1 Identify the cause of burnout
Since burnout stems from numerous factors, ranging from person to person, it’s vital to self-reflect. Before talking to your team or supervisor, take some time to identify what is causing your burnout and consider solutions. Ask yourself these questions to find the root of the problem:
– Have you been able to tackle your priorities?
– What has been holding you back from enjoying projects and looking at the big picture?
– Have you struggled with communication inside the workplace?
– Is your stress due to something outside of work?
– Are you working nonstop? Or are you taking adequate breaks?
Self-reflection will enable you to identify your own behaviors. When you understand the typical tasks that cause your burnout, you can create a list of “red flags” to avoid burnout in the future. Plus, with a foundation of how you’re feeling, you can confidently pursue a conversation with your team or supervisor.
2 Give your body what it needs
The World Health Organization deems burnout a workplace issue. In an always-on industry, we often find ourselves pushing the boundaries of work and play or making health-related sacrifices to complete tasks. By prioritizing work-life balance and giving your body what it needs to refresh, the chances of becoming burnt out drop.
Reduce burnout by prioritizing eating, sleeping, and moving. Your body restores itself, but when you face mental burnout, you’ll see physical repercussions. Focus on your body and try:
– Eating smaller, healthier meals. Lighter foods (more often) will boost your energy levels.
– Get 7-9 hours of sleep so your body can entirely refresh. Try turning off electronics 30 minutes before sleeping to help your mind relax.
– Take breaks to move around and stretch throughout the day. Spend time outside and step away from the office for a quick 15-minute walk, and shoot for 30 minutes of exercise every day.
3 Talk to your team and be transparent
While the conversation is about your burnout, someone on your team is likely feeling the same way. By involving your core crew to address burnout and propose solutions, you help create a safe space for anyone to speak up.
Try to focus the conversation on the roots of burnout and encourage colleagues to contribute. Discuss how addressing personal burnout factors will help improve performance and organization while aligning priorities and expectations. Remember to always be transparent during these conversations.
After self-reflection and any team chats, remember to follow up. From checking in with your teammates daily to checking in with yourself, it’s essential to stick with your resolutions. Remember to follow up with your team leader to assess performance and if your burnout flags come back.
5 Go beyond work
Even though work takes up most of the time in your day, taking time for yourself before and after work allows you to have better performance across the board. Morning practices, such as meditation, reading, and quick workouts, give you the energy to tackle any tasks that come your way! When you get home, disconnect from the job and spend time with family (and get outside).
Looking for more mindfulness tips? Check out GROWL’s Mental Health Hub.