Beat Burnout: Strategies to Cope

Burnout is a serious issue plaguing the workplace today, and higher education is not immune to its effects. Constant demands, shrinking resources, and blurred work-life boundaries leave many staff members feeling drained mentally and physically, focusing on the negative, and unimpressed with their self-accomplishments. Before you throw in the towel, let’s explore ways to combat burnout individually, and reignite your passion for the workplace.

Spotting the Signs of Burnout:

• Emotional and Physical Exhaustion: Feeling tired and unable to care about work.
• Cynicism: Detachment, negativity, and a sense of being disillusioned with what work has to offer.
• Reduced Sense of Accomplishment: Doubting your abilities and feeling like your work doesn’t matter.

These symptoms can creep up unexpectedly, so be mindful of your mental and emotional state, and identify early warning signs.

Check out this resource to see the 5 stages of Burnout and their symptoms!?

Taking Charge: Strategies for Self-Care

• Set Boundaries: Disconnect after work hours. Schedule breaks and stick to them. Protect your personal time for rejuvenation. Don’t forget to take vacation and mental health days!
• Practice Self-care and Build Healthy Habits: Eat healthy, exercise regularly, and get enough sleep. Engage in hobbies you enjoy to de-stress and recharge.
• Mindfulness Matters: Practice meditation or deep breathing exercises to manage stress and cultivate inner peace. Seek self-understanding; when you have better knowledge of your strengths, weaknesses, values, goals, and needs, you refocus on more realistic, positive outcomes and goals.

Social Support: Talk to trusted colleagues, mentors, or a friend for emotional support and guidance.

For more ideas, check out this resource!

Beyond Self-Care: A Call to Action

While developing strong coping skills individually is crucial, burnout often stems from workplace issues. Let's consider how we can create a more supportive work environment:

• Open Communication: Talk to colleagues and supervisors about goals, responsibilities, and workload concerns. Advocate for realistic expectations and manageable deadlines.
• Collaboration is Key: Share best practices and support one another. Foster a sense of community and belonging within your department. Seek opportunities to help someone, and they may return the favor when you need it most!
• Recognize and Reward: Celebrate achievements, big and small. Acknowledge the value your colleagues bring to the institution. Don’t forget the impact of a thank you note!
• Promote Career Development: Focus on up-skilling staff and help them find ways to grow within their role. Help lift each other up and reach those goals!

Remember, you are not alone. By addressing burnout on individual and institutional levels, we can create a thriving work environment where staff can flourish.

Let's keep the conversation going! Share your thoughts and experiences with burnout. How can we, as a community, better support each other in preventing burnout and fostering well-being in higher education?

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Resources

Bichsel, J., Fuesting, M., Tubbs, D., & Schneider, J. (2023, September). The CUPA-HR 2023 Higher Education Employee Retention Survey. CUPA-HR. 2024, https://www.cupahr.org/

Corporate Wellness Magazine (2023). Navigating Work-Life Balance: Tips for Preventing Burnout in the Modern Workplace. Corporate Wellness Magazine. 2024, https://www.corporatewellnessmagazine.com/article/navigating-work-life-balance-tips-for-preventing-burnout-in-the-modern-workplace#:~:text=Achieving%20work%2Dlife%20balance%20and%20preventing%20burnout%20requires%20a%20combination,seeking%20professional%20help%20when%20necessary.

Maslach, C. (2017). Finding solutions to the problem of burnout. Consulting Psychology Journal: Practice and Research, 69(2), 143–152. https://doi.org/10.1037/cpb0000090

McCormack, N., & Cotter, C. (2013). Managing Burnout in the workplace: A guide for information professionals. Chandos Pub., an imprint of Woodhead Pub.

Prebola, S. (2024). Pause, Pivot, or Plan: HR Trends of 2023. iSolved . 2024, https://www.isolvedhcm.com/resource-center/documents/hr-trends-of-2023-pause-pivot-or-plan

Redmond, P. (2021, August 21). The 5 stages of burnout. Dr. Paula Redmond Clinical Psychologist. 2024, https://drpaularedmond.com/the-5-stages-of-burnout/

Robinson , B. (2023, February 7). New Outlook On Burnout For 2023: Limitations On What Managers Can Do. Forbes. 2024, https://www.forbes.com/sites/bryanrobinson/2023/02/07/new-outlook-on-burnout-for-2023-limitations-on-what-managers-can-do/?sh=6ad04c894343

Swider, B. W., & Zimmerman, R. D. (2010). Born to burnout: A meta-analytic path model of personality, job burnout, and work outcomes. Journal of Vocational Behavior, 76(3), 487–506. https://doi.org/10.1016/j.jvb.2010.01.003