Student Tribune
Managing Potential Burn-Out
“I can't seem to stay motivated.”
“I could really use a vacation.”
“I feel physically and emotionally drained most of the
time.”
“I think I might be experiencing burn-out.”
If you’ve noticed yourself or someone around you using these, or
similar, phrases lately, you’re not alone. We’re one year into the
Covid-19 pandemic and some truly tumultuous times, and many people are feeling
overwhelmed, disconnected, and burnt-out. What exactly is burn-out, you may be
wondering?
While the World Health Organization (WHO) is clear in stating that burn-out
is not a formal medical condition, it’s inclusion in the 11th Revision of
the International Classification of Diseases (ICD-11) as an occupational
phenomenon in 2019 was validating for many. Burn-out is defined in ICD-11 as
follows: a syndrome conceptualized as resulting from chronic workplace stress
that has not been successfully managed. It is characterized by three
dimensions:
- feelings of energy depletion or exhaustion
- increased mental distance from one’s job, or feelings of
negativity related to one's job; and
- reduced professional efficacy
While burn-out is commonly associated with the workplace, it can also occur
in other areas of life, including academics and caregiving. The most important
thing is to recognize when burn-out is occurring, and to reach out and ask for
support. Below are some additional suggestions for managing burn-out. Please
keep these tips in mind if you notice any signs with yourself or those around
you:
- Consider altering your definitions of success and failure to be
more gentle and less all-or-nothing in your thinking. Under the current
vulnerable circumstances, doing your best might look like a different outcome
than it did pre-pandemic; either way, you’re working hard and doing your
best in the present moment.
- Be “good enough.”
- Joe Oliver, Ph.D., is an author, speaker, clinical psychologist
and Course Director at University College London. According to Dr. Oliver,
“Most of us want to do a good job at work, get things done, help out our
colleagues, and progress in our careers. Sometimes, this can tip into high
standards or occasionally perfectionism. This can mean we end up running
ourselves ragged and constantly comparing ourselves to others, leaving us
feeling like a fraud or imposter. Good enough is a kind, compassionate
principle that allows us to do what is necessary to a good enough standard,
whilst making room for our human limitations.”
- Commit to re-shaping the narrative, so that we collectively quit
wearing over-working, lack of self-care and unstructured down time, and
perfectionistic expectations as a badge of honor.
- Prioritize setting aside time for self-soothing and relaxation,
whatever that means for you.
- Pare down your to-do list.
- Learn to process stressful situations and express your thoughts,
feelings, and needs, versus bottling things up. Consider talking to a
professional counselor, if needed.
- Work to identify things that are and are not within your control.
Let go of what you can.
- Focus on the pillars of good mental health — healthy sleep
hygiene, balanced nutrition, regular exercise, and staying socially
connected.
- Consider taking a mental health day, if possible.
- Practice delegating tasks, saying no, or setting limits with
others, if you need to.
- Schedule breaks and reward yourself for productive chunks of time
while working, learning, or caregiving.
- Step outside the walls of your home environment each day to breathe
in fresh air and soak up any available sunshine, even if only for 5
minutes.
- Build in breaks throughout your day to practice calming rituals.
Stay grounded in the present moment, which can help you maintain an internal
sense of stability and balance when outside events feel threatening.
- Create a ritual around “logging off” at the end of your
day, to encourage a separation between work/school and home life.
We are sending warm, sunny regards to the MCC community as we continue to
head towards the Spring semester finish line together. Be well, stay safe, and
please reach out to us if you are in need of additional support.
-Counseling Center & Disability Services Team
Kennell, Morgan
Counseling Center & Disability Services
03/23/2021