BLOG POST

Marketing and communication leaders across all industries have been hit with one hurdle after another over the last year and a half. A 2020 survey reports that 83 percent of these leaders are experiencing extremely high levels of burnout. The world may feel like it’s still on fire, but this week we’re discussing how you can light your own again.

So what is burnout? According to Thrive Global, here are some signs to look out for in yourself and your team:

• Lack of concentration
• Easily upset or angry.
• Inconvenience to people and their work
• Hopelessness
• Disengagement or withdrawal
• Seem demoralized, worried or stressed out
• Perpetuating a negative culture in the workplace
• Frequent absences
• Take time to answer and complete a task

Additionally, in an interview with Shape magazine, Forrest Talley, PhD stated that burnout can affect any or all of the following categories:

• Cognitive
  Examples include racing thoughts, irrational thinking, slowing of cognition
  
  
• Physical/Behavioral
  Examples include changes in appetite, reduced energy, gastrointestinal issues, changes in blood pressure
  
  
• Emotional
  Examples include the typical culprits of anxiety, depression, anger, melancholy, irritability

Related: Check out Lorena Romo's article about healthy habits at home here.

With all of the stress of these unprecedented times, it’s easy to become overwhelmed. Acknowledging that continuing to work as if nothing has changed is unrealistic will help you create healthier habits to avoid the fatigue, apathy and overall discontentment that comes with burnout. Here are three ways to get started:

1. Prioritize time away from screens

The average American will spend upwards of 42 percent of their waking hours looking at a screen. Not only does it take a toll on your physical health, it also deteriorates your morale. Take a few minutes every hour to rest your eyes, create phone-free meals (and lunch breaks!) and find ways to substitute TV time in the evening.

2. Nourish your body

Even in normal life, we’re all guilty of taking short cuts when taking care of yourself. There is a huge connection between gut health and mental health, so make sure you’re eating whole foods, drinking enough water and spending time outside (cooking is a great screen-free activity!)

3. Utilize the APPLE technique

Anxiety UK has developed a unique process to help individuals cope with anxiety, which can prove applicable with combating burnout as well. The acronym stands for Acknowledge, Pause, Pull back Let go, and Explore. For more information on how to apply APPLE in your life, click here.

Most importantly, cut yourself some slack. So much changed in a short period of time and it’s completely normal and natural to feel exhausted. Taking time for self-care enables you to show up as the best possible version of yourself for the people counting on you—it’s not a wasted effort to take time away and give yourself the TLC you need.