How to avoid burnout!
Tips to Staying Engaged and Energized…
Hint: Nature!!!
A Growing Problem
Burnout is real (emotional, physical, and mental exhaustion) and can happen to anyone—and the harder we work, the more susceptible we are to it.
Studies show burnout is on the rise mainly because people are putting in more hours than pre-pandemic, lack work-life balance boundaries, have financial stress, and can’t or won’t take time off.
Since we’re a design firm, creativity is a baseline requirement to fulfilling our brand promise of design excellence, a core part of what makes us who we are and what makes us great at what we do. We put in serious hours with our client projects plus everything that goes into marketing and running a small business.
This is applicable to not just work-life, but also everyday life. Since both Evelyn and I work remotely and we’re related, the lines between work and family can overlap.
Because I thoroughly enjoy designing and building websites, I often work for long periods of time locked in and don’t notice the amount of time that’s whizzed by. If I overwork too many days in a row, I feel depleted and dejected.
Add in the stresses associated with the end of the year holiday season, cold winter months on the East Coast, endless to-do checklists, politics, and finally, covid…
…just typing that makes me tired.
Read on for tips to banish burnout: practice self-compassion, and allow yourself some downtime. Bonus: travel and nature photos!
Do Nothing. Be Mindful. Let Go.
Sometimes the best thing to do is nothing. Stop working. Stop everything. Take a break.
Breaks are a necessity during the workday. Walk away from your screen, put your phone down, silence it, put it on airplane mode or turn it off for a while.
Our phones are usually the first thing we check in the morning and the last thing we look at before we go to sleep, but what if before we checked in with tech, we check in with ourselves…
Become aware of your conscious state. How are you feeling inside?
“We’re addicted to content consumption and non-stop connection. Even when we “veg” what do we default to? Endless scrolling... and it’s taking a toll.”
When’s the last time you just sat and did nothing but focus on your breath? Breathe in. Breath out. Better yet, double the length of your exhale to the length of your inhale. So if you inhale for 4 counts, exhale for 8 (through the nose).
You don’t need to become a meditation expert—I’m not, but practicing daily mindful exercises throughout the day can lead to increased energy, productivity, and creativity.
Did you know that just the simple act of closing your eyes signals the brain to relax? It serves as a reset, improves your mood, and encourages a clear state of mind.
Design Power Nap. Snuggles c/o Man A. Tee (our newest coworker)
One thing Ev does on occasion is lay on her office couch and close her eyes for 10-15 minutes. Non-tech breaks are important for our mental health.
If we’re going to recover from feeling burned out, we have to be mindful and allow our bodies to rest and be at ease. This includes taking 10-20 minute naps and a full 7 hours of sleep too.
It also means practicing letting go, forgiveness, and healing from our past. Letting go of things you’re worried about and people you’re mad at—even if it’s just for a small amount of time so you can decompress from stress.
What are your healthy ways to unwind after a long day? Share your tips on how to unplug, meditate, or massage your way back to zen in the comments.
If you’re addicted, take a bath
We are one with nature. We, humans, forget this until we’re reminded of it; endless oil spills, destroying forests, overfishing, mining, toxins in the air, wiping out species…these are all injuries to our planet and to ourselves. At this rate, we will be the 6th great extinction, and this one is human-caused.
We stay inside. We look at lit screens. We’re never 3 feet away from our smartphones. We spend so much online, addicted to technology: Texting, emailing, social media, TV, gaming.
We’ve built a digital landscape that most of us can’t just turn off or tune out of. UNLESS it’s a conscious choice.
Ever heard of nature deprivation? It’s real. It’s why forest bathing exists, and I’m here for it! Cold showers can be cleansing too, and boost your immune system.
This is Conway Robinson State Forest in Prince William County, Virginia, near Manassas National Battlefield Park (Blue Trail). It serves as a wildflower and wildlife sanctuary.
It also feels like it’s one of the only forests left in the area that hasn’t been cut down and (over)developed into a vast empty parking lot or crammed town-home community.
Protected places provide safe havens for wildlife. And the trees offer the freshest air you will inhale in the area.
Conservation of forests is crucial. No amount of innovation or technology can replace the life-giving functions that forests provide for people and the planet.
