Focus on Self-Care as a Way to Prevent Burnout

When I was younger in my career, a friend bought me a demotivational calendar from despair.com.  Many of the calendar pictures I laughed at.  However, when I came across the one on attitude, I had to pause.  

The picture for March was a lit match standing high above a bunch of other matches that were unlit.  Below it read:  “Burnout:  Attitudes are Contagious.  Mine Might Kill You.”   

Yikes!

Attitude @ Despair.com

At the time, I remember thinking how unfunny this was.  It came at a time in our world when we were seeing mental health issues across the United States.  The Unabomber, marathon bomber, school shootings, club bombings, and concert shootings, were all becoming a part of our world.  As a mom with small boys, it was a scary reality in a world that felt out of control.  

Fast forward to today, the situation has not improved as much as I would like.  However, what has been improved is the acknowledgment of mental health issues and a reminder that we must be able to talk openly about mental health and ask for help, when / if we need it. 

Burnout happens.  It happens when we do not take care of our mental health and exhaust ourselves from attempting to meet expectations of work, family, our communities, heck, the world. 

I have noticed that many of you have been putting in long hours and working tirelessly to meet deadlines and deliver exceptional results.  While dedication and hard work are admirable qualities, it’s essential to prioritize your well-being and prevent burnout. 

Burnout has various severities as well.  Burnout can impact your health and happiness but also diminish your productivity and effectiveness in the long run. 

So, let’s talk about some practical things we can do to prevent burnout and find a healthier balance between work and life:

1. Recognize the signs:  It’s important to recognize the signs of burnout early on.  If you are feeling exhausted, overwhelmed, or emotionally drained, it may be a sign that you need to take a step back and prioritize self-care.  Pay attention to your physical and mental well-being, and don’t hesitate to use paid time off or other benefits accessible to you to prioritize your well-being. 
2. Set Boundaries:  We also need to be really good about establishing boundaries between work and personal life to prevent burnout.  Designate a specific time for work and disconnect from work when you are off to prevent work-related stressors during your downtime.  Setting boundaries allows you to recharge and prioritize activities that bring you joy and fulfillment outside of work.
3. Prioritize Self-Care:  Make self-care a priority in your daily routine.  Engage in activities that promote physical and mental well-being, such as exercise, meditation, yoga, hobbies, reading, or spending time with loved ones.  Remember that taking care of yourself is not selfish but essential for your overall health and happiness.
4. Manage Your Time Wisely:  Effective time management is key to preventing burnout.  Prioritize tasks based on importance and urgency and allocate time for breaks and relaxation. Utilize tools such as calendars, to-do lists, and time-tracking applications to organize your tasks and ensure that you are making the most of your time.  Use the productivity hacks I have shared these past two months to make better use of your time.  All of these will help you manage your time wisely. 
5. Learn to Delegate:  Don't be afraid to delegate tasks and responsibilities to your colleagues or supervisors when needed. Delegating tasks not only lightens your workload but also fosters collaboration and teamwork. Trust your teammates to handle tasks competently, and be willing to offer support and assistance when needed.
6. Communicate Openly:  If you are feeling overwhelmed or stressed, don’t hesitate to communicate with your technical lead, manager, or peers.  Open and honest communication fosters trust and allows us to address issues proactively.  Together, we can find solutions and can support each other through challenging times. 
7. Take Regular Breaks:  Make sure to take regular breaks throughout the day to recharge and refresh your mind. Step away from your desk, go for a short walk, or engage in a brief relaxation exercise. Taking breaks not only improves productivity but also reduces the risk of burnout by preventing mental and physical fatigue.
8. Celebrate Achievements (Regardless of the Size): Take time to celebrate accomplishments and milestones along the way.  Recognize your hard work and dedication and acknowledge the progress you’ve made.  Celebrating achievements boosts morale and motivation, making it easier to stay motivated and engaged in your work. 

Did I miss any that you use in your day-to-day life?  Share in the comments below! 

Preventing burnout requires a proactive approach to self-care and well-being.  By prioritizing your health and finding a healthy balance between work and life, you can prevent burnout and thrive in your career.  Remember, you are valued.  You are a valued member of my team.  Your well-being is my top priority. 

Happy Thursday all,

-srt