Ways to Conquer + Avoid Burnout
Burnout isn't just reserved for CEOs of giant companies or supermoms trying to "do it all." Burnout can creep up on you over the course of months or even years and exhaust you to your core rendering you unable to continue doing the work you once loved.
Think you may be on the road to burnout?
Take this quick little quiz to find out:
Have you become irritable or impatient with clients?
Are you feeling exhausted most of the time or feel unable to be productive?
Have you lost the satisfaction you once had from your work or creative projects?
Are you experiencing a shift in your physical well being (ie: increased headaches, back pains, etc)?
Do you feel stressed on Sunday nights thinking about the week ahead?
If you answered yes to any of these questions, you may want to take a step back. Also, let’s just pause to note that this is normal, it happens and it’s okay. Below are a few ways to alleviate burnout and hopefully help you avoid it altogether.
WAYS TO HELP YOU ALLEVIATE BURNOUT:
1. Take a deep breath -
Meditation might be your answer to tackle your sizzling burnout. Apps like Headspace or Calm walk you through meditation exercises to help recenter you. Even just 10 minutes a day can be so helpful. Even if you don’t dig meditation, try a little mindfulness. Go on a walk without your phone (what!?). Eat dinner without talking, watching or listening to anything or anyone. Fold laundry and focus on each movement of your arms. You can turn anything into a mindfulness practice!
2. Talk to a loved one (or an expert) -
Catching up with a close friend can help break up those stressful schedules. Talk about something other than work to help get your mind off of it. Schedule a coffee date or Zoom hang. Get it on your calendar so that you actually make space for this time. If things feel like you truly can’t get control or are on a super high level of stress and anxiety, it might be a good idea to find a counselor, therapist or coach.
3. Shut it down -
Time to turn off the technology and go analog. Shut down the desktop and turn off the tablet. An electronic free afternoon might be the perfect cure. Still need to get stuff done for work? Try the pen and paper route instead for a bit. If you need to be on your computer, close all your apps and browser tabs. Have JUST ONE THING open. Also try to set screen hours. Say 7:30pm is the cut off time to turn off the TV + phone and instead read or play a game.
WAYS TO HELP YOU AVOID BURNOUT IN THE FUTURE:
1. Learn to say no -
Easier said than done, right? I'm a recovering people-pleaser, so I get it. Learning to say no can help you big time with future burnout. Think of the more meaningful things you can say yes to when you say no to more tedious things. Boundaries in business takes practice, so just know that each time you say no it gets easier. (Hot tip: accept that the other person will likely have uncomfortable feelings about your boundaries and that’s okay.)
2. Save some white space in your schedule -
Overcrowding your schedule means there’s no space for rest. Keeping time slots clear in your planner will help you avoid burnout. Create a standing meeting with yourself weekly (or even daily) to catch up on that favorite show or read a few chapters of a book. Just step back. Remember, rest is not a reward.
3. Give yourself rest -
The best way to avoid burnout is to get plenty of rest. If you can, try stop binging the latest Netflix original and go to sleep early (listen, it’s hard and I get it!). Take the weekend off of work. Plan a vacation and DON'T CHECK EMAIL! Actually allow yourself to rest and reset. If these options feel too big, try smaller moments of rest to start with. Go for a ten minute walk. Get up and stretch before starting your next task. Call someone you love and talk with them for 10 or 15 minutes. Breathe.
