How to Avoid Burnout during a Pandemic
What is burnout? The term was originally coined in the mid-1970s by Herbert Freudenberger and is defined as “becoming exhausted by making excessive demands on energy, strength, or resources.” As we cruise through the summer months, we are still dealing with the effects of COVID on our daily lives. People are working longer hours, wearing multiple hats (parent, care-taker, cook, personal trainer, etc.), all the while trying to navigate a rather turbulent environment. Many of us have continued to isolate to some degree and the physical and emotional effect of this “new normal” are taking a toll.
How do you know if you’re experiencing burnout? The Mayo Clinic suggests doing a self-assessment to spot the symptoms of burnout early on. Ask yourself:
Have you become cynical or critical at work?
Do you drag yourself to work and have trouble getting started?
Have you become irritable or impatient with co-workers, customers or clients?
Do you lack the energy to be consistently productive?
Do you find it hard to concentrate?
Have your sleep habits changed?
It’s important to recognize these symptoms and take steps to combat them. Healthcare systems are already overwhelmed with the virus; we have to encourage ourselves and others to be proactive about mental health. Here are a couple of tips on how to avoid burnout:
1. Seek out support. Communication is always key, but even more so now. Put your feelings into words and vocalize them to a trusted family member, friend or co-worker. Community support can help you cope with burnout. Also look into any resources (support groups, telemedicine, etc.) to which you might have access.
2. Exercise regularly. Find a way to move your body that works best for you and your routine. The more endorphins you can create the better.
3. Keep daily structure. Routine creates a sense of security, especially in a time where everything feels a bit up in the air. I know a mother who will still build in time for her “commute” as an opportunity to unwind after a long day of work at home.
4. Practice self-care. Beyond exercising, this might be carving out time for meditation, prayer, quiet time, or doing something you love. Make time to relax and be proactive about protecting this time in your routine.
5. Limit media consumption. The news will always prioritize the splashy headlines and, unfortunately, they tend to be negative. Limit your scroll and how much prime-time television you’re consuming. Lean into your personal headlines like, “Co-workers complete project ahead of schedule!” and/or “Neighbor delivers groceries to an elderly neighbor.”
For me, the burnout is compounded by an ever present sense of anxiety. I’ve been listening to a couple of podcasts specifically on the topic of anxiety TODAY (amidst COVID). I’ve found them incredibly insightful!
Red Table Talk :: Managing Our Anxiety and Fear During COVID-19
Unlocking Us Brené Brown :: Brené on Anxiety, Calm + Over/Under-Functioning
The Happiness Lab :: Calm Can Be Contagious
Some great takeaways:
-Calm is a practice. You have to work at it.
-Try to be slow to respond to stressful situations and quick to think, “Do I have all the information I need to emotionally respond?"
-Panicked responses produces more panic and fear. Anxiety is contagious. Be mindful.
-Actively practice breathing. Place your right hand on your heart and your left hand on your stomach. Close your eyes. Breathe in for 5 counts. Breathe out for 6 counts. Repeat.
-Remember ... freaking out doesn't ever help. ACTIVELY spread calm!
Prioritizing emotional health will help your work productivity in the long run. And remember, we’re all in this together.