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Professional burnout? Here are some tips to prevent that…

March 7, 2023 by Vicki Doe

By Siobhan Hicks, MPH

Mental health and wellness have been a common focus these past few years – researchers have shown that our cognitive well-being has shifted as a result of the COVID-19 pandemic. In a report from the American Psychological Association (2021), they found that stress levels have been steady over the years and that day-to-day struggles are overwhelming adults. This has led to prolonged effects of stress and unhealthy behavior changes.

Stress affects our decisions

The psychological concept of ego depletion tells us that decision-making, willpower, and self-control draw on a limited pool of mental resources, which can be temporarily reduced because of stress or overuse. When people are stressed and trying to make certain decisions (big or small), they are more likely to postpone choices or stick with the status quo, less likely to plan ahead, and more likely to be distracted by irrelevant information; they’re also more likely to use lower-effort styles of decision-making. This is especially important when we start talking about burnout – more adults have reported feeling overwhelmed and stressed due to work.

Tips to find balance and prevent burnout

Below are tips from health and wellness professionals on how to find balance and prevent burnout, especially on a professional level (Black Detroit, 2023):

  1. Seek out community – Connect with others in real life. Many relationships—for mentoring, professional development, or emotional support—arise naturally through frequent natural interactions in physical work environments.
  2. Practice visualization and meditation – Mindfulness and meditation can help calm your mind and reduce stress and anxiety. If you are new to these practices many apps and online resources can help you get started.
  3. Create boundaries – While you may not have much control over the scheduling demands set by the workplace, you do have control over the amount of additional stimulation and engagement you practice outside the workplace.
  4. Take regular breaks from screens and get outside – It’s essential to give your eyes and brain a break from the constant stimuli of digital device screens. Add a mindful walk to your routine as a means of changing speed. Spending time outdoors has been shown to have numerous mental and physical health benefits.
  5. Find support – Ask for help when needed; this could involve talking to a therapist, counselor, or coach for support. Try not to feel discouraged if it takes time to rediscover your bliss.

Let’s follow and practice these helpful tips to prevent burnout and stress.

**Note: Siobhan Hicks, MPH, (Guest Contributing Writer), Assistant Director, McNair Scholars Program, Kent State University, Kent, OH

 

Article’s Sources

Abrams, Z. (2022). High Stress Levels During the Pandemic Are Making Even Everyday Choices Difficult to Navigate. American Psychological Association, https://www.apa.org/monitor/2022/06/news-pandemic-stress-decision-making#:~:text=About%20half%20of%20U.S.%20adults,wear%20or%20what%20to%20eat.

American Psychological Association. (2021). Stress and Decision-making During the Pandemic. https://www.apa.org/news/press/releases/stress/2021/october-decision-making

Blac Detroit. (2023). Black Mental Health Experts Share Burnout Prevention Tips for 2023. https://www.blac.media/health-beauty/black-mental-health-experts-share-burnout-prevention-in-2023/

Centers for Disease Control and Prevention. (2022). Taking Care of Your Mental Health. https://www.cdc.gov/populationhealth/well-being/features/how-right-now.htm

 

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Filed Under: Ask the Experts Tagged With: boundaries, burnout, mental health, Siobhan Hicks MPH, stress, support, take breaks, Vicki Doe Fitness, wellness

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