SELF CARE
HOW DO YOU DEAL WITH BURN OUT?
R - E – D: Rest, Exercise, Diet Rest, Rest, more Rest is critical to burnout recovery – there is no shortcut to this one. If you are unable to take time off work,
get help setting boundaries and see if you can work half-day for a period. Get to bed earlier and take short naps during the day.
Taking care of myself doesn't mean "me first". It means "me to".
Exercise in small manageable increments. Initially simply focusing on breathing and breath work will help. Make sure to eat healthily, avoiding sugars, caffeine, alcohol, and fatty foods while drinking more water, and taking a supplement if you need it.
WHAT IS BURN IN? Burn-in is a new term and is a combination of cabin fever, burnout, and fear or uncertainty. During lockdown and progressive waves of Covid-19, cabin fever became part of our reality. It is characterised by feelings of isolation, restlessness, decreased motivation, difficulty in concentrating, irregular sleep patterns, lethargy, distrust of people around you, lack of patience and a persistent sadness or depression.
Connect
With burnout, people disconnect and withdraw, so it is essential to re-connect with a medical professional if you need help to implement their advice
A coach or psychologist to assist you with coping strategies to break the potential cycle of burnout Friends and family that fill your emotional tank Your values, beliefs and spiritual community
Can you relate? I certainly can!
Normally, getting outdoors, establishing a routine, socialising with others and being creative gets rid of cabin fever symptoms. However, with the impact of the pandemic we have been caught in a catch-22. Most of our coping skills have been compromised or eroded. Socialising has been limited and a simple hug has carried the anxiety and risk of exposure. Routines and boundaries have become blurred as individuals work from home. Average screen time has increased with socialisation occurring over zoom or teams and Netflix binging providing entertainment and taking the place of creativity. All this additional digital exposure has fuelled levels of burnout. So many of my coaching clients have resonated with the term burn-in and it has brought a sense of relief knowing that what they are experiencing is real. With the lifting of all restrictions and the return to ‘normal’ burn-in should dissipate, but it is going to take effort to connect, go out, meet at the office and not just on zoom and break from digital coping mechanisms. However, if the symptoms of burnout persist, please reach out for help, it does not suggest a failure of resourcefulness and resilience. This is not the case. You burn out because you care; sometimes just way too much. Perhaps, in this new season, it is time to take care of you. Taking care of yourself doesn’t mean ‘me first’. It simply means ‘me too’.
Be Patient
Burnout is cumulative and progressive, recovery is too. It takes time and patience. Everyone responds differently and it is so important that you learn to listen to your body and recover at your own pace (3).
Resources listed in the article: 1.
https://www.linkedin.com/pulse/beware-burn-in-during- lockdown-corporate-mental-health/ https://www.who.int/news/item/28-05-2019-burn-out-an- occupational-phenomenon-international-classification- ofdiseases#:~:text=%E2%80%9CBurn%2Dout%20is%20a% 20syndrome,related%20to%20one's%20job%3B%20and https://iliketodabble.com/recovering-from-burnout/ https://www.goodreads.com/quotes/8418548-taking-care- of-yourself-doesn-t-mean-me-first-it-means
2.
3. 4.
It’s time to say ‘me too’ (4)
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