Here's how you can incorporate self-care to prevent burnout.

We all have to figure out what taking care of ourselves looks like. For me, one of the things I try to remember is "when the reaction is greater than the situation calls for, it's not about the here and now" and chances are, it's not about me. I try not to take on other people's energy as my own. If it impacts me or I'm contributing to the issue, then I change or correct what I can. Staying in my own lane and becoming passionate about things I can have an impact on helps me to direct my energy where I want to and not where others think it should go. It doesn't always work and sometimes I get called into situations to help resolve them, but generally speaking, I guard my energy wisely.

Burnout is usually a sign of serious dysfunction in growth that can devastate one’s career, relationships, and physical health. No two people arrive at the burnout stage exactly the same way and, likewise, there’s no “cookie cutter” solution. Actually, oversimplifying the issue can do more damage than good. For me, I've learned to recognize my personal "warning signs" of burnout, which include emotionally distancing myself from work, relationships, or things I'm usually passionate toward. Another indicator is negative thoughts that creep into my attitude and conversations rather than optimistic perspectives. There are others, but I'd suggest beginning by considering the areas where you're usually strong that are slowly declining.

I find setting times for tasks a efficient way to prevent burnout. Give yourself 20 mins to write a straightforward email-it’ll take 20 mins. Give yourself 5 mins and you’ll get it done! It’s surprising how much we can get done when we set a time. Set yourself 30 minutes to workout/do some research, write a post, and make it a non-negotiable! Burnout I find comes from not having a strategy-wasting mental energy & headspace on tasks that can take a quarter of the time. Time is an easy one (and hard but that the point!) Work smarter, not harder

To recognize the signs we must first put in the work of understanding & accepting self. We often place ourselves in situations/positions of compromise because we have not done the work to figure out our own traumas, triggers, boundaries & motivations. Once we begin this difficult work, we can apply it to the varying elements of our lives. For example, determine: 1) What are our deal breakers & non-negotiables. 2) Which elements of our jobs align with our core values vs those that are required to get the job done. 3) How you like to be lead, challenged & taught based on your personality & styles. Using these insights, we can proactively & clearly communicate our needs, create balance, limit burnout & amplify/improve our well-being.

Self care is saying no. Self care is putting yourself first. Self care is pacing yourself. Self care is getting yearly physicals, eating right, exercising, and religious/spiritual practices routinely. Self care is vital in order to prevent burn out.

Setting boundaries is very important. Many people feel they should be available to their job 24/7 to be productive and show they are committed. That is so far from the truth. In order to be the best for your job you must learn to unplug from it and enjoy your personal life. Learn to take a lunch or even get up from your desk and walk outside. Setting boundaries keeps you refreshed and enjoying the work.

This is a crucial part people misunderstand. “When I finish this assignment I can go for a walk or have lunch”… If you don’t have lunch or get outside the quality of your work and mental capacity will be severely diminished. Say I’m going to play tennis with a friend at 1700 and I’ve got 3 hours to do the job at hand. That way you’ve got something to look forward to…and if you really want to do something, you’ll get it done!

For many, establishing and maintaining clear boundaries can be difficult. For many the pandemic and resulting quarantine led to a virtual lifestyle where we were never fully off the clock. This may still carry forward into how we currently operate. I've learned that it is often difficult, if not impossible to close some doors once opened. It is important to set parameters around your availability and stick to them. Something as simple as setting aside blocks of time in your calendar where you are not to be contacted is a good starting point. Other techniques include closing your door (ie lunch), posting your schedule on your cubicle, or setting your phone to DND. Routinely implementing such measures, helps establish healthy boundaries.

Emphasizing the Importance of Rest and Autonomy in the Workplace Valuing Time Off: A culture that respects time away from work acknowledges that employees need regular breaks to recharge and maintain their mental and physical health. This includes: Encouraging Vacations- Ensuring employees take their allotted vacation days without guilt or fear of falling behind. Supporting Personal Days: Recognizing the importance of personal days for mental health, family emergencies, or personal growth activities. Flexible Scheduling: Allowing flexible work hours so employees can balance their work commitments with personal responsibilities.

Time is one of the most important resources we have. Effectively managing it is vital to individual success & balance. Concepts such as single tasking, in a world that asks us to multi-task, are crucial. Using a tool suchs as a priorization matrix can be beneficial. It should be used in tandem with weekly workplans and daily task lists. The matrix should be used to visibly quantify efforts and resources to outcomes. In doing so, tasks can then by prioritized and placed in rank order. This process also helps determine which tasks can be effectively & easily delegated based on skills, experience, & capacity. Once delegated, stratify the work into categories for completion. These include a mix of quick wins, ongoing, & high yield projects.

I’m guilty of this…I work for myself so there if I think of something work at 2000 on a Monday night I should do it there and then… Absolutely not! I’ll schedule an event in my calendar to tackle it the next day. It’ll be fresh in your mind, you haven’t forgotten it and the world didn’t end-it’s ok!

Fostering Autonomy: Autonomy in the workplace empowers employees to manage their tasks and make decisions. This can lead to greater job satisfaction and reduced stress. Key aspects include: - Trusting Employees: Trusting that employees can manage their work without micromanagement fosters a sense of ownership and responsibility. -Encouraging Decision-Making: Allowing employees to have a say in how they approach their tasks and contribute ideas enhances engagement and motivation. -Providing Resources: Ensuring that employees have the tools, information, and support they need to work independently and effectively.

As a now-retired senior-level program officer in a philanthropic organization, this is good advice. Develop serious interests outside and perhaps unrelated to "the work". These interests or passions can be counted on to help make the transition into the next chapter more enjoyable. Well-before retirement, consider activities that will provide a sense of routine - weekly lessons in an arts discipline, for example. Give attention to how to keep your mind, body and spirit not only active, but challenged. A new sense of purpose is something worth planning. After the initial glow of retirement, what will get you up in the morning and give you a sense of joy and gratitude? That is, afterall, the ultimate goal of life.

This is great, however, many people have no idea what they are passionate about. Take time to make lists of those things that make you feel good. Sometimes it is small acts that make us feel great. Those small acts turn into passionate purposes.

I’ve found fueling your body well is crucial. If you are not getting high quality nutrients, a good balance of macros, appropriate calories, and plenty of water, you may suffer from burnout or related diseases. Many people do not get enough vegetables and protein that provide essential vitamins and minerals. Don’t try to tough it out alone - get a health coach!

This is what I know- Increased Productivity: Employees who are well-rested and feel autonomous are often more productive. They bring more energy and creativity to their work, resulting in: -Higher Efficiency: Increased focus and efficiency in completing tasks. - Innovative Thinking: Greater ability to think creatively and solve problems effectively. Stronger Employee Engagement: A supportive culture enhances employee loyalty and engagement. When employees feel their well-being and autonomy are respected, they are more likely to: - Stay Committed: Lower turnover rates as employees are more satisfied with their work environment. -Advocate for the Company: Employees become ambassadors for the company, promoting it as a great place to work.

Our mental health exists on a continuum, and our self-care response should as well. From a daily practice to help maintain our mental health and wellbeing to more rigorous forms of self-care when days are harder. It is important to have varying levels of self-care. Learn what your own symptoms are when you are in need of more rigorous self care to maintain your wellbeing. Learn the self-care continuum of those around you to help queue them to help them maintain their wellbeing. It is crucial for us to recognize the difference between healthy and unhealthy self-care. After all, one drink once in a while is very different than one or more drinks daily.