As the holiday season approaches and we near the end of the year, you may find yourself feeling burned out. There has been so much going on in our world AND our “inner worlds”. For helping professionals especially (nurses, teachers, social workers, caregivers, etc.), there is often unconscious labor – ways you pour into people that you may not even realize, which can lead to feeling depleted or experiencing compassion fatigue.
A Moment for Mindful Reflection
Let’s take a moment to mindfully consider how hard you’ve been working and how much you’ve
been carrying over the last year. Mindfully means observing without judgment, noticing what is
with compassion.
Take a moment to ask yourself the following questions:
1. How have you given of yourself physically in the last year?
Reflect on the physical demands of your role. This may be home visits, driving people to appointments, walking around hospitals and clinics, having to adjust sleep schedules for shifts, etc.
2. How have you given of yourself emotionally in the last year?
It takes work to witness and hold space for others’ emotions. This may be witnessing others’ physical or emotional suffering, listening to a client/patient’s loved one while you’re checking vitals or doing a wellness check, staying with others in crisis, etc.
3. How have you given of yourself mentally in the last year?
This may be coordinating schedules so someone can receive a service, providing referrals,
assisting people in filling out paperwork (insurance, disability, IEPs), etc.
Notice all you have done this year.
You may intuitively start to notice ways in which you need replenishing just by observing all you
have done. Take note of this.
4 Ways to Replenish and Recover from Burnout as a Helping Professional
Recovering from workplace burnout requires intentionality. Here are some ways to replenish your energy:
Sleep – Getting 8 hours of sleep (or more if you need it); Practicing good sleep hygiene – going to bed and waking up around the same time every day, having a calming bedtime routine, etc.
Eating regularly and drinking water – Replenishing your body through nutrients and hydration not only helps fuel your body, but sends a message to your brain that you are safe and can relax. This activates the parasympathetic nervous system, or your “rest and digest” mode.
Gentle movement – Walking, stretching, yoga, dance. These things help your mind, body and
heart process the events of the day.
Having a safe place to share – You need a place to release the weight of your work. This can be through journaling, voice noting, talking with a trusted loved one or colleague, and participating in therapy. Similar to physical movement, talking or journaling helps move feelings so they can be recycled instead of building up and compounding a sense of burnout.
Therapy for Helping Professionals
If you are a helping professional looking for support, CFC Therapy Group offers a safe environment to help you process the year, manage compassion fatigue, and restore your well-being.
