How do you deal with/avoid burnout at work/grad school?
Ask A Biologist Monday 5/23/23
Answers from Biologists:
Don’t check work email outside of work.
Turn off your work phone outside of work hours.
Take ALL your paid time off.
Set a clear working schedule and stick to it.
Never feel bad for taking a vacation.
Make friends outside of the field.
In grad school I set aside time just for me every week.
Find time to spend with friends and family. FaceTime if you can’t physically meet.
I don’t answer my work phone outside of working hours unless it’s an emergency.
I go camping in an area with no cell service, ideally with a river.
Try not to schedule seasonal jobs back to back.
Have a strong support system (family/friends) who will be there for you.
Make sure I’m spending free time in alignment with my goals-no mindless scrolling.
Boundaries. I work hard and if I don’t get everything done that means it can wait.
Being strict with separating work and life. No calls etc. after working hours.
Having a solid morning and night routine helps prioritize putting my needs first.
Not using my career as a biologist as my only identity.
Turn off email notifications on evenings/weekends. Helps turn my brain off my thesis.
Using my PTO or even taking unpaid days off if I’ve been working a bunch of overtimes.
Establishing clear boundaries for myself and others about when I will check/respond to work emails.
Set boundaries with your time.
Use your leave without feeling guilty about it.
Prioritizing time for my hobbies. Makes me feel human again and then I’m more productive.
Grad school part time while working full time. My mental health is way better even if it will take 4 years.
Retrained myself to see sleep as a necessity NOT a luxury.
Chinese martial arts and painting.
Boundaries. I make space for what makes me feel like myself.
Get a work cell phone. It was a game changer for me.
Hobbies.
If you have sick days, don’t feel bad about using them as mental health days.
Find time to get out of the office and do things you love. I try to get outside/go birding.
I need a sport or past time, preferably one where I’m unreachable. Currently it’s surfing.
Ask for help. Learn to delegate tasks to others.
Talk to others about your struggles. You’re not alone.
Reframe the way you look at work-it truly is just a job and you are more than your career.
Take breaks throughout your day. Step away and go for a walk or play a video game.
Exercising. It keeps me sane!
Making myself good meals/snacks. It’s such a nice break and makes me feel better.
Prioritize sleep.
