Embrace the concept of your own finitude, understanding that you literally cannot do everything you might want in the limited time you have, which serves as a discipline to help overcome burnout culture by acknowledging that lives are limited.
Recognize that individual actions like ’learning to say no’ merely shift the burden; truly overcoming burnout requires collective action and solidarity, understanding that individual well-being is linked to the well-being of others.
Challenge the cultural lie that dignity only comes from paid employment, and instead, replace it with the understanding that every person possesses inherent dignity from birth, regardless of whether they work.
Understand that burnout is tied to your relationship with your job; to resolve it, you must address and change the job situation itself, as merely taking time off without changing the context will likely see exhaustion return.
Cultivate a work relationship where your job does not occupy your entire being or define your identity, ensuring it doesn’t follow you home and cause exhaustion.
Actively notice and change behaviors that unintentionally perpetuate burnout culture, such as modeling sane work hours for students and colleagues to encourage a healthier work environment.
Identify and return to ’touchstones’ (like the parking lot movie) that remind you that work doesn’t have to define your entire identity and purpose, helping you maintain a healthier work-life balance.
If you’re feeling overwhelmed and stressed, understand that it’s burnout, which is an all-too-common psychological state and part of a cultural problem, not a personal failing.
If you suspect burnout, research the scientific literature, such as the work of Christina Maslach, to understand its true nature and realize it’s a cultural problem, not just something wrong with you.
Learn that burnout is scientifically defined by three main components: exhaustion (emotional exhaustion), cynicism (depersonalization), and a reduced sense of effectiveness, to accurately identify if you are experiencing it.
Do not expect short periods of time off to cure burnout, as its exhaustion is chronic and requires addressing the underlying job situation rather than just resting.
Learn from experiences in jobs that don’t cause burnout by integrating those lessons (e.g., not letting work define your entire being) into future or current work roles.
Advocate for structural changes such as a living wage, reasonable hours, and predictable schedules, recognizing these as fundamental rights that honor the inherent dignity of every worker.
Support policies like basic income to ensure that all human beings have the ability to support themselves, acknowledging their inherent dignity regardless of employment status.
Be patient and kind with yourself as you implement new strategies to address uncomfortable emotions and improve your well-being.
Use guided meditations to practice and reinforce the lessons learned from experts on managing difficult emotions and improving well-being.