Avoiding Burnout
September 13, 2021
Contributed By: Morgan Vandervort, MS OTR/L
Let's be honest:
In the therapy world, work can get very busy, very quickly! In what seems like the blink of an eye, you could have a stack of evaluations waiting to get done, paperwork to catch up on, and treatments to squeeze in. We have all heard the term "burn out," and if you are anything like me, you'd like to prevent getting to that stage at all costs. The critical question is, how do we stop it?
If one is on the road to burnout, they are likely under a decent amount of stress. Typically speaking, the more stress one experiences, the more likely one becomes burnt out. Stress is cumulative, meaning that stressors build on one another. The more stress you experience, the greater the compound burden will be on your mental and physical self. Our brains do not differentiate or compartmentalize the stress we experience in life, meaning we don't "start a new tab" regarding different areas of our life. Therefore, it is in everyone's best interest to reduce stress in all areas of life, not just work! Before you begin thinking that you're "doomed,” stop right there. Some amount of daily stress is normal. It is possible to have a healthy amount of stress in your life. There is a reason stress exists; to help us accomplish tasks and avoid danger in our lives. As we have evolved as humans, many of the old “dangers” humans had to be aware of simply no longer exist (think: escaping animal attacks, searching for food, etc.). AKA life or death situations. While many of our modern stressors are not quite as life threatening, our brains do not differentiate this, giving our bodies that same “fight or flight” response as the old days. It is too easy to cross the fine line into that “fight or flight” mode, and once its crossed, it can be a challenge to get back in balance. So, without further ado, let's figure out how to find our balance!
When talking about stress, we must look at what's in our control vs. what's not. The first step in the right direction is giving our energy to the things in our control. In the book "Fit for Success," Nick Shaw discusses internal vs. external locus of control. Someone who has an internal locus of control takes matters into their own hands. They frequently target their attention on the things that they can change to make any given situation better. Someone who has an external locus of control focuses much more on external factors. They frequently target their attention on the things that they cannot change (or at least believe they can't change). As you might think, having an internal locus of control is best! It will relieve much stress when it comes to facing challenging situations.
There are many places we could start, but we are going to start with mindset! I recently read the book "Mindset" by Carol Dweck (a fantastic book, by the way, I highly recommend it). The central premise of her book is comparing the "fixed mindset" vs. the "growth mindset." Those with a fixed mindset believe that no matter what they do, things will not change. Those with the growth mindset believe in the idea that they can get better at something. This mindset shift can be compelling and applied to anything in life. For the sake of this post, I am going to use a growth mindset with stress.
As we discussed before, the key to managing our stress is focusing on the things in our control. Looking at our definitions of mindsets, how stressful must it be to be stuck in a fixed mindset?! If we believe no matter what we do, nothing will change, how can we focus on what is in our control? That would be pretty challenging (and frustrating!). Like many things in life, mindsets are not so black and white. They fall more in the grey area, meaning we should think about mindset like a spectrum. It's possible (and highly likely) that we fall somewhere between the two. It would be in our best interest to all shift (even just a little bit) towards the 'growth' end of the spectrum. If you're reading this thinking, "I'm on the fixed end of the spectrum," don't panic. Remember learning about "neuroplasticity" in school?! Well, we can apply that to our own lives here, as we all most certainly can change our mindset, our beliefs, and our habits. It may not be drastic or immediate, but with focused attention, it's possible.
In his book "Atomic Habits," James Clear discusses the impact that small changes over time can have on our lives. He talks about the fact that most of us quit things due to disappointment in the rate of results because we don't believe in the power of consistent marginal improvements. However, if we hold out, eventually, our efforts catch up to our expectations and often exceed them given time and consistency. One of the topics he discusses in the book that will lead to tremendous success is "identify change." He states that our beliefs about ourselves dictate our actions. We must first change our thoughts if we want to change our reality. For example, if you aspire to become a better runner, you must see yourself as "a runner." This idea, I believe, goes hand in hand with adopting both a "growth" mindset and an internal locus of control. If we see ourselves as "stressed," "overwhelmed," "burnt out," we are more likely to be just that. However, suppose we implement daily habits to impact our lives (and reduce our stress) positively. In that case, we will become more resilient to the stressors that arise in our day-to-day lives as busy therapists. While we don't always have much control over our caseloads, schedules, and job duties, we control our priorities. I highly recommend making stress reduction a priority! Health is all-encompassing, and we should all aim to live a balanced lifestyle in all areas of health (physical, mental, emotional, etc.).