🕊🌎🌲🌬💚
Lose the phone
“ You don’t have a cell phone? I would die without mine! ”
^Especially younger generations.
I remember a couple of years ago Evelyn’s mobile phone got stolen. She ported her phone number to her landline to see how long she could go without a mobile. She described the first several days to be akin to quitting smoking…hellish.
It felt weird to be anywhere that required waiting and NOT be looking at a phone, not be able to make a call or access the internet at the touch of a button.
But then she started to enjoy looking around at her surroundings not looking down, scrolling, texting and commenting.
People would say “You don’t have a cell phone? I would die without mine!” Really?
I often reminisce about my phoneless childhood and think it’s pretty nuts I’m in the last generation to ever grow up without a mobile phone.
She eventually bought a phone four months later after her hubby and kids said they were tired of not being able to reach her, but she still practices NOT having her phone on or near her 24/7.
How much time do you spend on your phone per day? Take a guess. Then check the daily average amount of your screen time. Was your guess accurate?
You might be surprised to find you spend a lot more time than you think. And I’m not passing judgment, as a web designer, my screen time is much higher than I’d like to admit.
The average American spends 5 hours on their phone, not including work-related use.
Schedule downtime or time away from the screen. Don't give yourself a reason to constantly check your phone...Turn off your audio and visual push notifications.
Use the tech to your advantage. Set alarms or reminders to turn off tech. Use the Focus feature (Apple) or set your phone to Do Not Disturb mode.
Create morning rituals sans tech and give your devices an early bedtime.
Covid, quarantines and lockdowns certainly haven’t helped with our screen obsession, but let’s be real. We were screen zombies pre-pandemic and it’s only gotten worse since.
The first time I took a 2 week tech detox from my computer and phone was at Burning Man in 2018 and at Love Burn in 2020. Burning Man is an event focused on community, art, self-expression, and self-reliance held annually in the western United States. Love Burn is a regional Burning Man in Miami, Florida.
I was exercising the 10 principles and practicing immediacy, participation, and presence. When I switched off for 2 weeks it was bliss. Coming back online was surprisingly hard.
If you’re experiencing physical health issues like eye strain, back pain, neck pain, headaches, wrist pain, carpal tunnel syndrome, or insomnia, or mental health issues like anxiety or depression consider taking a digital detox day…
We often hear about a friend who’s social media detoxing but a full digital detox can have benefits like improved memory and better sleep—even after a just few days without technology.
A lot of us think we can’t unplug because our jobs, social lives, and culture are now so ingrained in the digital space, but you can. Planning ahead can help you unplug…
Let family and friends know they won’t be able to reach you to limit concern and set an away message. Give yourself a day or two to reacclimate and check your overflowing inboxes so you don’t get overwhelmed or feel pressured to respond immediately when you log back on.
Go Outdoors in Nature
Mother nature is always creating and helps to restore mental functioning just like organic food and clean water restores our physical bodies. It plays an important role in the ability to be creative.
I go on A LOT of nature walks—minimally 3x a week (more if I’m walking a client’s dog-my side hustle.) Going outside can offer an energetic boost to processing creative thoughts.
I seek out the healing powers of nature in green spaces like parks, mountains, beaches, and forests and focus on nature’s ongoing beauty and creativity. The native plants, flowers, rocks, mushrooms, snails, birds, insects, animals, sounds and smells.
Creativity can be fostered through the environment. It stimulates a particular way of thinking by making us have:
Heightened alertness 👀
A desire to explore 🗺️
Curiosity to find out why ❓
An openness to new ideas 💡
Freedom to choose - thoughts are allowed to go in different directions 🌀
Peace and calm - which brings a sense of safety and trust 😌
Happiness boost ✨
Inspiration and wonder 🌈
Movement 🦶
Being outside re-calibrates my brain increases my energy levels and helps me feel better. I’m in love with and inspired by nature.
Outdoor adventures give me gusto and passion. I spend my weekends outside with hobbies that give me much-needed headspace so I can work effectively during the week.
Every summer for most of my life, I go to the Outer Banks in North Carolina. This past summer I vacationed there for two long weeks.
