We are a few entries in now. I hope you are getting to know me and a little bit about this journey. An experience on Twitter inspired this particular entry. In response to my most recent announcement that I've become the youngest Council Member and Non-Exec Director of Salford University; I received a message saying "how are you going to make the time for this, you need to slow down".
This phrase actually really annoyed me. Mainly because I don't know the person who said it and so they are making assumptions here about what I’m doing, my capacity and my organisation. They are making assumptions from my announcement with no context. Don't worry, this digital entry is not about this particular person. However, it is important to remember that on social media, there is no shortage of people giving thoughts, opinions and sometimes projecting onto you. Be careful about that.
To wear multiple hats, it is important you are disciplined, that you plan well and that you execute. It is possible to juggle so long as you are built for it and you make the necessary provisions for that kind of life.
I've always been highly scheduled. Take a look at my first digital entry here if you want to learn a little bit more. As far as I can remember, I’ve been balancing multiple passions, roles and responsibilities for the best part of the last decade. Here is what I’ve learnt in that time about avoiding burnout.
Call this how to build a rain shelter, before it starts raining
What Is Burnout?
Best we start with two important definitions of burnout:
"A state of physical, emotional, and mental exhaustion caused by long term involvement in emotionally demanding situations." – Ayala Pines and Elliot Aronson.
"A state of fatigue or frustration brought about by devotion to a cause, way of life, or relationship that failed to produce the expected reward." – Herbert J. Freudenberger.
Between them, these definitions embrace the essence of burnout, with the first stressing the part that exhaustion plays in it, and the second focusing on the sense of disillusionment that is at its core. You may have felt something like this before.
Anyone can become exhausted, so you shouldn't feel too guilty for it. What is so poignant about burnout is that it mainly strikes people who are highly committed to their work: you can only "burn out" if you have been "alight" in the first place.
While exhaustion can be overcome with rest, a core part of burnout is a deep sense of disillusionment, and it is not experienced by people who can take a more cynical view of their work.
You aren’t alone
Hard data on the prevalence of burnout is elusive since it’s not yet a clinical term separate from stress. Some researchers say that as few as 7% of professionals have been seriously impacted by burnout. But others have documented rates as high as 50% among medical residents and 85% among financial professionals. A 2013 ComPsych survey of more than 5,100 North American workers found that 62% felt high levels of stress, loss of control, and extreme fatigue. Research has also linked burnout to many negative physical and mental health outcomes, including coronary artery disease, hypertension, sleep disturbances, depression, and anxiety, as well as to increased alcohol and drug use. Moreover, burnout has been shown to produce feelings of futility and alienation, undermine the quality of relationships, and diminish long-term career prospects.
13 Warning Signs That You're Heading For Burnout
Specific symptoms of burnout include:
Having a negative and critical attitude at work.
Dreading going into work, and wanting to leave once you're there.
Having low energy, and little interest at work.
Having trouble sleeping.
Being absent from work a lot.
Having feelings of emptiness.
Experiencing physical complaints such as headaches, illness, or backache.
Being irritated easily by team members or clients.
Having thoughts that your work doesn't have meaning or make a difference.
Pulling away emotionally from your colleagues or clients.
Feeling that your work and contribution goes unrecognized.
Blaming others for your mistakes.
You're thinking of quitting work, or changing roles.
If more than 3 of these apply to you, then you should take some time to reflect and consider what may need to change. Keep reading for some helpful things to consider.
There is a difference between stress and burnout
So, what's the difference between stress and burnout? Although the two share some characteristics, there are distinct differences.
Stress is often relatively short-term, and it is often caused by a feeling that work is out of control. You might experience stress several days in a row, especially when you're working on a large project or under a tight deadline.
However, once the situation changes, stress often lessens or disappears entirely. (Stress can affect you over the longer-term, however, if you're consistently experiencing these things.)
Burnout often takes place over a longer period. You might experience it if you believe your work is meaningless; when there's a disconnect between what you're currently doing and what you truly want to be doing; or when things change for the worse – for example, when you lose a supportive boss, or when your workload increases beyond a sustainable point.
