As the leading digital talent agency, we provide digital talent on an as-needed basis or as part of an in-house agency. In our line of work, we have seen the misconception about mental burn out. Some marketing contractors find the stress from work to be normal. Others believe they can get rid of a burn out by simply sleeping. Truthfully, it does not go away on its own. When you are consistently stressed or worried, your mental and physical state becomes exhausted. This affects your personal life and will hinder your ability to perform your job effectively. You need to change this mindset to reduce the potential risk of serious health issues.
The first step is to understand the symptoms of being overworked. Here are some of the signs to consider:
- Mind drifting
- Constant illness
According to Psychologists Herbert Freudenberger and Gail North, there are 12 stages of burnout. To summarize, top marketers begin their careers with extreme ambition and drive to accomplish their goals. With the need to succeed within a certain time frame, they begin to neglect other necessities in their daily life. This will soon result in a mental or physical collapse.
One of the biggest struggles remote marketing contractors have is that they burn out quickly. To balance work and personal life, you must be able to recognize burnout before it happens. The good news is that you can mitigate the risk of burnout by making long-term changes to your daily work schedule. With these new work circumstances, marketers need to use these strategies for better results.
Digital Talent Agency Shares Tips To Avoid Career Burnout
Create A Night Ritual
It is common knowledge that a good night’s rest helps you function better. However, when you have a busy schedule, deadlines, and expectations it can be hard to fall asleep. Set a reasonable time for you to stop work and transition into a relaxed state. The benefits of having a bedtime routine are that you can focus on what matters most. You.
Your routine should feel easy. Do not cram in evening activities. It may take a couple of tries before you will see the benefits. Try incorporating these simple things into your schedule:
- Set an alarm
- Have a set dinner time
- Create a routine playlist
- De-stress with a shower or bath
- Cut off electronics at a certain time
- Slow down by writing a To-Do list (but keep it in your office for the next day)
- Try yoga
- Avoid caffeine
- Prepare for the next day the night before
The goal is to become consistent. Dr. Peter A. Fotinakes, a medical director at St. Joseph Hospital Sleep Center, recommends his patients to set aside at least an hour before their bedtime to wind down from the day. While marketers cannot cure burnout with sleep, a nighttime routine can help reduce anxiety and stress.
Take More Time Off
Taking a vacation may sound counterproductive when you are trying to accomplish your goals. Still, taking time off is more than a change in scenery. Research has shown it can increase your productivity. By working on your physical and mental health, you allow your mind to relax and recuperate. This will give you a better outlook on what short-term goals you should set next.
The vacation doesn’t have to be long. Clinical psychologist Deborah Mulhern told ABC News “What neuroscience is showing is that we require downtime for our bodies to go through the process of restoration.” The time in which people need to rest differs for individuals. Yet, it produces the same benefits. Upon your return, you should feel more motivated and have a clear focus on your priorities.
Benefits of a vacation:
- Stress reduction
- Cardiovascular health
- Better sleep
Maybe It’s Time For A Bigger Change
Burnout is difficult for many marketing contractors to see. In certain cases, not all additional work is accumulated at once. It slowly develops at a steady pace. During times like this, you could be doing the workload of two people. The reality is the leftover budget is often reserved for other matters rather than headcount and talent development. This leaves many marketers consumed with work and no one to cover them if they need a break. If you have implemented a routine change and still experience burnout, this could indicate the need for a bigger change.
Living on the edge of burnout isn’t sustainable. Your physical and mental health should be your top priority. Oftentimes, a busy schedule distracts us from the true reason behind the burnout. Identifying the source and the primary factors contributing to your stress is key to minimize your burnout. It is best to relieve your stress now so that you can accomplish more in the future. If your burnout is work-related, analyze what your next career move will be. Sometimes the best solution is to consider a job change. Gather the necessary research to better understand the current market and consider reaching out to a digital talent agency. They will be able to reduce the risk of a career change and optimize your chances for a better placement. Don’t let burnout slow you down.
Author: Melissa Van Rossum