 a sut y gallwn yn gyntaf yn fyddion. Mae'r oedden nhw'n gweld fy modd o'r ymddych chi. Mae'r oedden yn gyntaf yn gyntaf, yr ymddych chi'n fyddio bod nhw'n gwybod ymddych chi'n gwybod a'u bod yn effaith efallai o'r gwaith i gyfnodol i gyd-feydd rydyn ni'n agedeit, ac yn gweld gyda'r defnydd. Mae'r oedden nhw'n gwybod i'n gwybod i gyd-feydd i gyd-feydd yr ymddych chi'n gwybod. Rydyn ni'n gobeithio'r llunyddau, ond ganddo'r fforddi, oherwydd, ond, oherwydd, y ideaf yng Nghymru yma o'r prif o'r ffordd am y cyfnodd. Rwy'n gwybod hynny'n mynd i'r ffodd cymorth o'r ffordd o'r Llywodraeth, o'r Ion Llywodraeth, o'r Llywodraeth. Yn cael ei ddweud, mae'r cynnwys yn dweud yn gweithio. Efallai, hefyd, mae'r definitiad Alunau a'r definitiad Pead i'r Llywodraeth, felly y morhau rwy'n gweld mynd i, ond yw'n neud yn fawr o'r sgol o'r ddafyn i'n holl yn dweud. Felly mae'n gwrdd gennych i'r ddafyn o'r ddafyn i'n ddafyn i'n holl yn dweud. Rwy'n rhai bod ydych chi'n bryd yn fawr o'r hyffordd. Mae ydych chi'n ddweud o'r ddarlodd hynny o'r drwng o'r llwyth o'r llwyth o'r ddarlodd o'r drwng o'r rhaf, iawn ar ddefnyddio cewddio'r dwdoedd. Mae'r pwysig yn deilleg. Roedd ateb yn hyn, ond rydyn ni'n gwybod fan hynny. Roedd yna'n busgyn i meddwl wath chi'n meddwl i adegol a achos i chyffrwyr a phobl agaf ymddangos i melodig yma? Roedd yna didentified gyda'n sylfaen o dd wickedid i chi, rydyn ni'n cael ei chael hyn yn ystod i ni'n dod. Rydyn ni'n gwneud i mi nad eich yw? Roedd, Fyndedyn I'm known as Seferthornig pretty much all I've ever wear. I've got since the funeroses, since the funeroses are related to their meaties, where I define as functions of question, imposter syndrome and lots of other things that I don't wish to label myself as unnecessary. I've been a back-end developer in Truthless since 2009 and stopped specialising in winter 2011. Last week, Burnout was in 2016 and my last major case of imposter syndrome was yesterday when I was updating this talk. So, why am I here? Well, I want to help promote better-looking health. It's too important. I dislike seeing people suffer and leave our community and by that, I don't just mean the local community, I mean developments or I mean the technical community as well. I came up with these tips and tricks when I was last suffering from burnout and I wanted to share them with people because there was too much imposter syndrome in our community. Please note I am not a medical professional. Your mileage may well vary with these tips and tricks. And also some of them are mutually exclusive and by that, I mean they may well help your burnout but they will not necessarily help your imposter syndrome or vice-versa. So what can I help you with and what can't I help you with? Well, these tips and tricks are designed to kick-start recovery of burnout and hopefully prevention of future relapses. I say recovery in air quotes because I don't believe you can fully cure imposter syndrome or burners. I believe you can only recover and prevent further relapses because if you're prone to burning out or throwing yourself into something or prone to feeling of your imposter, you're not necessarily going to ever change like that. It may well be part of your nature. What I can't help you with, well, can't solve all your problems. Some of them maybe be rooted in something that you'd experienced before and need professional help with rather than talking therapies rather than necessarily something that I can help show. You've also got to want to help yourself in the same way as a recovering alcoholic has to be wanted, has to want to help themselves or a recovering addict to some description. Some of this advice will not work for you because it requires you to be in a good place. For example, if I avoid a relapse, I talk about wanting to go to events. If you don't want to leave your house, that's not going to necessarily work for you. So what did I try? I tried therapy, chemotherapy, cognitive behavioural therapy, etc. I tried putting myself out there, which in most cases inspired me to speak. I met my driven heroes and mentors. I tried meditation. I tried buying stuff and other first world problems. Other first world start solutions rather. I tried to stick my head in the sand. I found a new hobby. I tried spelling up all the words again. What works, well? Therapy, it helps, helps both of them. Putting myself out there has helped with my burnout, but it wasn't so great for my hospital syndrome. Meeting my driven heroes and realizing they're human, that helped massively with my hospital syndrome. My new hobby helped with my burnout, but getting a hospital syndrome for that. And attending events such as through and for come, that's brilliant for me to burn out. I guess I don't think you'd buy it all, but it's not great for my hospital syndrome. I tried changing job. My contract ended and wasn't renewed. So I took advantage of being able to look around and try other things within technology. I'm not suggesting that you quit your job, but if the opportunity arises, take a look around and see what else is potentially available within something that you feel that you can provide for yourself and your family. And I explored me more about that a day. I also looked at rest days and mental health days that helped massively with my burnout. What didn't work? Well, meditation didn't work for me. Your knowledge may vary, but it didn't work for me. Buying stuff and sticking your head in the sand, I would hope it's self-explanatory while those didn't work, but they didn't. Everybody comes about what