We’ve all felt burnout at some point or another in our lives. Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It can happen when we are repeatedly faced with interactions that aren’t affirming or respectful,, or when we feel like we constantly have to defend ourselves or stick up for our ideas. Many of us can feel burnout at our jobs or just in day-to-day situations, especially if we’re part of one or more marginalized groups. Right now is an especially difficult time for the LGBTQIA+ community and every day can feel emotionally and mentally draining.
The good thing is that there are a lot of tools you can use to deal with burnout, though we know it’s not always easy to do! Read on to get some possible strategies and see what resonates for you. Know that you don’t have to do this alone, and can always get support from a FOLX clinician or therapist.
Here are some strategies to help:
#1: Identify negative thoughts.
Recognizing negative self-talk is the first step to managing burnout. Challenge these thoughts and replace them with new perspectives or affirmations. Maybe instead of telling yourself “I am dropping so many balls, I’m failing,” you might say, “wow, I’m juggling a lot, and it’s too much. I have compassion for myself.”
#2: Establish boundaries.
It’s important to say no sometimes. Protect your time and energy by setting boundaries, whether it’s at work, with friends, or even online. Block out time for what you love and for rest, not just what you gotta do.
#3: Practice time management skills.
Effective time management means more time for what matters and less time in a state of overwhelm. Break tasks into manageable pieces and give yourself time to breathe. There are many online time management tools you can use that could be helpful to keep you on schedule and make sure you’re getting the important things done.
#4: Shift your environment.
Sometimes, a change in environment can make a big difference. Go for a walk, work outside or in a coffee shop, or just generally switch up your routine to avoid feeling like you’re in a rut.
#5: Use stress management techniques.
Meditation, deep breathing, and mindfulness can help manage stress, and doing something every day, even if it’s only for five minutes can make a difference. Our FOLX Community Platform has resources and videos on how to deal with anxiety and practice mindfulness.
#6: Find social support.
Talk it out with friends or a therapist—don’t go it alone. Being around others can help us put things in perspective and get out of our own heads. Our FOLX community is a great place to find support from others and our therapists are here to support you, with sessions from the comfort of your own space.
#7: Be kind to yourself.
Accepting who you are is a powerful step in managing burnout. Remember, your well-being is important. Try not to be so hard on yourself if you are feeling stressed. Recognize that you are human and you will have ups and downs, and it is not a failure if you are having a hard time.
#8: Focus on professional development and growth.
Sometimes feeling burnout at work can stem from boredom or frustration at doing the same things over and over. Try thinking about what you could do to break out of that cycle, like taking a course to learn something new or reading about a particular subject. Think about your professional goals and how you want to get there to give yourself a project to focus on.
#9: Evaluate your work-life balance.
Make sure you are setting boundaries between your work and personal life. If your work feels like your entire life, maybe it’s time to reevaluate your routine. Make it a point to turn off your computer at the end of the day, or take your work email off of your phone. Create time for yourself where you’re not thinking about work so you can focus on you and the things that bring you joy.
#10: Take a break.
Sometimes all you need is a day off. If you can, take a mental health day and do only the things that make you happy. Maybe disconnect from your phone, curl up with a good book, and eat your favorite foods. Or go for a hike and listen to your favorite podcast or music. This can give you a chance to reset your mind and body and really take a moment for yourself.
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FOLX Health is the first digital healthcare company designed by and for the LGBTQIA+ community. Our services include primary care, gender-affirming hormone therapy including estrogen and testosterone (HRT), mental health care, sexual and reproductive health care, and fertility consultations. FOLX memberships give you access to LGBTQIA+ expert clinicians, peer support, thousands of LGBTQIA+ resources, and more. Whether you’re lesbian, gay, bisexual, transgender, queer, gender non-conforming, nonbinary, or another identity, you can find LGBTQ-specialized health care that helps you meet your wellness goals. Get all the benefits of becoming a FOLX member and sign up today!
