Read this if you're burned out
Welcome; we suspect you might be reading this because you are burned out. Or, you can’t bear to add ANOTHER $1 subscription to your wallet and read the Business Insider article. Don’t worry; we’ve got you covered.
All the stats
Burnout is a syndrome resulting from workplace stress that is not successfully managed (American Psychological Association). When surveyed, 79% of employees reported experiencing burnout since the pandemic in 2020. Because of this, burnout has become a hot topic to talk about in the workplace, social media, and beyond. And now, in our post-COVID, uncertain world, our collective is experiencing burnout more than ever.
Impact of burnout
Women of color are more likely to be affected by burnout than others. Often, women of color have a long fight ahead of them to climb the corporate ladder (Forbes). It often feels like we have to work harder than our coworkers to receive the same recognition. Not to mention we also tend to place high expectations on ourselves to succeed, combined with the emotional labor of navigating predominately white male spaces.
While we associate burnout with mental health,it is also a condition that can lead to poor physical health and can put a strain on your personal relationships. It also stifles creativity, productivity, and overall satisfaction with life. Its impact is felt across many different areas of life.
Signs you are burned out
Recognizing early signs of burnout is the best prevention. You might be burned out if you:
Have no energy at the end of the week to enjoy your weekend. You find yourself saying, “What weekend?” The days are blurry.
Feel more irritable than usual. Any minor inconvenience at work or at home leads to a meltdown. Your patience is small.
Have no time for self-care or to do basic household tasks. Any joy in your life is replaced by overwhelming fatigue.
You feel burned out, now what?
Often, we realize we are burned out too late. We get so caught up in the hustle of daily life that our body has to play catch up. To help prevent burnout, consider all the tips below:
Practicing the word “no”
Setting boundaries sounds simple, but in practice, it is hard for women of color. We like to be “yes” women to every single task thrown at us because we are constantly trying to prove our value in the workplace. Setting boundaries is essential. Learn to say NO. If no is too harsh for you, a simple “I have other priorities at the moment, I won’t be able to assist” works too. If the person on the receiving end of this conversation continues to push back, then list 2-3 things you are working on at the moment. Don’t falter. Setting boundaries is an important skill to develop in your career to maintain your own well-being.
Find the power of community
Tapping into communities like Women Who Create is helpful. As women of color, we have the unique experience of having families that stress we need to “work hard.” Families who often push making money and career as more important than our well-being. Being part of a space where you feel heard, seen, and understood by like-minded women can be healing
Harness the power of being heard
You might have been holding it in for a long time; now you need to talk to someone. Consider therapy, seeing a coach, and other forms of help that include 1:1 interaction for additional support. One helpful resource is zencare.co, which allows you to filter different kinds of care you are looking for, such as individual therapy, life coach, etc.
What happened to your self-care routine?
Creating a solid self-care routine will change your life. It will move the burnout out of your body. A self-care routine is unique to you. It can include:
Journaling: When was the last time you wrote something down that didn’t include something work-related? Cultivating a regular routine where you jot down your thoughts and emotions helps to center you.
Breathe: Incorporating the power of breath, through mediation or breathwork helps regulate your nervous system. Apps such as Insight Timer, have a wide variety of mediations, online sound baths, and other programs to help you stay on track.
Bubble baths: bubbles always makes the day better. Running yourself a nice bubble bath can help you wash away any stagnant tired energy from your body. The revitalization will work wonders for your physical and mental well-being.
Whatever your self-care routine, we want to remind you that weekends are for YOU. (Or any other day, for that matter!)
Don’t let burnout get to you! (We know, easier said than done.) Recognize when you need to give your body some love and utilize the strategies mentioned above. Often, the line between our personal and professional lives blurs. It might also be the time to pull the plug on your relationship, friendships, or your job. If anything in your life hinders your growth, it’s time to let it go.
Written by: Norhan Ahmed
Edited by: Shaunah Margaret