Burnout. It can happen to the best of us. Sometimes we just have a hard time saying "no." We accept too many responsibilities and make too many commitments. I'm a great example. I work three part-time jobs (my favorite of which is working as a pastor's personal assistant), go to school full-time, am involved with church teams, run a Students With Children group on my campus, am going through the candidacy process for ministry, have a family life with my husband and trying to start a family, and try to maintain relationships with my friends. As one person described to me, I wear too many "hats". I have so many identities (i.e. wife, student, etc.), some of which overlap and some of which don't, that I have been stressed. I realized that I need to find a way to manage my burnout before it resulted in negative physical, mental, or emotional consequences. I have by no means conquered burnout and stress, but I am taking steps to manage it.
1. Take a Sabbath
This isn't just for religious folks. I assumed growing up that the Sabbath just meant going to church on Sunday. Recently, I learned that it's really a day of rest. I'm trying to set aside Saturdays as a day off of work (and hopefully to have homework done by Friday night), and to relax either at home or with family and friends. Use this day to unwind, perhaps by watching Netflix, going for a jog, or trying out some Pinterest projects. Because I'm Christian, I'm also going to use those days to be extra-intentional about spiritual formation, but you can always not do that if you're not religious.
2. Say "no" if it's not something that you're passionate about or isn't work/school/family mandatory.
This is a hard one for me. I love to help others and work on projects. Also, the guilt trip used to work on me. But last semester, I found myself swamped with too many responsibilities, my capstone thesis, and not enough time to devote to anything, I stated to say "No, I'm sorry" when people asked me to help with Boy Scouts or join their organization. I made myself a promise that I wouldn't make any commitments to events or organizations unless it was something that I was passionate about or something I had to do. I still do a lot, but it's all stuff that I feel like I can't cut out.
3. Pray and/or Meditate
Praying helps me calm down and remember that there is someone whom I can rest in. Something that I'm working on spiritually is giving my problems to God. That doesn't mean that I don't take ownership or action for what's going on, but I try not to obsess over it. If you're not religious, try meditating and clearing your mind from worry and being intentional in thinking calming thoughts.
4. Exercise
I keep meaning to do this one, but have difficulty finding the time. Endorphins, which your body produces while working out, are supposed to make you happier. Some say that exercise clears your mind. It will definitely keep your body ready to handle a busy life.
5. Interact with someone because you want to, not because you need to
Part of the reason that you may be burned out is because you have too much going on. Maybe it's a heavy course load, business meetings, housework, retail hours, whatever. You probably either want to be by yourself and relax or you want to go hang out with all your friends. What's important is that you have a healthy social life that fits into your schedule. Even if it's just chatting with a friend for twenty minutes, it will feel good to spend time with someone whose company you enjoy.
6. Sleep
The National Sleep Foundation recommends that most adults get between 7-9 hours of sleep. You might be trying to pull all-nighters to finish that assignment, do chores, or finish that project for work. Energy drinks may help you stay awake, but you shouldn't be relying on them to keep you going all day.
7. Make a schedule
Get a planner. Write down your regular commitments, your assignments and tasks, and deadlines. Color code it.
Although these steps may not cure you of burnout, but they will help you keep your sanity and manage the stress. What strategies work for you? Share your tips below in a comment!
