With the global pandemic persisting, we are faced with different working conditions that have tasked us with adapting our daily notions to fit the "new normal". Going into our second year of the COVID-19 outbreak, many are beginning to feel the strain. Students and employees alike are undergoing serious phases of burnout.
Burnout is a physical reaction and response to prolonged stress experienced in work spaces. There are three facets of chronic stress experienced by BIPOC individuals: exhaustion, defeat, and imposter syndrome.
exhaustion - A physical and emotional state of being worn out from obligations. Exhaustion can look different for everyone: overthinking, anxiety, shut-down, physical fatigue, and distraught exasperation
defeat - The feeling of not being capable to go on anymore, being defeated in the role one performs (student/worker) arises when an individual continuously contributes their efforts with little to no reward, progress, or recognition.
imposter syndrome - Something many face in today's era, imposter syndrome is the feeling of not being worthy of the space/occupation/position you hold in an institution.
With all that said, what can collectively be done to remedy this reality? With the pandemic persisting, it's important to take steps to be mindful of our mental and physical health to combat burnout. Here are some action steps to achieve this:
Stay hydrated
Seems straightforward? When dealing with chronic stress, we often devoid ourselves of dietary needs. Having an abundance of water at your disposal helps mediate your system, balance your vitals, and stay present in your body. There's numerous studies done to prove this, so keep those bottles filled ~
Regulate your sleep schedule
Practicing sleep hygiene is important to regulate hormones and relax any physical symptoms you may be experiencing. A major factor in rejuvenating from burnout is allowing your body and mind to silence at the end of the day. Getting 8 hours of sleep is the goal, but scaffold yourself till you can reach that. Gradually increase the amount of sleep you get to reach a level that is comfortable for you
Check-in with a friend
Distance work and virtual learning can be isolating. Take time to check in with a friend, a loved one, or family member. This helps us feel connected to those around us and provides a sense of belonging. Having a time to vent or confide in another is a therapeutic means of self assessment.
Compartmentalize your day
We get 24 hours in a day, and with the tasks at hand it's impossible to get to all of them at once. Be sure to take time to block of areas in your schedule that are dedicated to what you want to do. Order your tasks by importance and due date to make the most of your time to meet not only your needs, but capabilities for the day. Remember, it is okay to need a break or extension.
Reach out to a colleague/professor/teacher
Although the lone wolf route may be appealing, humans are social beings. Make sure to connect with a higher up in your respective position to build a game plan for yourself so you don't get lost in the process. Burnout is real and can hinder your performance. Communicating your status is a good way to remain accountable and honest with yourself and those around you.
Be present, practice mindfulness
In a culture of anxiety and stress it is hard to be present with yourself in the moment. Take time to be present by pausing from the trivial routines of life. Turn off your phone and take a walk, feel the sun and the wind caress your existence. You are more than a product or paycheck. Give yourself time to be there with yourself.
Although these are a few tips to combatting burnout, there are numerous strategies that help everyone. What works for you? Take time to explore your feelings and mindset around self-care and practice embedding it into your daily regime.
As always, support yourself so you can be the change you wish to see in the world. For more insights, revelations, and discussion - tune in to my thoughts wherever you digest media:
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