I love to watch the sunset with my family, kayak, swim, hunt for coral, take photos, listen to the waves and feel the soft sand between my toes. It rejuvenates me and connects me to nature.
Bring Nature Indoors
Nature gives you the energy to take back to your workstation. But if you can’t get or work outdoors during the day bring it inside!
Find a window and work by it. Rearrange your workstation to view the outdoors. Open blinds. Wash your windows. Let the light in and lookout. Evelyn’s desk peers out at the lovely Donaldson Run Park.
Even a simple plant in a room can have a big impact. Regardless of whether you potted the plant yourself or not, nurturing and watching your office plant grow is rewarding and fulfilling.
Not into potted plants? Buy a cactus, succulent or air-plant, they’re low-maintenance. Or bring in some flowers. Not only do they smell amazing (if you’re not allergic) but also their vibrant colors are therapeutic (this is coming from someone with a 600+ flower photo album.)
Numerous scientific studies have proven the positives of having more greenery in your workspace. Here are some benefits of eco-friendly office spaces:
help to reduce stress 🌵
help to increase productivity 🌸
clean the air 🌿
help to reduce sickness 🌳
make workspaces more attractive 🌺
boost creativity 🤩
Not enough sunlight in your office? I’ve heard light therapy lamps can be effective, but haven’t tried it personally.
Immerse your space in nature with background audio like birds singing, relaxing rain, desert wind, ocean waves, or frogs and crickets. Sounds can transport our minds to a different state.
I frequently listen to nature playlists as background white noise when I’m working. I usually pick a playlist with a specific amount of time that I want to work, that way when the audio ends I know to go take a break!
Artwork of nature or places traveled to can make us feel connected and relaxed. There is a typographic poster in Evelyn’s office that I find to be inspirational and a source of creativity with bright colors and cool letterforms. It’s a reminder of all the possibilities of design, history and of course, beautiful Italia!
Hang up a favorite piece of art, photography, or any kind of creative work that inspires you. Or purchase artwork from a local entrepreneur in your area and celebrate your love for art. So many amazing small creators exist and could use your support!
If you don’t have a set office space, travel a lot, or are in-between environments like me swap out your computer desktop background every so often to get a change of scenery.
Switching up your physical and digital space to differ from the normal can help release different thought paths. Relaxing vacations or just getting away for a weekend can help with this too.
Move Your Body
Some people like to play golf. Others prefer to run marathons or lift weights. Some love to swim (I do too!). I also really love to hula hoop.
I couldn’t hula hoop until the age of 19 and was embarrassed if anyone asked if I could. Flash forward 7 years later of practice and hooping is now a main hobby and source of creative expression.
Hula-hooping is a fun and challenging way to dance and flow with a prop. There’s something about consistent rhythmic movement that’s so satisfying. Dancers know exactly what I’m talking about.
The fact is, as we age, our bodies begin to stiffen up. Especially if you sit most of the day with crappy posture and have scoliosis like me.
Hooping keeps me able to use my body in a full range of motion. Rolling joints helps too.
Physical activity is so effective in healing fatigue, improving and maintaining health—Movement is preventative medicine.
You don’t have to hula hoop (although you might like it if you try!) But it is nice to have a special something outside of work you can tap into. And you can connect with the community of people within that realm who have similar interests and shared passions.
You probably already have an activity you love to do—do more of the things you love. And if you don’t have something, try out some new things. It doesn’t have to be complex. Go walking. Go biking. Play with your pets. Turn on some tunes and groove.
Pursue Your Passions, OWN IT!
A lot of the tips I shared to battle burnout are things we can control. But what if it’s external factors like a toxic work environment, or industry or management stagnation?
Burnout happens for lots of reasons. The current Great Resignation is a direct result. People are looking for higher pay, more time off, or more days at home and actually questioning the whole meaning of the daily grind.
For many entrepreneurs, their decision to start their own company emerged from a personal need, lifelong passion, or a problem they knew they needed to solve…an aha moment when they realized they wanted to fully pursue their convictions and go all-in and launch a business.
Are you feeling like you’re ready to reimagine your work to reflect your values? Take control? Make a change?
We can help you build your personal brand, authority and business online with an impactful website and streamlined tech.
Are you ready to own it? Get in touch and claim your purpose.
