How to Avoid Burnout in the Midst of a Pandemic
Burnout is defined as a state of emotional, mental and physical exhaustion caused by prolonged stress. Given the relentless stream of stressors over the past few months, many of us are likely on track to develop burnout if we haven’t already.
“Burnout is a chronic stress that has gone awry,” says Sherrill Ziegler , psychologist and author of Mommy Burnout : How to Recover Your Life and Raise Healthier Children.
Burnout stages
Burnout stages include the honeymoon phase, when a person devotes additional time and energy to dealing with stress; with subsequent mitigation strategies when the person is more moody than usual, but still trying to manipulate everything; followed by chronic stress, a moment when people find it even more difficult to cope and often find ways to separate from others; finally, full-blown burnout.
If these steps seem familiar, well, at least you’re not alone. As a society, we seem to be on a path to burnout together. In those ambitious first few weeks, we started out with big plans: We were going to learn how to bake and knit! After weeks of trying to cope with quarantine and work from home, homeschooling and job loss. Right now, we all seem to be stuck in a phase of chronic stress, which is either pounced on the people around us or is withdrawn from the world as a whole.
“A lot of people are now in stages two and three,” says Ziegler. “We’re all here.”
However, there are strategies we can use even in an age of physical distancing and ubiquitous health and safety concerns. These are some of Ziegler’s recommendations for preventing burnout during a pandemic.
Know the Signs of Burnout
“Knowing the signs of burnout is really important,” says Ziegler. What stage you may find yourself in will be different, and for everyone it will look a little different. Burnt-out people are often detached from others, feel drained and unable to cope, and lack the usual energy. They also often experience physical symptoms such as headaches or abdominal pains.
As Ziegler points out, it’s okay to be nervous and nervous, given everything that’s going on. But just because this stress is understandable doesn’t mean we can’t find ways to cope.
Stay connected with others
We may need to practice physical distancing, but that doesn’t mean we can’t be creative in staying in touch with others. When it comes to preventing burnout, strong social bonds are key.
As Ziegler suggests, in addition to friends and family, rely on online communities that can share some of your concerns. Whatever your situation, whatever your difficulties, there are people who can understand. Be sure to prioritize these connections as they will help protect you from burnout.
Change your standards
It’s okay to cut back on the number of hours at school each day, or give up extra responsibilities at work. As Ziegler points out, as much as we want to do everything, there are simply not enough hours in the day. It is important to be selective about what we take on ourselves and also be practical about what we can do given our constraints.
Set boundaries for yourself
Boundaries are really important, especially these days. Boundaries can help make your workload and family life a little more manageable. Saying no is okay, you can adjust your expectations and prioritize what matters most.
Plan time for yourself
When we add an appointment to our calendar, we do our best to ensure that it is present. Taking care of yourself, in whatever form, is just as important.
“Plan time for yourself each day,” says Ziegler. “When we’re under stress, we don’t tend to cram useful things into ourselves.”
So take some time for yourself. Write this down on your calendar and pay as much attention to this time as to your work responsibilities. Your mental health and wellbeing is very important.
Change the environment
Even small changes in the environment can help us avoid overloading. It can be as simple as moving from the living room to the kitchen, or taking a short walk around the block. Given that we are all at home right now, a little change in our environment will go a long way in helping us feel mentally refreshed.
Move your body
As Ziegler points out, there is a strong link between staying active and good mental health.
“People need to remember that exercise is good for your thoughts,” says Ziegler. Because we are more sedentary than usual, exercise can help us prevent some of the effects of sudden changes in our daily routine.
Even if you only have ten minutes, it might be worth doing some gymnastics or a quick walk.
Practice mindfulness in your diet
Staying at home all day under stress means a lot more snacks and a lot more junk food. Unfortunately, while reaching for a bag of chips or a carton of ice cream is nice in the short term, when it comes to balancing stress, these snacks are more harmful than helpful. Being mindful of what you eat will help in the long run.
Sleep rejuvenates
If you have twenty minutes, consider taking a nap to boost your energy and productivity. Find a quiet place, set an alarm, and try to relax. If it’s difficult, Ziegler notes that power sleep gets easier with practice.
Early afternoon, when your concentration and ability to focus are deteriorating, is a good time to take a nap. Twenty minutes is the golden mean, as 30-60 minutes can make you feel more tired than when you fell asleep. Of course, if you have 90 minutes of proper sleep, that works too, but it’s harder to get out of your schedule.
Pay attention to your words
Words have a way to become reality. “We have to pay attention to what we say,” says Ziegler. Allow yourself to let loose, allow yourself to release all your fears and worries, but then find a way to channel your fears and worries into something productive.
Side hustle and bustle can help you feel in control
If you’re worried about keeping your job safe – or if you’ve been laid off – a part-time job can be a productive way to learn new skills and also give you the opportunity to regain control of the situation.
Now is the time to consider what other skills you can use to your advantage. At the very least, it will help you regain the sense of purpose that is key to periods of potential burnout.
List your fears
There are so many fears and worries in the world now, and for good reason. Rather than stuffing them all in bottles, Ziegler suggests listing them all, and then – and this is the key part – coming up with strategies for how you can handle it if the worst happens.
“Give yourself a chance,” says Ziegler. “Then stop and make a plan around it.”
Are you afraid of losing your job? Can’t pay your rent? Are you sick and need someone to take care of your children? Name those fears and then start making plans. Just thinking about them will help you regain a sense of perspective and control.
The world right now is a scary and stressful place. This cannot be avoided. However, even in the midst of all these worries and concerns, we can still take actions that will help mitigate the worst consequences. Adjust your expectations, take time for yourself, and do everything in your power to stay sane in the long run. Because it will be a long job.