋‹ค. ์ŠคํŠธ๋ ˆ์Šค๋Š” ํ„ฐ๋„์ด์—์š”.
11:03
You've got to work all the way through it.
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์—ฌ๋Ÿฌ๋ถ„์€ ๊ทธ๊ฒƒ์„ ๋šซ๊ณ  ์ง€๋‚˜๊ฐ€์•ผ ํ•ฉ๋‹ˆ๋‹ค.
์ŠคํŠธ๋ ˆ์Šค๊ฐ€ ๋‚˜์˜๋‹ค๋Š” ๊ฒŒ ์•„๋‹ˆ๋ผ
11:05
Not that the stress is bad for you,
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์ŠคํŠธ๋ ˆ์Šค์— ๊ฐ‡ํ˜€ ์žˆ๋Š” ๊ฒŒ ๋‚˜์˜๋‹ค๋Š” ๊ฒ๋‹ˆ๋‹ค.
11:07
it's getting stuck in the middle that is bad for you,
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11:09
never having an opportunity to take your body through the cycle.
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์ŠคํŠธ๋ ˆ์Šค ์ฃผ๊ธฐ๋ฅผ ๊ฒฝํ—˜ํ•  ๊ธฐํšŒ๊ฐ€ ์—†๋˜ ์‚ฌ๋žŒ๋“ค์—๊ฒŒ์š”.
11:13
One of the reasons why people don't do that
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์‚ฌ๋žŒ๋“ค์ด ๊ทธ๋ ‡๊ฒŒ ์•ˆ ํ•˜๋Š” ์ด์œ ๊ฐ€
11:15
is because they feel afraid
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๋‘๋ ค์›€ ๋•Œ๋ฌธ์ด์—์š”,
11:17
of their uncomfortable internal experiences.
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๋ถˆํŽธํ•œ ๋‚ด์  ๊ฒฝํ—˜์— ๋Œ€ํ•œ ๋‘๋ ค์›€์ด์ฃ .
11:20
When I first started learning this stuff explicitly --
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์ œ๊ฐ€ ์ฒ˜์Œ ๋ฒˆ์•„์›ƒ์„ ๋ช…๋ฐฑํžˆ ๊ฒช๊ณ  ์žˆ์„๋•Œ
11:22
we grew up in a family where uncomfortable feelings were not allowed,
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์ €ํฌ๋Š” ๋ถˆํŽธํ•œ ๊ฐ์ •์ด ํ—ˆ์šฉ๋˜์ง€ ์•Š๋Š” ๊ฐ€์ •์—์„œ ์ž๋ž๊ณ 
11:26
and the idea that feelings were tunnels,
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๊ฐ์ •์€ ํ„ฐ๋„์ด๋ผ๋Š” ๊ฐœ๋…๋„ ์—†์—ˆ์ฃ .
11:29
I was just like, "I don't think that's true.
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์ €๋Š” ๊ทธ๋ƒฅ ์ด๋žฌ์–ด์š”.
โ€œ๊ทธ๊ฑด ์‚ฌ์‹ค์ด ์•„๋‹ˆ์•ผ.
11:31
I'm pretty sure that uncomfortable feelings are caves with bats and rats
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๋ถˆํŽธํ•œ ๊ฐ์ •์€ ๋™๊ตด์ด๋‚˜ ๋งˆ์ฐฌ๊ฐ€์ง€์•ผ.
๋ฐ•์ฅ๋‚˜ ์ฅ, ๋ฑ€์ด ์‚ด๊ฑฐ๋‚˜ ๋…์ด ํ๋ฅด๋Š” ๊ฐ•์ด ์žˆ๋Š” ๋™๊ตด์ด์•ผ.
11:36
and snakes and a river of poison.
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11:39
And if I begin to experience my uncomfortable feelings,
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๋‚ด๊ฐ€ ๋งŒ์•ฝ ๋ถˆํŽธํ•œ ๊ฐ์ •์„ ๋Š๋ผ๊ธฐ ์‹œ์ž‘ํ•˜๋ฉด
11:43
I will be trapped forever in the dark with the rats and the bats."
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๊ทธ ์–ด๋‘  ์†์— ์ฅ์™€ ๋ฐ•์ฅ๋“ค๊ณผ ์˜์›ํžˆ ๊ฐ‡ํžˆ๊ฒŒ ๋  ๊ฑฐ์•ผ.โ€
11:48
I began a practice of noticing when my body was experiencing a sensation,
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์ €๋Š” ์ œ ๋ชธ์ด ์–ด๋–ค ๋ณ€ํ™”๋ฅผ ๋Š๋‚„ ๋•Œ ๊ทธ๊ฑธ ๊ฐ์ง€ํ•˜๋Š” ํ›ˆ๋ จ์„ ์‹œ์ž‘ํ–ˆ์–ด์š”.
11:53
allowing it to be and allowing it to move all the way through.
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์ œ ๋ชธ์ด ๋Š๋ผ๊ฒŒ ๋‚ด๋ฒ„๋ ค๋‘๊ณ  ์˜จ์ „ํžˆ ๊ทธ๊ฑธ ๋Š๋ผ๊ฒŒ ํ–ˆ์ฃ .
11:57
And as I practiced that with gentle emotions,
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๊ทธ๋ฆฌ๊ณ  ๋ถ€๋“œ๋Ÿฌ์šด ๊ฐ์ •๋“ค๋„ ์—ฐ์Šตํ–ˆ์–ด์š”.
