Dr. Chinwe Williams: Burnout and Loneliness - Prioritizing Emotional Wellness This Fall
Fall is quickly approaching! There's so much that I love about this season. During the Fall, the leaves change colors, and the temperature gradually grows cooler. Both humans and animals prepare for the upcoming winter. School resumes, college football starts (GO DAWGS!) and somehow it always feels like a fresh start to the year.
In the fall, we have the same pressures and obligations as the rest of the year, but it tends to be ramped up as plans for Thanksgiving and Christmas festivities accelerate while we juggle our usual work obligations.
Because of the cooling temperatures and daylight growing shorter, the Summer-to-Fall transition can also lead to unexpected mood dips.
Seasonal changes can influence our body’s melatonin and serotonin — two naturally producing substances that affect both sleep and mood–and if not produced adequately can lead to feelings of sadness and burnout.
Burnout refers to the “state of mental and/or physical exhaustion caused by excessive and prolonged stress.”
Burnout is typically associated with high-pressure professions like medicine, teaching, or counseling.
Ministry leaders also have a high risk of burnout.
This is not surprising given the parallel experiences of pastoral caregiving and the emotional support provided by clinical therapists.
The combination of speaking and all that goes with it (e.g., message preparation, inadequate sleep and hydration, and traveling) can compound the effects of seasonal shifts leaving communicators more vulnerable to experiencing burnout.
Maybe you can relate.
Fortunately, there are things that can help. Here are 3 strategies that can help you to prevent and recover from burnout.
1. Recognize the Signs
High-achievers can get stuck in unhealthy patterns that contribute to burnout. But how do you know you're feeling burned out, versus feeling fatigued from a long period of excessive work volume?
Here are some signs to pay attention to:
When small tasks seem extraordinarily big or take much longer.
When you feel irritated or angry with everything and everyone.
When your memory or concentration is diminished or you experience what’s known as “brain fog.”
When making simple decisions seems extraordinarily challenging.
When you’re jumping at the chance to be alone for a while— completely away from humans and maybe even the dog.
When you’re feeling pretty cynical and struggling to find compassion for yourself—or others.
If you are experiencing most of the things on this list, it is time to take action.
2. Stack the Big Rocks First.
Unlike many other professionals, the job of ministering to hurting people is never finished. An artist can eventually stand back and observe their canvas with admiration of a job well done. This is not the case for individuals in ministry. Therefore, the need to prioritize the most important things is significant. I love the Stephen Covey concept of placing the Big Rocks First which speaks to identification of priorities. Urgent things have a way of taking our time and attention away from the most important things. Figure out the top two or three objectives you want to accomplish this season - personally or professionally - and focus your energy on just those things. In order to figure out what those big rocks actually are, lean into the Holy Spirit for discernment.
Set up some time away to clear your head and get clear about what’s important to you and where your limits are. Know anyone that has access to a cabin you can borrow for a weekend? If you're in the North Georgia area, consider a quick retreat at beautiful Lake Burton. I’m a big fan of quarterly solo retreats simply to pray and deeply reflect on my goals and how God wants to use me during each season. Plus, there are fewer things more peaceful than lake life.
3. Call on Your Village
Speaking and traveling can be a lonely experience. Isolation is another experience that can contribute to burnout. Interestingly, you can be on stage speaking to a thousand kids and then be backstage with a group of leaders, and still feel very lonely. One reason I feel especially grateful for this season is that I get to frequently travel and teach with my friend Will Hutcherson. But when I’m delivering a talk solo, I find myself eager to return to my hotel room so I can download the high points of the day over the phone with my hubby, or my bestie, who happens to also be a therapist. I find that regardless of how tired (or hoarse) I am, I feel more settled when I connect with a loved one, even for a few minutes.
Researchers found that leaning on support networks decrease the emotional toll of stress for helpers and leaders. Connecting with your village after an event also helps to get those pesky self-critical thoughts out of your head if the talk didn't go as well as anticipated. Ask a friend to not only pray for you before but also after the event.
Finally, self or soul-care to ward off excessive stress or burnout is a daily, moment by moment practice—not just something we do on weekends or during vacation times, or even on scheduled “mental health” days.
What’s one care practice you plan to implement this Fall?
-Dr. Chinwe Williams