Feeling Burned Out? Of Course You Are!

The pandemic is like a hurricane or earthquake in that it triggers in our brain the same stress response and adrenaline rush.  It is unlike a hurricane or earthquake in that there is no end in sight, no clear signal for our brains to take stock of the damage and rebuild.  In that sense, it is infinitely worse because uncertainty is very taxing on our psyche. 

Our brains really hate uncertainty.  We equate uncertainty with danger and will go to great lengths to get ourselves to a safe space.  

One study found that participants who were told they would be getting a painful electric shock were more relaxed and calm than participants who were told they had a 50% chance of getting an electric shock.  Uncertainty amps up our brains and if we stay in that amped up space it burns you out!

We are all existing in a state of massive uncertainty today.  Not only are we stressed out about the virus itself, but work is extremely stressful. Some people have lost their jobs or are afraid of losing their jobs (more uncertainty) and for those that are working, they are working longer and harder than ever before.  According to this bloomberg article, 

The pandemic workday is, on average, 48 minutes longer with more meetings and more emails outside of regular business hours.

With school starting and many states opting for virtual learning, we are adding on to that already longer workday trying to help kids manage online school in our non-existent spare time.  

We are also focusing on dismantling systemic racism that has, for far too long, worked against many members of our communities.  In the US, we are also facing an increasingly hostile political environment as the election nears and the fear of what will happen to our country after the election, regardless of the winning candidate because there is so much emotional division and unrest.

These are things that we are all experiencing right now and there are so many others in each of our own personal situations, some of us have sick family members, limited or no childcare, struggling loved ones, feelings of isolation and being overwhelmed.  

No one is living their best life right now.

I don’t want to be super negative, but all the science is pointing toward this being an extremely stressful time to be alive and recognizing that may be the first step in alleviating some of the pressure you’re feeling.  Understanding that this is hard for literally everyone may help you ease up on yourself just a little when you miss that deadline, forget to pay the cable bill on time or feed your kids oatmeal cookies for dinner (oatmeal is healthy, right?).

Here’s a few more tips that might make the days a little less stressful:

Set up an after-work ritual - following an after work can be really helpful for remote workers.  Having a few things you always do to signal the end of the day, like closing your laptop, going for a walk or having a snack can help your brain shut down from the stress of the day.

Take vacation - this one seems obvious, but it's hard to do when you have a lot on your plate.  While the work you are doing is critical, the company won't fall apart if you take a few days off.  When you are on vacation, turn off your notifications and don’t check your email.  Not only will you be giving your brain the break it needs, but you’ll be setting a good example for the folks that you work with that this is ok to do.

Prioritize your tasks - if you have more than you can possibly get done on your plate, write down your tasks and prioritize them.  You can check this list with your manager to make sure you're aligned.  Maybe the tasks that are lower in priority can fall off the list entirely.

Ask yourself:  "what advice would I give a friend?" - we are often way more compassionate to our friends and loved ones than we are to ourselves.  What would you advise a friend to do in this situation?  Maybe do that.

 Get a mentor/find your safe space work friends - unfortunately, not everyone has a manager who is passionate about people.  If yours falls into this category, find a mentor or a safe space of individuals where you can talk about how you're feeling and dealing. 

As always, feedback is welcome.  What other strategies are helping you get through this time?