Well-Being Wednesday: How To Bust Burnout

Welcome to the first #WellBeingWednesday of the Fall 2023 season. Today, we're going to explore a topic that impacts everyone at some point in their academic or professional journey: burnout. Keep reading for some signs that you might be dealing with burnout, as well as some strategies for addressing it.

Let’s set the scene: you’re working hard at your job, going through life, and suddenly things start to feel a little overwhelming with a few things falling between the cracks. Maybe you’re also having trouble sleeping or focusing.

These are all potential signs of burnout.

For context, burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Even with the best of intentions, our schedules might be leading slowly but surely to burnout. Here are some other signs of burnout to look out for:

• Physical Signs – Feeling tired and drained most of the time; Getting sick often; Muscle aches and pains; Change in sleep habits and appetite.
• Emotional Signs – Thoughts of failure and/or self-doubt; Feeling helpless, trapped, and/or defeated; Loss of motivation; Decreased satisfaction in things that normally bring accomplishment and joy.
• Behavioral Signs – Withdrawing from responsibilities; Isolation; Procrastination.

As you examine your own commitments and work/life habits, take note of these signs. If you’re starting to feel burnout, try the following:

Take inventory. See how you can support a better balance of work, life, and play. Maybe there’s something you can do to feel more connected with the world around you instead of being so head-down in your job.

Say no. This might be the hardest word to say, but setting boundaries can be a radical act of self-compassion.

Exercise. Getting out of your workspace and moving can dramatically improve our mental health and reduce feelings of anxiety. As you read this, get up and do five jumping jacks (or make angels in a pile of leaves ?? if they're already stacking up on your lawn). How do you feel?

Use your network. You don’t have to go at it alone. Reach out to a friend, co-worker, or family member to see how they can help lighten your load. People are not mind-readers, so they may not know how we’re feeling until we advocate for ourselves. Furthermore, ask how others deal with burnout as they might also be relieved to have the conversation.

As you go through your daily life, and seek ways to prioritize your work-life balance, hopefully these strategies can help you 1) become more aware of how burnout might be impacting you and 2) provide strategies to address it and help you prioritize your own well-being.

Until next time, be well & thrive!

To learn more about our work prioritizing mental health, well-being, student success, and campus engagement in higher ed, visit YOUatCollege.com.