How to beat burnout - without quitting your job

How to beat burnout!

We all feel a little fried at work and at home. But there are ways to stay alert and recharge.

Raise your hand if you are completely exhausted. Your inbox is a collection of urgent requests. You are constantly being asked to do more with less. Your mind is constantly shuffling priorities, constantly calculating the numberminutes left in the day and whether you will have enough time to complete all your work.

You ‘re not alone. The pandemic a has left many people frustrated trying to juggle work, parenting, caregiving and caregiving. other responsibilities without sufficient support.

Although it is not a medical diagnosis, burnout – especially professional burnout – is linked to a range of health problems , from irritability to cardiovascular disease. In 2019, the exhaustiont professional was officially recognized as a work-related phenomenon by the World Health Organization.

Christina Maslach, now professor emeritus of psychology and researcher at the Healthy Workplaces Center at the University of California at Berkeley, wrote one of the first publications on the subject. burnout and has developed its definition, which includes feelings of burnout, ineffectiveness and cynicism – defined by detachment from work and a lost sense of meaning. She also posted the Maslach Burnout Inventory , the most widely used assessment tool for measuring burnout.

Burnout, she says, is rampant today, in part because many workers feel they can’t say ‘no’ to their employers without being targeted demoted or punished in one way or another.

Some, especially the younger ones, are just quit . But for those who can’t or won’t quit, there are ways to beat burnout.

Practice kindness.

Kira Schabram is an assistant professor of management in the Foster School of Business at the University of Washington, where she is studying how to alleviate burnout among employees. Previous research has conceInsights into finding ways to help employers reduce burnout, she said, but hers focuses on what people can do for themselves.

“For a long time, the assumption was that when you hit burnout, others have to get you out, “Dr Schabram said. She and Dr Maslach stressed that employers are ultimately responsible for the conditions that lead to burnout. professional, but, said Dr Schabram, “employees who can’t leave and don’t receive support can still help themselves.

Dr. Schabra m’s research suggests that small, deliberate acts of compassion towards yourselfand others can help reduce feelings of burnout, whether short-lived or chronic. If your exhaustion is mainly caused by exhaustion, try to schedule breaks in your schedule to take care of yourself, such as preparing a meal. A Dr. Schabram study posted with colleague earlier this year suggested that some people might reduce feelings of burnout after just five minutes of daily meditation.

One-off personal care can help in the short term, but a more effective strategy for chronic burnout is to make it part of your routine several times a day. week. It’s easy to get short, so pick something you can’t wait to do.ire – whether it’s a walk or a dip in a pool – and set reminders for yourself.

Reload and contact.

For Chanea Bond , 32, taking breaks for self-care has been essential in dealing with burnout. As an English teacher at Southwest High School in Fort Worth, Texas, Ms. Bond has experienced all dimensions of life. Burnout – burnout, cynicism and ineffectiveness – over the past year.

According to Dr. Schabram, burnout rates tend to increase. be higher among people who see their work as a call and “not just a paycheck “.Like the teachers.

Each day Ms. Bond can teach a handful of students in person simultaneously in her class and up to 25 online. On top of that, she needs to be emotionally available to talk to her students, who are predominantly people of color, racial inequality, and gun violence. “It’s overwhelming,” she said. “There are a lot of layers of trauma without a lot of resources.

Ms. Bond found this by writing in a journal and reviewing focus on gratitude , help recharegulate his mind and spirit . She also discovered catharsis by attending professional workshops and sharing her struggles with colleagues, friends and on social media. When the emotional weight of the recent miscarriages added to her burnout, she posted about it on Twitter and discovered a sense of comfort as people responded with words of empathy and support.

However, she struggles on a daily basis. “I never wanted to get to Friday – and I never dreaded Sunday – more than this year, and it sucks,” she says.

Lighten your load.

Burnout was also a problem for Dr. Sareh Parangi, endocrine surgeon and professor of surgery at Harvard Medical School and Massachusetts General Hospital, and the president surgeryat the nearby Newton-Wellesley Hospital. Dr. Parangi’s exhaustion had crept in without her noticing, in part due to the weight of the responsibilities she had taken on.

The cynicism he created manifested itself, she said, as a kind of harshly with the patients 1g7m0tk burnout for physicians ), which was overwhelming because talking to patients had always been a favorite part of her job. ” I can “not go on like this,” she remembers thinking.

One Friday night, eight years ago, she finally hit a wall sitting down to write a grant after an “I was exhausted,” she said. When she called her husband to tell him she would be late, he said he was get her and that they were going to go out and have dinner.

“That was smart of him ” she said. “I literally couldn’t move from my chair. It took some energy to change my scrubs.

Dr Parangi realized that she needed to do more things to charge her – spending time with her family, gardening and swimming – and spending less time connecting to the internet.

” I got into CrossFit, “she says, and” spent at least an hour, five days a week, exercising. “

Dr. Parangi also took stock of the responsibilities that she had accumulated and began to unload those that could be assumed by someone. one another. In the end, she had eliminated eight regular tasks from her professional life that no longer needed to be done.

Ask for help.

No matter how your burnout feels, it Getting help is important.Cultures in the workplace vary, but employers are legally required to provide some form of protection for those at risk of burnout, said Steven Azizi, a Los Angeles-based employment lawyer specializing in representing workers in claims against their employers.

Whether your burnout has resulted in medical diagnosis or not, he said, any employer who gives you a W-2 must provide some form of accommodation odation. “If an employee is exhausted, at the very least, he may be entitled to a claim. against stress via the insurance of his employer.

Let others know that you are not OK is also essential, said Dr Maslach. “In some places, the culture of the workplace is such that if you’re not 150% you’re weak or flawed,” she said. “I can’t tell you how demoralizing this is for people. ” So make a deliberate effort to share with a coworker that you are tired, overwhelmed or exhausted. It can help create space for others to vocalize their own struggles, which can help create a more supportive workplace – and a more resilient workforce.


Catherine Zuckerman is a writer based in Washington, DC Her work has been published in National Geographic and The Washington Post.

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