12:01
I began to be able to practice it with more and more intense emotions,
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๊ทธ๋ฆฌ๊ณ  ์ ์  ๊ฒฉํ•œ ๊ฐ์ •๋“ค๋กœ ์—ฐ์Šตํ•˜๊ธฐ ์‹œ์ž‘ํ–ˆ์ฃ .
12:06
both positive and negative, intense emotions.
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๊ธ์ •์ ์ด๊ณ  ๋ถ€์ •์ ์ธ ๋‘ ๊ฐ€์ง€์˜ ๊ฒฉํ•œ ๊ฐ์ • ๋ชจ๋‘๋ฅผ์š”.
12:09
So that now when I'm confronted with big, difficult stuff,
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๊ทธ๋ž˜์„œ ์ด์ œ๋Š” ์•„์ฃผ ์‹ฌ๊ฐํ•˜๊ณ  ์–ด๋ ค์šด ์ƒํ™ฉ์— ์ง๋ฉดํ–ˆ์„ ๋•Œ
12:13
I trust that my body will go all the way through the feelings
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์ œ ๋ชธ์ด ๊ทธ ํž˜๋“  ๊ฐ์ •๋“ค์— ์ˆœ์‘ํ•˜๊ฒŒ ๋  ๊ฑฐ๋ผ๊ณ  ์ƒ๊ฐํ•ฉ๋‹ˆ๋‹ค.
12:19
without me being trapped in the dark with predators.
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ํ˜ผ์ž ์–ด๋‘  ์†์— ๊ฐ‡ํ˜€ ํž˜๋“  ์‹œ๊ฐ„์„ ๋ณด๋‚ด์ง€ ์•Š๊ณ  ๋ง์ด์ฃ .
12:25
AN: And I started doing it 20 years after Emily did, but it's never too late,
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์•„๋ฉœ๋ฆฌ์•„: ์ €๋Š” ์—๋ฐ€๋ฆฌ๊ฐ€ ์‹œ์ž‘ํ•˜๊ณ  20๋…„ ๋’ค์—์•ผ ๊ทธ ์—ฐ์Šต์„ ์‹œ์ž‘ํ–ˆ์–ด์š”.
๊ทธ๋ž˜๋„ ๋Šฆ์€ ๋•Œ๋ž€ ์—†์ฃ .
12:30
you can always recover.
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์—ฌ๋Ÿฌ๋ถ„์€ ์–ธ์ œ๋‚˜ ํšŒ๋ณตํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
12:31
CSB: Let's bring up another audience question.
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ํด๋กœ์ด: ๋‹ค๋ฅธ ์งˆ๋ฌธ๋„ ๋“ค์–ด๋ณด์ฃ .
12:36
"How can you talk to your manager or supervisor
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โ€œ์–ด๋–ป๊ฒŒ ํ•˜๋ฉด ์ง์žฅ ์ƒ์‚ฌ๋‚˜ ์„ ๋ฐฐ์—๊ฒŒ
12:38
about the fact that you're experiencing burnout and get real support?"
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๋ฒˆ์•„์›ƒ์„ ๊ฒช๊ณ  ์žˆ๋‹ค๋Š” ๊ฑธ ๋งํ•˜๊ณ  ๋„์›€์„ ์–ป์„ ์ˆ˜ ์žˆ์„๊นŒ์š”?โ€
12:42
A question from Facebook.
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ํŽ˜์ด์Šค๋ถ์— ์žˆ๋˜ ์งˆ๋ฌธ์ž…๋‹ˆ๋‹ค.
12:43
EN: If you're in a workplace
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์—๋ฐ€๋ฆฌ: ๋งŒ์•ฝ ๋‹น์‹ ์ด ์ง์žฅ์— ์žˆ๋‹ค๋ฉด
12:45
where you don't feel like you can say to your boss,
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์ƒ์‚ฌ์—๊ฒŒ ๋งํ•  ๊ธฐ๋ถ„์ด ๋“ค์ง„ ์•Š์ฃ .
12:48
"My mammalian body is having mammalian needs,
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โ€œ๋‚ด ํฌ์œ ๋ฅ˜ ์‹ ์ฒด๊ฐ€ ํฌ์œ ๋ฅ˜์˜ ์š•๊ตฌ๋ฅผ ํ’ˆ๊ณ  ์žˆ๋„ค.
12:51
and I need to adjust my work situation
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๋‚ด๊ฐ€ ์ง์žฅ ๋ถ„์œ„๊ธฐ๋ฅผ ๋ฐ”๊ฟ”์„œ
12:53
to accommodate the fact that I live in a monkey suit,"
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๋‚ด๊ฐ€ ์›์ˆญ์ด ์˜ท์„ ์ž…๊ณ  ์‚ฐ๋‹ค๋Š” ๊ฑธ ๋ฐ›์•„๋“ค์—ฌ์•ผ ๊ฒ ์–ด.โ€
12:58
know that we consult all the time with gigantic corporations
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์ €ํฌ๋Š” ํฐ ๊ธฐ์—…๋“ค๊ณผ ํ•ญ์ƒ ์ƒ๋‹ด์„ ํ•ด์ฃผ๊ณ  ์žˆ๊ฑฐ๋“ ์š”.
