How To Manage Burnout
This has been such a challenging year (or two or 12?) and burnout has been a major challenge for many of us. Here are some ways to reduce your burnout and feel more like yourself again!
This has been a long year! Many of us are navigating new work environments, whether at home or in modified workplaces, or have lost jobs entirely. Add family responsibilities and kids home from school, limited social connections, the illness or passing of those we love, as well as tremendous uncertainty about the future, and we have a perfect storm for feeling overwhelmed and burned out.
What Is Burnout?
Burnout is a state of dissatisfaction and disconnection from work that leaves you feeling overly fatigued, incompetent, and less connected to your job. It can arise from strictly professional issues, although outside stressors, like family and health stress, increase the likelihood of experiencing burnout.
The phenomenon was identified in the 1970s by a psychologist who described the impact of prolonged stress on those who work in helping professions, but the phenomenon has since been recognized as possible in all careers. Any career can theoretically lead some to feel burned out.
Tips to Reduce Burnout
Many of us have been experiencing increased anxiety since the COVID-19 pandemic began and the resultant changes in our work and home lives have increased the risk of burnout for many of us considerably.
Thankfully, there are a number of ways to reduce burnout and stress, although be aware that none of these will change your life overnight.
Talk about your stress with friends and family, co-workers, or a mental health professional. Building connections with colleagues can be particularly helpful to increase engagement at work.
Manage your schedule and work boundaries. Try your best to schedule breaks during your work day and make sure you set limits on your workday itself. It can be easy to get caught up checking emails into the evening, but try and set clear limits on your time, particularly if you work from home.
Get outside! Research has shown that being in nature has a profound effect in helping us relax. If you can do so comfortably, find a local park or nature conservancy to go for a walk or sit on a bench. Challenge yourself to be in nature mindfully, so try to focus on the sounds of the birds rather than thinking about your next work deadline.
Protect your sleep. Sleep is important in helping us recharge physically and mentally, so developing a solid sleep routine can help. Don’t obsess over having the perfect sleep every night though!
Balance your body. In addition to sleep, try your best to focus on getting at least 150 minutes of moderate-to-vigorous exercise a week. Make sure you try to maintain a balanced diet to fuel your exercise. Taking care of our bodies by prioritizing sleep, diet, and exercise can have significant effects on our mood and stress.
Manage your mindset. If some of your burnout is related to seemingly unattainable work demands, reframe these expectations and accept the fact that you won’t be able to do everything or please everyone. Also try to find something about your job that you value or provides a sense of meaning, even if that feels limited right now.
Speak with your manager/HR about modifying your role. If you’re experiencing prolonged disconnection from work, have a conversation with your employer about identifying ways to modify your role. Keep in mind that not all jobs or employers will be responsive to this approach.
Explore new professional opportunities. If you continue to struggle with burnout and have tried the strategies above, consider other employment options. You’ve probably already been fantasizing about changing jobs anyway!