Burnout. Let’s talk about it.
Regardless of whether you’re a student, teacher, nurse, business professional, freelancer, or employed in a wide range of other job families, you have likely experienced the effects of reaching the point of burnout.
Some of us have an acute understanding of the word as the thought immediately triggers sour memories. To others, burnout is less familiar of a friend and one with which they have little experience. Nonetheless, it goes without saying that at some point in the decade that follows, we will all encounter seasons that push our limits and test our ability to keep moving forward.
Below are three ways in which I have learned to get ahead of burnout so that I can show up well for my life.
1. Stay in tune with your mental & physical needs
Are you tired? Do you dread waking up every time your alarm goes off? Do you find yourself easily forgetting important dates and events? This may be a non-verbal cue from your body and mind that a change is required. Think about a car in need of an oil change. When it begins to run low on oil, does it immediately stop working? No, of course not. Initially, the “Check Engine” light comes on. If that sign is ignored, the vehicle will continue to function but the breaks may squeak and its engine rumble. These are the non-verbal cues a car gives to its owner that a change is needed.
The same goes for our lives as it relates to our mental and physical states. Our body will tell us when it feels out of alignment. It is our job to listen to those non-verbal cues and act on them before we completely shutdown.
Instead of going to Taco Tuesday with the girls, you may need to hang back so that you can catch up on some sleep. Rather than joining your coworkers for happy hour, you could use that time to grocery shop for the week ahead. Instead of committing to play in the volleyball league three days a week, why not commit to one Wednesday night session.
Friends, you know the truth. The truth is there is time, you’re just choosing to spend it doing other things.
2. Plan for fun
If you are moving a mile a minute, the tunnel can appear long and narrow with no signs of light in the distance. In these instances, it is vital to plan out, in advance, when you will make time for fun. This looks like outlining the days you’ll take off work to go visit family, attend a concert, or go on a weekend getaway. Plan fun things in advance so that your mind has something to leverage as incentive to keep moving forward.
I want to caution my readers as I write the above sentence. By no means do I condone a lifestyle that “waits for the weekend”. That is no way to live. However, during especially taxing seasons when it is clear that the stress and overwhelm is temporary, I recommend scheduling things to look forward to. These mile markers will maintain your balance as you continue on the course.
3. Say “no” more often
This is the single most important piece of advice I have to offer: say “no” more often. Anytime I’m experiencing hectic weeks or going through a transition where stress is more prominent, I have to be SUPER intentional about my “yes”.
Have you ever considered this? The power of being intentional with each “yes”. If you say “yes” to Lady’s Night on Wednesday, you may forfeit going to the gym in the morning. If you stay up to watch Jimmy Kimmel at 10:30pm, you will feel extra tired tomorrow morning. If you eat the pizza, your tummy will be uneasy for the rest of the day.
“If it’s not a HELL YES it’s a no.”
Jen Hatmaker
Protect your “yes”. I want to scream this from the mountaintops (okay, let’s be real. I don’t live by any mountains. But maybe if I tried, I could yell from the top of my townhouse). Every single “yes” you say gives that thing permission to exist in your life. If we are more intentional about the people and experiences we allow into our day, we will move closer to creating the life of our dreams.
Make Change Today
There are ways to minimize the potential for burnout in your life but it takes work to implement change that will release meaningful results. I have two closing thoughts for those currently experiencing burnout:
- For those whose burnout is avoidable, my advice is simple. Make the change. Apply for a new job, start waking up an hour earlier, meal prep your week in advance, say “no” to Girl’s Night Out — do whatever is in your power to minimize the imbalance.
- For those whose burnout is out of your control, I ask that you have grace with yourself during this difficult season. I know those words sound hollow and fluffy compared to the overwhelm and exhaustion you’re currently feeling but some seasons require that we just walk straight through the flames, full force ahead.
Remember, celebrate the small wins. Give yourself grace. Do the best you can with what you’re given. And when you come up short, acknowledge the deficit and reevaluate for the future. You are in control.