6 Tips for Keeping Burnout at Bay

1 in 3. That’s how many women are considering changing positions or leaving their employers altogether as a result of job burnout according to this McKinsey report. Are you one of them?

In a recent Deloitte report, “widespread burnout is made worse by poor/work life balance and an ability to “switch off” from work. Women don’t feel that employers are supporting efforts to balance work with other responsibilities and commitments. Sixty-four percent of hybrid workers indicate their employer hasn't set clear expectations around where and how they're expected to work. There’s no doubt about it, burnout is a significant problem, and it’s only getting worse.

There are many potential causes for burnout, including unclear job expectations, dysfunctional workplace dynamics, lack of social support, and work-life imbalance. Regardless of the causes, however, unaddressed burnout can lead to serious physical and mental health issues, such as excessive stress, insomnia, high blood pressure, alcohol or substance misuse, and vulnerability to illness.

Don’t let a demanding job or toxic work environment undermine your health. Take the following actions to keep burnout at bay. 

6 Tips for Managing, Mitigating, and Preventing Burnout

Burnout is a serious issue in today’s workplace that can have serious consequences, both professionally and personally. Protect your physical and mental health by taking these steps to manage, mitigate, and prevent burnout.

• Spot it early. Know the signs of burnout so you can recognize it early and make any necessary changes. Loss of motivation and excitement in your work, increased negative outlook, decrease in performance, mental and physical exhaustion, and physical ailments are all red flags signaling something isn’t right.

• Match your workload to your capacity. Women are especially prone to taking on more than we should. Partly from societal pressure and partly from pressure we put on ourselves, we work harder, longer, and faster than what is optimal in order to prove ourselves. While it may be considered the fast track to success, it’s also the fast track to burnout. Instead of constantly taking on more, make sure your workload actually matches your capacity. Know your limits, delegate whenever possible, and learn to say no. Taking proactive action to manage your workload is one of the best things you can do to prevent burnout.

• Set boundaries. Today’s world of constant connectivity has blurred the lines between professional and personal life. This is especially true when working remotely from home. It is all the more imperative, then, that you set and communicate clear boundaries around your priorities, your availability, and your working hours. Establishing (and maintaining) boundaries is easier said than done, but doing so is key to keeping burnout at bay. Here are some helpful tips for setting healthy boundaries at work.

• Prioritize self-care. In order to continue giving yourself to your work, both on the job and at home, it is essential that you replenish your physical, mental, and emotional energy. Prioritize adequate sleep, nutrition, and exercise, as well as activities that release stress and bring you joy. You may be tempted to think you don’t have the time to spare, but making time for them will actually increase your productivity in the long run. If you’re struggling to squeeze in these essential activities, I highly encourage you to take Laura Vanderkam’s Time Tracking Challenge – it’s an eye-opening experience!
  For more ideas and practical help, check out this ultimate guide on self-care for the working mom!

• Ask for help. You don’t have to battle burnout alone. Discuss specific concerns with your supervisor to see if you can find mutually beneficial solutions. Reach out to coworkers, friends, and loved ones for support and collaboration. Ask your family members to chip in with household duties. Wherever and however you can get it, community and support are key to mitigating burnout.

• Find a healthy work environment. If your burnout is coming from a toxic work environment, excessive or unfair job demands, or insufficient support from management, a job change may be in order. Look for a work environment that aligns with your values, fits your schedule and lifestyle, and is committed to supporting and empowering its employees.

How a Professional Pivot Could Help

Is your current work situation the cause of your burnout? Are you unhappy, unsupported, and unfulfilled where you are and looking for a change? Here are three ways a pivot could help:

• A change in career. As mentioned above, you may need a work environment that better meets your needs and aligns with your values. You may want to consider finding a new company to work for, or an entirely new career path altogether. Check out these 5 signs you should consider a career pivot to see if that’s the right choice for you.

• A return to paid work. Many moms leave the workforce because they are burnt out and you might be worried it will happen again. It doesn't have to, when you follow the steps outlined above at work and do the work to explore what kind of work would align with your life as a parent and what you want for yourself now then you can feel excited about returning to paid work. Fresh energy is a benefit of hiring a returner especially in today's market.

