How To Overcome The Challenges Of Productivity Culture
By Dr. Mary Madrake
Photo by Kelly Sikkema on Unsplash
Do you ever feel that if you take the pressure off yourself to exceed expectations and complete all the tasks on your never-ending to-do list, you might lose the motivation to do anything at all? Have you ever wondered why there are countless memes and jokes about how people in the workforce (or those in school) are existing on caffeine or the saying, “I’ll sleep when I’m dead” as a joking way of saying we don’t have time to rest? Have you ever felt lazy when taking time to rest after a difficult day or week? You might have even heard that people who utilize their vacation and sick days are less likely to receive a promotion because they “aren’t working hard enough.” These elements are products of a culture that praises productivity. But the heavy emphasis on the "you can do it all" mentality within our culture can often lead to burnout as it doesn’t honor our need to rest, recharge and reset in order to function at our best.
What leads to burnout?
Work stress, whether due to long hours, changing responsibilities or feeling as though nothing is changing for the better with your job, can be a major source of burnout. For individuals working in helping fields (medical providers, therapists, social workers, etc.), managing patient/client symptoms and experiences can take an emotional toll on the provider. Being a student and managing assignments, tests, and deadlines can also lead to burnout. Just being a person in the world this year has also led to burnout for many people – considering the ramifications of everyday decisions, worrying about the health and wellbeing of loved ones as well as self, and engaging in activism.
How do you know if you’re burned out or on the way to being burned out?
Some of the most common symptoms:
Insomnia or other changes in sleep habits. Some people might notice they are sleeping more and still not feeling rested in the morning, while others might notice they are struggling to fall asleep or stay asleep.
Increased irritability and frustration. You might find that moments in your day that didn't previously bother you, such as your cat knocking something off your desk or not getting your usual parking spot, suddenly raise your blood pressure and lead you to feel as though that one thing has ruined your day.
Changes in attention and memory. You may have noticed that if you don’t write something down you immediately forget it. Also, feeling as though your brain is too full to maintain your attention on one task or recall important information can be a symptom of burnout.
Changes in mood and motivation. Burnout can lead to increased sadness and listlessness, difficulty finding joy in activities you previously enjoyed or not feeling as though you have the energy to engage in those activities, and withdrawal from social relationships and events.
Physical symptoms. You might be surprised by how much burnout can impact your body! Headaches, digestive upset, body aches, changes in appetite, feeling tired and drained even with a reasonable sleep schedule can all be symptoms of burnout. Burnout takes a toll on your body that can also impact your immune system and make you more susceptible to illness. Addressing underlying issues such as self-esteem and body image through body image therapy can also help mitigate some of the physical effects of burnout.
If you’ve noticed that you are experiencing burnout, there are several strategies you can implement to help:
Take a look at your responsibilities and what you say “yes” versus “no” to. Are all the things on your plate responsibilities that need to be there? Sometimes making small changes, such as not volunteering for a new committee or becoming more comfortable saying “no” to opportunities that might not be the best fit for you can help decrease the drain on your physical and mental energy.
Adjust your schedule and routines. Making small changes to your schedule around what times of the day you complete different tasks can be helpful in managing your energy and motivation. For some people, getting up earlier and getting more complex tasks completed earlier in the day fits better with their energy levels, while others may find having a slower start to the day and completing complex tasks later in the day is better for the way their brains work naturally. Even if there isn’t flexibility in your work or school schedule, creating routines for before and after your scheduled tasks can help to manage burnout. Taking a short walk, a few minutes of breathing exercises, or looking at your daily agenda to feel prepared while sipping your morning coffee can be beneficial to your overall well being.
Seeking support. Whether it is a friend, family member, or therapist, sharing your feelings and experiences can allow you to better process what is happening in your brain than keeping these feelings to yourself. Specifically, engaging in life transitions counseling can be incredibly beneficial for those undergoing significant changes such as career shifts, relocation, or personal milestones, as it provides tailored strategies to navigate these challenges effectively. Journaling about your mood and daily experiences is also an option if you feel uncomfortable sharing your concerns with others in your life. Releasing your frustrations and worries in healthy ways can help to lessen the negative ways burnout can affect your physical and mental health.
For someone experiencing burnout, the above list of potential strategies might feel overwhelming so I suggest choosing just one strategy and trying it for a few days to a few weeks before trying another strategy.
When working with clients who are experiencing burnout, I also help them look at the underlying pieces of burnout. Some individuals might feel that they are an imposter at work and working overtime or taking on more tasks will help them hide this from colleagues or bosses. For others, focusing on work or school can be a way to manage anxiety or push aside emotions that can feel scary. For someone who was seen as “gifted” as a child, they might feel that they have to meet higher expectations than others based on implicit or explicit messaging they received while growing up.
Anxiety about being good enough or succeeding can also be a symptom of burnout or a contributing reason for burnout and resting while anxious can feel impossible sometimes. While many of us feel that pushing through exhaustion and burnout will lead to it ending more quickly, the reality is that listening to our body and mind is the best way to decrease burnout. Rest, whether it be in the form of sleep other calming activities, combined with anxiety therapy, is what will allow us to be successful and achieve our goals.
