Navigating Stress and Burnout at the Mid-Year Mark
Stress and burnout are unfortunately common experiences, but they don’t have to be. Here are tips to rebalance the stress scale.
Acceptance
Acceptance is the first step to positive change. Stress is a normal part of life and it isn’t going anywhere. Most people handle stress and burnout through avoidance, like taking a vacation. But the stress is still waiting for them when they return. So stress isn’t something to get rid of. It is something to manage for your everyday life.
Stress Analysis
Make a list of all the sources of stress you experience. Start with the most common stressors like work, relationships, home life, etc. After you have identified the areas of your life that are stressful for you, pinpoint exactly what is making that area stressful. So for example, instead of saying work is stressful. What is the approximate source of stress? Is it the workload, interactions with coworkers, compensation? Finally ask yourself, is there anything I am doing to contribute to this stress? Am I procrastinating, unmotivated, defeated, or in denial?
Stress Log
If the stress analysis didn’t give you any clear answers, start a stress log. Take 5 minutes per day to quickly document your stress experience. Identify what made you feel stressed, how you knew you were stressed and how you managed that stress. The log is a great way to find patterns of stress and identify the helpful and unhelpful ways you manage your stress. It’s important to note all coping skills are helpful in the short-term, in terms of providing instant relief for stress and burnout. But coping skills are determined helpful or unhelpful in consideration of their long-term impact.
Stress and Burnout Inventory
When you’re used to living life while stressed, it’s hard to distinguish your different levels of stress until you reach the highest point, burnout. Take some time to think about the different ways you manage your stress. The stress log can help you identify patterns with daily stress versus big, unanticipated stress in stressors and management strategies.
Decrease Unhelpful Behavior
The stress log and inventory will help you pinpoint the unhelpful ways you are managing your stress. While it is challenging and potentially unrealistic to eliminate a behavior completely, it is very possible and realistic to cut back. For example, if you tend to binge on unhealthy food, buy less unhealthy food. If you frequently procrastinate with social media, put a time limit on your apps.
Intentional Replacement
Replace unhelpful behaviors with helpful behaviors. Instead of watching television for several hours, go for a long walk.
Stress and Burnout Avoidance Plan
While stress is a common experience, there is stress that is you can avoid. Review your stress log and inventory, for stress that you can control. Learn your limits and say no. Identify people who are sources of stress and if you can’t avoid them, prepare a plan of how to navigate the interactions. Work with a therapist to challenge your thoughts that contribute to your stressful experiences.
Organize Your Stressors
Stress can be overwhelming when we view it as one big entity. Breakdown your stressors into what warrants your current attention and effort. The Eisenhower matrix is a great way to organize your tasks and help you prioritize your focus to what is most important and urgent.
Stress management isn’t a size-one-fits-all, but these helpful suggestions can help you identify what works for you and rebalance the stress scale.