You go through "the motions" instead of being truly engaged. Over time, this leads to cynicism, exhaustion, and, sometimes, poor performance.
So How Do We Avoid It
When feelings of burnout start to occur, many people focus on short-term solutions such as taking a vacation. While this can certainly help, the relief is often only temporary. You also need to focus on strategies that will have a deeper impact, and create lasting change.
Let's look at specific strategies that you can use to avoid burnout:
1. Work With Purpose
Do you feel that your career has a deeper purpose, other than just earning a paycheck? Does your university degree or time in school have a purpose. Can you see the bigger picture? Most of the time, rediscovering your purpose can go a long way towards helping you avoid burnout and keeping stress at bay.
Look at the deeper impact of what you do every day; how does your work make life better for other people? How could you add more meaning to what you do every day?
These are important questions, so spend time thinking deeply on them.
If you think that you're in the wrong role or career, develop a career strategy to help you plan for a career that's better for you. Or, use job crafting to shape your role, so that it fits you better. This also works with students
2. Perform a Job Analysis
When you experience work overload day in and day out, you can start to feel as if you're on a treadmill and that you'll never catch up. This is demoralizing, stressful, and often leads to burnout.
Perform a job analysis so you can clarify what's expected of you, and what isn't. This tool will help you identify what's truly important in your role so that you can cut out or delegate tasks that aren't as essential.
If you feel that your boss is assigning more work than you can handle, then schedule a private meeting to discuss the issue. Let him or her know that your excessive workload is leading to burnout. Come prepared with some options that could be considered for shifting certain tasks or projects to someone else.
You can also make life easier by learning how to manage conflicting priorities and deal with unreasonable demands.
3. "Give" to Others
One quick and easy way to add meaning to your career is to give to others or to help them in small ways.
When you do this, it makes you feel good. Even the smallest act of kindness can re-energize you and help you find meaning in your work.
4. Take Control
You can avoid or overcome burnout by finding ways to create more autonomy in your role. Try talking with your boss to see if he is willing to let you have more control over your tasks, projects, or deadlines.
You'll also feel more in control of your work if you manage your time effectively. Learn prioritization techniques, and make use of To-Do Lists or an Action Program to take control of your day. Then tie these in with daily, weekly, monthly, and yearly personal goals.
5. Exercise Regularly
Exercise can help alleviate stress and create a sense of well-being. You will also experience increased energy and productivity when you exercise regularly. What's more, regular exercise will help you get a good night's sleep.
Get more exercise by getting up earlier, or even by exercising at lunchtime. You might also be more motivated to exercise by teaming up with colleagues, or by setting up an office fitness challenge.
6. Learn to Manage Stress
When not managed well, short-term stress can contribute to burnout. This is why you should learn how to manage stress effectively.
There are several strategies that you can use to cope with stress. For instance, you could keep a stress diary to document what routinely causes you stress. Practising deep breathing, meditation, and other relaxation techniques can help you calm down when you're experiencing stress.
Now, remember, this digital entry is about AVOIDING burnout. Just because things are ok now does not mean they will always be ok. Take time to make provisions for the rain that is coming
Announcements
1. Youth School of Leadership
This week, on Thursday, I will be taking 200 people through effective leadership for free. We will be covering How To Lead during a pandemic. We are at around 150 tickets at the writing of this email so there is still space for you to grab a ticket. You can do it here
2. Youtube Channel
I will be back releasing videos on Thursdays and Sundays at 6 pm. Had to work this one out a little bit because a lot of the content I had were clashing. I’m hoping by spreading them out, people aren’t overwhelmed with the content. In the meantime, you can catch up with my last video.
3. This Weeks Podcast
For Lets Talk Common Sense this week, I sat down with Josiah Hyacinth aka Mr200m to talk about social media and influencers. It’s such a good conversation, you should have a listen.
Until next week family
M.T. Omoniyi