SCIENCE MEETS: Burnout
Photo by Tangerine Newt on Unsplash
I never learned how to properly un-stick myself from burnout: I didn’t know how to stop being burnt out, and I didn’t know how to stop working long enough to acknowledge that I was burnt out. Oh sure, I knew the signs: fatigue, irritability, loss of enjoyment, etc, etc. I’ve read the articles and thought ‘Yep. Check. That one too. Ok. So yeah, maybe I’m a little burnt out.’ But, I thought I just needed a nap, certainly not a major life overhaul. I would convince myself that things would get better once I pushed through this *one last thing*. But, it was never just one last thing; there is always something more to do on the other side. Occasionally, I would try to unwind with a bubble bath and a glass of wine, too; but that was largely performative rather than restorative. Then finally, towards the end of 2021, I knew it was time for that major life overhaul.
I had been doing administration/leadership work within my institute for the better part of 10 years, on top of the regular load of research, student supervision, and occasional teaching. And as much as I felt in my element thinking about strategic directions, well… The vibes were off. The combination of a global pandemic, pivoting research and student projects, the incessant meetings—both professional and social—on Zoom, managing down, up, and laterally, and a few lingering health challenges of my own left me feeling like I just didn’t have it anymore. I wasn’t growing and learning. I was exhausted. I was frustrated. I wanted everyone to leave me alone. I decided to get some career coaching.
The lesson that stood out for me from career coaching (and there were many!) was this: make myself a competitive offer. If my current job roles weren’t fulfilling me, what else could I do? If I stepped down from leadership, what else could be waiting for me? What could I do with that time, either personally or professionally? How would I like to spend my days now? How about 10 years from now? Was it enough to simply step back from my role, or could I imagine a different institution entirely, or even a different career? After working through my own competitive offer and deciding what avenues I wanted to explore, my coach then challenged me to make a 6-month plan that would move the needle forward on some of these other things I wanted to try out. I began to write a new story for myself.
The day came when I stepped down from leadership, 6-month plan in action, dutifully checking off items as time went along. I was excited! But I was still incredibly exhausted. And progress came to a standstill once again. It was then that I realized burnout wasn’t something I could checklist my way through, no matter how interesting the new plan may be. (The Virgo in me was rather annoyed at this realization). What I really needed was time, and the onset of summer helped me further reset and let a variety of better habits start to work their magic. After listening to Professor Cassie Holmes speak at the Rotman School of Management, I read her book, The Happier Hour, and thoughtfully reorganized my schedule according to my energies and my interests. Where possible, I select pockets of time and guard them as ferociously as possible—no meetings on Monday morning or on Fridays, so I can meaningfully focus or brainstorm. I commit to a daily 30-60-minute writing habit. I stick to dedicated times of the day to check my email so it’s not a constant distraction. And I continue to get time for movement and/or meditation in daily (I’m JenDR on Peloton if anyone wants to hang out with me!).
The energy and creativity are slowly returning. I check in with myself each week to evaluate what’s working and what’s not, and adjust accordingly to fit my mood and energy. Of course, many of the tactics I’ve employed stem from the privilege of the advanced career stage I currently inhabit; some of these strategies I could not have implemented earlier in my career, or at least not to the same extent. For instance, I had less control over my calendar as a junior faculty member than I do now. I also feared that if I said ‘no’ to something, my colleagues would be less inclined to like me, and consequently, less inclined to support me when I went up for review and promotion. I sought out opportunities in leadership earlier in my career because, frankly, I needed the extra income following a divorce. However, I wish I had understood earlier in my career that burnout is something that must be mindfully and deliberately guarded against. I didn’t know about all of the resources that were available to help me; I’m not sure if they weren’t there, or if I just hadn’t slowed down long enough to look.
So, my advice to anyone else who may be struggling: please feel empowered to ask for help from your mentors, family, and communities to create a plan that works for your unique situation and for your career stage.
Check out the resources below and reach out and let me know what else works for you! Email me at jen@drjenryan.com
Are you an academic? Do you need help saying ‘no’, scheduling your semester, or getting a daily writing habit that sticks? Check out the resources from the NCFDD.
Do you want to learn how to schedule your days mindfully to bring in more happiness? Check out this book from Professor Cassie Holmes!
Do you identify as a woman and want to learn how to get clarity around your career goals, advocate for yourself in the workplace, and get some financial planning tips? Check out Ladies Get Paid.
Want 60 days free on the Peloton app to try meditation, stretching, running, cycling, etc? Here’s my guest pass!
Finally, check out what mental health and counselling services (often called an ‘Employee Assistance Program’) may be available through your school or job benefits; many institutions in Canada and the US are partnered with LifeWorks/Telus Health to provide such programs.
