Why The Holiday Break Won’t Solve Your Burnout Problem
“If you always do what you’ve always done, you always get what you’ve always gotten.”
2022 was supposed to have been the year we put the pandemic behind us and returned to our ‘normal’ lives. With restrictions lifted and the world opened up for travel again, most of us, including myself, truly believed that the worst was over. Of course in many ways it was, however all around me I saw people struggling, hanging on for dear life, hoping desperately for some relief which would surely come once they took a long-overdue end of year break.
Surely a holiday would cure our collective malaise? However, after only a few days back at work in 2023, many of us are already feeling exhausted. Sound familiar? If you’re feeling this way, take some comfort in the fact that you are most certainly not alone.
For many, recent years have been all about surviving in an increasingly uncertain world. In order to do this, our way of life changed drastically and we learned new habits for survival that became part of our day-to-day lives. Some of these changes may have lasting benefits for humanity, such as the renewed focus on mental health and a more sustainable ways of working, however, it also came at a cost. We forgot about the healthy habits that nourish our minds and bodies, basic things like socialising offline, exercise, making and acting upon plans for the future, being creative or even just taking time out to do nothing.
It goes without saying that if you continue to do the same things, in the same ways, the outcome will also be the same. Lack of motivation, mental health challenges and burnout will still be lurking around the corner if you start 2023 the same way you ended 2022.
If you’ve come back from the holiday break feeling like you already need another one, perhaps it’s time for a little self-examination? We have all experienced forced shifts in our everyday habits with the changing economy, new technology and work arrangements. You might be surprised at how many unhealthy ‘pandemic habits’ you’re still hanging on to.
So, how do we learn from the previous year and what can we do to make this year a year of more sustainable happiness and good health?
The Misconception That Time Off Will Cure Burnout
Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged periods of stress. It can be brought on by work, events, schooling, or other life demands and can have serious negative impacts on your physical and mental wellbeing. It’s often a slow process that creeps up on us if we are not aware of the signs until it’s too late.
Some common signs of burnout:
Decreased productivity and finding it hard to complete tasks in a timely manner.
Loss of motivation and losing interest in your work or other activities that you previously enjoyed.
Difficulty concentrating and having a hard time focusing or remembering things in your work or personal life.
Fragile emotions, causing you to be short tempered, less patient, less empathetic and grumpy.
Physical symptoms present as headaches, sore muscles and joints, stomach problems, indigestion, high blood pressure and poor sleep.
Exhaustion can leave you feeling physically and emotionally drained. You may feel tired all the time, even after getting a full night's sleep.
Negativity or being cynical and always focusing on what you feels is wrong in your work or life in general.
While it may seem like a holiday break would be the perfect opportunity to relax and recharge, it's important to understand that a break alone may not be enough to solve or prevent your burnout. For example, you may have been feeling burned out because you were overwhelmed with too many tasks or responsibilities, or because you were not finding fulfillment in your work. So simply taking a break may not address these underlying issues and could result in you feeling just as burned out when you return to work and take up the same tasks and responsibilities as you did last year. Being aware of the signs and the triggers is the first step to avoiding burnout.
Sustainable Changes To Avoid Burnout In The New Year.
Knowing the signs of burnout is handy but being proactive, not reactive in stopping the onset of burnout will serve you much better in the long run.Its important to remember that your body is designed to repair and restore itself. By being able to identify the signs of burnout you can start to give yourself the foundation it needs to prevent burnout.
6 Healthy Habits To Help Prevent Burnout In 2023
Find A Sustainable Way To Reduce Stress
Studies have shown that stress damages our brains and can be a trigger for neurodegeneration associated with dementia later in life. Chronic stress destroys cells in the hippocampus, the area of the brain responsible for memory and recall and can impair our ability to learn and adapt to new situations. By learning how to reduce stress, you’ll not only improve your focus and productivity but it’ll help prevent cognitive decline in the future.
