Burnout in the office

Burnout in the office? Therapists recommend these methods to combat it.
The risk of burnout when returning to the office: Two therapists offer practical tips on how to deal with stress and anxiety.

Are you at risk of burnout when you return to the office? Here’s what you can do about it.

Are you at risk of burnout when you return to the office? Returning to work has left many people exhausted, anxious, or simply feeling like everything is getting too much—even after 18 months of longing for a return to “real life.” The pace of life has inevitably shifted up a gear or two, and people can easily get lost in their social obligations, work, and general feelings and anxieties. Many are experiencing stress as a result, and some are discovering symptoms of burnout.

“Many of us are feeling overwhelmed,” agrees Jodie Cariss, therapist and founder of Self Space, an immediate therapy service offering both virtual and in-person appointments. “And we’re unsure about what it means to return, whether to the office or to life, because in many cases, there are things we don’t really want to return to. Some of us are facing more challenges we don’t want, while others simply feel overwhelmed. Things can feel loud and hectic, and there are different pressures now than when we were locked down in lockdown—including other people’s expectations. We’ve emerged from this time like jellyfish, without any protective skin.” She suggests preventative burnout therapy.

Burnout – What to Do?
Instead of viewing this transitional period as a return to the old way of life, Cariss recommends viewing it more as a brave new world. “Ask yourself: What are you starting with? What are you taking with you, what’s new?” Below, Cariss and Lisa Butcher, a hypnotherapist and energy healer, share their expert tips on how to make adjusting to further changes a little easier. Routines and methods that help avoid burnout instead of having to undergo extensive burnout treatment later.

Accept How You Feel
The first thing to do is acknowledge that you’re feeling overwhelmed and simply accept that feeling. “Don’t try to suppress it or distract yourself from it—just take a moment to say, ‘Oh, this is how I feel right now,'” says Cariss. This helps process the feeling. Afterward, she advises taking a moment to understand what you’re feeling overwhelmed by, whether it’s a work project or the responsibilities of being a parent or employee.

Try the 7-Eleven breathing exercise
“Anxiety arises from overthinking, so it’s important to focus on your body rather than your thoughts. A good way to do this is through breathing,” says Butcher. She recommends the 7-Eleven breathing technique, which involves inhaling through your nose for a count of seven, then exhaling through your mouth for a count of eleven, letting out a sigh. “Do this for five to ten rounds, or as long as it takes to calm your anxiety—this breathing sends signals to your parasympathetic nervous system to calm down.”

Make time for things that make you feel good
Sounds simple, but for most of us, when we’re overwhelmed at work (or in life), the first things that fall by the wayside are the things that actually help keep our minds and bodies balanced. “Try to make space for the things you know keep you healthy,” recommends Cariss. “Sleep, eat well, drink water, avoid overindulging, and don’t overcommit—these are the foundations of good mental health, but in practice, they’re quite difficult to achieve.” These good habits keep us alert and healthy, especially in times of overwhelm.

Try the BEN technique
“If you feel like someone at work is triggering you, or if you’re feeling hot and queasy, try the BEN exercise,” says Butcher.

B stands for Breath. Instead of reacting the moment you’re triggered, breathe in through your nose and out through your mouth.

E stands for Escape. Think of an excuse to leave the room, get some fresh air, or hide in the bathroom for five minutes.

N stands for New Role. Imagine who you’d like to be in this situation. Consider how that person would act. How would they speak to fight for their cause? Put on a mask and imagine yourself as that person. It’s incredible how quickly this exercise can help defuse sticky situations. “I often think of Oprah when I do this,” says Butcher.

How to Make Your Commute a Positive One
The worst part of returning to work has to be the commute, right? The trick is to make it as easy and enjoyable as possible. Cariss’s most important tip is to make sure you wear comfortable shoes, “because when your feet hurt, your head hurts, and you can’t focus on anything else.” She also recommends doing things that bring you comfort, from breathing exercises or listening to a podcast to applying a luxurious lip balm or perfume. “Reading is also a really good way to refocus on yourself,” she adds. Whatever you do, avoid checking your emails.