13:03
that are making active efforts
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๊ทธ๋Ÿฐ ๊ธฐ์—…๋“ค์€ ์ ๊ทน์ ์œผ๋กœ ๋…ธ๋ คํ•˜์—ฌ
13:05
to incorporate acknowledging people's emotional and physical needs,
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์ง์›๋“ค์—๊ฒŒ ์œก์ฒด์ , ์ •์‹ ์ ์œผ๋กœ ํ•„์š”ํ•œ ๊ฒƒ๋“ค์„ ํŒŒ์•…ํ•˜๋ ค๊ณ  ํ•ฉ๋‹ˆ๋‹ค.
13:10
checking in at every meeting, saying, "Where are you at?",
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ํšŒ์˜ ๋•Œ๋งˆ๋‹ค ๊ทธ๋‚  ๊ธฐ๋ถ„์ด ์–ด๋–ค์ง€ ํ™•์ธํ•˜๊ณ 
13:14
asking people to become aware of and more clear in expressing
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์ง์›๋“ค์—๊ฒŒ ์ž๊ธฐ ๊ฐ์ •์ด ์–ด๋–ค์ง€ ๋ช…ํ™•ํ•˜๊ฒŒ ํ‘œํ˜„ํ•ด๋‹ฌ๋ผ๊ณ  ์š”์ฒญํ•˜์ฃ .
13:19
how they feel
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๊ทธ๋ฆฌ๊ณ  ๊ด€๋ฆฌ์ž๋“ค์ด ์•Œ์•„์•ผ ํ•  ์ •๋ณด๋“ค์„ ๊ต์œก์‹œํ‚ต๋‹ˆ๋‹ค.
13:20
and promoting the idea that managers should be ready to cope
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13:24
when their supervisee comes in and has a bunch of feelings
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๋ถ€ํ•˜ ์ง์›๋“ค์ด ๋งŽ์€ ๊ฐ์ •๋“ค์„ ํ‘œํ˜„ํ•˜๋ฉฐ
13:28
that they need to process and move through.
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๊ทธ๊ฒƒ๋“ค์„ ํ•ด๊ฒฐํ•˜๊ณ  ์ด๊ฒจ๋‚ด์•ผ ํ•œ๋‹ค๊ณ  ํ•  ๋•Œ์š”.
13:30
So it exists. People are working on it. I feel optimistic.
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๋„ค, ๊ฐ€๋Šฅํ•ฉ๋‹ˆ๋‹ค. ๋‹ค๋“ค ๋…ธ๋ ฅ ์ค‘์ด์—์š”. ์ €๋Š” ๊ธ์ ์ ์œผ๋กœ ๋ด์š”.
13:34
And I also know that there's a lot of workplaces
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๊ทธ๋ฆฌ๊ณ  ๋งŽ์€ ์ง์žฅ๋“ค ๊ฐ€์šด๋ฐ์—๋Š” ํ‹€์— ๊ฐ‡ํ˜€ ์žˆ๋Š” ๊ณณ๋„ ์žˆ์–ด์š”.
13:36
that are trapped in this sort of, like, industrial,
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์ผ์ข…์˜ ์‚ฐ์—…์  ์•„๋‹ˆ๋ฉด ๊ฐ€๋ถ€์žฅ์ ,
13:40
super patriarchal, rabidly individualistic mindset,
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ํ˜น์€ ์™„์ „ ๊ฐœ์ธ์ฃผ์˜์  ๋ฌธํ™”์— ๊ฐ‡ํ˜€ ์žˆ๋Š” ์ง์žฅ๋„ ๋งŽ์ฃ .
13:45
where you just need to protect yourself against the toxic culture
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๊ทธ๋Ÿฐ ๋…์•ฝ ๊ฐ™์€ ๊ธฐ์—… ๋ฌธํ™”๋กœ๋ถ€ํ„ฐ ์—ฌ๋Ÿฌ๋ถ„ ์ž์‹ ์„ ๋ณดํ˜ธํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.
13:51
by creating a bubble of love at home,
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๊ฐ€์ •์—์„œ๋Š” ์‚ฌ๋ž‘์˜ ๋ณดํ˜ธ๋ง‰์„ ํ‚ค์šฐ๋ฉด์„œ์š”.
13:54
where everyone in your household cares for your well-being
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์—ฌ๋Ÿฌ๋ถ„์ด ์ž˜ ์ง€๋‚ด๋Š”์ง€ ๊ฐ€์กฑ๋“ค์ด ๊ถ๊ธˆํ•ดํ•˜๊ณ ,
13:57
as much as you care for theirs.
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์—ฌ๋Ÿฌ๋ถ„๋„ ๊ทธ ๊ฐ€์กฑ๋“ค์„ ์ฑ™๊ธฐ๋Š” ๊ทธ๋Ÿฐ ๊ฐ€์ •์ด์š”.
14:00
CSB: How can people who feel truly stuck
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ํด๋กœ์ด: ์ŠคํŠธ๋ ˆ์Šค์— ์™„์ „ํžˆ ๊ฐ‡ํ˜€ ์žˆ๋‹ค๊ณ  ๋Š๋ผ๋Š” ์‚ฌ๋žŒ๋“ค์ด
14:03
take a first step towards wellness?
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๋‚˜์•„์ง€๋ ค๋ฉด ๋ญ๋ถ€ํ„ฐ ํ•˜๋ฉด ์ข‹์„๊นŒ์š”?
14:05
And how do you define wellness, too?
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๊ทธ๋ฆฌ๊ณ  ๋‚˜์•„์กŒ๋‹ค๋Š” ๊ฑธ ์–ด๋–ป๊ฒŒ ์ •์˜ํ•  ์ˆ˜ ์žˆ์„๊นŒ์š”?
