By Breanna Robinson
It’s Monday morning, the start of the workweek, and you feel the pressure ramping up around you. The endless emails and phone calls, the imminent deadlines, and the constant demands are taking a toll on you. Feelings of depression seem to creep into every aspect of your life. The thought of facing another day at work causes unease. You may recognize that you’re experiencing burnout, as the symptoms are all too familiar: an inability to be productive, lack of motivation, and overall exhaustion. This can be daunting, making it difficult to find the spark to move forward. If you're feeling inundated and exhausted, NYABJ has you covered. We spoke with Atlanta-based family therapist and member of the American Association for Marriage and Family Therapy (AAMFT) Dr. Shatavia Thomas and Dr. Danyell Taylor-White, a Chicago-based therapist, educator, and researcher, about some ways to help alleviate feelings of burnout as you navigate your day.
1. Implement a Self-Care Routine
Self-care and self-awareness are paramount to improving your feelings and productivity levels. Elements of self-care include taking regular short breaks of 5 to 10 minutes throughout the day, especially if you are staring at a computer or smart device screen all day; practicing mindfulness techniques such as meditation and deep breathing; going for walks in nature or embracing a hobby; and ensuring that you’re getting enough sleep, eating balanced meals, and exercising.“ Basic preventive strategies related to sleep, nutrition, and fitness are essential to assess,” said Dr. Thomas.“ It is important to maintain regular medical screenings and care, monitor breath and vital signs, and identify needs related to therapy, medication, and sources of pleasure and enjoyment. Additional protective factors include nature, music, art, and spiritual forms of support.”
2. Set Realistic Boundaries
Having healthy boundaries is important to determine what will deplete your energy, increasing the chances of burnout. Learn to say "no" to additional tasks when you already feel swamped. Prioritize your workload. When you clock out of work, avoid checking emails or taking calls outside of those hours to create a better work-life balance. “Work culture is also important, so, if possible, I would suggest seeking support from colleagues,” said Dr. Taylor-White. “Additionally, the support of a mental health professional is crucial. If your company has an employee assistance program (EAP), this would be a great place to start.”
3. Communicate Clearly and Seek Support
Communicating honestly with friends, family, and your workplace can help alleviate some stress and prevent burnout. Creating an open and professional dialogue with your manager or colleagues about your workload and the steps you can take to delegate tasks can help you manage without compromising your mental health. “While employees can take steps to safeguard their well-being, employers also play a crucial role in creating an environment that minimizes the risk of burnout,” said Dr. Taylor-White. “This can include fostering a positive workplace culture, ensuring workloads are reasonable, and promoting work-life balance. ” On the other hand, despite communicating what can be helpful to you, it’s also important to acknowledge whether you feel safe enough in your work environment to speak up. “Advocating for yourself requires a sense of psychological safety, which is often absent in environments rife with disrespect and discrimination,” said Dr. Thomas. “When someone feels ignored, dismissed, and unappreciated, speaking up becomes a threat to job stability. Similarly, requesting time off can leave certain employees feeling judged and overwhelmed, and in some cases, unpaid. "She continued, “Not everyone has the luxury of taking leave, calling in sick, or entering the job market to search for a better fit. Some of these tips may not be helpful because they fail to take cultural and contextual factors into account. "Overall, seeking help is not a sign of weakness; it’s a strength. By considering some of these strategies and prioritizing your mental well-being, you can effectively work to subdue feelings of burnout.
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