LuElla D’Amico
According to the Mayo Clinic, “Job burnout is a special type of work-related stress—a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.” That last part certainly resonated with my feelings. Like many of us, I associated my sense of identity with the love I felt for my job and all its tasks. Who was I, if I no longer loved what I was doing, or if I felt exhausted at the mere idea of sending another email or grading another assignment? I felt as if I were no longer accomplishing tasks with the same passion and vigor I once had. It took me a longer time to concentrate my energy on projects that I knew I had loved being a part of or leading only months prior. Here are four tips I found that helped me mitigate burnout:
Praying for 20 minutes a day
This may seem a bit too obvious for Catholic readers, but I would think about praying, but I didn’t have a committed practice to include it in my daily schedule. One symptom of burnout is loss in concentration, and I felt this change in my life acutely; basically, every facet of my prayer life became more difficult. Even during weekly Mass, my mind would often wander to work troubles and what I needed to accomplish, rather than being fully present in the communal and independent prayer rituals offered therein.
Focusing on what I love about my job
Paperwork and email are never going away for any of us who work in an office. Nor are colleagues we find annoying or specific work practices that irk us. Another commonly cited burnout symptom is an increased feeling of negativity toward one’s work in general. After reflecting on my job as a professor, I realized that what replenished me most was spending time with students, writing about my field, and participating in professional mentoring.
You might write down your values as I did when I initially realized how burnt out I felt. Does what you’re spending time on most align with those values? If not, see if you can remove at least some of what doesn’t, or simply move a less enjoyable task to a time of day when you’re not the most energized. Focus on what you love within your day-to-day schedule.
Seeking, and celebrating, work champions and colleagues.
We all have friends and mentors who help us feel recharged. In 1 Thessalonians 5:11, Paul advises the church members: “Encourage one another and build each other up, just as in fact you are doing.” Chances are, if you’re feeling burnt out at your job, others with whom you work are, too. God wants us to have communion with those he places closest to us, including our coworkers.
Carve out time for colleagues who bring you joy. Try to avoid only scheduling meetings with them to go over long agendas or merely accomplish tasks. Plan moments of communion doing something you both enjoy, so you can encourage each other, share common interests, and make memories beyond work. Seek out and find those people whose presence replenishes you and vice versa.
Exercise
When we’re stressed at work, our bodies undergo the same physiological symptoms that they would in stressful situations, such as being chased down the street by a bear, even if what we’re feeling is predominantly emotional and not physical. Twenty to thirty minutes of aerobic exercise can help your body complete the stress cycle it needs to after facing an anxiety-ridden situation at work.
