Coping With Burnout: Micro-Breaks, Mindset and Social Support
Posted on Oct. 17, 2023
By Heather Gu
In today’s fast-paced and demanding workplace, mental health and wellness can often take a backseat. The pressures of meeting tight deadlines, managing client expectations, and navigating the ever-evolving landscape of digital media often leave professionals feeling overwhelmed and stressed. Renowned psychologist Christina Maslach's research highlights that burnout comprises three core components: exhaustion, cynicism, and inefficacy. Exhaustion is often the result of heavy workloads and a lack of control, while cynicism is frequently triggered by work overload and disengagement. Feelings of inefficacy are connected to a sense of incompetence and can be influenced by the availability of resources and support. While resolving burnout often requires organizational changes, there are steps you can take to alleviate stress.
The Power of Micro Breaks
No time for a weekend getaway? No problem. Discover a simple yet effective strategy to feel refreshed and revitalized throughout your workday: micro-breaks.
A micro-break is a short, intentional period of downtime lasting around 10 minutes or less. Recent research led by Patricia Albulescu and her team at the West University of Timioara, Romania, delves into the wonders of these mini-rejuvenations. By analyzing 22 studies, they found that micro-breaks are linked to reduced fatigue and increased vigor, contributing to overall well-being.
Numerous research studies have highlighted the diverse benefits of micro-breaks. Apart from reducing fatigue, they also help in relieving stress, enhancing employee engagement, and fostering a positive outlook on your job.
Here are some micro-break ideas to help you make the most of these rejuvenating moments:
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Move Your Body: take a 5-minute break every hour to stand up and walk around. Research shows that this simple activity can significantly improve your mood, reduce feelings of fatigue, and positively impact your appetite.
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Listen to Guided Meditation: meditation offers various benefits, including improved sleep quality and reduced symptoms of anxiety and depression, according to the NIH (National Institutes of Health). If you're new to meditation, look up free guided mindfulness meditations on YouTube to get started.
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Embrace Nature (Physically or Virtually): spending time in natural settings can greatly boost your concentration and creative problem-solving abilities. If you can't access a natural landscape nearby, you can still benefit from nature's calming effects by listening to nature soundtracks or using nature-themed screensavers. Studies have shown that exposure to nature sounds can positively impact human health, leading to improved mood, decreased pain, enhanced cognitive performance, increased positive emotions, and reduced stress and annoyance. For a quick dose of nature sounds, check out some soothing YouTube finds to play in the background during your micro-break.
Read here for more ideas for your next micro-break.
Look Within (Shift Your Perspective)
Breaks and rejuvenation offer temporary relief, but they don't always tackle burnout's root causes. Upon returning to work, you might still confront an overwhelming workload, toxic dynamics, or inadequate support. To address burnout, consider examining certain mindsets that are known to exacerbate the problem:
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The Quick Fix Mindset: when burnout lingers without immediate improvement, frustration can set in. Remember, burnout doesn't resolve overnight. Embrace patience, allowing time for healing and building a sustainable routine.
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The Self-Blame Mindset: thinking burnout is your fault exacerbates feelings of inadequacy. Recognize that burnout often results from external factors. Seek support, practice self-care, and make necessary changes instead of blaming yourself.
These are just a couple of common mindsets that can make burnout feel worse, but it's important to note that there can be various other mindsets at play in different situations.
Reach Out
As Dr. Christina Maslach highlighted in her interview with The New York Times, “What we found is that people’s health, well-being, everything in life, is way better if you’re connected with other people.”
Whether it's having meaningful conversations with friends and family or exploring new social groups like MeetUp, forming connections plays a pivotal role in building resilience, especially when it comes to preventing or addressing burnout.
Exploring a supportive community like Central Ohio PRSA, which offers a wealth of resources and connections, can strengthen your well-being while navigating the challenges of your career.
About the author: Heather is a graduate of The Ohio State University and currently works as an internal communication and marketing consultant at the Wexner Medical Center. When she's not working, she enjoys playing the Kalimba and spending time with her Guinea pigs.
