Скачать или смотреть "The Anxiety Therapist" - Episode 5: How can I manage burnout?

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This video discusses the common causes of burnout and what you can do if you're experiencing this. It is based on an interview I did for Authority Magazine......you can read the full article here:   / beating-burnout-kristen-jacobsen-of-lcpc-f...  

There are a several causes of burnout:

Unrealistic expectations, such as a quick turnaround time for projects or an unmanageable workload
Feeling unappreciated or unsupported by superiors
A negative work environment, such as constant complaining from colleagues
Lack of clear boundaries between work & personal life (this has been especially challenging for folks working from home during the pandemic)
Difficulty saying no to things
Lack of self-care outside of work (we all need to replenish our mental/emotional bank account)
Internalized capitalism, which includes:
a. Feeling guilty for resting
b. Placing productivity before health
c. Feeling lazy, even if you’re sick, in pain, etc.
d. Basing all of your self-worth on doing well in your career
e. Believing hard work is equivalent to happiness
f. Using busyness as a way to avoid tending to your needs

5 Things You Should Do If You Are Experiencing Work Burnout

1. Prioritize: Create a “gold, silver, and bronze” to do list in order to get clear on what needs to be done today versus what can be put off or delegated. If it’s time sensitive or extremely important, it should go on the gold list. If it’s important but doesn’t need to be done immediately, it should go on the silver list. If it’s not important or time-sensitive, it should go on the bronze list or be delegated. This is an effective way to manage your time.

2. Take time for self-care: Complete the following activity — draw a cup on a piece of paper. Outside of the cup, write down everything that depletes you of energy. This can include work related things, in addition to personal things. Inside the cup, write down everything you find restorative to your mental, emotional, or physical energy. This can include working out, spending time with friends/family, cooking, etc. All of the things outside of the cup are the things that are depleting you of energy and contributing to the burnout. All of the things inside of the cup are the things you need to prioritize in an effort to reverse the effects of burnout.

3. Set boundaries: I recognize this needs to be done within the confines of the reality of one’s job, but it’s extremely important. Ask yourself if there are things you can say no to or hand off to someone else. Have a conversation with your boss or HR and give them some insight into what you’re struggling with. When you leave work for the day, refrain from constantly checking your email for the rest of the evening, especially right before bed. If you’re working from home, set up a designated space from which to work…..don’t bring your computer into your bed or work from your couch.

4. Drive your day, don’t let your day drive you: I heard this saying in a podcast I recently listed to, and it really resonated with me. I often tell my clients not to check their email first thing in the morning. This causes you to start your day in a very reactive state of mind. Instead, set a morning routine that will allow you to ease into your day and be very intentional about how you will spend your time. Humans are not meant to multitask; our brains don’t function that way. We think we’re good at doing a lot of things at the same time, but we’re really just shifting our attention from one thing to another so quickly that we don’t even realize it. Map out your day with designated times to complete various tasks, including checking email. If you have your email open while you’re doing other things, the urge to check or respond to messages will become too distracting.

5. Get clear about what you value in life: What is it that you feel is most important in life? What’s the reason you’re working yourself to the bone? Is there a family of origin story there about what work is “supposed” to be/feel like? Are you constantly comparing yourself to your coworkers who seem to be working at all hours of the night? Are you trying to get promoted? Really be clear with yourself about what all of this means for you and why you’re doing this. When we’re not living in alignment with our values, it creates a lot of distress and lack of contentment in life.