preventing burnout in the workplace
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From Surviving to Thriving — 7 Essential Self-Care Strategies to Beat Professional Burnout

In the dynamic landscape of the modern workforce, many professionals dedicate themselves wholeheartedly to their roles. While their commitment is commendable, it can come at the risk of crashing into a state of professional burnout.

So, what exactly is burnout? A byproduct of extreme and prolonged stress, burnout is a phenomenon that can impair your mental and physical health. In addition to anxiety, depression, and anger, experiencing burnout can cause headaches, digestive problems, and other complications.

While burnout feels isolating in the thick of it, if you’re experiencing this phenomenon, know that you’re not alone. Burnout affects countless workers from the entry to the administrative level, regardless of their professional expertise and sincere dedication. Nonetheless, some high-demand career paths possess a significantly higher risk of over-exhaustion. Healthcare professionals, first responders, teachers, and human services workers are among those most likely to feel the effects of severe burnout.

If you feel especially worn down, it can be challenging not to lose motivation for your once-valued career aspirations. However, by consciously employing self-care strategies, you help curb the power of burnout — mindfully navigating professional demands while maintaining a healthy work-life balance.

#1: Start with yourself

In the whirlwind of balancing the personal and professional, always remember to nurture your first priority — you. While placing self-care in the front seat may seem counterintuitive, it’s worth remembering that no one runs on “empty.” You can’t operate at your full potential for yourself or others if you aren’t receiving the recharge you need.

A big part of self-care is considering your physical needs. A healthy diet, routine hydration, and regular exercise are essential to overall wellness. While balanced nutrition can improve your mood, focus, energy, and immunity, drinking at least 8 cups of water every day will support the well-being of your body and brain.

Exercise is a proven strategy for reducing stress, but finding time for the recommended 30 minutes daily can feel like a hurdle, especially when you’re already feeling burnt out. One expert tactic to make this manageable is breaking it down: instead of a single 30-minute block, sneak in shorter bursts of activity throughout your day. You don’t need to stop for a ten-minute squat session before lunch — think simpler, like a brisk walk or a calming yoga pose. These low-impact activities work wonders for both body and mind, offering relief without adding any additional stress.

#2: Be kind to your mind

Burnout doesn’t present mental health challenges from sheer stress alone — in fact, the chronic exhaustion that causes this phenomenon affects your brain on a chemical level. Unrelenting stress increases your body’s production of cortisol. Often denoted as the “stress hormone,” cortisol can impact your mood, decrease motivation, and disrupt your sleep cycle.

In this heightened state, emotional exhaustion can become an overwhelming reality with the capacity to affect everything ranging from your personal relationships to overall satisfaction with your life. In turn, depression, detachment, and depersonalization can take hold — facilitating further problems associated with memory, decision-making, and problem-solving.

Embracing mindfulness can be a powerful strategy for negating stress and navigating mental health hurdles. While sometimes discounted as a new-age practice, mindfulness is accessible for anyone seeking peace of mind. It’s about anchoring yourself in the present moment — focusing on sensory stimuli while observing your thoughts and suspending self-judgment. An effective technique for building resilience, mindfulness can aid in preventing burnout by fostering a clearer perspective amidst chaos.

To make mindfulness part of your everyday life, you don’t necessarily need to schedule intense daily meditation sessions. While meditating has profound and positive effects on your mental health, strategies such as deep breathing or incorporating short breaks during your workday help you maintain a mindful outlook while not piling additional priorities onto your plate.

#3: Advocate and connect

When battling a case of burnout, mindfulness alone may not be the mental health remedy you need — and that’s okay! If you’re struggling to harness your wellness, you shouldn’t have to go it alone. Instead, advocate for the support you need.

Seeking professional guidance or counseling can be instrumental in overcoming burnout. The support provided by mental health professionals offers a safe space to share experiences, gain perspective, and receive guidance on coping mechanisms.

If the expense of mental healthcare presents a burden, be as open as possible when sharing your financial concerns with mental health providers. That way, they can help identify an affordable solution that provides the support you deserve.

You can also consider alternate avenues for accessing inexpensive counseling or therapy. Community mental health centers often operate on a sliding fee scale based on income, providing high-quality counseling and psychiatric care at lower costs. Likewise, universities with counseling services may provide care for free or reduced rates. Moreover, nonprofit organizations like the National Alliance on Mental Illness (NAMI) offer accessible resources and support.

 

When you join the Goodwin community, your well-being is our priority. We offer counseling services to enrolled students at no additional cost — providing accessible care and support to help you thrive. Learn more about Goodwin’s free counseling services today!