Here are some tips to help you implement some new healthy habits into your lives. According to James Clear, these are the four preferences we have when creating habits.
Make it easy
Maybe you start small until it becomes a habit and then add to it. If the new habit you'd like to create is too challenging, the likelihood of you keeping that habit is slim.
For example, if you'd like to start walking 10,000 steps per day, but you're currently at 4,000, make your goal 5,000 for now. You will likely be successful, which will lead to positive thinking, which will result in positive vibes!
Are you trying to meditate daily? Maybe you meditate directly after brushing your teeth every day. Or try pairing your new habit with something you already do effortlessly. That way, you associate your new habit with something you already do, making it easier for you to find the time to do it.
Make it obvious
If your goal is to walk more, but you keep your walking shoes in your basement, how do you expect that habit to stick? Put your shoes right by the door, lay out your walking attire the day before, set the alarm, anything that will make that task evident to you. Maybe you put your goal on a sticky note and put it somewhere you are guaranteed to see it daily.
Make it attractive
Throw some makeup on your goals and get them a new outfit! I'm just kidding!
What he truly means is to make yourself want to stick with it. Anything that will "dress it up" will only help! Maybe you walk with a friend to make it more fun. Perhaps you create a playlist for your daily walks that puts you in a good mood, so you associate positivity with your new habit.
Make it satisfying
Reward yourself for a job well done (within reason)! You walked 5,000 steps per day for a week. Now what? You may get bored and think, "what's the point," before you genuinely start to feel the benefits of walking more, and it becomes a habit.
Reward yourself, at least in the beginning, to make getting the job done more desirable. Maybe every time you hit seven days in a row, you go out for coffee (or better yet, WALK to your favorite coffee shop if that's available to you).
Maybe you create a visual calendar for yourself so that you can SEE those checkmarks daily. Checkmarks are so much more satisfying than "x's." You'd be surprised how much that alone can help prevent you from "breaking the streak."
Okay, now that we have a better idea of HOW to implement new habits, how do we know which one to pick? I suggest starting small and building slowly over time. It takes time for habits to form, so I'd recommend picking 1 area to focus on each month to improve your overall health. I recently heard an analogy related to habit formation and it went something like this: “Habits are like trails in the forest. If you don’t travel them often, they become overgrown and less likely to be chosen. The trails that are traveled most often are the most likely to be chosen.”
It can be easy to let your healthy habits fall to the backburner when you're busy and stressed at work. But if you can focus on your overall health, I promise it'll make you more resilient when stressors arise, making it easier to let those stressors roll off your back. Health is multifaceted and encompasses so many different areas of life, more so than just the physical. Health also includes mental health, creativity, relationships, environment, joy, career, finances, spirituality, etc. The more balanced we are in these areas, the easier it will be to fight off life's stressors!
Below you will find a few different areas of health to focus on with a list of goal/habit ideas below it. I recommend choosing ONE place to focus on each month, with 1-2 goals or habits to implement. These goals/habits can be set for M-F, daily, weekly, etc. Remember, the more often we complete these tasks, the more likely they are to become habitual!
Relationships
Call a friend or family member on your commute home from work
Schedule a COVID-friendly lunch date (hello summer! Outdoor dining is BACK!)
Write a handwritten card to a loved one (who doesn't love receiving mail?!)
Plan an "at home" date night with your partner
Send a simple recipe to a friend and make dinner "together" over zoom!
Deliver a small, simple gift to a friend's doorstep unexpectedly, or grab an extra coffee on your way to work and give it to a co-worker. Who doesn't love a good surprise?!
Social life
Organize an outdoor walk with some of your co-workers on your lunch break
Schedule a group game night over zoom or outdoors
Gather a handful of people together to start a book club!
Try a social media detox! It can be easy to get wrapped up in thinking we are "social" on social media. Put your phone away and reach out to your loved ones personally. They will appreciate the meaningful connection.