worked. Therapies worked really, really well. I tried multiple times, including cognitive behavioural therapy, more traditional counselling. And I also found that sort of... I also found that therapy, which has worked particularly well for me, isn't a case of like you're on, staying on the counter show, and going to end up doing all sorts of things for entertainment. The idea behind it is similar to that of cognitive behavioural therapy in terms of it's trying to be wide and brave to think differently about certain problems. But the idea behind the treatment therapy is you throw away the unwanted thoughts or the negative thoughts that you're experiencing. And therefore, if he's different to other talking therapies, it's privately funded. This is the biggest problem with therapy. I'm lucky enough to be able to report it. Other talking therapy may be available on the NHS when you are or whatever health service you have in other countries. But they do tend to be fairly limited and it tends to be self-funded. In allowing me to see the work for the trees or work out with the problems I needed to resolve first, because certainly when I started this in the midst of... towards the end of my last burnout, I was in a position where I wasn't even sure what the problems were. It is very slow going. I'm three and a half years in as of this month. I'm still going, but I'm nearly there. Hopefully by the summer I'll be down to a sort of maintenance. A level of attending therapy sessions. What else have worked? Well, put myself out there who's not that speaking. That worked really well for me, but it's probably the most difficult to do for the impossible scenario perspective. It's had more than my burner because it's allowed to focus on different things. Even though there we didn't save a figure of influence in this case for them. I've attended events like Cripple College of Dublin. I've spoken of local user groups. We are very excited. Cripple camps through the Bureau, Cripple College of Down, and regional groups as well. I've got future plans with this as well. I'm not planning on stopping. I plan on showing more camps, potentially in Stash or French, which has people of reasonable standard. I was intending to submit to Cripple Cants Day this year, but due to corona I'm postponing that for next year. Future plans include presenting today via Zoom. I find that putting myself out there really, really helps that I have to do it for the discomfort for it to work with my burner. So the idea is I have to try and present to a bigger audience. That helps me. I think that is just the kind of way that I am. It may not help for you. Give it a go with the small audience first, if you decide to try this, and work your way up. I found a new hobby. I decided to go into the weightlifting and general fitness, because that was also going to help my health problems. I started weightlifting April last year. I went from struggling to lift a 20kg barbell to regularly deadlifting under 100kg, aiming to lift twice my body weight by the end of the year. It helped my CF as well as my mental health. My lung function was around 38%. It is now topping out at about 55%, which is great, because lung function, is going the other way. I thought that would go down, because it is unusual. It is talking to love to cheer. But it wasn't easy. Burnout has kind of happened. It has passed a syndrome and definitely happened. It is also part of searching for fitness. I also tried running around part running during last year, just before my 36th birthday. It isn't for me though. I mentioned this as much, because it can show that you do have to try, you do have to search to find the right thing for you. It is also going to non-drupal eras. There are a lot of people with this fibrosis in the delivery, but it is giving me non-drupal eras, which has helped me because it has shown that other people in other spheres have passed a syndrome as well. I also have many more ideas to do with burnout. Rest days or mental health days, it was a concept introduced to me through fitness. Training schedules often include one or two day breaks. The idea is you have lighter rest days or full rest days. I thought I had difficulty going through my mental health as well. So I had light and full rest days. A light and mental health rest days might be one where I just don't do any work, but continue sort of a normal day. A full rest day I would either just stay in bed all day or watch Netflix all day or sit on the sofa and do very, very little. It was validated to me at least by Boris because that really, really helped him. It's a similar kind of thing of what I do mainly when I'm taking it quite as long at home. Meeting when I end home with a group of heroes, people say don't meet the heroes. I say different because working with people such as these, we've got Stella, Mark, and Nick and myself, working with people such as these helped me because I can learn from them. I can see how to work with support teams. I can see to work differently in terms of back-end development. I can see how to work with front-end teams. I can learn things from that. I saw that they were human and I saw that they had it too. You know, they frequent family houses. Particularly Mark. Mark has told me more about front-end than I need to know, and I did want to know that. He inspired me to contribute to CORE and at last check I got 7.8 million to CORE, mostly thanks to him. Rebuilt my confidence massively when he asked me to help mentor him in back-end work. He frequently referred to my texts after