 

#4: Learn the power of setting boundaries

Establishing and maintaining boundaries is a challenging yet essential practice for mitigating the impact of burnout. These personal and professional limits serve as a protective shield, safeguarding you from overwhelming expectations and demands.

Effectively communicating these boundaries is critical to creating a healthier work environment, cultivating a sense of control, and establishing greater predictability. To set clear professional boundaries, consider defining limits on workload, on-the-clock hours, and the types of tasks undertaken. This proactive approach prevents the accumulation of tasks and responsibilities that frequently contribute to burnout, enabling you to sustain a more manageable workload.

These boundaries should apply to your private life, too. Uphold the line between the professional and personal by avoiding undertaking tasks after hours. Respect your non-working time as your own — rejuvenating your body and mind through self-care, relaxation, and hobbies or interests. Establishing this intentional separation reduces the risk of emotional exhaustion and prevents work-related stress from spilling into your personal life.

#5: Invest in non-work relationships

While our colleagues can provide camaraderie and companionship, nurturing connections outside the workplace is pivotal to buffering the effects of burnout. Healthy relationships with family, friends, and peers inspire a sense of belonging and connection. By fostering a reliable support system, you can find solace, share joys and burdens, and maintain a healthy work-life balance.

Furthermore, relationships outside the workplace contribute to a well-rounded life by providing opportunities for relaxation, enjoyment, and personal growth. Engaging in social activities, hobbies, and leisurely pursuits with loved ones helps you recharge mentally and emotionally.

#6: Celebrate the small things

Acknowledging small achievements is paramount to mitigating the effects of burnout — nurturing a positive and motivating work environment.

Recognizing and appreciating small successes cultivates a sense of accomplishment, elevates morale, and reinforces a positive mindset. Moreover, celebrating minor milestones provides tangible evidence of progress, validating your professional efforts and dedication. Commemorating these little victories can be a valuable antidote to the feelings of stagnation and exhaustion that contribute to burnout — reminding you just how impactful and rewarding your work can be.

Moreover, celebrating small achievements helps break large, daunting tasks into manageable components. By acknowledging and rewarding incremental progress, you maintain a sense of control and focus on the positive aspects of your work — instilling a sense of purpose, cultivating resilience, and encouraging perseverance. In the long run, this creates a more sustainable and fulfilling professional journey, minimizing the likelihood of burnout by emphasizing the value and significance of each step in the process.

#7: Assess the situation

Sometimes, burnout is not solely the result of stress or exhaustion. If persistent efforts to alleviate burnout leave you consistently drained, it may be time to examine whether your workplace fosters the optimal environment for your personal and professional well-being.

A toxic workplace creates a harmful, detrimental atmosphere that significantly impacts the overall well-being of its employees. The adverse culture and practices within such an environment undermine individuals’ mental and emotional resilience, heightening their vulnerability to the damaging effects of burnout. In such cases, evaluating the compatibility of your workplace with your professional and personal needs is essential for fostering a healthier and more sustainable work-life balance.

If you suspect that your stress may be the result of a toxic workplace, consider the following:

• Assessing expectations: Are you overwhelmed by excessive responsibilities, unrealistic expectations, and ever-shifting priorities?
• Colleague conversations: Do your coworkers frequently express dissatisfaction with supervisors, management, or your organization? Do many individuals share the same concerns?
• Culture of communication: Is there poor communication, frequent misunderstandings, and a lack of accountability or transparency in your workplace?
• Supporting success: Are you and your coworkers acknowledged for positive contributions? Are you provided with the support necessary to advance in your career?
• Employee exits: Are your coworkers frequently quitting to continue their careers elsewhere?
• Evaluating values: Are your personal and professional values at odds with your workplace? Are your personal and professional priorities consistently violated?
• Lackluster leadership: Does your organization have unsupportive supervisors who micromanage employees or demonstrate a lack of empathy?
• Tuning in to self-insight: Do you dread going to work every day? Are you anxious when you arrive at the office? Have you noticed significant changes in your personality and temperament?

If your response to many of these inquiries is a resounding “yes,” it may be worth exploring alternative avenues for advancing your career. You deserve a supportive workplace that can foster your growth, actively encourage your professional capabilities, and sustain the balance necessary for your overall well-being.

Curb the burn

The risk of burnout is prevalent across professions — especially in roles that demand the most of us. However, by implementing proactive strategies focusing on self-care, support networks, and stress management, you can mitigate the impact of burnout. Remember, prioritizing your well-being is not a luxury but a necessity — fulfilling your needs personally and professionally.

At Goodwin University, we start with you. Join the Goodwin community today and begin your journey to personal and professional fulfillment! Call 800-889-3282 or text 860-467-1511.