Burnout Part 3

Recap on Part 1 & 2 on Burnout

In the first article of this series on burnout, we explored the 12 phases and enjoyed some snarky little examples of each phase. In the article following, Part 2, we went over some common circumstances and situations that can lead up to burnout. Now in Part 3 we will discuss coping mechanisms that can help alleviate and possibly prevent burnout all together.

I’m not saying a lot of these are easy. Chances are, if you are experiencing symptoms of burnout, you may have trouble setting healthy boundaries. Learning how to is only the first step. Being willing to let others down and to say “no” may be the hardest part of regaining control over your life.

Having been there, I know how terrifying it can be to stand up for your self and your wellbeing. As, I tell my kids, “we teach people how to treat us.” By allowing certain behaviors and situations that are not healthy, we are showing others that the behavior is acceptable. What you tolerate, you celebrate.

Strategies to Prevent Burnout

1. Set Boundaries:
   • Clearly define your work hours and personal time.
   • Learn to say no when your plate is full.
   • Establish clear boundaries between work and personal life.
2. Self-Care Routine:
   • Prioritize self-care activities, such as exercise, meditation, or hobbies.
   • Ensure you get enough sleep each night.
   • Take regular breaks during the day to recharge.
3. Regular Breaks at Work:
   • Schedule short breaks throughout the workday to relax and recharge.
   • Step outside for fresh air and sunlight.
   • Practice deep breathing or mindfulness exercises.
4. Variety in Tasks:
   • Incorporate variety into your daily tasks to prevent monotony.
   • Rotate between different aspects of your work to keep things interesting.
   • Break larger tasks into smaller, more manageable ones.
5. Seek Support:
   • Maintain open communication with colleagues and supervisors.
   • Share your feelings and concerns with someone you trust.
   • Consider joining a support group or seeking professional counseling.
6. Time Management:
   • Prioritize tasks and focus on the most important ones first.
   • Break down larger projects into smaller, manageable tasks.
   • Learn to delegate when possible.
7. Celebrate Achievements:
   • Acknowledge and celebrate your accomplishments, no matter how small.
   • Reflect on your successes to boost motivation.
   • Take pride in your work and the positive impact you have.
8. Regular Check-ins:
   • Regularly check in with yourself to assess your stress levels.
   • Identify early signs of burnout and address them promptly.
   • Adjust your workload or seek support if needed.
9. Professional Development:
   • Invest in your professional growth and learning.
   • Attend workshops or conferences to stay updated in your field.
   • Set realistic career goals and milestones.
10. Cultivate a Positive Work Environment:
    • Foster a positive and supportive atmosphere at work.
    • Encourage open communication and collaboration.
    • Recognize and appreciate the efforts of your colleagues.
11. Time Off:
    • Take regular vacations or time off to recharge.
    • Unplug from work-related communication during breaks.
    • Use vacation time to relax and engage in enjoyable activities.

Preventing burnout is an ongoing process that requires self-awareness and consistent effort. Implementing a combination of these strategies can contribute to maintaining a healthy work-life balance (if that is even possible) and overall well-being. If burnout persists, seeking guidance from a mental health professional is essential.

Don’t feel guilty or ashamed if you have difficulties in setting some of these ideas into motion. It’s hard enough out here in these streets without carrying the weight of guilt around. Try. Try. Try.

Remember, you can do hard things. You are worth the respect and the time to recharge. It has been my experience, that the first time, your voice might shake a little but keep at it and you’ll be telling people to fuck off with ease!

Throughout the years, this is a topic that I have to keep revisiting. Habits are hard to break especially those that may have developed in childhood.

Here are some books that I recommend to everyone I see that is having trouble setting good boundaries or struggling with perfectionism etc.

1. Boundaries by Dr. Henry Cloud and John Townsend

   In the New York Times bestseller, Boundaries, Drs. Henry Cloud and John Townsend help you learn when to say yes and know how to say no in order to take control of your life and set healthy, biblical boundaries with your spouse, children, friends, parents, co-workers, and even yourself.

   It’s definitely heavy on the Christianese but never-the-less great material if you can swallow the biblical references.

2. The Perfectionist’s Guide to Losing Control by Katherine Morgan Schafler

   As psychotherapist and former on-site therapist at Google Katherine Morgan Schafler argues in The Perfectionist’s Guide to Losing Control, you don’t have to stop being a perfectionist to be healthy. For women who are sick of being given the generic advice to “find balance,” a new approach has arrived. This book provides a hands on approach to embracing our total selves and allowing us to do so without guilt for striving and having ambition.

3. The Science of Stuck by Britt Frank

   We all experience stuck-ness in our lives. We feel stuck in our relationships, career paths, body struggles, addiction issues, and more. Many of us know what we need to do to move forward – but find ourselves unable to take the leap to make it happen. And then we blame and shame ourselves, and stay in a loop of self-doubt that goes nowhere. Britt Frank shows the way in this book!

4. The Coaching Habit by Michael Bungay

   Drawing on years of experience training more than 10,000 busy managers from around the globe in practical, everyday coaching skills, Bungay Stanier reveals how to unlock your peoples’ potential. He unpacks seven essential coaching questions to demonstrate how–by saying less and asking more–you can develop coaching methods that produce great results. Might not sound relevant here but it definitely helps setting good boundaries in all areas of life.

5. Daring Greatly by Brene Brown

   Anything written by Brene Brown will change your life bitch!

   Daring Greatly is not about winning or losing. It’s about courage. In a world where “never enough” dominates and feeling afraid has become second nature, vulnerability is subversive. Uncomfortable. It’s even a little dangerous at times. And, without question, putting ourselves out there means there’s a far greater risk of getting criticized or feeling hurt. But when we step back and examine our lives, we will find that nothing is as uncomfortable, dangerous, and hurtful as standing on the outside of our lives looking in and wondering what it would be like if we had the courage to step into the arena—whether it’s a new relationship, an important meeting, the creative process, or a difficult family conversation. Daring Greatly is a practice and a powerful new vision for letting ourselves be seen.

Wrapping up Burnout

I hope readers of this series finds the information helpful and one of the first steps to taking their lives back. May it give them the courage to stand up for themselves in the name of self love and care.

With any great change there must first be the acknowledgement that there is something that needs changing. I hope to have been clear on the phases of burnout in Part 1. If readers recognized themselves or their situations in that list of phases, I hope they find the courage to make the necessary changes to improve their lives and those around them. It’s often said that you can’t pour from an empty cup. It’s our duty to get ours filled so that we may pour into others. I’m not a pro at this but definitely better than I once was.

May the resources provided here bring positive outcomes to all who encounter them. These books listed will change yo life! They have certainly changed mine!

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