me, helping me to realise that I do know things which helped certainly to the right of the hospital syndrome that says I can't do this, nobody will listen. I've seen people go about and implement things that I've suggested and they were non-drillful heroes. Most of the staff, they hold them. They're still heroes to me. I can't meet these people in real life because part of the people will say they're very easily. It does have an effect on their mental health but thankfully it hasn't had an effect to what might go back to the hospital side of things. People like Ben Murch, Sophie Grace Holmes, Joshua Jones they may not be anything to any more than a title that says progress as well but it shows that it helps show the other side of me that I've developed exists and it's how many people burn out giving new techniques giving new ideas to try. As I've said, it isn't about showing people showing you guys what you know, people are very inspirational. It shows that there are other people out there they have a hospital syndrome they have tips and tricks to use the ideas, some of the ideas surrounding rest steps have taken Ben validated by Ystyn's podcast with Joshua and also Sophie Grace Holmes again through podcasts and videos on Instagram the idea of rest and the idea of training schedules etc. It helps validate that my tips work for me because I've taken the same tips same ideas that I've used to beat my burn out in a hospital syndrome with Drouville the development that they've worked in the Fitzwil a bit of self abomination that hopefully it will show that where they're worth they can work for you. In the same way as I've highlighted one particular person I've worked with and asked, this is Ben he's a Thor of Collegory so he was a lot more of a Thor of Collegory had a lot of hands in my PT he has a system of roses and he's a constant source of inspiration to myself and others The Thor of Collegory came about with something called Thor's Day where he dresses up as Thor and does various parts of his treatment dress as Thor to try to encourage young children to see how he does that and also not just as if I wrote it he's won a multiple awards current meetings that I'd really like to and he's encouraging me with many things in general and fitness which is helping everything for me he's also helping me and others too because since he's given me I've been able to pass on to others and again seeing them implement it helps me think, oh maybe I've done something about this lifting arc So moving on to what didn't work well meditation didn't work for me motorists etc my memory just doesn't seem to work that way I thought more about how do I fix why I'm 71 where that's at the trouble that makes please don't think I'm against meditation and mindfulness I'm not, I have simple work for an awful lot of people it's just my mind is not quite enough or it's not in the right place maybe at the moment it was just that I tried mindfulness on the other I'm going to give this a try during the social distancing that I'm certainly going to have to do over the next few weeks I would hope that buying stuff is self-explanatory a swipe of work but just in case it's an optimal fear of death from needing to work more to work out how I was going to pay that death back it's very widely discredited there's a method of coping but if it works for you then great, I just don't think it should be you know, try ignoring it please just don't it should be fair, it's mandatory but ignoring it won't make matters worse it could lead to potentially other mental health difficulties such as depression foreign someone you can talk to it doesn't necessarily have to be a therapist it doesn't have to be professional health it could be a mentor of work it could be a friend it could be a family member that finds somebody that you think is important ignoring it is not a solution for anything things that have worked for other people that they've suggested to me or I've not mentioned for very specific reasons mindfulness on the other hand I'm going to give this a try because I'm going to give you a video out there showing the other views of mindfulness on the other showing the other views of mindfulness on the other it's just something I've not yet got the chance to try I've just gone to dress classes I've just gone to dress classes at my local gym things have gotten away improving your sleep and sleep hygiene improving your sleep and sleep hygiene now I haven't mentioned sleep too much most of me because for me at least when I have problems getting away and I don't have a sleep hygiene because of that I do keep waking up etc but yeah certainly it's known that sleep and I've experienced it as well good night sleep because I've walked a lot of problems things can look awful up there up to a good night sleep so better sleep hygiene regular bedtime regular get up time sleep until midday one o'clock when you wake up at 9 10pm at 9 should help a lot dietary adjustments and having a more healthy diet cutting out large amounts of additional sugar etc my diet is very specific for myocystic fibrosis therefore I go to Tames to mention this too much however I have started eating eggs eating more whole foods etc I wouldn't say I've gone down sort of a cleaning eating route I still have a good briar I'm serving a lot more than the sort of the plant that is rude as of yet although I am cutting out as much meat from a pre-inspected and I feel a lot better for it but I still have 4000 calories a day that is slowly decreasing and my health improves but 4000 calories a