5 Strategies to Deal with Burnout Stress

Are You Experiencing Burnout?

How is one to deal with burnout stress, especially with trying to balance the cumulative impacts of the pandemic-related stressors over the last three years? Many individuals and families are struggling with balancing the number of hours spent at work while trying to find the time and energy to engage in meaningful activities, schedule appointments, take care of daily responsibilities, and find time for themselves.

If you can relate to any of the questions below, then let’s help get some support to deal with burnout!

• Are you experiencing the “Sunday scaries”—starting to feel anxious and dread the week before it has started? Did you find it difficult to get out of bed to start your workday? Perhaps there are things going on in your environment that feel out of control such as increased demands and unpredictability.

• Do you feel that it is harder to find the energy to be productive and concentrate on work-related tasks? Perhaps you are feeling overwhelmed with the number of responsibilities, lack of clear training, or unrealistic expectations.

• Do you struggle with finding value and satisfaction in your work? Is there a disconnect between your expectations and the reality of your situation?

• Are you stressed out by the thought of interacting with those in your work environment? Are there toxic or dysfunctional dynamics that are impacting your mental health? Do you find that you are becoming more cynical, frustrated, irritable, or withdrawn in your interactions with your colleagues, customers, or clients?

• Is a lack of work-life balance contributing to burnout? If your job is currently taking an emotional toll on your mental health, you are feeling burnt out, possibly coping in maladaptive ways (e.g. substance use, social withdrawal) consider reaching out.

Here are 5 Strategies to Deal with Burnout Stress:

• 1. Evaluate the factors that are within your control and factors that are outside of your control. Sometimes a change (both big and small) can make a huge impact.
  2. Identify appropriate sources of support to help address problem areas. Work options might include a supervisor, human resource manager, employee assistant program, or supportive co-worker. Family and friends can be great supports. Professional support can also assist, such as talking to a primary care doctor, therapist, or job coach for options.
  3. Explore your perception and current situation. Dialectical Behavior Therapy (DBT) skills such as distress tolerance, problem solving, mindfulness, and radical acceptance are great skills.
  4. Create a routine. Since sleep, eating habits, and physical activity tend to be impacted during times of stress, getting grounded in a routine can help.
  5. Engage in relaxing self-care activities. Deep breathing, yoga, mindful meditation, coloring, art, and movement are a few ideas to help you unplug and relax. If you have personal time off (PTO), be sure to use this and take care of yourself.

Written By: Charlotte Johnson, MA, LPCC