Managing Job Stress And Burnout

What Are the Symptoms of Burnout?

Firstly, let’s start by recognize the signs of burnout. It’s so much easier to recognize the signs in our clients. You know what to look for and can easily pinpoint what they may be missing. But when it comes to yourself, it’s a lot harder. You’ll make excuses for yourself and frankly, you’ll judge yourself a lot harder than you ever would one of your clients.

At first, burnout is almost unrecognisable. You may notice that you’re not experiencing the same level of satisfaction you once got from your work. If you’re not careful, this can build to feelings of guilt or even panic.

And then before long, you can then dread going to work, or seeing a certain client, but even when you’re home, and should be relaxed, you’ll find that you can be preoccupied with all of the things you need to do, haven’t done, or want to do.

Do any of these tell-tale signs sound like you:

• Anxiety
• Apathy
• Feeling “drained”
• Loss of appetite
• Being mental exhausted
• Mild depression
• Persistent physical exhaustion
• Sleeplessness

If so, then the bad news is you’re probably experiencing burnout.

What Causes Burnout?

You’re finally doing what you love (or are you?). Even contemplating that thought for a moment can cause feelings of guilt or anxiety, but it’s an important question to ask yourself, especially if you’re exhibiting any of the above signs of burnout. And that’s not the only question you need to ask yourself to find the root of your burnout.

Do you really love what you do? Why? Why not?

Not that you shouldn’t be a therapist but are you seeing the right clients right now, be honest with your answer. It’s okay to be unsure. Sometimes, this question can be the spark that leads you in a new direction with your practice.

Do you feel like you’re not as effective with your clients as you could be?

This is a good question because you’re not alone in this far from it. Research shows that the longer you work in a burn out situation, the less effective you feel you are at helping your clients.

Do you feel like a fraud sometimes?

You can still have moments of self-doubt. What if you’re not giving your clients the right advice? What if they trust you and something goes wrong? What if you’re not cut out to be a therapist after all? These nagging questions can poison your day and eventually cause you to feel overwhelmed and unsure.

Do you find yourself constantly worrying?

It’s only human to worry, but as a therapist, you probably have even more worries than the average person. You’re worried about your clients (naturally), but you’re also worried about how to get more clients.

Do you feel like you’re unprepared and overworked ?

If your days are filled with a constant stream of clients, this is amazing for your bank balance, but it also could make you feel overwhelmed and frazzled on a daily basis, leading ultimately to burnout.

Do you internalize the unhappiness that your clients may feel?

As a therapist, you work with people who are in some way dissatisfied with their lives. Being an empathetic listener can take its toll on your own mental and emotional well-being.

Do you feel like you weren’t able to help a particular client?

Many therapists have experienced this one client that they couldn’t help. And sometimes, the inability to help this client can throw you into a tailspin of self-doubt, frustration, and ultimately burnout.

Ways to help Therapist Burnout

Sometimes, the best cure is to take some time off, remembering that your clients will take a holiday but won’t believe that you also need a break. But that’s not always the go-to solution to burnout. While vacations can help break the pattern, the pattern often resumes when you return.

Overcoming burnout and avoiding it in the future can quite often require a complete lifestyle adjustment. Let’s talk about the best self-care practices you should consider in your quest to prevent burnout.

Learn to Say Yes

Conventional wisdom says you should say no, but the best opportunities in life open up when you do the opposite. It’s okay to say no, but it’s even more important to say yes.

For example, say yes to taking a break, and setting healthy boundaries between your practice and your personal life. Say yes to opportunities that fear or self-doubt would advise you against.

Say yes to getting and taking help, too.

Burnout is often the result of saying no to you and yes to everything else. I want you to flip that yes switch on for you, too.

Unplug

I don’t know who said this but it is very true when they said “everything will work if you unplug it including you.”

If you are working for yourself then your clients will understand that you are on holiday, and if you are working for a company then they will know that you are taking time off and will leave you alone, because you are not there doesn’t mean things will stop.

Take every opportunity to unplug (remember to say yes to yourself). Whether you’re off on a trip or discovering the beauty of your own town, or spending the weekend watching Netflix, take a break for you.

And do it regularly. Once or twice a year isn’t enough of a break, if you have four or five weeks a year off then take them.

To maintain perspective, you must disengage frequently. That way, you can see the forest, and not just the trees.

Unplugging can also mean from technology. We’re so connected to our smartphones and social media that it can feel like an old-timey notion to close the laptop, turn off the phone and tablet. You will miss it but you won’t regret it, just being alone with a good book can be so, so refreshing.

Break Up Your Day

Take breaks throughout the day. Frequent breaks (even a short one to get a cuppa) can help you increase your efficiency and stay focused on the task at hand.

Taking mental breaks is especially helpful for therapists. You spend the majority of your time thinking about others, and it’s important to step outside of heavy thinking to gain much needed perspective.

On your breaks, consider spending time outside in a green space if you can (like the park). Research shows that green spaces help to reduce stress (cortisol) levels markedly.

Take Up a Hobby

You probably think you don’t have any space to cram one more thing into your busy schedule, but of course, you do.

Prioritize your creativity. Engage in a hobby that helps you express a different portion of your personality, something that can allow you completely detach from your everyday norm.

Final Thoughts

Burnout can, and often does, happen to any of us. It doesn’t necessarily mean that you don’t love what you do, but it does mean that you need to take a break to recharge so you can carry on doing it.