How to manage redundancy, stress, and burnout
Let’s be real – it’s hardly a joyful time right now for careers in hiring.
It’s been 3 years since the world turned upside down but we don’t really talk about the reasons much anymore. Time has passed. It’s not in the news like it used to be. It’s left us feeling like we are ‘always on’ and must stay alert. This is a cause for energy scarcity, brain fog, scattiness and a need to focus on our ‘mental fitness’.
The C word of the past has been replaced by the B word and the R word.
It has left remnants affecting the health of many of us in a different kind of way – the state of our wellbeing. Are we ready to talk about it?
Even though it’s not the place for good times in the market, we need to find a way to focus on what’s important and how to get that inner rebalance. So just how do you get that moment of calm, peace, time out without having to go on holiday?
Let’s take a moment right now to reference some of the things you can do for yourself depending on your circumstances, whether you are in a role, taking a breather on working in one but looking, or in transition to a new one soon.
We can do this with what I call a ‘values driven mindset’ by focusing on each feeling and the way to look at things with grace, poise, care and compassion for self.
The ‘B’ word. Working in a role but feel ‘blah’
If you are one of the ‘lucky ones’ and still have a secure job right now, you may very well be experiencing the feelings that lead to this infamous B word (burnout) with:
- A lack of energy
- A sense of exhaustion and fatigue
- Increased mental distance from your job
- Feelings of negativism or cynicism related to your job
- Reduced professional efficacy
- Insecurity about the future of your role
- Moments of overwhelm on what to prioritize
If you, lack in energy – then rest, breathe, take some mindfulness minutes
If you have a sense of exhaustion and fatigue – then sleep on time, eat well and set up time to do that too with those you care about at work and at home.
If you have increased mental distance from your job – write a plan for your ‘big rocks’ that you would like to add value within that week or month ahead and be strategic with your time.
If you have feelings of negativism or cynicism related to your job -go back, reflect and remember the things that made you say yes to doing that role and what the north star of the business is. Write them down.
If you have reduced professional efficacy – think about the outcome that you want to add value with by the work that you are doing. Why are you doing what you are doing? How does this contribute back to the mission of your role, your team mission and to the company mission.
If you feel insecure about the future of your role – take a moment to realize, you are not your job but planning around potential changes ahead of time, may be useful. Having a career strategy or road map is key and keeping that up to date is important.
If you have moments of overwhelm – stop what you are doing, and go for a walk, clear your head, look at the leaves swaying in the trees for example, remember to be in the present moment not future. Remember the simple things and stack up moments to be grateful for and even things to be grateful for (sunshine, good coffee, good friends).
The ‘R’ word. Been made redundant?
If you are someone recently impacted by the layoffs, you may be feeling that you are the one made redundant and may have these feelings:
- Denial of this happening
- A sense of shock
- Moments of sadness
- Feelings of dismay and angst about the future
- Acceptance and ready to move forward
If you are in denial – take time out from your day and responsibilities, switch off your tech. Go back to ‘nature’ or the things you enjoy doing that are simple – like a walk, a bath, listening to a podcast, doing a workout or eating a delicious meal.
If you feel a sense of shock, be kind to yourself and write down what you are experiencing. It’s ok to feel this.
If you feel anger, take time in either your room, your sanctuary, or your safe space away from others and let yourself process it.
If you feel moments of sadness, know that it’s ok when something changes unexpectedly and that you are never alone.
If you are feeling dismay and angst about the future, think about the present, what you can give thanks for and what is in your control.
If you are at the point of acceptance, good on you! You have just gone through the ‘grieving’ process of what was and are ready to look at the what next.
Let me leave you with some thoughts & actions inspired by Stoic Philosophy yet relevant to today:
- The only constant is change and with that moments do pass whether happy, sad or otherwise
- Focus on what you can control
- Be kind to yourself
- Think about the outcomes that you want in your life, the feelings that they will give you when you reach them, the process of doing them and who you become because of it
- Life should be lived on your terms in a values driven way
- Always prioritize wellness into your life, your goals & your career and live life through your values. Look for employers, colleagues, friends, partners who are aligned on these and you will be ok
- And lastly, you are not your job – a career is for life and jobs are transient
For additional support make sure you seek professional help whether from a mentor, coach, a counsellor or psychologist depending on your circumstances and needs.
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