14:08
AN: We define wellness as:
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์•„๋ฉœ๋ฆฌ์•„ : ์ƒํ™ฉ์ด ๊ฐœ์„ ๋๋‹ค๋Š” ๊ฒƒ์€
14:09
the freedom to oscillate through all the cycles of being human
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์ธ๊ฐ„์œผ๋กœ์„œ ์ƒํ™œ ์ฃผ๊ธฐ๋ฅผ ์ž์œ ๋กญ๊ฒŒ ์˜ค๊ฐˆ ์ˆ˜ ์žˆ์„ ๋•Œ๋ผ๊ณ  ์ƒ๊ฐํ•ด์š”.
14:14
from effort to rest, from autonomy to connection ...
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์ผ์—์„œ ํœด์‹์œผ๋กœ, ๋˜๋Š” ๋‚˜๋งŒ์˜ ์‹œ๊ฐ„์—์„œ ๊ต๋ฅ˜ ํ™œ๋™์œผ๋กœ์š”.
14:18
And we always say that the cure for burnout is not self-care,
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์šฐ๋ฆฌ๋Š” ๋Š˜ ๋ฒˆ์•„์›ƒ์€ ์Šค์Šค๋กœ ํ•ด๊ฒฐํ•  ์ˆ˜ ์žˆ๋Š” ๊ฒŒ ์•„๋‹ˆ๋ผ๊ณ  ํ•˜์ฃ .
14:22
cannot be self-care.
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ํ˜ผ์ž ์Šค์Šค๋กœ ํ•ด๊ฒฐํ•  ์ˆ˜ ์—†์–ด์š”.
14:23
How can you be expected to "self-care" your way out of burnout?
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์Šค์Šค๋กœ ์น˜์œ ํ•œ๋‹ค๊ณ  ๋ฒˆ์•„์›ƒ์ด ์—†์–ด์งˆ ์ˆ˜ ์žˆ์„๊นŒ์š”?
14:27
You can't.
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ํ˜ผ์ž์„œ๋Š” ๋ชป ํ•ฉ๋‹ˆ๋‹ค. ํ•„์š”ํ•œ ๊ฑด ์‚ฌ๋ž‘์˜ ๋ณดํ˜ธ๋ง‰์ด์—์š”.
14:28
What you need is a bubble of love around you,
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14:30
people who care about your well-being as much as you care about theirs,
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์ฃผ๋ณ€์—์„œ๋Š” ์—ฌ๋Ÿฌ๋ถ„์—๊ฒŒ ๊ด€์‹ฌ์„ ๊ฐ–๊ณ , ์—ฌ๋Ÿฌ๋ถ„๋„ ๊ทธ๋งŒํผ ๊ทธ๋“ค์„ ์ฑ™๊ธฐ๋Š” ๊ฑฐ์ฃ .
14:34
who will turn toward you and say, "You need a break.
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๊ทธ๋“ค์ด ๋‹ค๊ฐ€์™€์„œ ์ด๋ ‡๊ฒŒ ๋งํ•˜๋Š” ๊ฑฐ์˜ˆ์š”.
โ€๋„ˆ ์ข€ ์‰ฌ์–ด์•ผ๊ฒ ๋‹ค. ๋‚ด๊ฐ€ ๋„์™€์ค„๊ฒŒ , ์ž ๊น ๋น„์ผœ๋ด.โ€
14:37
I'm going to help you with this. I'm going to step in in that way,"
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์•„๋‹ˆ๋ฉด 15๋ถ„ ์ •๋„ ์‹œ๊ฐ„์„ ํˆฌ์žํ•ด์„œ ๊ทธ ์ˆœ๊ฐ„ ๊ธฐ๋ถ„์ด ์–ด๋–ค์ง€ ์–˜๊ธฐ๋ฅผ ๋“ค์–ด์ฃผ๊ณ 
14:40
or even just give you 15 minutes
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14:42
for you to yell about whatever the problems you feel at that moment
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14:46
and just be on your side and go, "Yeah!
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์—ฌ๋Ÿฌ๋ถ„ ์ž…์žฅ์—์„œ ์–˜๊ธฐํ•˜๋Š” ๊ฑฐ์ฃ .
โ€œ์™€ ์ง„์งœ? ๊ทธ๋Ÿฐ ์ผ์ด ์žˆ์—ˆ๋‹ค๊ณ ? ๋‚œ ์™„์ „ํžˆ ๋„ค ํŽธ์ด์•ผ.โ€
14:49
I can't believe that happened to you! I'm so on your side," for 15 minutes.
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๋‹จ 15๋ถ„๋งŒ์ด๋ผ๋„์š”.
14:52
Just that can give you enough of a release
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๊ทธ ์ •๋„๋กœ๋„ ๋งŽ์€ ์—๋„ˆ์ง€๋ฅผ ์–ป๊ณ 
14:56
to feel a little bit better to take one more step.
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๊ธฐ๋ถ„์ด ์—„์ฒญ ๋‚˜์•„์ ธ์„œ ํ•œ ๋ฐœ์ง ๋‚˜์•„๊ฐˆ ์ˆ˜ ์žˆ์–ด์š”.
14:58
The cure for burnout is not self-care.
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๋ฒˆ์•„์›ƒ์˜ ํ•ด๊ฒฐ์ฑ…์€ ์ž๊ธฐ ์น˜์œ ๊ฐ€ ์•„๋‹™๋‹ˆ๋‹ค.