• A career pause. On the flipside, if you are burned out from trying to juggle professional and familial obligations, you may decide it’s best to hit pause on your career for a bit. That’s okay! With a little strategic planning, it is possible to successfully return to work after a career pause. And when that time comes, Parents Pivot will be here to guide you every step of the way.

Whether you’re looking to change your career, return to paid work, or take a career pause, Parents Pivot is here to help! Through our practical resources and group coaching, we help parents find meaningful work they love. 

In fact, Parents Pivot has designed a 2-part workshop to give parents and caregivers the guidance and space to think through how to intentionally BLEND work and life using the Parents Pivot framework. We will explore ways to shift your mindset, create a vision for what success looks like in this moment, and develop an action plan for sustainably working towards that vision. Parents and caregivers will leave the workshop series feeling supported and having the tools to set themselves up for success in managing through this challenging period, without the burnout.

Start here to contact Anna at Parents Pivot and see what Parents Pivot can do for you!

5 Ways Working Moms Can Practice Gratitude During The Pandemic

When the pandemic started in early 2020, I don’t think anyone realized that we would be celebrating the holidays wearing masks, relying on hand sanitizer, and having to remain socially distanced. This year’s struggles have been real, and rough, for everyone. Especially working moms. Practicing gratitude may seem impossible given how 2020 has treated us, but it’s essential for our own well-being, and the well-being of our families.

Why Gratitude matters

Practicing gratitude has scientifically-proven, physical and mental benefits. This Forbes article has the details, but here is the summary. Gratitude...

• builds relationships.

• motivates you to take better care of your physical health.

• improves psychological health.

• enhances empathy and reduces aggression.

• provides better sleep.

• improves self esteem.

• increases mental strength.

The better sleep benefit alone makes me want to practice gratitude, but this list as a whole makes it obvious that working moms cannot afford to skip gratitude this year. We need it now more than ever.

5 Ways Working Moms Can Be Intentionally Grateful

This list is just the tip of the iceberg for ways we can practice gratitude as busy working moms. Start with these activities, then get creative and find your own ways to show and internalize your gratitude. Your body, mind, and family will return the favor and  thank you for it!

1. What good things have happened in 2020? This year needs a reset, so let’s start with our own perspectives on this year. Yes, lots of bad things have happened, but there have been some good things too. For example, my family has usually suffered from a couple of colds and a stomach bug or two by this time every year. Because of the extra precautions because of COVID-19, we’ve not been exposed to the germs that we usually do. Think about 5 things you are thankful for that happened in 2020 and write them down somewhere to remind you of the good.

2. Start a gratitude journal. You may have heard of this idea before and not done it because it’s another thing to add to your to-do list. Trust me, I get it. And if that is you, scale down the journal to simply writing down what you are thankful for on a sticky note before you open your computer. The point is, starting your day with the things you are gratitude for makes a difference in your attitude and outlook for the rest of the day. And remember that what you write down doesn’t have to be a novel or anything profound. Finding your lost tube of chapstick is a totally legitimate thing to be thankful for!

3. Tell people that you are grateful for them, or what they have done. It’s so easy to skip saying thank you when we are busy, busy, busy. But beyond just saying thanks, take the time to really be open and generous with your gratitude. Did your child decide to make his bed without you asking? Take thanks a step further by telling him how proud you are of the little man he is becoming and give him an extra hug. Did your co-worker do something that made your job easier, even though they didn’t have to? Make sure they know how they helped and that you enjoy working with them in general.

4. Pause when you find something to be thankful for. Pause here can be as quick five-seconds to really let your gratitude think in. Take the time to really think about why you are grateful and how the thing, person, or circumstance is bringing you joy. For example, I saw the most beautiful sunrise last week. I didn’t want to be up that early, but I was, and I allowed myself to watch the beautiful sky for a few seconds before I moved on with my morning routine.

