Ways to keep BURNOUT at bay
- ahaeurekamoment
- Nov 22, 2024
- 4 min read
Updated: Nov 17
This is a follow up to my recent post on altruism and helping behaviours where I discussed its associated benefits as well as risk of burnout among individuals who partake in this endeavour.
Yes, the following paragraphs on how we can deal with burnout is written with helpers and volunteers in mind. However, please note that the tips can be applicable to any individuals who may be giving their best to what they decided to take on, really.
GAIN AWARENESS
Burnout does not occur overnight. It is usually a result of long term stress that has not been adequately managed and/or consistently poor sense of well-being. Awareness can be important first line of support — individuals can monitor themselves for signs of burnout (as detailed below) which may manifest in daily challenges as they struggle with work and productivity as well as lowered motivation level towards life, energy and mood.
Burnout is primarily characterised by the following (WHO, 2019)
feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
reduced professional efficacy.
People around them can also watch out for them and should they identify any symptoms of burnout, they can point them out to them. This is to ensure that prompt help and support can be rendered to these individuals.
HAVE AN OPEN COMMUNICATION ABOUT YOUR CONCERNSIndividuals can seek out a relevant communication channel to voice their concerns regarding their task/assignment. If the individual’s stress was related to work load or nature of task assigned, he/she can raise this to relevant person in charge so that adjustments can be made to improve the situation. In some cases, individuals may need to assert their boundaries in order to protect one’s limited resources (time, capacity) - for instance, saying “no” to certain tasks that may not be within one’s scope or capacity.
These can potentially empower them and give them a greater sense of autonomy and control over their resource distribution and work.
BACK TO THE “WHYs”
Sometimes, as individuals get caught up in the doing and focus on the HOWs, they may consequently lose sight of their WHYs. In order to restore their motivation (i.e., to fuel their sparks) which unfortunately diminishes during burnout, it is important to recall their WHYs of pursuing this endeavour or cause. One can consider asking questions to re-orient oneself to one’s guiding principle such as, “why did you choose to work/volunteer here?”; “why did you choose to support this cause over others?”.
REALISTIC ALLOCATION OF RESOURCES
Moderation is key to ensure sustainability of passion or motivation in an endeavour/cause.
To this end, we can review our commitments that we currently have on our plate.
Given that we cannot pour from an empty cup, it is also important to ensure that one’s own cup is adequately filled. This can take form of self-care activities e.g., going on a nature’s hike or a foot massage.
In light of all commitments (i.e., volunteer work, self care, family, paid employment), one can then calibrate how much resources (finance, time, energy) to set aside for each per week. Ideally it is helpful to have a scheduled and regular check-in point (e.g., monthly, or quarterly) to review the resource allocation periodically.
ADJUSTMENT OF OUR EXPECTATIONS
When making decisions about helping endeavour, it may also be important to consider helping behaviours on a continuum. For instance, it can range from offering a seat to a person in need on the bus/train, holding the lift door for neighbours; volunteering for a cause at a relevant organisation; mission trips to building an orphanage; sponsoring a child overseas. Let’s recognise that all behaviours, be they big or small gestures of kindness, can go a long way in touching hearts and make their/your days. Let’s appreciate that helping needs not look a prototypical way; instead, we get to consider what is most aligned to our given lifestyle and available resources. We want to acknowledge however small a gestures of help/support, there can potentially be a ripple effect on the community.
In terms of time-line, it can also look different for different people. Some may consider helping as a lifestyle whereas others see it as a once-off project to be completed within stipulated time. Hopefully this takes the pressure off from you when you embark on helping journey - go with what is comfortable and sustainable.
All in all, it is of utmost importance to stay anchored to one’s guiding principle of helping and/or providing service to others. Moderation is also the key. Only then would this endeavour and motivation to help/serve be able to sustain in the longer term and to continue sparking joy in helpers and beneficiaries alike.
Remember, everyone's journey can look different - and that’s okay. You, along with your efforts, are worthy just as they are! Thanks for being part of that ripple of change.
Always rooting for you!
Jeanice
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References
Myers, D. G. (2002). Social Psychology, 7th edition. McGraw-Hill.
WHO, 2019:
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