15:01
It is all of us caring for each other.
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์šฐ๋ฆฌ๊ฐ€ ์„œ๋กœ๋ฅผ ์ฑ™๊ฒจ์•ผ ํ•ด์š”.
15:03
We can't do it alone. We need each other.
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ํ˜ผ์ž๋Š” ํ•  ์ˆ˜ ์—†์–ด์š”. ์šฐ๋ฆฌ๋Š” ์„œ๋กœ๊ฐ€ ํ•„์š”ํ•ฉ๋‹ˆ๋‹ค.
15:05
EN: Making that happen in real life is, of course, easier said than done.
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์—๋ฐ€๋ฆฌ: ์‹ค์ œ๋กœ ๊ทธ๋ ‡๊ฒŒ ํ•˜๊ธฐ๋ž€ ๋ง์ฒ˜๋Ÿผ ์‰ฝ์ง€ ์•Š์ฃ .
15:10
And one of the things that is my little reminder to myself
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์ œ๊ฐ€ ๋Š˜ ๊ธฐ์–ตํ•ด๋‘๋Š” ๊ฒƒ ์ค‘ ํ•˜๋‚˜๋Š”
15:13
is that when I feel like I need more grit,
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๋๊นŒ์ง€ ๋ฒ„ํ…จ์•ผ๊ฒ ๋‹ค๋Š” ์ƒ๊ฐ์ด ๋“ค ๋•Œ๊ฐ€
15:16
what I actually need is more help.
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์‚ฌ์‹ค ๋„์›€์ด ํ•„์š”ํ•œ ์ˆœ๊ฐ„์ด๋ผ๋Š” ๊ฑฐ์˜ˆ์š”.
15:19
And when I look at Amelia's life, and I think,
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์•„๋ฉœ๋ฆฌ์•„์˜ ์ธ์ƒ์„ ๋ณผ ๋•Œ ์ด๋Ÿฐ ์ƒ๊ฐ์ด ๋“ค์–ด์š”.
โ€œ์•„๋ฉœ๋ฆฌ์•„๋Š” ์ข€ ๋” ๋‹จ๋ จ์ด ํ•„์š”ํ•ด. ์ข€ ๋” ์ธ๋‚ด์™€ ๋…ธ๋ ฅ์ด ์žˆ์–ด์•ผ๊ฒ ์–ด.โ€
15:22
"She needs more discipline,
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15:23
she needs more perseverance, she needs to work harder,"
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15:25
what she actually needs is more kindness.
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์‚ฌ์‹ค ๊ทธ๋…€์—๊ฒŒ ํ•„์š”ํ•œ ๊ฑด ์นœ์ ˆํ•จ์ด์ฃ .
15:28
That's the baseline culture change thatโ€™s going to end burnout forever.
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๊ทธ๊ฒŒ ๋ฒˆ์•„์›ƒ์„ ์˜์›ํžˆ ์—†์•จ ์ตœ์†Œํ•œ์˜ ๋ฌธํ™”์  ๋ณ€ํ™”์—์š”.
15:35
AN: And usually the next question people ask us is,
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์•„๋ฉœ๋ฆฌ์•„: ์‚ฌ๋žŒ๋“ค์€ ํ”ํžˆ ์ด๋Ÿฐ ์งˆ๋ฌธ์„ ํ•˜๋Š”๋ฐ์š”.
15:38
"I don't have anyone like that in my life.
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โ€œ์ œ ์ฃผ๋ณ€์—” ๊ทธ๋ ‡๊ฒŒ ํ•ด์ค„ ์‚ฌ๋žŒ์ด ์—†์–ด์š”.
15:40
I am the leader, I am the one who's doing all of the things."
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์ œ๊ฐ€ ์ƒ์‚ฌ์ด๊ณ , ํ˜ผ์ž ๋ชจ๋“  ๊ฑธ ์ฒ˜๋ฆฌํ•˜๋Š”๋ฐ์š”.โ€
15:43
And the solution for that is probably closer than you think.
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๊ทธ ์งˆ๋ฌธ์— ๋Œ€ํ•œ ๋‹ต์€ ์ƒ๊ฐ๋ณด๋‹ค ๊ฐ€๊นŒ์ด ์žˆ์–ด์š”.
15:47
I mean, I grew up in a household where feelings were, like, not allowed
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์ €๋Š” ๊ฐ์ •์„ ๋Š๋ผ๋Š” ๊ฒŒ ํ—ˆ๋ฝ๋˜์ง€ ์•Š๋Š” ๊ฐ€์ •์—์„œ ์ž๋ž์ฃ .
15:51
and we were not close our whole lives.
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๊ทธ๋ฆฌ๊ณ  ์ €ํฌ๋Š” ์‚ด๋ฉด์„œ ์นœํ•˜์ง€๋„ ์•Š์•˜์–ด์š”.
15:52
And then we started reading the research
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๋‚˜์ค‘์— ๊ด€๋ จ ์—ฐ๊ตฌ ๊ฒฐ๊ณผ๋ฅผ ์ฝ์–ด๋ณด๋‹ˆ
15:54
that said that connection and sharing support was the way out of burnout.
