How to deal with burnout | Vancouver Island University
As the fall semester begins, there will be plenty of opportunities to meet new people, make academic and social connections, and learn some fascinating things. But as many exciting things happen, every new experience has the potential to induce burnout.
Burnout is a state of thinking, feeling, and behaving that results from feeling exhausted. This can manifest itself in feelings of anxiety, depression, isolation, general fatigue, and absent-mindedness, to name a few.
Are you approaching (or feeling the effects of) burnout? Here are some tips to help you recharge your batteries.
Practice self-detachment
Occasionally, burnout can be the result of over-identifying with a perceived flaw and seeing oneself as inadequate. It can be healthy to practice what is called self-forgiveness and self-compassion in this scenario. In short, we learn to detach from our subjective experience of the event and forgive ourselves for perceived inadequacies, rather than focusing on blaming and embarrassing ourselves. We approach our reaction to the event with curiosity, observing each thought and feeling as it passes, much like a cloud moves through the sky on a windy day. We take appropriate responsibility for our part in the event and learn from mistakes, but distance ourselves from unhelpful things we might say to ourselves, like insulting ourselves, saying we’re no good, or other self-injurious expressions.
Another feature of self-detachment is the recognition that the human condition involves experiencing difficulties and that our experience of suffering is a shared experience among people. This helps us to understand that we are not alone and can help us detach from over-identification with our suffering. While it is important to acknowledge our unique experience, it is also beneficial to understand our experience of suffering as a shared experience that others understand and are also aware of.
Find helpful support
Studies show that seeking support can help prevent burnout. The quality of social support is important here as we want to select a social support group/individual that has a reasonable chance of providing a safe space. This can be a friend, family member, or therapist who is seen as open, willing, and comforting.
When faced with burnout, it’s best to connect with those we find helpful. Choosing social support with this quality ensures you have a safe space to share what happened and decompress. Sometimes, when the event is particularly stressful, you may want to write ahead of time what you will say and what you would like to get from the interaction. This gives your support person a map who can support you and ensures you stay on topic (as processing difficult events can sometimes trigger memories of similar events from the past, but may be outside the scope of the support you were seeking have, or the time you have available to talk about it).
Try meditating
Meditation is a great way to set the stage for practicing self detachment and social support. When we meditate, we become aware of our needs and this can help in our communication with others. Meditation is a self-regulatory practice that allows you to get to know yourself, your thoughts, feelings, and beliefs without judgement.
If you would like help dealing with burnout, you can also contact one of our counselors at VIU who can help you explore your thoughts, feelings and beliefs and help you implement a plan that will bring you some relief. All the best in your semester!
Natasha Labenek, MA, RP, CCC, is a Counselor/Academic Advisor at VIU’s Cowichan campus.
References:
- Yu-Wen Ying (2008) The buffering effect of self-detachment against emotional exhaustion in social work students
- Journal of Religion & Spirituality in Social Work: Social Thought, 27:1-2, 127-146, DOI: 10.1080/15426430802114051