Are you feeling chronically exhausted?
How do you feel on Monday mornings? Do you start the week full of energy and enthusiasm or do you still carry the weight and pressure from the previous week? Higher ed. administrators often feel overworked and overwhelmed. This feeling is in part due to the workload, but not entirely. Feeling burnt out is actually more mental and emotional than we think.
Burnout comes with fatigue, discouragement, frustration, negative outlook, anxiety, as well as reduced performance, productivity and creativity. Leaders in that situation usually feel powerless to change because they think they are doing their best and their situation is inevitable. The good news is, there are always better time management practices that can make a difference, but before trying to change habits, leaders need to be in a better place emotionally. Here is what they can do to start feeling better right away.
1. Stop thinking about work when you are not working
People who feel burnt out tend to obsess about their work and spend much of their free time ruminating and worrying about issues they want to solve. It’s exhausting! When you are off the clock, make sure to differentiate whether you are actually working (you’re making measurable progress and solving problems) versus overthinking (your thoughts add no value whatsoever, so you’d better clear your head and rest or have fun). Stop thinking about work when you are not in a position to accomplish anything.
2. Create healthy boundaries with yourself
If you are stressed and overworked, you may have a hard time disconnecting and taking a real break from work when you are home. I understand that given the nature of your job, you may have to check messages and do some work when you are home, but it doesn’t have to be non-stop. Choose boundaries that are appropriate for you. For example, you may choose to check messages at 6 pm and 8:30 pm but not look at your phone in between. You deserve a couple of hours to be fully present with your family or to do whatever makes you happy and keeps you healthy.
3. Create healthy boundaries with other people
Pay attention to your staff’s and coworkers’ behavior to identify what patterns you no longer want to allow. For example, if someone tends to walk into your office without an appointment because they want to talk but don’t have a legitimate reason to take your time, stop allowing it. Depending on the situation, you can ask them to send you an e-mail, or direct their question to someone else who may be a more appropriate choice, or wait until your next one-on-one meeting with them, or even better, coach them to solve their own problems and build more confidence instead of depending on you excessively.
4. Manage your energy
Think of your energy as a limited resource that must be allocated wisely. Pay attention to what makes you feel drained and limit those things as much as possible. For example, for many introverts like myself, small talk and conversations that don’t seem to have purpose are exhausting and should be avoided. For others, certain tasks (e.g. working on reports) can be mind-numbing and bring fatigue, so it’s important to take breaks to get re-energized. What do you find draining? What do you need to reduce or schedule wisely (e.g., do at the end of the day because you’ll be tired after) in order to have more energy for important tasks? Keep your best hours available to work on your priorities. For most people, that implies stop checking your email all day and close your social media apps.
5. Direct your thoughts (what if…)
Burnout is unquestionably tied to mindset. Start observing your thought patterns. Do you see a tendency to worry and picture what could go wrong? Do you often contemplate “What if…?” and let your mind go to dark places? It’s natural for the mind to want to keep you safe and to anticipate problems to try to prevent them, but over-thinking will create self-sabotage. Train your mind to focus on good outcomes. For examples, you can ask yourself “What if it turned out even better than I am hoping?”, or “Who is going to surprise me with great news today?” You can also think positive affirmations such as “Everything always works out.” or “I trust my ability to handle whatever today brings.” On a related note, practicing gratitude and doing random acts of kindness are powerful way to take a break from worrying.
6. Make smart choices
There is so much you can do to change how you feel! First, focus on your health, get enough sleep, exercise, eat healthy, meditate, and make time for hobbies. Make your life outside of work fulfilling and re-energizing. It’s critically important to unplug from time to time to quiet your mind and gain perspective. Also, taking a mental break from work will help you remember why you are lucky to have the position you hold, and how fulfilling and rewarding it can be when you feel well. And once you feel better and have a more empowered mindset, become a master at organization and time management! I can help you with one-on-one coaching or you can take my 5-week self-study course, available now for only $47.
Choose whichever solution you feel is right for you but choose something! Burnout is a horrible feeling and I want to pull you out of it. I invite you to click here to schedule a complimentary call with me and discuss how we can work together. Talk to you soon!
About the author: Dr. Audrey Reille has empowered thousands of professionals through one-on-one coaching, group coaching, speaking engagements, and online courses. Audrey is the go-to coach for leaders in higher education administration. She empowers them to thrive by reducing stress, optimizing strategies, improving professional relationships, and developing a strong and empowered mindset.