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์‚ฌ๋žŒ๊ฐ„์˜ ๊ต๋ฅ˜์™€ ์„œ๋กœ ์ง€์ง€ํ•ด์ฃผ๋Š” ๊ฒŒ ๋ฒˆ์•„์›ƒ์˜ ํ•ด๊ฒฐ ๋ฐฉ๋ฒ•์ด๋ผ๊ณ  ํ•˜๋”๊ตฐ์š”.
15:59
And we started trying,
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๊ทธ๋ž˜์„œ ์šฐ๋ฆฌ๋Š” ๋…ธ๋ ฅํ•˜๊ธฐ ์‹œ์ž‘ํ–ˆ์–ด์š”. ์ด 30๋…„ ๊ฐ„์˜ ์–ด๋–ค ๋ฒฝ์„ ํ—ˆ๋ฌผ๋ ค๊ณ ์š”.
16:01
and we, like, broke down this 30-year barrier of, you know,
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์ด ์‚ฌํšŒ์˜, ๊ฐ€์กฑ์˜ ์••๋ฐ• ๊ฐ™์€ ๊ฑฐ์š”. ์„œ๋กœ ๊ฐ์ •์„ ๋Š๋ผ์ง€ ๋ชปํ•˜๋„๋ก ๋ง์ด์ฃ .
16:06
societal and family pressure not to, like, feel our feelings around each other.
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16:11
And it turns out that if you feel like you're isolated,
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์—ฌ๋Ÿฌ๋ถ„์ด ๋งŒ์•ฝ ํ˜ผ์ž๋ผ๋Š” ๋Š๋‚Œ์ด ๋“ค ๋•Œ,
16:14
there's probably someone on the other side of that wall, it turns out,
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๊ทธ ๋ฒฝ ๋ฐ˜๋Œ€ํŽธ์—๋Š” ๋‹ค๋ฅธ ๋ˆ„๊ตฐ๊ฐ€๊ฐ€ ์žˆ์„ ๊ฑฐ์˜ˆ์š”.
16:18
who wants just as much as you to connect with someone else.
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์—ฌ๋Ÿฌ๋ถ„๋งŒํผ์ด๋‚˜ ๋ˆ„๊ตฐ๊ฐ€์™€ ์—ฐ๊ฒฐ๋˜๊ณ  ์‹ถ์–ดํ•˜๋Š” ๋ˆ„๊ตฐ๊ฐ€๊ฐ€ ์žˆ์ฃ .
16:21
And we've been isolated
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๋ˆ„๊ตฌ๋‚˜ ํ˜ผ์ž์ผ ๋•Œ๊ฐ€ ์žˆ์–ด์š”.
16:23
because we've been told that it's stronger to be independent.
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ํ˜ผ์ž๊ฐ€ ๋” ๊ฐ•ํ•œ ๊ฑฐ๋ผ๊ณ  ํ•œ๋ฒˆ์ฏค์€ ๋“ค์–ด๋ดค์„ ๊ฑฐ์˜ˆ์š”.
16:27
It's not true.
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๊ทธ๊ฑด ์‚ฌ์‹ค์ด ์•„๋‹™๋‹ˆ๋‹ค.
16:29
We're going to be healthier and stronger when we work together.
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์šฐ๋ฆฌ๋Š” ํ•จ๊ป˜ ์žˆ์„ ๋•Œ ๋” ๊ฑด๊ฐ•ํ•˜๊ณ , ๋” ๊ฐ•ํ•ฉ๋‹ˆ๋‹ค.
16:33
There's probably someone already waiting
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๋ถ„๋ช… ๊ธฐ๋‹ค๋ฆฌ๋Š” ๋ˆ„๊ตฐ๊ฐ€๊ฐ€ ์žˆ์„ ๊ฑฐ์˜ˆ์š”.
16:35
who also wants the kind of relationship that you are desiring.
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์—ฌ๋Ÿฌ๋ถ„์ฒ˜๋Ÿผ ๊ด€๊ณ„๋ฅผ ์›ํ•˜๋Š” ๋ˆ„๊ตฐ๊ฐ€๊ฐ€ ์žˆ์„ ๊ฒ๋‹ˆ๋‹ค.
16:41
CSB: I think that's just so nice to hear, too, in the pandemic,
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ํด๋กœ์ด : ํŠนํžˆ ์ด๋Ÿฐ ์ฝ”๋กœ๋‚˜ ์‹œ๋Œ€์— ๋“ฃ๊ธฐ ์ข‹์€ ๋ง์ด๋„ค์š”.
16:44
when we're all feeling so isolated.
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์ •๋ง ํ˜ผ์ž๊ฐ€ ๋œ ๊ฑฐ ๊ฐ™์œผ๋‹ˆ๊นŒ์š”.
์‹œ์ฒญ์ž๋กœ๋ถ€ํ„ฐ ๋งˆ์ง€๋ง‰ ์งˆ๋ฌธ์„ ๋ฐ›์•„๋ณผ๊นŒ์š”.
16:46
We have one final question we'd like to bring up from the audience,
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16:49
that we'll have to keep brief.
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์งง์€ ๊ฒƒ์œผ๋กœ ํ•ด์•ผ๊ฒ ๋„ค์š”. ์ž, ํ•จ๊ผ ๋ณด์‹œ์ฃ .
16:50
So let's bring that up.
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16:52
OK. "What can you do about burnout
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โ€œ์ด๋Ÿฐ ๊ฒฝ์šฐ์˜ ๋ฒˆ์•„์›ƒ์€ ์–ด๋–ป๊ฒŒ ํ•˜์ฃ ?
16:54
if you are a teacher, where every day is filled with stressors?
