4 ways to avoid Burnout
Burnout arises from chronic stress at work. It’s characterised by may physical and psychological losses. Loss of identity, loss of engagement, loss of sleep and loss of energy to name a few. It’s fuelled by a lack of control (eg workload, resources and schedule) and clarity in your role (think restructures and picking up extra roles not overtly discussed).
Read on for 4 ingredients in navigating your way out of a burnout trajectory and move in the direction of a more engaged, inspired, motivated, and energised work life.
1. Fuel yourself first
We know self-care matters, yet for many it falls off the list or is de-prioritised in favour of work commitments and expectations.
If you are experiencing chronic work stress, and don’t rest and recharge regularly, the signs of burnout will appear – tension headaches, exhaustion, fatigue, irritability, emotional overwhelm and easily triggered, using substances to feel better or numb, sleep disturbances, and becoming disconnected. You need to refuel, as you would your car; to recharge, as you would your phone; to fit your oxygen mask first….
“It may have been a while since your last flight (with the pandemic)…. So here’s your reminder…IT IS CRUCIAL TO FIT YOUR OWN OXYGEN MASK FIRST…. SO YOU CAN HELP OTHERS. Remember this. EVERY DAY.”
Some ways to fit your oxygen mask first:
i) Schedule time in your diary for yourself and treat it like a paid appointment (this is self-care/oxygen mask time). You refuel your car, and plug in your phone each day; YOU NEED TO RECHARGE YOURSELF if you are to function optimally, and not run out of steam. Make this a non-negotiable.
ii) Make a list of what refuels or resets you – a run, taking off your shoes and sitting for 5 minutes before preparing dinner, listening to a guided meditation, calling a friend to debrief…. What activities
· refill your cup,
· recharge your energy, and
· reset your nervous system.
If you’re lucky one activity might refill, recharge and reset you.
iii) Get clear on your boundaries – What needs to be contained? Where do I get distracted and lose focus? Some ways to set and maintain boundaries:
· Make a conscious decision on your start and end time for work - and respect it.
· Turn notifications off (on phone and computer) so you can focus.
· Checking emails 2-3 times per day rather than be drawn in to their demands. Not easy I know… but… is there the possibility of an auto-reply with this information in it, or add it to your email signature, or let your manager or team know). If that’s too much, find something that is workable for you.
· Schedule in breaks – and take them!
iv) Say NO – Closely related to boundaries.
The burnout path is typified by spreading yourself too thin and spending too much time and energy trying to change or influence things outside of your control. Check in with yourself:
1. If I say yes to that/them, what is the cost? Or
2. Can I control the person or outcome? What’s the cost (to me) of doing this?
And if you’re a people pleaser, know you are more prone to burnout as you tend to put your own needs last. Remember your oxygen mask, and put it on!
2. Learn how to Manage stress
My go-to is mindfulness meditation and yoga. For some of my friends it is a run, or a workout. For others it is speaking with a friend, or talk therapy. What helps you de-stress; aside from Netflix and scrolling social media. These tech aided activities may be helpful to numb out and escape (and that’s absolutely fine) however they are not sufficient for self-care. I would recommend complementing screen time with some activities that are nurturing for your nervous system and support you to process thoughts and emotions (so you’re not awake at 2am when they come up for review).
Nurturing activities provide the opportunity to balance your nervous system; and physically and emotionally recover and reboot. The signs of burnout that let you know you need more stress management strategies in your toolkit are: heightened anxiety, difficulty managing emotions, feeling overwhelmed, exhausted and fatigued.
3. Seek support and stay connected
Ask for help; and have some fun.
The first sign of burnout is feeling disconnected. If you don’t already, take time to know your support crew.
Who is in your corner?
Who has your back?
Who can you let help you?
And check in with them.
Stay connected and stay supported. Who are you connecting with this week? Can you catch up with a work colleague for a coffee, a walk, or lunch? If you’re still working remotely, schedule a meeting to catch up on a social level.
4. Get back to basics
Sleep, food and movement….. the fundamentals for good health. We know this and yet our busy modern lives can leave us stretched to the point that these essentials become neglected.
Sleep.. to recover
A changed sleep pattern is a symptom of burnout. If you’re experiencing insomnia get yourself some help – make an appointment with your GP.
Sleep is our recovery time. Without sleep our brain cannot function properly.
Do you know your ideal sleep hours to function at your best (it’s most likely somewhere between 7 and 9 hours)?
Ask yourself, ‘What do I need to do to clock up these hours (or get enough sleep) most nights?’
· By saying no to something?
· Setting an alarm to ‘unplug’ from work or screens
· Stop drinking caffeine or alcohol earlier
Food.. to refuel…
Ask yourself, ‘What food fuels me best? Is there a food I’m eating that causes me brain fog, or digestion issues? ‘Is my nutrition sufficient to keep my energy levels going?’ Do I need a boost of vitamins and minerals by way of food or supplements?’
If you don’t know, get some help. Find a dietitian or nutritionist who lives and breathes this stuff to support you.
Movement.. to recharge or reset….
Ask yourself, ‘How am I moving my body to energise myself, or calm my nervous system, so I’m not so exhausted at the end of the day. Do I need to expel my stress with aerobic activity, or with mindful movement (eg. yoga, tai chi, or pilates)? What works best for me?’
You will function better when you 1) fuel yourself first, 2) utilise strategies to manage stress, 3) connect with others (personally and professionally), and 4) tend to the fundamentals (sleep, nutrition, movement).
If you need support with burnout, stress management, or want to improve your psychological wellbeing I work with individuals as a counsellor, mindfulness teacher, coach and psychotherapist. Book in a 10 minute chat and we can talk about what you need and if I’m a good fit for you. Nicky