Combating Burnout – A Goal for 2020
With 2020 on the horizon, end-of-year reflections are aplenty. From travelling solo and forming amazing connections to landing incredible work gigs and simply living, it’s been a beautiful year.
In consideration of all that it took to get to this point, my New Year’s resolution remains simple: to not burn out.
Today, burnout culture is alive and real – and for those who subscribe to it, we need to give ourselves a break.
So what exactly is burnout?
A quick Google will tell you that burnout is characterised as ‘physical or mental collapse caused by overwork or stress’.
But burnout shouldn’t just be regarded as another coined term for stress – it’s even been recognised by the World Health Organisation (WHO) as being detrimental to one’s own mental health.
Yet, one of the most important things to realise is that burnout isn’t just limited to occupational stress; one can easily push themselves into this state in their social lives, too. All too often I see people lining up their week (or day) with a hundred catch-ups or social gatherings, and feeling worse for it.
Burnout versus productivity
But isn’t productivity empowering, or at least meant to be?
The answer: not when it’s chipping away at you, or denying you the pleasure of having time for yourself.
Burnout needs to be distinguished from productivity. When chasing productivity has you working yourself into the ground, your ability to live and rest become severely inhibited. This, in turn, can erode you and inevitably manifest into burnout.
How my burnout developed
For me, productivity had become a drug, and I’d accumulated all kinds of commitments I believed were perfectly do-able.
Sinking into my bed on many late nights, I would have all the intentions of getting a good night’s sleep. Yet what I couldn’t shake were my never-ending appointments and to-do list swimming around in my head, of which I felt compelled to fulfil as much of.
I was a doer, and never made excuses. Before I knew it, I was riding off the high of feeling productive with multiple jobs, university, friends, family and volunteering, amongst other things. However, it created a mindset where my schedule had to be filled to live a notable life – and in the time I took to recharge, I’d feel guilty.
I was trying to give everything my 100%, but was spreading myself too thin. I was completely on edge and getting angry for letting myself down.
I had to own up to it.
I was burning myself out.
So why does burnout culture exist?
With the millions of happenings around and a tireless feed of documented activity, there’s an inherent pressure to be out constantly socialising, working or making something of yourself.
Societally, overexertion isn’t a foreign concept and is, in some cases, hailed as righteous hard work – especially when considering the arduous demands of today. That being: to be hardworking, to stand out from the crowd, to self-optimise and to simply be better.
If you’ve ever felt bad about your life scrolling through your feed, you’re not alone. While ideal for tasks, optimisation can’t always be practised in every aspect of life. Truth is, life is messy and filled with productive roadblocks, obstacles and the need to rest.
Yet, with everything that is polished and projected online, we’re conditioned into feeling like we always need to be pushing ourselves, accomplishing feats and living life to its fullest.
On the contrary, some people also take on a million things to avoid feeling a lack of purpose, or even a creeping sense of loneliness. In short, people keep themselves busy for many reasons, and this is where the phenomenon of burnout thrives.
Where do you draw the line between burnout and hustling?
Whether you’re a creative or professional, hustling is great – but it sure as hell is glorified. Keep busy by all means, but only if the priorities you fill your time with things that are meaningful.
Remember, stress is momentary; however, if something continually stifles your quality of life, it’s a likely source of burnout.
As Hasan Minhaj best puts it, “It's like we have 50 tabs open in our mental browsers, and we're about to crash.”
Sometimes, less is more. So when it comes to making time for things in your life, truly focus on what matters to you. If you, too, endeavour to tackle burnout in 2020, then ask yourself:
1. What is the cost versus benefit? Is there an option to say no?
Being calculative with your time and energy is paramount to ensuring you are leading a well-rounded life.
When taking on new opportunities, always be aware of whether the cost is worth the benefit. That being said, saying ‘no’ can be one of the most powerful things you can do for yourself.
While saying yes to new things is incredible and can lead to exciting paths, it is key to remember that taking on more priorities directly impacts your current workload, mental health and social life.
Time is a valuable resource that cannot be taken back – and if you are occupying yourself with friends, tasks or commitments that drain you more than fulfil you, it may be best to re-evaluate their position in your life.
2. What do you dread the most?
Make very clear to yourself what you identify as the exhausting entities in your day-to-day life. Granted, it can be difficult to give up certain responsibilities.
So if you can delegate, go for it – and if you can’t, find ways to rearrange your priorities. As for those who have way too much on their plate, I assure you that giving up one or two priorities can make a positive difference.
3. Does it have to be done now?
Just because you don’t get to that task now, it doesn’t mean the world is going to end. Things are always going to need to be done, no matter where you are in life. The least you can do is give yourself the freedom to rest and recharge, especially if you’re working against self-imposed deadlines.
4. Are you breaking the cycle of burnout?
In order to break bad habits, you need to reset yourself by learning how to recognise your unhealthy frame of thought.
Doing more doesn’t always lead to being/feeling your best.
If you find yourself to be a bit of a control freak, then throw yourself into a hobby or activity that will help you take things at a slower pace. For example, joining a pole fitness class has allowed me to take each week as it comes, and not beat myself up about progressing further than the curriculum.
5. Should you be seeking help?
It can be difficult to shake the mindset, but you should never lose hope. If you find that you aren’t the best person to help yourself, have no hesitation in reaching out to your network or seeking professional help.
The first step, sometimes, is admitting the problem to yourself.
To learn more, you can read more about burnout prevention and treatment here.
To conclude
Achieving a work-life balance today is easier said than done. Sometimes, working hard is necessary. Other times, it’s okay to step back, slow down and give yourself a break.
So as we travel into a brand new decade, keep the dangers of burnout in mind. If you see someone who may be experiencing burnout, gently call them up on it and express your concerns. Chances are, they wouldn’t even have come to grips with it.
And if that person is, in fact, yourself – take my heed and learn to put yourself first.
Life is short, so why not focus on living more in the new decade?
If you or someone you know is in crisis please call one of the following national helplines:
LIFELINE COUNSELLING SERVICE - 13 11 14
SUICIDE CALL BACK SERVICE 1300 659 467 (cost of a local call)
If you are in need support, please call one of the following numbers:
Kids Helpline – 1800 55 1800
MensLine Australia – 1300 78 99 78
Suicide Call Back Service – 1300 659 467
Beyond Blue – 1300 22 4636
Open Arms - Veterans & Families Counselling – 1800 011 046
You can also:
Talk to someone you trust
Contact your GP, a counsellor, psychologist or psychiatrist
Visit a hospital emergency department.
