Battling Burnout at its Core
Logging off at 7:30pm after your third consecutive Zoom meeting? Feeling like you have no time to invest in your own projects despite spending more time at home?
You’re not alone – Many Americans have reported feeling uncomfortable and exhausted as a result of endless Zoom meetings and longer hours brought upon by working from home.
As the beginning of the school year approaches, if you have kids or academic responsibility, you may also be feeling like your goals have slipped away from you. Coupled with the stress, limitations, and demands brought upon by COVID-19 restrictions, you might also be feeling discouraged. You might be noticing your relationships, energy, and emotions starting to be affected. If you’re an entrepreneur, this effect is probably magnified.
This is called burnout, and it’s normal.
As a business coach, I advise my clients to incorporate positive psychology in moments of burnout to reignite their passion for projects they feel slipping away. Positive psychology is a vast field and while these techniques are by no means inclusive, they are a good place to start.
Focusing on the good
Relishing on the good in your life can be very beneficial. Keeping a gratitude journal is a great way to do this. For founders, writing down anything from “I had a good idea today” to “I sent pitches to potential investors today” in a gratitude journal can be very encouraging. One study showed that after just one week, people keeping a gratitude journal experienced a boost in well-being along with an increase in gratitude.
Mindfulness
Mindfulness is another powerful tool. Studies have shown that practicing mindfulness can have benefits in the physical and mental spheres, and for the entrepreneurs out there, it can help you fall in love with the process of developing and working on your startup. When sketching out an idea, slow down and consider every stroke and detail. When listening to your colleagues share feedback, savor each word being said, and challenge yourself to focus on listening and hearing what they have to say in a deeper way than usual. Being in the moment will remind you why you chose to embark on the journey of starting a startup.
Taking Breaks
This might seem like an obvious one, but for a lot of people, it isn’t. People tend to feel guilty when they take a rest and will only sheepishly admit they did so after the fact. Taking a break that involves playing a game, learning something new, or physical activity, can make you happier and more productive.
Setting Boundaries
Though you shouldn’t blame yourself for your burnout, a lack of boundaries may have contributed to it. Whether you’re dealing with a work colleague or a friend, your “No” should mean “No”, your availability and schedule should be respected, you should be able to communicate your needs, and you shouldn’t put up with disrespect. It can be scary to set boundaries with the people you know, but anyone who reacts negatively to boundaries you set is probably not someone you want around, anyway.
Incorporating these strategies before, during, and after stressful periods can help you manage burnout and become mentally resilient. The next time you feel burnt out, check your perspective and take care of yourself. You’ll thank yourself later.
Warmly,
Anne Stamer
President and CEO
Stamer Coaching & Consulting