How To Manage Burnout
What is burnout? We all seem to have an intuitive sense of it, but let’s break this down. Burnout is defined as...
1. Emotional exhaustion – the fatigue that comes from caring too much, for too long;
2. Depersonalization – the depletion of empathy, caring, and compassion; and
3. Decreased sense of accomplishment – an unconquerable sense of futility: feeling that nothing you do makes any difference.
Sound familiar? If you’re feeling burnout, you’re not alone. Here are some common reasons why burnout is on the rise.
First, many of us feel constant pressure to produce more and better results at our jobs. This is usually driven by a need to show our worth. But you are not an iPhone. There is no outdated or updated version of you. You do not have to constantly prove your value by staying on the cutting edge. You are worthy simply because you exist.
Another reason for burnout is that taking vacation isn’t exactly encouraged (in the US). How will you deliver on your work if you are simply not working? As illogical as it feels, substantial research has shown that people produce better work when they take proper vacations. Rest is not just a nice thing to do for yourself, it’s also beneficial to your ability to work.
It is also important to note that an uneven distribution of wealth leaves some people with no choice but to work. BIPOC individuals experience the negative impact of this disparity at much higher rates than white individuals which correlates with lower access to housing, food, and healthcare. It’s no wonder that we have a culture of burnout when we don’t provide everyone with the necessary resources to take care of themselves.
So how do we stop burnout? If you’re like most people, you’ve already tried checking off your to-do list in order to reduce stress. And if you’re like most people, that hasn’t worked.
Why?
Because the stress that builds up from these checklists cannot be released by completing tasks. In order to manage the stress stored in our bodies we need to speak body language. Research shows that the single most effective way for our bodies to process stress is by engaging in physical activity (typically for 20-60 minutes per day).
This can be literally anything: Dance. Run. Jump up and down. Do yoga. Just move.
For all of you out there who immediately groaned at the idea of this, there are other ways to help your body process stress. These strategies include: breathing exercises, positive social interactions, laughter, affection, crying, and (my personal favorite) creative expression.
Seemingly, none of these strategies have anything to do with the actual stressor you are struggling with, so why would they work? Remember, you are not trying to solve the actual thing that is stressing you out. You are targeting the stress that has been created inside of your body which now needs to go somewhere. Your body has no way of understanding that you’ve met your responsibilities, but it absolutely understands (and thrives on) an endorphin release from physical activity. What is your favorite way of releasing stress? Share in the comments below!
Reducing stress benefits your mental health and well-being, but it will also improve your productivity. Stress makes you less capable of getting your work done, which, in turn causes you more stress and makes you even less capable of getting work done. It’s a horrible feedback loop. Interrupt it by moving your body and reducing burnout.
I want to note that I’ve referenced most of this information from Emily and Amelia Nagoski’s groundbreaking book: Burnout: The Secret To Unlocking The Stress Cycle, which completely changed the game in helping me with my own burnout. I highly recommend it for anyone who wants to dive deeper into these concepts.
This has been your reflection on the energy of the week. I am a licensed psychotherapist who likes science and spirituality. Tune in next week for new insights!