These 10 tips to handle burnout are dedicated to the following people: those who have experienced burnout in social impact work, are on the burnout spectrum, or have managed people who are burned out.
As promised, this is article is a follow-up to “Social Impact Burnout: Signs and Symptoms“. If you haven’t had a chance to review it, we provide a definition for social impact burnout and how to identify it. In short, we’ve already provided the diagnosis, and now we will provide the prescription.
Social Impact Burnout – What to Do About It
To get us started, here are some helpful facts we learned about healing from burnout.
- Self-care can begin the process to reverse burnout:
The National Association of Social Workers took a survey and found that an individual’s level of emotional exhaustion and depersonalization diminish in direct correlation to their level of self-care. In addition, self-care leads to greater job satisfaction, increased compassion, and overall effectiveness (source: PositivePsychology.com).
So, you must take care of yourself, because only you can prevent forest fires.
2. Physical factors are apparently the biggest cause of burnout:
Apparently, poor sleep (#1), lack of exercise, and poor routine are the greatest stressors for most people!
This feels hopeful; making some strides in the above areas may give you the boost you need to get that mojo back.
3. Relieving even one stressor can make a big difference:
People experiencing multiple stressors at once often feel a greater load. One new stressor can feel unbearable. (“That was the last straw!”) Conversely, one less stressor (like getting more sleep) can have a hugely restorative impact.
A Word to the Wise (or Whoever Calls the Shots)
Sidebar to you CEOs, Directors, Founders, Executives, and other nonprofit or impact-focused leaders:
- Leaders who model self-care give permission for their employees to do the same.
- Leaders who practice self-care are also better leaders. They make better decisions. They can think strategically instead of always putting out fires (no pun intended).
- Leaders have tools at their disposal to help their employees prevent or recover from burnout. They can incentivize work-life balance, like educating about burnout and risks, and offering rewards for achieving self-care goals (like steps). They can help set expectations for responsiveness after hours, establish “focused time” when no meetings are scheduled, and reduce workloads where appropriate and possible (e.g. job sharing or flex hours).
10 Tips to Handle Burnout
Now that we know what it is, the symptoms of burnout, the costs of burnout, and facts about how burnout can be relieved, here are some practical reminders to help you douse its insidious fires:
1. Acceptance.
Identify it for what it is. “Now you know, and knowing is half the battle” (G.I.Joe). If the vicarious trauma is hard to unload, get therapy (hey, even doctors need a doctor sometimes) or process with friends/family about your disappointments or struggles. If feasible, let your boss know how you’re feeling. Give yourself some grace and forgive yourself for the mistakes or disappointments.
2. Make time for yourself.
Figure out what rejuvenates you – is it a hobby, a massage, exercise, a good book, time with friends and family, a weekend getaway? How about *gasp* taking all your vacation days? I mean, you earned it, right?
3. Sleep.
Find out what prevents you from getting in all the hours you need to feel rested and move the obstacles if you can. For example, if you’re overstimulated, find ways to wind down. Reading a book before bedtime is a fave for a few of us on the team. You can write in a journal, take a bath, drink warm milk (writer Marissa’s Jamaican father swears by this), or get some exercise in the day to help with sleep patterns.
4. Go outside.
Nature has a way of calming the nerves. The soothing burble of a brook, the dancing of the clouds, the swaying of leaves in the wind. The peaceful blues and greens, the rhythmic waves of the ocean, the smell of soft earth, the feel of cool grass between your toes. Ahh, we can sense it all now.
5. Prioritize your health.
Go to the doctor, the dentist, the gym, find some healthy recipes, cut back on the cheese fries (our email subs know we couldn’t get rid of them altogether now, could we?). Redefine “treat yourself” from a sugary snack or alcoholic beverage to something that fuels your body (like a delicious smoothie or power-packed meal).
6. Take a tech break.
Our CEO, Kara, decided to push the pause on her phone for a little while during the early days of covid. She found herself rejuvenated and bursting with new ideas for a new business venture (enter Social for Good!). Maybe you can’t take whole days, but a few hours might help calm those overstimulated brain cells!
7. Find a new hobby.
Or dust off an old one. Marissa and her husband were wedding singers (which they have mostly retired from), but when a local vocal coach offered a great deal, Marissa got to tune up the old pipes and invest in herself. Other ideas: take a pottery class, learn how to garden, rock-climb, or line-dance (you do you, boo). These can be a great source of endorphins and stress relief.
8. Set boundaries and stick to them.
For example, refuse to do work in your bedroom (it’s a sanctuary of rest – not an office). Try not to take work out of the office (even if said “office” is just down the hall); don’t respond after hours.
9. Have fun!
Like do something that requires you to get messy – run out in the rain on a summer day? Go barefoot (in a safe place), fly a kite, have a pillow fight, buy your fave childhood action figure (*cough* for your child, of course), watch a comedy, listen to live music, try a new restaurant, have a food fight! Laughter is not forbidden in a world of trauma and suffering; it is an essential weapon to help us better fight these evils.
10. Move on.
If all else fails: you still hate your job, you strongly dislike your coworkers, and you cannot find relief despite steps 1-9, you may need to take your talents elsewhere.
The Wrap Up
Since social impact workers are more susceptible to burnout than any other sector, self-care is even more essential for them. Self care replaces depleted emotional and physical energy, and helps these crucial members of our society achieve even more impact. Leaders who model and encourage self-care can have a significant and positive impact on the organization.
When no one else will, we can and should care for ourselves. It’s the only way we can care for anyone else.