My Colorful, Multidimensional Anti-Burnout Stress Shield

Whether we are considering occupational, caregiver, or general burnout, the phenomenon is becoming an epidemic in our society. Depression and anxiety are both risk factors for burnout per at least one meta-analysis (Koutsimani et al., 2019). Neurodivergent people are also at high risk of burnout due to the taxes of living in a world that is set up for people with a different processing styles. Autistic burnout is a well-documented phenomenon (Raymaker et al., 2020).

Unfortunately, individuals working in the caring professions, including therapists, are also at a heightened risk of burnout (Van Hoy and Rzeszutek, 2022), which can be problematic as, when burnt out, individuals will naturally struggle to empathize as usual and provide the highest quality therapy possible.

For therapists, utilizing strategies to prevent burnout is central. I have taken steps to create what I think of as a colorful, multidimensional anti-burnout stress shield. It sounds whimsical on purpose--curiosity, play, and creativity are key components in encouraging mental wellness.

Color is intentional. I am a visual thinker, and so color-coding things like my planner can shield me from being overwhelmed. It is also multi-dimensional. The Substance Abuse and Mental Health Services Administration (SAMSHA, 2015) acknowledges eight dimensions of wellness; environment, spiritual, financial, emotional, intellectual, occupational, physical, and social. An effective shield will cover as many of these areas as possible.

Here's how you can make your own:

1. Take Stock of Your Resources

When preventing burnout, it's natural for us to focus on all the drains of our energy. Still, taking stock of resources can do just as well. Resources can be any person, place, or thing that assists you in being at your best. This could include a community center, a gym, loved ones, our spiritual practices, supportive people in a work environment, psychotherapy, and others. You don't have to be currently utilizing a resource to recognize its potential space on your shield. Still, you might ask yourself how you can source these strengths. For myself, the community center and good friends are central.

2. Notice What Brings You Life

When we are feeling down, it can be difficult to remember what things bring us to life. Still, these practices with which we find meaning are key in preventing burnout. In my life, this includes art, kindness, learning, and good conversations.

3. Schedule Time for the Good Things

Some things need to be scheduled. This could be scheduling time to swim at the community center a few times a week, taking time off to hike, or making sure to put coffee with a friend on the calendar. It's easy for us to disregard these 'non-essential' things and put them off. Without being scheduled we are much more likely to neglect these.

4. Dedicate Unscheduled Time for Rest

Time to rest is equally important. In a buffet of life with so many cool-looking dishes, it is tempting to fill our plates to the max. Still, leaving a little space unscheduled can give you moments to recharge. Even if you don't spend the day at home relaxing, at the very least it gives you time to do fun things on the fly or provides a margin for unexpected challenges. I find that strategically scheduling time off following what I predict to be high-stress days helps me to reset.

5. Chart What You Find Taxing

When you find yourself feeling stressed, note it. Neurodivergent people often have a different relationship to emotions (alexithymia). If this is part of your story, you might instead notice times when your body is responding to stress such as when your heart is beating quickly, times you have trouble sleeping, or when you feel butterflies. You might be surprised when you break down the actual tasks/circumstances that are contributing to your stress.

6. Create a Plan to Mitigate and Manage Stress

We can't avoid all the stress. If we try, our lives are likely to become dull. Still, after looking at this list of taxes you can create a plan to mitigate and manage this stress. For example, one thing on my 'tax' list is administrative tasks. Things like paying bills, going to the bank, or non-clinical business tasks. I find it helpful to build in a day each month to dedicate just to these tasks. I know this causes me more stress, so it's helpful to know that is all I have to worry about on that day. I am also likely to schedule a relaxing activity toward the end of the day, maybe some art or time with a friend to help me reset.

Burnout Essential Reads

What Interventions Are Effective for Psychologist Burnout?

The Truth About Burnout

In Closing

Creating a plan for managing stress is key to preventing burnout. It doesn't have to be a super formal process. A flexible and creative plan might be more effective. I have found my colorful, multi-dimensional anti-stress burnout shield can be surprisingly effectiv