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์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ์— ๋งค์ผ ๋‘˜๋Ÿฌ์Œ“์ธ ์„ ์ƒ๋‹˜์ด๋ผ๋ฉด์š”?
16:57
AN: I taught school for five years. That's how long I made it.
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์•„๋ฉœ๋ฆฌ์•„: ์ €๋Š” ํ•™๊ต์— 5๋…„ ์žˆ์—ˆ๋Š”๋ฐ ๊ทธ๊ฒŒ ์ œ๊ฐ€ ํ•  ์ˆ˜ ์žˆ๋Š” ์ตœ๋Œ€์˜€์–ด์š”.
17:01
I burned out after four years and then I pushed through one more year.
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4๋…„ ๋’ค์— ๋ฒˆ์•„์›ƒ์ด ์™”๊ณ , ํž˜๋“ค๊ฒŒ 1๋…„์„ ๋” ํ–ˆ์ฃ .
17:07
If you have any possible means of reducing the everyday stressors
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๋งŒ์•ฝ ๊ด€๋ฆฌ์ž๋กœ์„œ ๊ฒฐ์ • ๊ณผ์ •์—์„œ ์˜ค๋Š” ๋งค์ผ์˜ ์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๋ฅผ
17:12
by getting involved in administrative decisions,
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์—†์•จ ์ˆ˜ ์žˆ๋Š” ์–ด๋–ค ๋ฐฉ๋ฒ•์ด๋ผ๋„ ์žˆ๋‹ค๋ฉด
17:14
that's great, but that's almost never the case.
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๊ทธ๋‚˜๋งˆ ์ข‹์ง€๋งŒ, ์ •๋‹ต์€ ์•„๋‹™๋‹ˆ๋‹ค.
17:16
The thing, number one, is to complete the stress response cycle.
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๋จผ์ € ์ŠคํŠธ๋ ˆ์Šค ๋ฐ˜์‘ ์ฃผ๊ธฐ๋ฅผ ์ž‘์„ฑํ•ด๋ณด์„ธ์š”.
17:19
You can exercise if that works for you.
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๊ทธ๊ฒŒ ์—ฌ๋Ÿฌ๋ถ„์—๊ฒŒ ๋งž๋Š”์ง€ ํ™•์ธํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
17:22
A good night's sleep will do it.
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์ˆ™๋ฉด์ด ๋„์›€์ด ๋  ๊ฑฐ์˜ˆ์š”.
17:24
How do I get a good night's sleep when I have to get up at 5am?
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์ƒˆ๋ฒฝ 5์‹œ์— ์ผ์–ด๋‚˜์•ผ ํ•˜๋Š”๋ฐ ์–ด๋–ป๊ฒŒ ์ˆ™๋ฉด์„ ์ทจํ•˜๋ƒ๊ณ ์š”?
17:27
You have to go to bed earlier,
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๊ทธ๋Ÿผ ๋” ์ผ์ฐ ์ž์„ธ์š”.
๊ทธ๋Ÿฌ๋ ค๋ฉด ์—ฌ๋Ÿฌ๋ถ„์ด ๋” ์ผ์ฐ ์ž˜ ์ˆ˜ ์žˆ๊ฒŒ ๊ฐ€์กฑ๋“ค์˜ ๋ฐฐ๋ ค๊ฐ€ ํ•„์š”ํ•ฉ๋‹ˆ๋‹ค.
17:29
and that means your whole family has to give you permission
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17:31
to go to bed earlier.
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์—ฌ๋Ÿฌ๋ถ„์˜ ์ˆ˜๋ฉด์„ ์‹ ๊ฒฝ์จ์ค˜์•ผ ํ•ด์š”. ๊ทธ๋“ค์˜ ์ˆ˜๋ฉด์„ ์‹ ๊ฒฝ์“ฐ๋Š” ๊ฒƒ์ฒ˜๋Ÿผ์š”.
17:33
They have to cherish your sleep the way you cherish theirs.
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17:35
You can use your imagination
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์•„๋‹ˆ๋ฉด ์ƒ์ƒ๋ ฅ์„ ๋ฐœํœ˜ํ•  ์ˆ˜๋„ ์žˆ์ฃ .
17:37
and imagine yourself pummeling all of the stressors into the ground.
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์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๋“ค์„ ์ฃผ๋จน์œผ๋กœ ๋•…์— ๋‚ด๋ฆฌ๊ฝ‚๋Š”๋‹ค๊ณ  ์ƒ๊ฐํ•ด๋ณด์„ธ์š”.
17:41
And you recover from that,
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๊ทธ๋Ÿฌ๋ฉด ์ข€ ๋‚˜์•„์งˆ ๊ฒ๋‹ˆ๋‹ค.
17:43
because your imagination doesn't know the difference
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์™œ๋ƒํ•˜๋ฉด ์ƒ์ƒ๋ ฅ์€ ๊ทธ ์ฐจ์ด๋ฅผ ๋ชจ๋ฅด๊ฑฐ๋“ ์š”.
17:45
between pummeling the stressors in your imagination
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์ƒ์ƒ์œผ๋กœ ์ŠคํŠธ๋ ˆ์Šค ์š”์†Œ๋ฅผ ๋‚ด๋ฆฌ๊ฝ‚๋Š”์ง€ ์•„๋‹ˆ๋ฉด ์‹ค์ œ๋กœ ๊ทธ๋Ÿฌ๋Š”์ง€ ๋ชฐ๋ผ์š”.
