There’s no doubt the past year has challenged us all in different ways. According to the Canadian Mental Health Association (CMHA), 40% of Canadians say that their mental health has deteriorated since the onset of the pandemic. There is no doubt that this number is a lot higher for those who are in caregiver roles such as Doctors, Nurses and even parents.
As we begin Mental Health Week in Canada (May 3rd – May 9th) , I thought it would be super important to review that in our bid to care for others (since it does bring us joy), we must set aside enough time to care for our self. What tends to happen is when we do not partake in self-care activities, we will begin to resent caring for others, since we have mismanaged our own self-care. This can lead directly to burn out and is one of the biggest reasons why many people and organizations face serious concerns into employee engagement and well-being.
WHAT IS BURNOUT?
The World Health Organization describes burnout as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. In fact in a survey by Gallup, 23% of the 7500 workers surveyed, said they felt burned out more often than not. An additional 44% report feeling burned out sometimes. To put that into context, nearly two-third of full time workers are dealing with burnout at some point while at work. To further illustrate the concern, another study by the APA claims that burned out employees are 2.6 times as likely to be actively seeking a different job, 63% more likely to take a sick day, and 23% more likely to visit the emergency room.
TIPS TO AVOID BURNOUT?
⦁ Are you getting enough sleep? Working in hospitality can often play havoc on our opportunities for rest. Split shifts, changing schedules, working late, starting early are just a few of the common challenges we face. However, if you are experiencing feelings of being overwhelmed or “stressed out,” rest needs to be priority number one! Ensure you go to bed as early as possible in a quiet and dark place. If getting enough sleep is an issue, try to take naps at least once or twice a day.
⦁ Meditation: Many great and successful leaders start their daily/morning routine with meditation. Tim Ferris, Marc Beinoff, and Oprah are few of the many who start their morning with deep breathing as its brings a sense of calm that will last throughout the day. Give it a try to determine if it works for you.
⦁ Don’t skip breakfast: Try to make time to eat before you start your day. This will help regulate your blood sugar and will minimize fatigue. Incorporate protein and super foods for better results.
⦁ Focus on what’s in your control: Not taking things personally is something we all struggle with. When a customer or a colleague is unhappy, we often react as if it’s our fault, when most of the times it is not. Work with the others on the solution and not the problem itself. The solution you could potentially have control over, but the problem you do not. So, take ownership and accountability and focus on moving forward!
⦁ Don’t take more on: When you are struggling with anxiety or stress, its best to get through the day by not taking on more responsibility. Sure, you want to help your boss with projects and show that are you capable of taking on more responsibility, however, there is always a time and place for this. When you have a positive mindset, take on more. When you are overwhelmed, say “no thank you.” Simply focus on what is on your plate at the moment, instead of just squeezing more on that same plate.
⦁ Take breaks: A mental break is something we all need and studies show it changes the biochemistry in our body, thus making us more productive. So, change your position, go for a walk, wash your face, but step away for a few minutes and you will be glad you did!
⦁ Enjoy your day off: In the busy life we all live, our days off are often filled with personal errands. While this is important and does need to get done, try to have at least one day a week dedicated to just you. Unplug your phone, don’t check your email but simply do the things that bring you joy and no stress. Perhaps read a book, have dinner with family/friends, or go for a workout. The rejuvenation you will feel will energize you for the remainder of the week.
⦁ Plan something you have not done or something you haven’t done in a long time: Studies show that anticipating something good to come is what makes the actual activity pleasurable. Not only will the actual activity be great, but your mood as you approach the activity will significantly improve.
⦁ Indulge in your passion: Pursuing what you are passionate about is a great and effective way of escaping stress and firing these different parts of your brain will actually help your productivity in the long run.
⦁ Exercise: We all know and understand that getting your body moving is critical. However, what you may not know is that exercise releases GABA, a soothing neurotransmitter that reduces stress.
Conclusion: Even though the above strategies are items most of us are all aware of, we really need to reflect on why most of us don’t pursue them. In fact, it’s quite easy to determine when you discuss this with executives and other high-potential employees; they work too much and thus don’t have the time. With this in mind, I just want to share one study with you: A study from Standard found that productivity per hour declines sharply when the workweek exceeds 50 hours, and it drops off so much after 55 hours that there’s no point in working anymore.
Managers and leaders often recognize how hard someone works by the amount of time they stay late or come in early. However, what they don’t understand is there is a diminishing rate of return when one works over 50-55 hours. All those extra hours are actually wasted!
What do you do on your days off to make them great? Please share your thoughts in the comments section below as we learn just as much from you as you do from us.
If you did find this helpful, I would be appreciative if you could share this with your friends and family. Together, we can increase our personal well-being and continue to get better!
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Read: Focus on Meaning!
My best to you and your loved ones!
Until next time,
Be well,
Coach Mumdoo
604-861-4288
We believe every day is an opportunity to “get better.”
The most critical factor in seizing this opportunity is your well-being.
Your well-being is our obsession.