Burnout can be an all too familiar experience, especially in helping professionals. We give and expend a ton of emotional energy, and demands of the job are major contributors. Burnout can look like physical pains, sleep disturbances, changes in energy or concentration, plus more symptoms that may be easy to dismiss as something else. If you notice any of these and you’re wondering how to deal with burnout, give these strategies a try (and remember, caring for yourself is not selfish!):
How to Deal with Burnout
1 – Seek Counseling
Helpers need helpers too! Seek out counseling for yourself to deal with the experiences of burnout. Your state may have an EAP program through which you can find a counselor.
2 – Advocate for Yourself
If conditions or demands at work are too much, speak up for yourself. Sit down with your administrator and go over your schedule (or ASCA documents, your contract, etc.) and brainstorm ways to remedy the situation. Reach out to district counseling directors or union reps if you’re really feeling like your concerns aren’t being heard.
3 – Set Boundaries
Take e-mail off your phone. Don’t answer texts about work at home. Create a system for requesting time with you to cut down on pop-ins and hallway referrals. Set healthy boundaries to protect your space and time! Make it a SMART goal and track your progress to keep yourself focused on your desired outcome.
4 – Set Goals
Get long term goals for yourself to keep a future focus. They can be long term goals relating to work, like a solid organization system, or personal well being, like getting ready for a 5k!
5 – Get Enough Sleep
Never underestimate the power of solid sleep! Set alarms to remind you to power down devices and head to bed earlier to make sure you’re getting that restorative sleep you need.
6 – Make Time for Relaxation
Make time for the things you love and things that help you feel calm and relaxed! Schedule it in and make a commitment to yourself.
7 – Exercise
Make time for your preferred type of exercise, even if it’s a daily walk around the block! Getting yourself moving can help your mood and also give your body the healthy boost it needs.
8 – Seek Out Positive Coworkers
Spend worktime with those who lift you up and have a positive focus on the task and avoid the trap of negativity and gossip. Maybe consider putting together a simple Sunshine Committee to spread some cheer and positivity to everyone in your school.
9 – Take a Break
It’s okay to take a break from counseling. There’s no shame in trying out another career for a year or 10 until you feel ready to transition back (if you ever do feel that way!).
10 – Know When It’s Time for a Change
Advocating for yourself and setting boundaries and still not getting the change that you need? Remember that it’s okay to look for a new job. It’s okay to make changes to protect your own health and well being!
When you start to notice the signs and symptoms, how do you deal with burnout? What are your tried and true strategies for managing? Fill us in below!
