By Stephen Scherer, Ph.D.
Clinical Psychologist,
Welcome back!
Last week we explored ways of managing challenging tasks in a way that makes them seem less daunting or draining. This week we will continue this discussion. Now that we know what we find to be draining, we want to identify what we find fulfilling and what might be getting in our way. This necessitates that we ask several questions, “Why do I do what I do” and “What might I be doing to contribute to my burnout?”
Let’s start with the question: “Why?” “Why do I get out of bed in the morning?” “Why did I choose this career?” Knowing what you are passionate about and what drives you can help you to overcome the rigors of life in academia. What makes this so important? It gives meaning for the hardship we endure and it builds resilience against hardship. Having meaning in a difficult time causes a drastic shift in how we can perceive a situation. For example, a man is sentenced to a lifetime imprisonment for a crime he truly didn’t commit and he has used up all of his appeals and the Innocence Project refuses to take his case, he is presented with a choice. He can continue through the rest of his days hating every moment and not accepting what has happened or he can embrace the situation that he has no control over and make the best of it. Does it change the fact that he’s imprisoned for life unfairly? No. Does it change what he does with that situation and how he feels about it? Absolutely, by finding meaning in this situation the man can still live a fulfilling life within the constraints that are imposed upon him. His perception is the only thing that has been modified in this situation, yet it opens so many more doors for opportunity and growth.
Now let’s ask “What might I be doing to contribute to my burnout?” Before we can answer that question we need to talk about acceptance and how we perceive difficult situations. Accepting the reality of a situation, whether it be a difficult moment in life or a chronic toxic environment, can be challenging because it forces us to identify and name things that we often wish aren’t true and invoke a sense of discomfort. Once we are able to do this it can provide a strong sense of freedom and a feeling that a large weight has been lifted off of us. Why is this so? Because now that we’ve shed light on the problem we can more accurately generate solutions to find a way forward.
Take the information you gleaned from post 3: “What specifically do I find stressful about my job?” The perception of what causes stress in this situation might very well be contributing to the problem of feeling burned out. For example: “others are always dumping more work on me” or “my students never complete their homework and still expect good grades” or “I should be recognized more for the work I do.” Part of the error here is the way we describe each situation. You might have noticed that I used several key words in the description of the problem: should, always and never. These are evaluative judgements (and two are absolutes), which are preventing me from realistically viewing the situation. Using words/judgements such as these often lead to errors in perception and make us feel worse about the situation. Unraveling these words and getting to the root of their meaning will allow us to better understand the problem.
For example, when should was used, what was I trying to convey? “I should be recognized more for the work I do” = “I do not feel satisfied with the level of recognition I have received for what I contribute to my work.” Through unpacking what that should represented, one can develop a more clear understanding of the problem and thus more effectively generate solutions for it instead of sitting in the profound sense of dissatisfaction that statement can generate.
Scholarly Action Step: Take another look at how you defined the problem and answered “What specifically do I find stressful about my job?” See if you can identify the judgements in your answer and reword them so they accurately portray both the situation and how you feel about it. Ask yourself what motivates you throughout the day, what your passion is, what your “Why” is. Write these things down and place them in a space that you will see them daily and remind yourself of your motivation to enact the changes you are striving for!
*The information in this blog post is intended for general informational purposes only and does not constitute medical advice. Please consult with a qualified mental health professional before making any changes to your lifestyle to make sure they are right for you.
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