Coping with pandemic burnout
Being vulnerable here. Burnout is real. I went through a major dose of it in recent months. Trying to come out of it now, and come out stronger than before.
The pandemic induced work-life changes have created a new reality for all of us. Everyone’s circumstances are different. Can’t compare. I can only speak from my experience, and hope it helps anyone else feeling the same.
Burnout is not a week full of stress here or there. And it is not sudden. It is a gradual buildup over time, built from juggling competing priorities in limited time without break or reset mechanisms. Once it sets in juggling home, work, childcare, school, relationships, friendships while confined to home can create a vicious circle.
Initially I tried to blaze through it, and it made it worse. Taking a day off here and there didn’t help either. It created a feeling of being inadequate everywhere. It felt like being a zombie. If zombies were real and could feel something, this would be it. It made it hard to get even basic things done. I made a number of mistakes along the way. I’m a few weeks into recovery now. Trying to come out of it, to a better me than before it started.
First step was recognizing the burnout and accepting it. Knowing that I was not the only one undergoing burnout in today’s times, made it so much easier for me to start talking about it and take steps to remedy it.
Second step was not running away from the situation, facing it and taking care of responsibilities as they should be. While taking time off helps, it is not the solution imo.
Third step was coming out of the mental rut and creating a positive loop. I found this to be the hardest stage. And it is all in the mind.
What worked for me in step three?
Creating small wins. Creating small wins every day. Creating small wins at the beginning of each day. These are typically small tasks related to home, family or work that I do early in the morning. I typically start my day before 5 am now.
Standing and moving all day. I bought an AmazonBasics standing desk converter. It made a huge difference in my energy level during work hours, than sitting all day. I started exercising as well as walking more again. Exercising helps clear & focus the mind a lot and pays off with increased productivity.
Spending time with family. Connecting with friends. These are basics anyone would say. In a burnout, the basics go out of the window. Social interactions help a lot, even if virtual. Family is everything.
Scheduling tasks and fighting the urge to start them sooner. Once I decide, I’ll do this on Sunday evening for an hour, I stick to it even if I have time now. That helps give the mind some rest.
Letting some things fall through the cracks, without fret. I’m not talking about prioritization to drop low value things. I’m talking about even dropping some of the prioritized things, until positive momentum is built via small wins.
I’m still a work in progress on this and learning. Over time, I will share more on what worked, what didn’t. If you are going through burnout, realize you are not the only one. Hope my experience helps you in some way. If you went through burnout and coped with it successfully, I want to hear from you & learn from you. Let me know.
Stay happy and motivated folks!
Note: views are my own, and nothing to do with my present or past employers.
Construction Technology Advocate
4yGreat article Raman Dhillon, 100% agree that exercise and family focus are key to a balanced, healthy mindset! Thanks for sharing!
Software Engineering Manager
4y1.What has worked for me is to accept and embrace the fact that "Many of us are not working from home but are trying to work from home". As a Manager, leader its important to acknowledge this fact in current situation. 2. Some other strategies that i have been using is to prioritize and identify tasks that need immediate attention vs one which don't need immediate attention. I also help my two kids with home schooling so i schedule some of non important tasks until the end of office hours. So at times it has helped to work in small shifts. 3. Find time for myself. "Me" time. Sometimes i do this by reading a book, listening to audible, walking/ running, meditation, Music, exercise, youTube, Netflix etc. 4. We brought bunch of board games for our family and often play them during the evenings with family to keep everyone engaged. 5. Talk more to friends and family and yourself. 6. Create small wins. Set small for everyday and try to win them. Gives you positive vibes. 7. Remembering that "This day will be over soon too". Hahaha 😆
Zero-to-One Entrepreneur / OG Certified Procore Consultant / TBD
4yThanks for sharing your thoughts Raman. Your point about creating a positive mental loop shouldn’t be overlooked, because as you say, it’s all in the mind. One thing I heard from somewhere I don’t remember, on the topic of fostering positive self-talk, is this: “Talk to yourself like you would a friend that you’re encouraging.” I almost want to put that in ALL CAPS because it’s so important but to avoid sounding like I’m shouting I won’t ;) We generally talk so positive and encouraging with friends but when it comes to our own self-talk, we’re pretty ruthless. This is one of the biggest mental habits I try to create a break from. Thanks again for sharing! Cheers
Thanks you for sharing your experience & suggestions to address the burnout. So glad you are taking the steps to address the situation.