Take time out in the day to do something that gives you a sense of peace and calm. This could be reading a book, taking a walk in nature, spending time with your pets or playing a musical instrument. I have a simple and quick meditation routine that helps me calm down and refocus when I’m feeling overloaded. I simply close my eyes and focus on the sensation of breathing in my body. As I do this my thoughts naturally drift to the things that are worrying me or discomfort and tension in my body. Each time this happens, I gently return my focus to the sensation of breathing. In just a few minutes, I feel calm, focused and re-energised!
The trick to making this habit sustainable is to not wait until you feel stressed to do it. Once we’re feeling overloaded, we tend to put off doing the things that are good for us and work harder. This year, try working smarter instead. Set yourself an achievable goal to spend 5-10 minutes each day practicing this simple meditation and stick with it for six weeks. Before long, you’ll notice positive changes that will encourage you to turn this simple activity into a new healthy habit.
Move More
As well as being essential for the health of our musculoskeletal system, physical activity has been scientifically proven to improve brain health. The good news is that you don’t need to spend hours exercising at the gym to obtain the benefit. Simple household chores like cooking, cleaning and preparing meals require us to use our brains and bodies in different ways and can help offset the physical and mental fatigue that occurs when we sit at a computer all day. A recent study has even shown that doing household chores cuts the risk of dementia by an incredible 21%!
This year, set yourself the goal of sitting for no more than 30 minutes before you get up and move. Two minutes of movement every hour is all that’s required to boost your energy levels and prevent issues like neck and back pain from ruining your mood and productivity.
Sleep Better
Sleep is absolutely essential for our physical and mental health. It’s our body’s only chance to replenish itself, yet many of us find ourselves checking emails late into the night, unable to switch off from the work day.
We’ve all heard about the impact that looking at screens has on our ability to get to sleep and the quality of our sleep. This year, aim to switch off all of your devices an hour before you plan to go to bed. Use this time to destress instead. If you really can’t avoid using a device at night, make sure to use the night settings for a warmer screen colour that doesn’t trick our brains into thinking it’s still daytime!
Re-Establish Social Connections
Humans are social creatures but, for many, the habit of simple social interaction was lost during the pandemic. Those who work from home have been particularly affected as they became used to staying home, conducting business via Zoom, ordering food online and binging Netflix in the evening. Many people now find the thought of squeezing into their pre-pandemic ‘going out’ clothes, leaving the house and catching up with friends to be all too hard, even anxiety inducing. How did it come to this?
This year, make a resolution to do enjoyable things with other people, in-person, offline. If, like many people, you lost your social mojo during the pandemic, remember you’re not alone. Chances are your friends feel the same way, or perhaps worse. Whatever the situation, we can’t continue to exist in our solitary bubbles, endlessly devouring content and swiping on our phones. It’s time for a social revolution and you can be the one to start it!
Revamp Your Workspace.
When they say a change is as good as a holiday, they are correct. The way you are set up in your workspace has a real impact on your mental and physical health. If a cluttered, dreary or uncomfortable workspace has been getting you down, make 2023 the year for change.
Chronic discomfort from working with computers ruins our productivity and often contributes to work-related burnout. If you’ve been thinking about investing in a sit-stand desk or a better chair then DO IT NOW! If you’re not sure what’s right for you then ask a professional for help. An ergonomic assessment of your workspace may be all you need to get your workspace set up for optimum comfort and productivity in 2023 and beyond.
Ask For Help
Don't be afraid to reach out if you're feeling overwhelmed or identifying the signs of burnout. Many workplaces have an EAP but forward thinking companies will also have Mental Health First Aiders to talk to before things get too full on. You can always talk to a trusted friend, family member, or therapist about your feelings.
If you find yourself overloaded with responsibilities, PRACTICE SAYING NO. Often, employers may not be aware that you’re struggling with your workload until it’s too late. Have the conversation early on and you’ll be able to work out a solution. Pushing on and cting like everything is ok when it’s not doesn’t help anyone.
Summary
Remember, a holiday break is a great opportunity to relax and recharge, but it's not a magic solution for burnout and it's important to take care of yourself in order to prevent it. By setting boundaries, taking breaks, optimising your workspace and practicing self-care, you can protect yourself from the negative effects of burnout.
https://edition.cnn.com/2022/12/27/health/12-weeks-to-a-sharper-you-sanjay-gupta-wellness/index.html