5. Ask your family to practice gratitude with you. Kids are surprisingly good accountability partners! Practicing gratitude with your kids on a regular basis will keep thankfulness top of mind at home and throughout your work day. Here are some easy and practical ideas:

   • I like the fun game, “Aren't we lucky?” where you take turns saying “Aren’t we lucky” that XYZ… Aren’t we lucky that papa and nana live so close? Aren’t we lucky we have a fun playroom? 

   • At dinner every night we share what we are grateful for. We also have a clear "gratitude bowl" that we fill up with little notes that share things we are grateful for. We love seeing our “gratefuls” pile high in the jar! 

   • My daughters also had a "happiness jar" when they were little where I wrote down little things that we or they were happy about. We found them again the other night and it was fun to go through those with them! It was a fun and uplifting walk down memory lane.

Let Parents Pivot Help

Are you struggling to return to work after a career break? Is the transition back to work more difficult than you expected? We’d love to chat with you about how we can help. Contact Anna, working mom of two daughters and founder of Parents Pivot, today!

6 Ways Mothers Can Balance Home & Work

What if you could work outside the home and still have a healthy, functional family life without the chaos and mess? Sounds like a dream, doesn’t it? I have great news for you... you CAN achieve that dream in 2020.

We all have responsibilities both inside and outside the home. If you’re considering a return to paid work after a career pause, adding new responsibilities may seem impossible without dropping a ball or two somewhere in the transition. The trick is to strike the right balance between the two, for the good of both you and your family. Here are a few tried and true methods that not only work for me personally, but also dozens of working moms that have gone through the transition period, just like you.

The Best Work/Life Balance Tips For Mothers

Plan, Plan, Plan! Being organized is a priority for any working mom. If organization doesn’t come naturally, there are many resources you can use to help. For example, choose a paper planner, like Planner Pads, that you love that will outline your busy schedule. Use your phone’s calendar to set up reminders for upcoming appointments and to-dos. Plan ahead as much as possible. 

Look for opportunities to synergize. Download this worksheet to identify your responsibilities at work and home and find ways to synergize the two. For example, if you have to run your child to a doctor’s appointment, but also have a report deadline coming up, you can work on the report in the waiting room. Or, if you find yourself checking email throughout your time with family, maybe activity batching emails first thing in the morning will help you focus on family when you’re home. By finding creative ways to be efficient with your time, you’ll be able to get more done in less time, without sacrificing family priorities. 

My friend Dave wrote a helpful article on productivity and mentions one particular service worth mentioning: followupthen.com. By bcc’ing an email address from their service, you can send yourself a reminder to follow up on emails so that you can send it and forget it until it’s time.

Set boundaries. If you work from home, designate a space to work where you can shut the door. Seeing your open laptop or paperwork during mealtime, for example, reminds your brain of all you have to do and will distract you from your family and home life. If you work in an office, do what you can to always make it home for dinner and silence your email notifications when at home. Keep work at work while you are at home so your family doesn’t feel that your time is divided.

Share what you are working on with your family. This sounds contrary to the last tip, but it’s not. Set boundaries to keep work at work, but don’t be afraid to share your work with your family so they know what is going on with you. Explain what you do at work, what projects you have going on, and any pressure you may be feeling. Being open with your family will bring you closer together and allow them to be a part of this new part of your life. This gives you the opportunity to model values for your children such as persevering through a challenge, making mistakes and working through them, doing work that you feel adds value, courage in trying new things, independence, etc.

Take time to show gratitude to those who support you in pursuing your dreams as a working mom. Your children and family are a great place to start. Write them a letter or have a special evening out and tell them how much it means to you that, even though it means change for them, you are able to work or start working.

Share your family with your colleagues. Within appropriate boundaries, don’t be shy about sharing your family life with colleagues. As a proud momma, telling cute stories, showing photos, and bragging about the latest family development is a great way for you to bring a bit of home to work, leaving you more relaxed and comfortable. I personally keep a note that my daughter wrote me when she was first learning how to write. It says “I love you mommy.”

Finding work-life balance is essential for moms returning to work after a career pause, and once you have it, it’s something to be grateful for! If you’re struggling to strike a good balance between work and home, we’d love to help you. Check out all of the great resources we have available for you, including coaching support, here.