Overview of Course Objectives

1. Define burnout

2. Describe the effects of burnout on physicians, patients, and health care systems

3. Identify at least 3 common thought distortions

4. Identify common methods to re-frame beliefs that may serve physicians

5. Define self-efficacy

6. List 3 specific strategies to decrease clinician burnout and increase resilience

7. Identify at least one action participants could take to improve their mental well-being

8. Identify at least one action participants could take to improve their emotional well- being

9. Identify at least one action participants could take to improve their physical well- being

10. Implement cognitive behavioral strategies to become aware of negative thinking, to navigate challenging situations personally and professionally

11. Implement cognitive behavioral strategies to create intentional thoughts that will help the individual navigate challenging situations personally and professionally

12. Identify retention strategies for women in medicine

Key Thought Distortions Covered

Understanding Thought Distortions to overcome limiting beliefs and prevent burnout.

1)    All-or-none thinking. In polarized thinking, things are either “black-or-white” — all or nothing. We have to be perfect or we’re a complete and abject failure — there is no middle ground. A person with polarized thinking places people or situations in “either/or” categories, with no shades of gray or allowing for the complexity of most people and most situations. A person with black-and-white thinking sees things only in extremes. 

2)    Should statements. Should statements (“I should pick up after myself more…”) appear as a list of ironclad rules about how every person should behave. People who break the rules make a person following these should statements angry. They also feel guilty when they violate their own rules. A person may often believe they are trying to motivate themselves with shoulds and shouldnts, as if they have to be punished before they can do anything.

3)    Mental Filter. A person engaging in filter (or “mental filtering) takes the negative details and magnifies those details while filtering out all positive aspects of a situation. For instance, a person may pick out a single, unpleasant detail and dwell on it exclusively so that their vision of reality becomes darkened or distorted. When a cognitive filter is applied, the person sees only the negative and ignores anything positive.

4)    Personalization. Personalization is a distortion where a person believes that everything others do or say is some kind of direct, personal reaction to them. They literally take virtually everything personally, even when something is not meant in that way. A person who experiences this kind of thinking will also compare themselves to others, trying to determine who is smarter, better looking, etc.

5)    Fallacy of Fairness. In the fallacy of fairness, a person feels resentful because they think that they know what is fair, but other people won’t agree with them. As our parents tell us when we’re growing up and something doesn’t go our way, “Life isn’t always fair.” People who go through life applying a measuring ruler against every situation judging its “fairness” will often feel resentful, angry, and even hopelessness because of it. Because life isn’t fair — things will not always work out in a person’s favor, even when they should.

6)     Blaming. When a person engages in blaming, they hold other people responsible for their emotional pain. They may also take the opposite track and instead blame themselves for every problem — even those clearly outside their own control.  For example, “Stop making me feel bad about myself!” Nobody can “make” us feel any particular way — only we have control over our own emotions and emotional reactions. 

7)    Overgeneralization. In this cognitive distortion, a person comes to a general conclusion based on a single incident or a single piece of evidence. If something bad happens just once, they expect it to happen over and over again. A person may see a single, unpleasant event as part of a never-ending pattern of defeat. 

8) Heaven’s Reward Fallacy. A false belief that a person’s sacrifice and self-denial will eventually pay off, as if some global force is keeping score. This is a riff on the fallacy of fairness, because in a fair world, the people who work the hardest will get the largest reward. A person who sacrifices and works hard but doesn’t experience the expected pay off will usually feel bitter when the reward doesn’t come.

Processing Emotion and Journeying Into Physical Transformation to Amplify Self-care and Prevent Burnout.  

Transform® Program: Full Objectives

Program Overview

Transform® is a 12-month physician coaching program awarding 72 CME credits. It combines cognitive behavioral strategies, emotional mastery, physical health optimization, and resilience training to prevent and heal burnout.
NEW: Participants will have twice-weekly live coaching calls (1 hour each), adding structure, depth, and accountability.

Detailed Educational Objectives

Quarter 1: Mental Health Foundations

CBT Principles: Foundational skills for cognitive behavioral awareness

• Identify and challenge negative automatic thoughts impacting professional and personal performance.

• Apply three CBT-based reframing techniques during stress episodes.

• Develop a personal "thought journal" to monitor and shift cognitive distortions.

Onboarding Cognitive Distortions: Identifying common thought patterns

• Recognize at least five cognitive distortions commonly experienced under stress.

• Practice structured reflection to challenge distorted thinking weekly.

• Implement a replacement thought strategy for each identified distortion.

DBT Principles: Tools for emotional regulation

• Utilize at least three DBT skills (e.g., mindfulness, distress tolerance) during high-stress situations.

• Design a personal emotional regulation plan using DBT tools.

• Track emotional triggers and corresponding coping strategies weekly.

Onboarding Stress Scale: Building individualized stress recognition tools

• Develop a personalized 1–10 stress scale based on physical, mental, and emotional indicators.

• Use the stress scale weekly to guide self-care interventions.

• Adjust and refine the stress scale based on reflective journaling.

Onboarding Body Type & Genetics: Understanding the genetic basis for stress responses

• Analyze personal body composition and genetic tendencies affecting stress response.

• Understand the role of genetic predisposition in stress reactivity and recovery.

• Integrate genetic awareness into stress and resilience plans.

Onboarding Nutrition Audit & TDEE: Evaluating nutritional baselines for resilience

• Calculate Total Daily Energy Expenditure (TDEE) and evaluate current intake.

• Identify three nutritional habits impacting energy and emotional resilience.

• Implement one nutritional change based on audit findings.

Quarter 2: Nutrition & Physical Wellness

Onboarding Nutrition Strategy: Personalized plans to prevent exhaustion

• Design an individualized nutrition plan to promote sustained energy and prevent burnout.