It is also OKAY to say "no". If you feel overly stressed about lots going on and need a night to yourself, that is perfectly normal and healthy to respect that boundary. Downtime does not always = free time! Hello self-love!!!
Environment (work and home)
Set a timer for 10 minutes and see how much organizing or "tidying up" you can accomplish in that time. You'd be surprised how much you can get done!
Put your phone to "bed." Have a designated area in your home where you put your phone (and no-I'm not talking about right next to your pillow). It is SO important to limit screen time to encourage restful sleep and break from the frequent notifications. Set a bedtime for your phone! (i.e., put it on the charger out of sight at 8 pm and do not take it off the charger until you leave for work).
Try deleting social media apps from your phone, or at least organizing your home screen. If you're not ready to rid your phone of social media apps, try setting a limit for yourself so you don't get lost in the "scrolling" trap! It can be easy to get wrapped up in the comparison game on social media. Comparison ZAPS us of our happiness. Try replacing your scrolling habit with starting a gratitude journal. Sit down once per day and write down as many things you are grateful for as you can think! Turn to this during times of need.
Tidy up your desk at work and brighten your office! When you are in an environment you love, it is a natural mood booster!
Home cooking/health
Go shopping at your favorite grocery store that makes you feel energized and refreshed, even if it's an extra 10 minutes out of your way. If you know, you know!
Go to your favorite cookbook or blogger and choose a recipe you've never made before!
Make a handful of healthy, easy to heat meals on Sunday to have on hand when you're in a pinch throughout the week
Choose local, in-season items, focusing on whole foods (think: fruits, veggies, eggs, lean meats/fish, nuts, seeds, etc.)
"Crowd out" unhealthy foods. Instead of focusing on foods you CAN'T eat, try ADDING more foods that you CAN eat and see what happens. When we tell ourselves, we can't have something, that generally makes us want it more. This same tactic works with kids instead of saying, "No! You can't have candy for lunch!" try, "I hear you say you want candy. You can have option A for lunch or option B, and if you still want candy when you're done, you can have a little bit". This gives a choice (choice=power) and also makes the child feel heard. I would be willing to bet in this scenario that the child will either go to forget about the candy by the time they're done eating lunch or at least eat significantly less of it after eating a full lunch than if they were to eat some before.
Physical Activity
Go for a walk at lunch
Do a 20-minute youtube yoga video first thing when you wake up in the morning (hint: Yoga with Adriene is fantastic! And her videos are FREE! Did someone say free?!?!)
Schedule a workout class in advance. When the time comes, you might dread it, but it will give you the extra push to get it done since you already signed up!
Go for a walk after work while talking to a friend or relative on the phone or listening to your favorite podcast/audiobook (multi-tasking!!)
Do you live close to any stores or shops? Try riding your bike or walking there instead of taking the car. It's good for your health and the environment!
Instead of sitting on the couch while you watch TV, try sitting on the floor and stretching or doing 20 squats every time there's a commercial break!
Education/Career
Sign up for a CEU course! Especially these days, many CEU courses are offered online, so they are much easier to access.
Listen to a podcast about a topic of interest
Join a networking group in your field
Finances
Clear out your closet and sell some of your higher quality items you no longer wear on Poshmark
Create a healthy spending rule for yourself (for example, I'm going to put something in my amazon cart, and if I still want it in 3 days, I will buy it). Sometimes, you realize you don't actually need as much as you think you do after you think more about it.
Buy local foods or shop in bulk for frequently used items to save on groceries
Find a group to carpool to work with to save on gas
Creativity
Pick up a new hobby
Start playing a musical instrument
Re-arrange your furniture at home or in your office
Read a book
Spirituality
Meditate (Great app: Ten Percent Happier)
Go to a local church or live stream online
Joy
Watch a comedy or funny video
Do at least one thing that makes you happy every day
Start a gratitude journal. Research says that expressing gratitude increases our feelings of happiness
Say "no" to something that you dislike doing but feel bad saying "no" to (within reason). For example: if you're tired of drinking every weekend because you feel social pressure, set a warm and firm boundary by saying something like, "no thanks, I feel much better without it, but I'm happy to spend time with you."
