With the new school year in full swing, and fall festivities just around the corner, you may find yourself feeling overwhelmed with your personal and professional obligations. It is especially important during busy seasons to prioritize time for yourself to recharge and refresh to avoid burnout. According to an article by Taylor and Millear, burnout can manifest as: (1) emotional exhaustion, (2) cynicism, and (3) decreased efficiency. In other words, burnout could look like: Waking up feeling tired or worn out before your day even begins, feeling as though you can’t find motivation, procrastinating and putting off responsibilities, or feeling as though even the smallest things frustrate or irritate you. When burnout occurs, it is often a challenge to care for yourself, much less those around you. As described by a 2021 article from Straight Talk Counseling – “Pouring from an empty cup is where a person gives from a place of deficiency… [it] essentially means we cannot give to others if we are not taking care of ourselves.”
Keep an eye out for our monthly WellCats newsletters, as we will continue to build upon this year’s WellCats theme of ‘Fill your Cup’ throughout the year. This month we will introduce some ways in which you can begin to ‘fill your cup’, but this is just a starting point!
Get enough sleep
Sleep plays an important role in physical and mental rejuvenation. As we sleep, we let our bodies and brains temporarily shut down to “recharge” for the next day. Without adequate sleep, our bodies are not able to recharge, which can hinder physical and mental performance. According to a 2018 article entitled “The Extraordinary Importance of Sleep”, experts agree that the “sweet spot” for sleep is around 7 hours per night. Getting enough quality sleep can prevent burnout as it allows our brain and body to rest, which is vital to effectively manage the daily demands and responsibilities of life successfully.
Take a break from technology
As a society, we’ve become increasingly dependent on our phones. For many of us, the first thing we do in the morning is grab our phone, and then continue to obsessively check it throughout the day. This dependency on technology means that we never give our minds a moment to be quiet or to be ‘bored’. In an interview with American venture capitalist and professional coach, Jerry Colonna, he introduces the idea of “cold boredom”. He describes cold boredom as comparable to a “simple stirring-the-oatmeal-kind-of morning”. There is no technology, no dramatic or anxious thoughts, just a quiet simple moment. He goes on to describe that these moments provide true rest for the brain, and these rest moments allow us to go on with our day productively. He even encourages listeners to take a “digital sabbath” – where all digital devices are powered off to encourage these moments of “cold boredom” and mental rest. In a 2017 TED Talk, author of “Bored and Brilliant” (Manoush Zomorodi) states that when we enter into a “default mode” our brain is able to better “connect disparate ideas,” solve problems and perform “autobiographical planning” (which involves life reflection and goal creation). So, by decreasing digital device usage you can rest your mind and promote more productivity in your life.
Do a relaxing activity
When life gets busy, it can often feel impossible to make time to relax or do something enjoyable. But budgeting in time for relaxation or fun can actually improve productivity and help prevent burnout. When looking for ‘extra’ time, consider times during your day when you could change or alter how you spend your time in a meaningful and enjoyable way – ex: time on your phone, commutes to work, lunch breaks, and weekends. Some activities to consider are:
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- Listen to enjoyable music and/or podcasts
- Get active outside (Walk, hike, run, bike, swim, play a sport, etc.)
- Meditation (Explore guided meditation apps for free)
- Writing (Journaling, creative writing, letter writing to friends/family)
- Yoga
- Socialize with friends/family (virtual or in person)
- Start a new hobby/learn a new skill
- Garden/care for plants
- Play with pets
- Be a tourist in your own city (Find a new location to visit)
- Read a magazine, article, or book of interest
- Take a relaxing bath or soak in a hot tub
- Find a new recipe to cook
These are just some ideas to get you started – everyone has their own ways to fill their cup! No matter what it looks like for you, remember to carve out time for yourself each week.
Led by wellness experts within our campus community, Wellcats is your FREE employee wellness program designed to help you improve your overall health and well-being. Visit the Wellcats website to learn more!
References:
The contribution of mindfulness to predicting burnout in the workplace – ScienceDirect
- Taylor NZ, Millear PM. The contribution of mindfulness to predicting burnout in the Workplace. Personality and Individual Differences. 2016;89:123-128. doi:10.1016/j.paid.2015.10.005
The Extraordinary Importance of Sleep (nih.gov)
- Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P & T. 2018;43(12):758-763. Accessed August 25, 2022. https://search-ebscohost-com.libproxy.txstate.edu/login.aspx?direct=true&db=mdc&AN=30559589&site=ehost-live&scope=site
Article: Pouring from an Empty Cup