9 Ways to Stop Burnout and Save Your Sanity

By Bonnie Low-Kramen | July 20, 2020

It’s not really working from home. It’s really sleeping at work, isn’t it? In a heartbeat, on or around March 13, 2020, most of our lives turned upside down. Suddenly and without much warning, the world’s assistants went into code red, emergency mode. The reality was now having to do this work alone, at home, with minimal to non-existent in-person human contact. And now, some four months later, there is no end in sight.

Not normal, by any stretch.

At all.

Unprecedented. That’s the word that keeps getting used about the global workplace and it’s true. None of us has been in a pandemic before. Because of all of this, burnout is a very real risk factor so let’s tackle it right now before it tackles us!

Important Note: If working from home feels as easy as brushing your teeth, this post is not for you, but it could help you empathize with others who are having a tough time of it.

How to know if you are burning out?

• Do you go to bed at a decent time and still wake up tired?

• Do you feel paralyzed by not knowing what task to do first?

• Do you feel that you are not doing anything well? Not your work or your life.

• Is your imagination going wild with fears of the future, especially when you read headlines like, “America has never been here before” and know it’s true?

If you answered yes to any of these……then, read on. First of all, you are not crazy and you are not alone. I’m right there with you and I don’t even have any little kids to home school. Two wise friends named Libby and Shelly insisted that Step 1 is to take three deep breaths to calm down. That was a good start. Here’s more.

1. Take your brain somewhere else

Get some fresh air. Read a fun magazine. Take your mind somewhere else. When I was a kid and would have a bad dream, my mom would say, “Change the channel.” Thanks, mom.

If possible, change up where you work for a change in scenery and the physical chair/position you are in. This way, your mind can take a break when you enter other spaces.

These seemingly small details can derail burnout and should happen as early as possible. The longer it goes on, the longer it can take to recover. Recovery may be especially delayed if we have given up important areas of our lives, like exercise and socializing. Burnout is not a joke, and if we do not pay attention to the signs, it can take a long time to recover.

More warning signs:

• Lack of enthusiasm

• Irritability and impatience

• Procrastination and delaying tougher tasks

• Changes in attitude, especially becoming cynical

• Lack of emotional management

• Difficulty mustering up interest

• Being easily distracted & prone to procrastination

• Declining productivity

• Using alcohol and other substances to cope

2. Ask for help

Some of us (I won’t name names here but one starts with “B”) resist asking for help. Reconsider! Take the risk and let others into what you are thinking and feeling. Chances are they are feeling similar things. I’m talking about family, friends, trusted colleagues, and even psychologists. I’m a big fan of therapy with the right therapist. Everybody needs a little extra help sometimes, right? There’s no shame in asking for help and so much to be gained. The people who care about us want to help.

3. Spend Time Away from Screens, including the News

Time on screens leads to more time on screens. We open our laptop to write an email and check social media, and we are on our phones or Zoom. It is easy to be on a screen all day. Take time to be tech-free, like mealtime, bedtime, and walking. On my recent walk, I went to YouTube and sang to some of my favorite Broadway tunes.

4. Take Care of Your Physical Health

Our health tends to suffer when we are burned out. Truly nothing is more important than moving our bodies and exercising. Also, tend to your diet, eating as many nutrient-dense foods as possible. Avoid excessive alcohol, sugar, and highly processed foods like crackers and chips. The effects of diet may not be immediately obvious but will make a big difference over time. I’ve been having some happy and easy results with intermittent fasting where I eat only from 11AM-7PM and the rest of the time I fast.

5. Prioritize Sleep and Rest

It is important to give your self permission to take breaks, even lie down for 20-30 minutes. It is truly restorative. Set boundaries around bedtime and no screens in bed as good sleep is essential for recovery—and pretty much everything else.

6. Get Outside and snag some Vitamin D

Being inside all the time can have multiple adverse effects, the more we’re inside, the less inclined we may be to go outdoors—plan regular time outside every day. Go for a walk, sit in your backyard, eat lunch outside. Even a few minutes can be soul-soothing.

7. Manage Optional Stress

Some stressors are unavoidable, while others are optional. Look for ways to lower your daily stress load. Maybe that means turning off the news. Perhaps it means spacing your appointments, especially Zoom calls. Or it might mean limiting contact with people who feel toxic and needy. Less stress means more opportunity to recharge.

8. Learn What to Say Yes to and What to Say No To

We often avoid saying “No” when we want to because “Yes” feels like an easier answer and our need to please. We also overestimate how much time we’ll have and end up overbooking ourselves. Days start running into each other. When you are tempted to say yes to something you don’t really want to do or shouldn’t do, talk it over with your team.

9. Stop to Ask Yourself, What Do I Need Today?

And give yourself a good, solid answer! Being burned out is not just a physical and mental experience. It also drains our spiritual reserves, leaving us feeling flat and disconnected. Recovering from burnout might mean more than merely returning to baseline. It could mean finding what you need to get your own needs met.

OK, I hope this helps and that you feel better. The ROI of preventing and dealing with burnout will make a big difference in being an Ultimate Assistant.

We discuss all of this at the Be the Ultimate Assistant workshops. One of the ROI’s of the Be the Ultimate Assistant On Demand Course, can be measured in improved productivity and hours of precious time saved for both assistants and the leaders they support. It can also be measured by direct access to money-saving resources and strategies.

You are the CEO of You, Inc. Please take good care of you. We need you.

You can read this article and more as published on Bonnie's website www.bonnielowkramen.com