• Track energy levels against food intake weekly.

• Modify macronutrient balance based on performance feedback.

Mindful Macros®: Eating intentionally for energy and clarity

• Practice mindful eating with an emphasis on macro balance (protein, fat, carbohydrates).

• Adjust macronutrient distribution to optimize mental clarity.

• Reflect weekly on how food choices impact cognitive and emotional function.

Hunger Hormones and Strategies: Understanding internal hunger cues

• Understand the role of ghrelin, leptin, and insulin in hunger and satiety.

• Implement hunger awareness techniques to improve eating habits.

• Utilize meal timing strategies to regulate hunger hormones.

Body Composition Goals for Weight Loss: Setting realistic, sustainable goals

• Establish SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) for body composition.

• Monitor progress through measurements beyond scale weight (e.g., waist circumference, body fat percentage).

• Adjust strategies monthly based on body composition changes.

Onboarding Consistency Creates Results: Building sustainable health habits

• Identify one key health behavior to implement consistently over 12 weeks.

• Build habit-tracking systems to support new behaviors.

• Reflect and adjust for obstacles to consistency.

Onboarding Exercise Strategy: Structuring physical activity for resilience

• Develop a 52-week exercise plan focused on building resilience through strength and conditioning.

• Customize exercise plans based on stress levels and recovery needs.

• Track performance and recovery to modify plans for optimal outcomes.

Quarter 3: Emotional Mastery

Tracking Progress: Metrics for emotional and physical health

• Establish weekly self-assessment tools for emotional well-being and physical fitness.

• Review and adjust progress-tracking systems quarterly.

• Celebrate micro-wins to reinforce motivation.

Realistic Goal Setting and Handling Disappointment: Managing expectations

• Set emotionally realistic goals aligned with core values.

• Practice self-compassion strategies when facing setbacks.

• Reflect on disappointment as a learning tool rather than a failure.

Is Your Goal Worth It?: Authentic goal evaluation

• Perform regular goal audits to assess authenticity and alignment.

• Create a values-goals matrix to visualize alignment.

• Adjust goals based on changes in personal or professional life.

Radical Acceptance: Integrating acceptance-based strategies

• Implement daily practices of radical acceptance to reduce suffering.

• Identify and release resistance to uncontrollable stressors.

• Journal experiences of acceptance to enhance emotional flexibility.

What if This Is as Good as It Gets?: Releasing perfectionism

• Challenge perfectionistic beliefs with acceptance exercises.

• Practice gratitude for current achievements and status.

• Redefine success in flexible, sustainable terms.

What Age Are You Showing Up As?: Emotional maturity and stress management

• Reflect on emotional reactions through the lens of developmental maturity.

• Identify emotional "younger selves" in decision-making processes.

• Cultivate strategies to lead with emotional maturity under stress.

Quarter 4: Deep Emotional Intelligence and Energy Optimization

Emotional Processing and Grounding Techniques: Practical coping skills

• Practice at least two grounding exercises daily.

• Utilize emotional labeling and journaling to process complex feelings.

• Create a coping plan for high-stress events.

Emotional Eating, Willpower, Urges: Emotional regulation strategies

• Identify emotional triggers for eating patterns.

• Practice urge surfing and mindful substitution strategies.

• Track emotional eating episodes and resilience responses.

Get Snobby with Your Extras: Selective commitment for energy preservation

• Audit commitments to eliminate non-essential energy drains.

• Develop a personal "yes/no" framework based on core values.

• Implement monthly reviews to prune unnecessary activities.

Identifying Your Core Desires: Anchoring growth in authentic emotional goals

• Create a Core Desire Map.

• Align monthly goals with core desires.

• Reflect quarterly on how actions align with true emotional needs.

Understanding Old Habits Coming Back: Recognizing patterns compassionately

• Track recurring patterns without judgment.

• Develop compassionate intervention strategies for habit relapse.

• Celebrate increased self-awareness as progress.

Self-Boundary and Boundaries with Others: Establishing protective limits

• Establish personal non-negotiables for self-care and boundaries.

• Practice respectful boundary-setting scripts.

• Reflect monthly on boundary integrity and adjustments needed.

Advanced Personal Growth Topics (Supplemental)

• Recognizing What Is Yours... And What Is Not: Differentiate personal responsibility from external influences.

• Protection for Empaths: Develop energetic and emotional protective strategies.

• Strengthening Relationships Through Communication: Implement high-trust communication models.

• Compassion and Forgiveness: Practice forgiveness work to release emotional burdens.

• Managing Conflict: Apply structured conflict resolution frameworks.

• Allow Growth by Leaning into Discomfort: Normalize discomfort as a catalyst for growth.

Weekly Call Structure

Session 1 & Session 2 includes:

Core Topic

Teaching

Interactive Group Coaching

Practical Application Focus

Reflection + Q&A Integration

60 minutes for each session x 48 weeks= 96 Hours of Live Coaching

• Calls will be recorded and available for replay.

• Attendance tracked for CME completion.

52-Week Workout Program (Overview)

• Format: 10–30 minute sessions, scalable

• Coaching: Each workout provides a mindset top for burnout prevention

• Focus: Strength, stamina, mobility, resilience

• Tools: Minimal equipment (dumbbells, bands)

Conclusion

The Transform® Program offers a truly holistic approach to cure and prevent burnout:

• Mental (CBT/DBT Coaching, Emotional Intelligence Training)

• Physical (Strength Workouts, Yoga)

• Emotional (Meditation, Boundary Setting, Reflection)

• Nutritional (Mindful Macros®, Resilience Eating Plans)

Participants will be fully supported physically, emotionally, and mentally, promoting sustainable resilience and long-term prevention of physician burnout.