My day job is managing a shelter for domestic violence and sexual assault victims. I am also in the final leg of my journey to obtaining my marriage and family therapy license, hoping to one day bring my passions together and counsel families recovering from trauma. I am also a wife and mother of three.
A couple weeks ago, I noticed that my “lines” were becoming really blurred.
I was exhausted, and felt like crying (and I sometimes did) whenever a crisis would come my way. I love helping people, so naturally, I could not figure out what was wrong with me. Then, I happened to look at my calendar and realized I had not taken a day off since my dad’s funeral in June. I was exhausted and burnt out. It was time to take a hard look at my schedule and put some boundaries into place.
If you can relate, read on for some strategies to maintain balance in your life – especially if your line of work has you caring for others.
Preventing Burnout: 5 Practical Tips
1.Taking breaks is mandatory
It sounds basic, but build in breaks to decompress. In my case, I am really bad about working through lunch. I arrive early, and I often work late or respond to crisis calls after hours. Since my schedule is not “typical,” it becomes more important for me to stop and take lunch breaks, or to schedule a day off once every few weeks.
2. Pencil in activities that you enjoy
Find something you love that is not related to your work. I was an avid runner, but that has been increasingly hard on my body lately. My daughter’s dance studio is offering adult classes every Friday, and I am going to start attending those weekly classes.
3. Nurture your support network
All my energy was being focused towards work, and my other relationships were being put on the back burner. I took a few days off work, and spent time with my husband, kiddos, and friends. It is amazing what being with your circle does for your mental state.
4. Assess your job and responsibilities
Perform a job analysis. Determine what is expected of you and what you can reasonably accomplish. In my case, it is not my boss that puts unrealistic expectations on me. It is me. I feel like I need to be doing all the things to support my team. I am working on saying, “I do not really have the capacity for that right now, but I know someone who might…”
5. Balance your tasks
If you have been providing services that have taken a mental or emotional toll on you, switch to a less complex or emotional task. If I respond to several crisis calls in a row, I have been exposed to quite a bit of secondary trauma. It is time to switch to another task and let someone else man the phones for a while. Just transitioning between tasks that require “more” from us to tasks that require “less” from us throughout the day can help mentally recharge us.