Burnout: How to Manage It (And Avoid It All Together)
Do you know that feeling when even opening your email feels like just too much effort? Have you ever suddenly realized you’re exhausted but don’t necessarily know why? Do small, regular tasks pile up even though they should be simple? Keeping it together is no small feat. Sometimes just having a personal life can feel overwhelming, much less adding in a full-time job. How do people manage it? Why is it harder for some and seemingly effortless to others?
What is “burnout” and why does it happen?
That feeling of sudden overwhelming stress, exhaustion, and inadequacy is called ‘“burnout.” Although it’s always been around and is fairly common, burnout has been somewhat of a taboo subject until recent years. Now we know that burnout is not the same as having a breakdown, and it doesn’t mean you’re lazy or incapable.
There’s no definitive formula of what makes someone burnout. Every person has different tolerances to different types of stress. Sometimes you don’t even realize that unrelated stressors are combining to more than the sum of their parts.
How to manage burnout once it starts
“Pushing through” is not always the answer. For some situations, a little dedicated focus time and a cup of coffee (or a dozen) can work wonders. Other times, taking a moment to breathe and reassess is more realistic. Different people will find some methods easier than others, but here are some coping mechanisms that can work:
Take a power nap to restart your brain (and remember that caffeine is not a substitute for sleep)
Make a list and break down tasks into manageable steps (pro tip: add in things that will give you a moment to rest like “take a shower” or “eat lunch”)
Find a change of scenery (even something as small as what chair you use or which way the desk is facing)
Phone a friend (they might help you see things more clearly/differently)
Meditate (on everything BUT what stresses you)
Communicate with your boss/coworkers and ask for help (it’s not the same as giving up)
How to avoid burnout before it starts
There’s a few trends sweeping the Millennial and Gen-Z workforce to prevent burnout. Some have criticized the approaches as simply avoiding work (a frequent criticism of the younger generations no matter the context). One such trend, “Bare Minimum Mondays” have become the epitome of the ever-controversial balance between sanity and dedication. First popularized by TikTok influencer Marisa Jo Mayes, the theory behind it is to minimize the “Sunday Scaries” by easing into the work week with a low-pressure start. While Mayes recognizes that Bare Minimum Mondays are simply not feasible for every profession, she insists that making the choice to limit Mondays to “Must-Dos” only has not affected her overall productivity, but it has made her happier in her job. Read more about the technique: https://www.cbsnews.com/baltimore/news/bare-minimum-monday-exploring-new-era-of-sustainable-work-life-balance/
Another trend? Simply asserting your boundaries. Saying no to your boss can feel intimidating, but the employer-employee relationship should be one of mutual respect and reasonable expectations. That’s not necessarily a novel concept, I know, but consider what it means: you have more power than you’ve been led to believe. You’re a person, not a robot and you should be treated accordingly. If your stress is rooted in overwhelming responsibility or workload that you don’t believe is fair for your title or wage, think about speaking with your supervisor and what a more reasonable arrangement would look like.
Watch out for signs that you’re pushing too hard, and give yourself permission to make mistakes and feel tired. We can’t just separate our lives into neat little boxes, no matter how skilled you are at compartmentalizing. That’s okay! Allow yourself to process your stress and express it in healthy ways like exercise, arts, and other hobbies. And yes, this is easier said than done. For many people, relaxing can be hard work. Put in the effort regularly and you’ll see that it pays off in the long run.
Don’t underestimate the importance of a break.
Burnout is part of being a human. It can happen when you least expect it, even during periods of relatively low-stress. Like getting sick on vacation, . A lot of us will manage fine until we let ourselves breathe, so look out for burnout right after high stress periods and after things return to normal. Most important to remember: it can happen to anyone, even those people who are used to the stress.
