Avoid Burnout: 4 Strategies to Help You Take Care of Yourself

I have a confession. I am not very good at taking care of myself.  Like many people in helping professions, I love what I do so much that it's hard for me to take time off.  I don’t want to step away from my desk at the end of the day.  I want to keep making an impact.

In the past, I believed that I couldn’t take time off, or that I could keep going without rest. You may worry that setting reasonable hours or taking time for a vacation may create more work in the long run or make you seem less committed than your coworkers.   Many professionals  believe that they can't afford to step away from the job to care for themselves.  

I think that you can't afford not too.   

 Believing the lie that you have keep doing it all prevents you from functioning at your full capacity.  You have less to give when you believe you can keep giving it all.  

As a counselor, I have a professional role as a caregiver, but I think these tips could have a big impact on anyone who is supporting others. 

Here are a few of my favorite strategies for filling up my tank.

Set a limit on work hours, and schedule rest.  Rest is essential for career longevity. Committed professionals devote a lot of time to completing projects and supporting the team, and they often have very little left to give to themselves at the end of the day. When I first moved to Asheville I was working as an in home therapist. I loved what I did, and because I loved what I did I was working all of the time.  I came in early. I stayed late. I skipped meals. I worked on weekends.  I did not stop.  Six months later I was exhausted, emotionally fried, and ready to give up on counseling all together.  I had run myself into the ground, and I had nothing left to give.  I could have served my clients and myself better by taking the time to take care of myself every day. 

Taking time to rest allows us to recharge our batteries and start fresh. Rest can come in a variety of forms. I recommend scheduling in several options for rest. Schedule a lunch break. Schedule a "quitting time". Schedule a bedtime.   Consider scheduling time to fully unplug from your role  weekly, monthly or quarterly.  If you have vacation time, use it.  Refusing to take vacation is essentially refusing a benefit like salary or healthcare.  Taking time away from the job will help you recharge your batteries, and help you prolong your career. 

Put rest on your schedule and stick to it!   

Take care of your body.  We all know that we should visit the dentist and have regular check ups, but fitting in one more thing feels daunting.  You may have aches and pains that could be managed with regular stretching or a visit to the chiropractor, but you are convinced that you don't have the time.  We often place a higher priority on the task at hand or the next deadline than we do our own health and wellness.  Neglecting your health and ignoring your body's warning signs puts you on the fast track to burn out.  Protect yourself. Take time to care for your body.  Eat three meals a day.  Go to the dentist. Schedule a check up with your physician.  Investing in yourself ensures that you are functioning at your full capacity so you can serve others (and yourself) with joy.  

Take care of your mind/ heart.  Caring for people is hard work.  Day in and day out you are supporting someone else and getting little in return.  Don’t be afraid to reach out to a professional or trusted peer to help you navigate your thoughts and feelings or just get some extra emotional support. Consider joining a support group, going to a therapist, or connecting with your spiritual or religious community.    Talking to someone can help you feel like you are being heard and supported, and your peers may have suggestions to help make the job easier or more fun.  

Let me know. What do you do to fill take care of yourself? 

@carolynmariephotography

Hey! I'm Samantha, a professional counselor living and working in Asheville, North Carolina.  I help stressed out professionals at the top of their game ditch perfectionism so that they can love their lives again. Sound like you? I’d love to connect. Schedule a free consultation call to get started.