Feeling Swamped?
Before Covid 19 became a challenge for all of us, burnout was a very real issue for people who care for or lead for others.
Burnout has become an even greater challenge for caregivers and helping professionals since the beginning of the pandemic.
Some Facts About Burnout:
Burnout is exhaustion caused by constantly feeling swamped. It is associated with feeling drained and unable to cope.
Burnout can lead to a reduced commitment towards others or work. It can also lead to depression or aggression. People who suffer from burnout experience reduced cognitive performance, motivation, creativity, and judgment as well as flattened emotional life, social life, and intellectual life.
There may be internal factors that lead to burnout. This may include idealistic expectations of self, high ambition, feeling irreplaceable or work being a substitute for a social life.
There may also be external factors that lead to burnout including high demands, issues with relationships, time pressure, bullying, a lack of freedom to make decisions, a lack of organization or resources or the absence of social support.
Many of us may even initially feel a sense of pride or self-importance that comes with a diagnosis of burnout. Telling myself, “I’m burnt out…but still carrying this load” can reinforce a belief that, “I’m the only one who can do this.” Over time, with burnout, judgement becomes clouded. What begins with working harder can lead to a feeling of meaninglessness.
Good Enough?
Through this pandemic, we have all been white knuckling our way through one wild ride. When pivoting through the fluid experience of changing procedures, letting go of idealistic expectations is part of how we survive. “Good enough” becomes good enough. What does good enough look like for you or your situation? Can you let go of one thing and still be ok?
Change?
We can look at this information about burnout and be overwhelmed, or we can recognize that we could make some adjustments.
For us to be sustainable in our roles and our lives, something needs to change. Non-negotiable areas that require attention are getting adequate sleep, nutrition, physical activity, and time with loved ones who can also care for you.
Self-care can feel selfish. We give others permission to take care of themselves. Can you also give yourself permission to take care of yourself?
Self-Talk?
Self-care is also about the way we talk to ourselves. Is your default answer “yes”? If so, you may be over-functioning to manage the social anxiety of saying “no”. Saying “no” for many, particularly in helping roles and professions, is very vulnerable. Are you afraid of what others might think if you did say no? The need to please others to prove our worth is a recipe for burnout.
What are you inadvertently saying no to by saying yes to tasks that could be delegated?
Does your hyper-responsibility invite others to under function?
Saying No?
Where do you currently find yourself feeling obligation and resentment? These feelings may be indicators that a change is necessary.
There are many ways to say no. I invite you to explore and experiment with ways that also align with who you want to be. Experimenting with saying no to small things is a way to learn that you can survive on the other side of no, and that your worth isn’t dependant pleasing or appeasing.
Next Steps?
What does your most creative, resilient self, look like and sound like? Saying yes and saying no are both part of a balanced life.
What are your resources? Are there untapped resources that you have not explored or activated to make your role sustainable?
Do you talk to yourself the way you talk to those that you love?
And Covid has been so challenging. If you’d like to explore your next steps, send me an email. I’m here for you as a resource.