Burnout is very real — and it can be very unhealthy. Oftentimes, it creeps up when we haven't given ourselves proper time to rest or relax. Because of the chaos of 2020, burnout became a reality for many families, but especially moms. Moms, without a doubt, hold things together. But they often depend on outside resources in order to do so much.
Last year, all of those resources became unsafe. It was harder to visit family members, and also harder to make ends meet, with many American workers suffering from layoffs and pay cuts. Parents who knew how to manage it all before suddenly had to rework their plans. For many women, this meant quitting their jobs to provide child care. But even stay-at-home moms get burned out quickly. Kids have a ton of energy, and they also may be suffering from some burnout themselves.
Here are a few easy methods to battle burnout before it really starts to sink in.
1. Schedule Time for Yourself Daily
Carve out an hour of time for yourself every day. It doesn't matter if it's in the morning or afternoon — but make it clear to everyone in your family that it's your hour to do whatever you want. Knowing you have time in your day without interruptions will help restore you. If it's in the morning, allow yourself some more time in bed before getting up for the day. If it's at night, plan a Zoom chat with good friends.
2. Sign Up for a Digital Workout Program
The goal here is to get active. Having the ability to work out from home will make you feel healthier. You could subscribe to Apple Fitness, the Peloton app, or something completely different. Activity will help your mood and make you feel like you're making healthy and positive choices.
Ohio University believes that exercising outside is an even better way to avoid work burnout. "The physical benefits of exercise have been widely documented, helping individuals maintain their mental health, reducing fatigue, and improving overall cognitive function," the site explains. "By simply taking your activity outdoors, the benefits are even more substantial." So you might want to dust off your pedometer and go for a run outside.
3. Meditate
It really works. And that's because it forces you to shut down your brain for a little bit and focus on breathing. A guided meditation may help you naturally relieve your stress and let your mind reset. Plus, they don't have to take much time. Some guided meditations take only five minutes.
4. Consider Talking to Your Boss
This seems like a risky one, since some bosses may not be open to hearing how their workers are feeling. But if you feel like you have a good connection with your boss, strike up a conversation. Keep the tone positive. Instead of saying, "I'm exhausted by my daily duties," say something like, "I have a great new idea that I think would benefit the company." Prove your worth. That idea may be the end of your burnout, but it also might help you excel in your company.
5. Pursue a Side Hobby
Moms in particular don't have much time in their day to work on crafts or other interests. But they should. Putting yourself first is important sometimes, especially for your mental health. Book a class that'll help you pursue an interest you've always had. Maybe you want to be a better painter or write the next great American novel. What's stopping you right now?
6. Evaluate Your Diet
Not your "I have to lose weight" diet, but the foods that are included in your daily diet. It's normal to gravitate toward junk when we're stressed, and it's not the worst thing in the world. But constantly passing up fresh stuff with more nutrients for microwaveable meals every time will make you feel more tired.
"Taking a daily multivitamin will ensure that you get the vitamins and minerals you need, but taking extra amounts of individual nutrients won't give you more energy," writes Harvard Medical School. "In addition, eating certain types of foods in particular amounts can help prevent fatigue. Because different kinds of foods are converted to energy at different rates, some — such as candy and other simple sugars — can give you a quick lift, while others — such as whole grains and healthy unsaturated fats — supply the reserves you'll need to draw on throughout the day."
7. Don't Be Afraid To Ask for Help
This is a big one, especially for moms. See, moms usually have a ton of superpowers. They can handle a lot at once. But they shouldn't always have to. Ask someone for help if you need it, whether at work or at home. It doesn't mean you are a weak person and can't handle your own life. It just means you have a lot on your plate and the job at hand would be done much faster if someone else pitched in.
Welldoing believes that confident people are more likely to ask for help for a big reason. "Confident people often ask others for help, not only because they’re secure enough to let it be known they need help but they know that trying to do everything themselves is not always the best use of their time, skills or energy and that it can leave them feeling overwhelmed and stressed and then they can’t do things properly," the site says. Try not to bite off more than you can chew.
8. Cut People Some Slack
It's true — nobody's perfect. Burnout can cause us to lose patience with our family and coworkers. Think hard the next time you feel burned out. Is it because your boss is going through their own problems and they're taking it out on you? Or maybe you feel like the weight of the past year just changed your mind on what you want to do with your life. It's possible you're just bored.
The more pressure you put on yourself, the harder it'll be to recover from the burnout. And the more anger you put on your coworkers, the more miserable you'll become every day. Take a deep breath. Remind yourself that we're all just surviving right now. Think about what would make you happier, and focus on that instead of the weight of the issues that are bringing you down. Take things step by step, and see if your energy improves.