17:48
versus pummeling them in real life.
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17:49
And you surround yourself with a bubble of love,
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๊ทธ๋ฆฌ๊ณ  ์Šค์Šค๋กœ๋ฅผ ์‚ฌ๋ž‘์˜ ๋ณดํ˜ธ๋ง‰์œผ๋กœ ๊ฐ์‹ธ์„ธ์š”.
์—ฌ๋Ÿฌ๋ถ„์—๊ฒŒ ์ด๋ ‡๊ฒŒ ๋งํ•ด์ค„ ์ˆ˜ ์žˆ๋Š” ์‚ฌ๋žŒ๋“ค๋กœ์š”.
17:52
other teachers who can support you and tell you, "Yes, you deserve care.
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โ€œ๋„ˆ๋Š” ๋ณดํ˜ธ๋ฐ›์•„์•ผ ํ•˜๊ณ , ์†Œ์ค‘ํ•˜๊ณ , ๊ต์œก ๋ฐ›์€, ๋Œ€๋‹จํ•œ ์กด์žฌ๋ž€๋‹ค.
17:55
You are a valuable, educated, wonderful human being.
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17:59
You are not just, you know, Darth Vader dealing with these kids.
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๋„ˆ๋Š” ๋‹ค์“ฐ๋ฒ ์ด๋” ๊ฐ™์ด ํ˜ผ์ž ๋ฌธ์ œ๋ฅผ ํ•ด๊ฒฐํ•˜๋Š” ๊ทธ๋Ÿฐ ์กด์žฌ๊ฐ€ ์•„๋‹ˆ์•ผ.
18:02
You are a valuable person who deserves resources, who deserves care,
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๋„ˆ๋Š” ํ•„์š”ํ•œ ์ง€์›๊ณผ ๊ด€์‹ฌ์„ ๋ฐ›์„๋งŒํ•œ ์†Œ์ค‘ํ•œ ์‚ฌ๋žŒ์ด์•ผ.
18:07
who deserves love, who deserves freedom to oscillate."
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์‚ฌ๋ž‘ ๋ฐ›์„ ์ž๊ฒฉ์ด ์žˆ๊ณ , ๊ธฐ๋ถ„์ด ์™”๋‹ค๊ฐ”๋‹คํ•  ์ž๊ฒฉ์ด ์žˆ์–ด.โ€
18:11
CSB: Thank you both so much for joining us together
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ํด๋กœ์ด: ๋‘๋ถ„ ์ €ํฌ์™€ ํ•จ๊ป˜ํ•ด์ฃผ์…”์„œ ๊ฐ์‚ฌ๋“œ๋ฆฌ๊ณ 
18:13
and for teaching us about burnout and the stress cycle.
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๋ฒˆ์•„์›ƒ๊ณผ ์ŠคํŠธ๋ ˆ์Šค ์ฃผ๊ธฐ์— ๋Œ€ํ•ด ์•Œ๋ ค์ฃผ์…”์„œ ๊ฐ์‚ฌํ•ฉ๋‹ˆ๋‹ค.
18:16
This has been really illuminating. So, thanks for your time.
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์ •๋ง ์ข‹์€ ์‹œ๊ฐ„์ด์—ˆ์–ด์š”. ์‹œ๊ฐ„ ๋‚ด์ฃผ์…”์„œ ๊ฐ์‚ฌํ•ฉ๋‹ˆ๋‹ค.
18:19
EN: Thank you so much. AN: Thanks.
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์—๋ฐ€๋ฆฌ : ์ •๋ง ๊ณ ๋ง™์Šต๋‹ˆ๋‹ค. ์•„๋ฉœ๋ฆฌ์•„ : ๊ณ ๋ง™์Šต๋‹ˆ๋‹ค.
์ด ์›น์‚ฌ์ดํŠธ ์ •๋ณด

์ด ์‚ฌ์ดํŠธ๋Š” ์˜์–ด ํ•™์Šต์— ์œ ์šฉํ•œ YouTube ๋™์˜์ƒ์„ ์†Œ๊ฐœํ•ฉ๋‹ˆ๋‹ค. ์ „ ์„ธ๊ณ„ ์ตœ๊ณ ์˜ ์„ ์ƒ๋‹˜๋“ค์ด ๊ฐ€๋ฅด์น˜๋Š” ์˜์–ด ์ˆ˜์—…์„ ๋ณด๊ฒŒ ๋  ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๊ฐ ๋™์˜์ƒ ํŽ˜์ด์ง€์— ํ‘œ์‹œ๋˜๋Š” ์˜์–ด ์ž๋ง‰์„ ๋”๋ธ” ํด๋ฆญํ•˜๋ฉด ๊ทธ๊ณณ์—์„œ ๋™์˜์ƒ์ด ์žฌ์ƒ๋ฉ๋‹ˆ๋‹ค. ๋น„๋””์˜ค ์žฌ์ƒ์— ๋งž์ถฐ ์ž๋ง‰์ด ์Šคํฌ๋กค๋ฉ๋‹ˆ๋‹ค. ์˜๊ฒฌ์ด๋‚˜ ์š”์ฒญ์ด ์žˆ๋Š” ๊ฒฝ์šฐ ์ด ๋ฌธ์˜ ์–‘์‹์„ ์‚ฌ์šฉํ•˜์—ฌ ๋ฌธ์˜ํ•˜์‹ญ์‹œ์˜ค.

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