SabbCare: Avoiding Burnout

Tis the season where across the student movement we start to whisper words such as "storming", "burnout", "overwork" and "conflict" in relation to our hard-working sabbatical officers. It still kind of annoys me a little that some still see "burnout" and "overwork" as an inevitable part of the experience.

This weeks newsletter cover the following:

• An article in avoiding burnout for sabbatical officers
• The launch of our "Elevate Leadership" Resource, which serves as a handbook for navigating self-care, setting boundaries, and staying strong in student leadership. This is linked below.
• We are also recruiting for adviser associates and associates for student engagement

There's No Job Quite Like It...

Being a sabbatical officer is an incredible opportunity to make a real difference in the lives of students. But it can also be an intense, all-consuming role that can stretch you to your limits - emotionally, physically, and mentally. The balancing act between representation, lobbying leadership, and personal wellbeing is a tricky one. It’s a reality that’s often overlooked in the rush to meet expectations and drive change. But what happens when the pressure starts to feel overwhelming? How do you protect yourself from burnout, manage your workload, and still enjoy the experience?

At Alkhemy, we know what sabbatical officers go through. We’ve seen the highs of successful campaigns and the lows of stress and fatigue. This article explores the key elements of sabbatical officer wellbeing, offering practical strategies for avoiding burnout, setting boundaries, addressing toxic behaviours, and looking after yourself, both in the short and long term.

Self-Care as a Foundation

"Self-care" has become a buzzword in recent years, but what does it actually mean in the context of a sabbatical officer's life? For many, it’s easy to fall into the trap of thinking that self-care is just about pampering yourself - buying that new gadget, indulging in a spa day, or taking a long bath with luxurious bath salts. These things can feel good in the moment, but real self-care goes far deeper than that.

True self-care is about awareness - it’s the act of being conscious of your feelings, acknowledging when you're struggling, and taking deliberate steps to address those needs. It’s about nurturing your wellbeing in a sustainable way, so that you can show up for your role in a healthy, focused, and productive way . As a sabbatical officer, self-care might look like taking regular breaks during a busy day, carving out time for exercise, or committing to getting a good night’s sleep. It’s about recognising when you’re close to running on empty and finding ways to refuel.

Consider incorporating reflective practices into your routine. Keeping a journal where you can write down your thoughts and feelings helps you process difficult moments and gives you a space to notice patterns of stress. Reflection isn’t just about dwelling on the negative - it’s also about celebrating your wins, acknowledging your hard work, and reminding yourself why you took on this role in the first place. If journaling isn’t for you, reflect with a trusted person.

Burnout: The Silent Threat

One of the biggest dangers for sabbatical officers is burnout. The job demands a lot from you - it can feel like there is constant pressure to be on top of every issue, to meet expectations from students, staff, and even yourself. Over time, the weight of these expectations can lead to burnout, where the drive and energy that initially fuelled your work suddenly disappears.

Burnout often creeps up on you slowly. At first, it might just feel like you’re tired or a bit demotivated. But if left unchecked, burnout can result in emotional exhaustion, physical fatigue, and even mental health issues like anxiety and depression . As I’ve learned; burnout isn’t just about being busy; it’s about sustained stress, a lack of control, and feeling unrewarded for your efforts .

Recognising the early signs of burnout is crucial. If you’re constantly feeling overwhelmed or struggling to concentrate, that’s your body’s way of telling you to slow down. Taking time to rest and recharge isn’t a luxury - it’s a necessity. Sabbatical officers often feel they can’t take breaks because there’s always something urgent to deal with. But rest is essential if you want to be effective in the long run. Whether it’s booking some annual leave after a particularly intense period or simply giving yourself permission to switch off after work, these moments of rest are key to preventing burnout .

Boundaries: Protecting Your Time and Energy

Another crucial aspect of sabbatical officer wellbeing is learning to set and maintain boundaries. Without clear boundaries, it’s easy for the lines between your work and personal life to blur, which can lead to feelings of resentment, overwhelm, and stress. In an environment where you’re constantly accessible - whether via email, social media, or in person; it’s important to define your limits.

Start by setting boundaries around your workload. This means being realistic about what you can achieve in a day and learning to say "no" when necessary. You don’t have to take on everything yourself - delegate tasks where possible and communicate openly with your team about workload distribution. Whilst knowing that others may be experiencing difficulties at the same time.

Another key area is communication. Sabbatical officers often feel pressure to be available 24/7, but this isn’t sustainable. Decide what your working hours will be and stick to them. Let your colleagues know when you’re available and when you need time to focus or rest. Simple things like turning off email notifications after a certain hour or setting expectations around response times can help create a healthier work-life balance .

But boundaries aren’t just about workload - they also apply to emotional labour. As a sabbatical officer, you can be the person students turn to with their problems, which can be emotionally draining. While it’s important to be there for students, you also need to protect your own emotional wellbeing. Make sure you have someone to talk to about your own challenges, whether that’s a mentor, a colleague, or a friend. Sharing the load helps prevent you from becoming overwhelmed.

Tackling Toxic Behaviours

No workplace is immune to negativity, and the pressures of a sabbatical year can sometimes bring out toxic behaviours in colleagues or within the broader organisational culture. Toxic behaviours, such as gossip, undermining, or bullying, can have a serious impact on your mental health and the team’s productivity. Recognising these behaviours early and addressing them head-on is essential. Whether it’s confronting the issue directly or raising concerns with a senior colleague, it’s important to create a work environment that’s supportive and positive. Toxic cultures thrive in silence, so calling out unacceptable behaviour when you see it can help foster a healthier, more respectful atmosphere .

One effective way to prevent toxicity is by fostering open communication and setting team boundaries from the outset. In a team setting, clearly defining roles, responsibilities, and expectations can help reduce conflict and ensure everyone is on the same page. Regular check-ins and transparent discussions around team dynamics can help address issues before they escalate .

Embracing a Support System

It’s important to remember that you don’t have to do this alone. Sabbatical officers often feel isolated, as the weight of student expectations and the pressures of leadership can leave you feeling like you have to figure everything out yourself. But having a strong support system is key to maintaining your wellbeing.

Lean on your team - regularly check in with your fellow officers and staff members to share concerns, support each other, and offer encouragement. Don’t hesitate to seek professional support when needed, whether through counselling services, a mentor, or coaching. Having someone to talk to about your challenges can make all the difference .

Prioritise Your Wellbeing: Put on Your Own Oxygen Mask First

As a sabbatical officer, the instinct is always to help others first - but you can’t pour from an empty cup. Just like on a flight, you’re told to put on your own oxygen mask first. This isn’t selfish; it’s necessary. If you don’t take care of yourself, you won’t be able to effectively support your team or students. By prioritising your own wellbeing, you ensure you can give your best to those who depend on you. Take care of yourself first, so you can truly make the impact you’re here to achieve.

Looking for practical help on how to manage wellbeing with others as a sabbatical? Click below to download our resource.

Released earlier this week, practical advice on how to campaign in Organisations Representing Students: