More clients are telling us they are experiencing burnout, and the data supports that, too. Over 30% of Americans have experienced high levels of anxiety at some point during the pandemic. And almost one in five Americans say they have a physical reaction when they think about the pandemic. Seventy percent of Americans have said that the economy is now a significant source of stress, according to the American Psychological Association. Our team came together to problem solve how we can advise clients who show signs of burnout. Here are those tips:
by Stephanie Bickel
1. Paige Glendinning: “Exercise”
Exercise strengthens your ability to tolerate and cope with stress. Position it at the beginning of the day and your attitude will start high. Schedule it at the end of the day for tension release. Restorative yoga at the end of the day, even 20 minutes, will help you sleep better.
2. Stephanie Bickel: “Delegate, delegate, and accept that there will be chaos”
Work is always going to be chaotic. Do not expect it to be clean and tidy. Your communication can be clean and tidy. Ask yourself what can you delegate now that you will thank yourself for in the future.
3. Michelle Batko: “Allow yourself periodic movement breaks”
Try to stand between every meeting. Drinking lots of water will also naturally remind you to move. If you are at home, plank, squat, or do a chair sit for a minute. Even 5 minutes of movement is reinvigorating.
4. Anu Bhatt: “Get fresh air”
We are missing a connection to nature. Get your eyes a break from the screens. The fresh air in your lungs will make you more alert and give you more energy.
5. Regina Leslie: “Do a centering exercise”
Move throughout your body from top to bottom with your mind and release the muscles. Use your exhale to release the tension. Focus on the jaw, forehead, neck, shoulder, and abdomen the most.
6. Adriana Talhari: “Put your phone on airplane mode to increase productivity”
Unplug. Give yourself a break from the reactive mode our phones put us in. Give yourself the luxury of focused time.
7. Emma Anderson: “Do yoga”
Find a yoga video on YouTube. It does not matter how simple it is. Reconnect your breath with your body. This quiets your mind and often helps you find the answer at work faster.
8. Rebecca Hirota: “Build your own schedule and set internal boundaries”
No one will protect your time like you will. Before the week carve out the breaks and free time. Set some rules on sleep, eating, exercising, and hydration. Remind yourself that everything is a choice.
9. Jeannine Scheffler: “Plan your 3 F’s (family, fitness, & focus time)”
When you do not know how to motivate yourself, start with these areas. Schedule time with loved ones. Get the exercise in. Set up 2 hour blocked hours for focus time to get what matters most done first.
10. Martina Potratz: “Sleep”
Make sure you are getting at least 7 hours each night, but 8-9 hours is even better. Get your mind into something calming and positive rather than watching the news or a startling thriller. Make this end of day routine sacred.
In summary, we know many are seeking to reduce physical, emotional, and mental stress. These tips will help you overcome burnout and will allow you to be more present at work. When you feel stronger, your stress tolerance is higher and your communication is clearer.
Speak by Design University creates great leaders. It’s the only leadership communication program in the world that gives you access to self-paced learning, group coaching and training and, most importantly, private one-on-one coaching. Learn more and register.