Written by Torie Mollett 

Sometimes, I struggle to get out of bed and face the day. 

There have been many periods in my life when I’ve awoken before my alarm was set to go off and flittered down my stairs, full of smiles and excitement for the hope and promise of the day. Problems? Yo, I’ll solve them. I am an impenetrable force, a tidal wave of change, empathy, and innovation. I’m ready.      

There have been many more periods of my life when I’ve awoken from eight full hours of magnesium-induced sleep only to feel more exhausted than before, moving slowly, as if my being has been encased in thick honey, only able to find peace and comfort in the fact it’s all temporary. After a day's work, I will be reunited with my dissociative sleep. 

When those tough days come, I know to expect an influx of guilty, intrusive thoughts. I question my commitment to my practice, my ability to be an effective educator and coach, and sometimes my self-worth. I feel the piling-up of unfinished tasks and the shame associated with my inability to pick a starting point and “JUST DO IT” and then – a moment of clarity. I pick up the pieces and feel the power within spread throughout my limbs as I prepare to embark on a hyper-focused voyage. 

And so, the journey begins again - this is my Burnout Cycle. 

Burnout Happens

I’m willing to bet, reader, that you have a Burnout Cycle of your own. Now, does my own anxiety and ADHD/OCD diagnosis play into this? Absolutely, but I’ll talk more about that in a blog for neurodivergent coaches. Today, I’m here to tell you that you’re not alone, you’re not a bad coach, and I’ll remind you of some things you can do to pull yourself out of that wretched cycle and feel better connected to your craft. 

It’s not exactly a secret that we educators suffer from high levels of burnout. In my opinion, this profession is one of the most noble, but…it’s emotionally draining. 

Deadlines, ongoing support, navigating complex systems/communities, and considering the emotions of fellow educators as well as those who might not understand the demands and constraints of the job, just thinking about it makes me feel sluggish. All of these things impact our work performance, but more importantly, our overall well-being. And that’s not even scratching the surface of day-to-day responsibilities. 

Burnout Defined

Now, we’ve heard the term, our buzzword for this blog, a million times. So, what is it? Burnout can be described as a state of emotional, physical, and mental exhaustion that is caused by prolonged or excessive stress. It can manifest in several ways, including:

• Emotional Exhaustion: Feeling drained or depleted of physical and emotional energy. 
• Cynicism and Detachment: Developing a negative and indifferent attitude towards work. 
• Reduced Personal Accomplishment: Feeling ineffective and a lack of achievement. 

(Pause. Deep breath: In for 5 seconds, out for 5 seconds. It’s not your fault.)

Okay, Torie. Cool, I get it. I bet you’re wondering what wisdom I’m about to offer you to fix the issue of burnout. I have bad news: there is no quick and/or easy solution. I’m simply here to remind you of ways to cope and formally permit you to prioritize your well-being. I will hold your hand while I say this: You cannot pour from an empty cup. 

Alright, here’s what I’ve got for you: 

Prioritize Self-Care

1. Physical Self-Care: 
• Prioritize sleep, eat well, and move your body. 
• Aim for a consistent bedtime and leverage sleep-tracking apps. 
• Nourish yourself with regular meals and snacks, and avoid the myth that skipping meals boosts productivity. 
• Stay active, whether it's a brisk walk, a fitness class, or a simple stretching routine.
2. Mental Self-Care: 
• Practice mindfulness to reduce stress. Don't dismiss mindfulness as mere "hooey." Your thoughts shape your reality, so pay attention to them. 
• Let go of negative thoughts that don't serve you. 
• Also, give me your hand; Go to therapy. That is all. 
3. Emotional Self-Care: 
• Spend time with loved ones and pursue hobbies. 
• Prioritize activities that bring you joy, whether it's a simple night in with friends or a relaxing spa day. 
• For so long, we have been taught to squash our emotions, historically framed as a shameful burden. In reality, our emotions are the most powerful tools we have. Nourish them. 

Set Realistic Expectations

1. Avoid Overcommitting: Learn to say no to additional responsibilities. As a "yes" person, I know it's tough. But boundaries boost productivity and fight burnout. Be transparent – people appreciate honesty and can often be flexible.
2. Break Down Tasks: Feeling overwhelmed? Start small. Chunk large projects into manageable steps. Find a system that works for you – to-do lists, apps like Todoist, or even a trusty notebook.
3. Prioritize Tasks: Focus on high-impact activities. Tackle the "frog" first – the most daunting task. Don't be afraid to ask for help – it's strategic, not weak.

Build Strong Support Networks

1. Connect with Colleagues:  
• Share experiences and offer support. 
• Go beyond work – happy hour strengthens bonds. 
• Notice a struggling colleague? Offer a coffee or a note of appreciation – small gestures matter.
2. Network and Learn: 
• Join professional organizations and conferences. 
• Take classes, join Facebook groups, and utilize social media. 
• Check out the EDU Coach Network for resources!
3. Seek Professional Help: 
• Consider therapy or counseling if needed. Therapy is not shameful, it's for everyone. Use PsychologyToday.com's therapist-finder tool if needed!

Practice Mindfulness and Stress Management Techniques

1. Mindful Breathing: Focus on your breath to calm your mind and body. Try this simple breathing exercise: inhale for 5 seconds, hold for 5, and exhale slowly for 5. It's a quick way to calm your mind and body.
2. Progressive Muscle Relaxation: Listen to me – roll those shoulders back and let them drop. Unclench your jaw and shake out your limbs. This will relieve tension.
3. Journaling: Write about your thoughts and feelings to gain clarity and perspective. Head to your favorite AI chatbot and ask for writing prompts to inspire mindfulness!

Of course, none of these things will rid the world of the vicious fun-sucker that is burnout. In my own experience, it’s been less about hoping and forcing it not to happen and more about recognizing the signs, acknowledging my feelings, and implementing my tried and true strategies to combat the burnout and nurture myself so I can show up with the energy that I know is truly reflective of who I am as a person and a coach. 

It is not selfish to prioritize your well-being; if anyone ever tells you otherwise, that’s their business and not your problem.