day is not a particularly sustainable diet to most of the people talking to someone that is into their best now I've not really tried this in as much as I've got my therapist at the moment but I am looking around to following the people that I've been talking to in a different manner talking to my friends more etc so hopefully as things will go on and it's time yet to be here for example I will have a support method because it's not necessarily a therapist and seeing the therapist occasionally comes on I've never really been able to completely escape support through therapy mostly because of my physical health problems I'm always looking for other ideas partly to be able to to help spread the word for more people but also because it may help me it may help me further I may find that silver bullet whilst it may not cure my plastic syndrome or it may not stop me burning out together may adjust my routine so much that they become mine and nickels so the way to go from here what ideas can we have in this conversation well I want to produce ideas in our community and develop a discussion around what I've spoken to people and through the association about what we can do as a community what they can do in terms of promotion to try to help with mental health signs things and those are hopefully ongoing I've created a Slack channel mental health because I can't do this alone but also I am only one person I can only have certain ideas so I've created it for a development area for mental health tips and tricks that are able to process improvements actually there is also a wellbeing channel on there which may be more appropriate as all of yourself obviously a volunteer is in any channel Slack or known volunteers are not necessarily professional lawyers or professional culpers and medical trained personnel so it will be a volunteer your line it will vary but I'm hoping that if we can have some sort of central location we can discuss these things it will be great I'm looking at putting pages up from Rhymstod Twrwgol and have ideas for the locations that you can go to in the state of the UK or Irish people who have ideas for Ireland French people from France etc because just because the Samaritans for example exist in the UK doesn't mean that the French version is called Samaritans speaking of charities it is a WordPress charity but they are designing to focus on health within the community called WPNUP I'm looking at what they're doing and I'm going to reach out and say look with the community we have got everything like this can we help you guys can we look at helping the community in ways you have to work as a community there is also the open source mental health initiative or open source mental illness which are a charity that works towards helping those women in the open source realm so here are some links I am sharing this presentation on get up so you won't be able to get all your links don't worry too much if you can't call them down it's WPNUP.org the open source mental health initiative and there is also a post that's in the home.com on down in the last couple of days and I hope it won't come back because there was some very nice information on that about the trip for arriving hospital syndrome it's run by an American who has had one experience with the hospital from a professional level so it looked like it was a very open resource but as I said it came on down in the last few days so hopefully it comes back so we don't need to get to the trying at a mental stage in terms of what can help you as an individual so for example the experiment I mentioned that I have explored myself that was partly the idea of the kind of mental health and fitness what do I like trying there is new hobbies what did I like the most did I like drawing even though what do I like what do I like reading et cetera looking at this more for a hobby perspective rather than necessarily looking at it from a perspective of well I don't know how to read I don't know how to talk I don't know the pencil but that doesn't mean anything to that and I don't just mean there from a postures and growth perspective I need to ease the case that I have no or very little artistic talent from a drawing perspective my artistic talent lies elsewhere so on to the part that is probably a little bit more difficult to do over Zoom questions, suggestions I'm not too sure how we can do this but we do sort of have technically 15 minutes so I've been trying to stimulate some discussion over this I'm just going to finish the last couple of slides and then give it a try so contact if you want to contact me to look at all of this and speak about it further keep the conversation going here's the details for me again presentation will be shared online so don't worry too much if you can't get these things down I'm relatively online if you search you can also search today or just ignore the literary talent or the Australian who is a co-reader terrorist and finally if you ever feel useless someone invented a protective cover for the hockey invented to retell ok so I'm going to suggest we now look at trying to do questions and answers I'm not sure how best to do that so yeah I think we just sort of go from here and say if people have questions and if John could repeat the name of the microphone and I will do the best to answer them any questions comments anything nope ok well in that case please feel free to to reach out and yeah but hopefully we can take this conversation further and we can look towards helping other peoples burn out all the possible syndrome