‘Tis the Season for Burnout!
Is it us or is it hard to live, laugh, and love this time of year? There's so much to do.
And that’s why we wanna talk about burnout. Specifically work-related burnout.
Burnout can hit anyone at any time, but there's something about the holiday season that just makes it hit a little differently.
But what exactly is burnout? And what does it look like?
Burnout is…
There are three different types of burnout according to researchers:
Overload burnout: This is the one you may hear about the most - working unsustainably long hours without having breaks.
Under-challenged: You aren't being challenged and/or stimulated by your job which leads to having little to no motivation.
Neglect: You aren't connected to your job, and have little sense of purpose in it which makes it hard to stay engaged. And because of this, happiness is elusive.
It's also important to note that studies have shown burnout is linked to the stress of living in a society with systemic issues, such as racism, sexism and/or ableism.
Burnout looks like…
Burnout can look different but there are some main signs:
Insomnia (the most common)
Nightmares and sleep issues
Depression
Cynicism
Fatigue
Physical exhaustion
Appetite change
Stomach issues
Feeling hopeless
Anxiety
And beyond that, people with disabilities, people who have chronic health conditions and/or people who are neurodivergent can experience burnout differently.
For example, autistic burnout can lead to skills regression, social withdrawal and a loss of skills. Autistic burnout isn’t always from work, but work-related issues can trigger it.
For those with physical disabilities and/or chronic pain, burnout could worsen their symptoms can include flare-ups, increased pain or worse pain and decreased ability to function.
It’s worth noting that advice around burnout doesn’t always apply or doesn’t help those who are neurodivergent, have chronic pain and/or who are disabled. However, research around this can be limited.
Help, I'm burned out! What do I do now?
At OK Mentor, we are no exception to the rule.
That’s why we caught up with some of the women on our network who’ve shared tips, tricks and experiences to help you navigate burnout and make space to let your creativity thrive this December.
Please remember, that burnout can be serious. If you are feeling burnout, please talk to someone you trust and/or seek help from a medical professional.
“Burnout is real and to be honest, likely to happen in an industry like ours. Firstly, getting burnout is not a failure so my recommendation is to not blame yourself. Instead, accept it’s happened and follow this cycle: rest, recharge & go again.
Then next time when things get busy, aim to spot signs BEFORE you hit the wall and dive into burnout and repeat the cycle earlier: rest, recharge & go again.
This way you have a healthier relationship with rest as it’s no longer for surviving but for (hopefully) thriving instead.”
Mercy Abel, Senior Strategy Manager at OK Mentor and Gen Z careers podcast host, audacity of we
I have been dealing with burnout in the past in different scenarios - and currently every now and then. What I found that works for me - and my therapist will agree - is having hobbies and activities that bring me joy just for the sake of it. I found my happy place in my pottery classes. That helps me disconnect, take distance and come back to work a bit more fresh. Of course, having a chat with my close friends just on how I feel about it, not looking for solutions just for listening time on their side, is great when burnout is at its peak. Finally, I just need to remember that my job is not my full life, my life is walking my dog, seeing my friends, going to pottery classes, watching stupid reality shows on the TV, eating something delicious when I crave it, doing my skincare routine and just comforting myself in healthy ways that bring me little happy moments.”
Maria Fernandez de Osso, Design Lead at OK Mentor and Creative Designer & PhD Scholar, Maynooth University
“Although it can be really tough, turning "work-mode" off is crucial to your creativity! Our best ideas come when we allow our minds to relax, wonder and wander. Make some time for yourself today to download.”
Hazal Ozkeles, Junior Designer at OK Mentor and Jr Art Director at WONGDOODY
“As potentially counter-productive as this might sound at first I make sure to schedule some downtime during my work calendar. Rather than fill up as much of my calendar as possible with meetings that are really more of a 'lets touch base next year' thing, I block out afternoons on odd days to allow myself time to actually wind down mentally for the holiday season. This allows me to have scheduled downtime( and if your calendar is set up like mine where my colleagues can just see I'm busy but not the detail) and sets boundaries with my team so I'm actually left alone to think, dream up some creative ideas or just simply do some mindless yet comforting admin I've been putting off all year. I also take a day to take stock of the current projects I have to do and my realistic timeframe. I look at what is critical to close out before the end of the year, particularly ones where it is sat solely with me and what realistically is a new year task and perhaps I'm waiting on another team member or department before I can start my part. This really helps with not only clearing your to-do list to just the sections you are responsible for but also clearing the mental load.
Outside of work, I also schedule fun activities with family and friends. Not to make it sound like forced fun, but those little mini windows act like lights at the end of the tunnel when it comes to the holiday rush. And when in doubt I always remind myself, it's PR, not the ER!”
Abby Forbes, Events Coordinator at OK Mentor and Marketing Manager at Kimaï
“Talking is the real MVP.
It might seem obvious, but talking about how I’m feeling really helps me to make sense of how my stress is affecting me, how long it’s been affecting me for, and if there are any positive changes and boundaries I can put in place to help change my situation.
I’m lucky enough to have a fab relationship with my manager, and I’m in constant comms with him about how I feel - from both a work and personal perspective. It’s honestly like therapy - and because he has the context, it’s better than offloading onto my partner, a friend or family member.
If you’re not on that level, I’d suggest using your end-of-year review, or scheduling a 1:1 session, to calmly open up to your manager and explain what tasks are making you feel overwhelmed. It’s also a great way to strengthen your relationship and feel supported as you head into the New Year with them.”
Gina Deen, MarComms Director at OK Mentor and Creative Brand Marketing Lead, WongDoody
“As someone who is neurodivergent I've found burnout has been a constant theme of my life, and something I’m still going through.
I've found things like following my cycle really helpful so that I can keep track of when my body and mind have more energy. Going freelance has helped me work at my natural rhythm so I can work at whatever time I like and take as many breaks as I like (however the instability of it hasn't helped my anxiety haha). Embracing my special interests and allowing guilt-free time for me to obsess over them really has helped, and has even sparked a lot of creativity.
Ultimately for myself and not unlike many other neurodivergent people, burnout is longer lasting and dipped with a layer of trauma. I'm still navigating burnout, but I'm getting there.”
Georgia Smith-Marr, Digital Content Coordinator at OK Mentor and freelance Content Curator, Creator and Co-ordinator
Personally, and this is very personal, I find that I work a lot better when I’m busy and working to deadlines. Having structure and guidelines suits my personality and working style, and I am an absolute stickler for routines and schedules. So, the more of that I can apply those to my job, the better.
When things get particularly hectic (you make plans, and social media laughs, is that the saying?) and it becomes difficult to be so rigid, I can feel that overwhelm creeping in and I find that enormously derailing.
My top tips for getting back in control and feeling less exhausted:
Draw a line under the end of the week and have a weekend. It’s easy to use free time as a way to get on top of things, but when things are particularly intense having a break for your brain is vital. And you’ll be more productive as a result.
Check out the Kanban Method. It’s a great, tangible system for organising your workloads, thoughts and longer-term tasks so that things feel obtainable and manageable.
Fake your diary until you make it. Probably not the most manager-friendly advice but death-by-meetings is the icing on the stress cake. Block out time to do your admin, get that doc written, have a coffee, or do some stretching. Your time is precious, and protecting it where possible will free up so much more breathing room.
Katie Hunter, Head of Mentee Relations at OK Mentor, and Co-Founder & Managing Partner, Wonderhood Makers
Do you have questions, thoughts or feedback on OK Mentor? Drop us a line - info@okmentor.me - we'd love to hear from you <3
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