- As a board-certified family medicine physician, I provide care for patients of all ages, from newborns to adults.
- In recent years, I have noticed an increase in complaints about burnout.
- From setting boundaries at work to maintaining connections, I have discovered effective strategies for dealing with burnout.
Most of us are familiar with the concept of burnout. It occurs when your job no longer feels fulfilling or enjoyable, leading to feelings of dread and irritability. You may experience physical symptoms, such as feeling sick on workdays but fine on your days off.
Burnout can manifest in subtle ways. For instance, you may feel emotionally numb when exposed to negative news or excessively tearful over trivial things. You might also feel emotionally exhausted and find it difficult to meet the demands of others, causing strain on your relationships. Additionally, you may avoid helping others because you’re overwhelmed, or dwell on work issues even after leaving the office. Your work tasks may never seem to be completed, leading to a constant feeling of being overwhelmed. Alternatively, you may take too much time off or develop a consistently negative attitude, frequently complaining about your coworkers or work environment.
While it’s normal to have bad days or weeks at work, chronic burnout is a problem that can contribute to depression, anxiety, insomnia, and physical ailments like headaches and abdominal pain.
The COVID-19 pandemic has led to an increase in overwork and burnout for many individuals. However, it is possible to recover from burnout without resigning from your job.
As a doctor, I would like to share nine tips that can help you overcome burnout:
Refocus
Identify the positive aspects of your job and make a list. Consider how your work contributes to your family’s well-being or your community. Even seemingly trivial aspects, such as keeping busy or achieving daily steps, can be positive. Keep this list with you and refer to it when you need a reminder to focus on the good.
Be mindful
Practice mindfulness at work by paying attention to the small positive moments. Appreciate the customer who laughs at your joke, the coworker who surprises you with a gesture of kindness, or the client who compliments your work. These small moments can add meaning to your work life.
Be grateful
Start a gratitude journal to acknowledge the things your work enables in your life. Reflect not only on essential needs like food and shelter but also on the less obvious aspects, such as your hobbies, possessions, or cherished relationships. Cultivating gratitude can help counter the tendency to take things for granted.
Be healthy
Health encompasses three key areas:
First, eat well and avoid using food or substances like alcohol and tobacco as coping mechanisms for stress. Plan nutritious meals and avoid skipping them or relying on sugary and caffeinated products to get through the day.
Second, prioritize physical activity. Despite feeling tired after work, engaging in exercise can boost energy levels, improve mood, and enhance sleep quality.
Finally, prioritize sufficient sleep. While it may seem difficult to find time, aim to create periods of unstructured time at the end of the day for relaxation and self-care instead of constantly filling your schedule.
Be well
Wellness encompasses not only physical health but mental and spiritual well-being. Challenge your mind by reading, learning new skills, or staying updated in your field. Nurture your spiritual health through practices such as prayer, attending religious services, or spending time in nature.
Be flexible
A common cause of burnout is the feeling of being unable to control one’s situation at work. Recognize that while you may not have control over external factors, you can control your reactions to them. Adopt a flexible mindset and adapt to changes rather than resisting them. Remember the phrase “roll with the punches” and strive to be resilient in the face of adversity.
Create boundaries
Lack of boundaries between work and personal life can contribute to burnout. Give your best effort at work while you are there, but once you leave the office, make a conscious effort to disconnect and focus on your personal life. Take time off when needed to rest, relax, and recharge. Setting boundaries will ultimately improve your efficiency and productivity.
Maintain connections
Remember that your work is not your entire life; the people in your life are significant too. Dedicate time to fostering connections, whether through date nights with your spouse, shared family meals, or regular phone calls with loved ones who live far away. Consider joining social groups or community organizations to cultivate a sense of belonging.
Get help
If you find that none of these strategies are effective in overcoming burnout, don’t hesitate to seek support. Reach out to your supervisor or a trusted coworker for informal advice and guidance. If needed, seek the assistance of a counselor or therapist to help navigate this challenging period. Remember, you don’t have to face burnout alone.
By implementing these techniques and maintaining a positive perspective, you can overcome burnout and potentially avoid the need to leave your job.
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