The paths to burnout

I’ve had a relatively short career in student affairs but over the course of my 3+ years post masters degree, I have seen (including myself) a couple dozen new professionals accept positions directly out of graduate school and the results haven’t always been awesome. With that in mind, I’ve thought of a few examples of things that I’ve seen or felt take a toll on myself and my peers.

Taking everything too seriously

In student affairs, we sometimes get stuck dwelling on the very serious situations that we work with. These incidents or interventions can stick with us for a long time. We tend to focus on these draining experiences rather than the inspiring or uplifting interactions with have with students who are engaging with their community in a positive manner or advocating for a change in policy or creating a new program/initiative that is going to make a difference. With that in mind, we have to know when to have fun. We play an important role at the university but that doesn’t mean that we have to be stuffy all the time. If you’re stuck in the serious and negative all the time you’re going to reach your limit more quickly and then you won’t be able to assist students and do the important stuff when it’s called for.

Not taking time away

Vacation days are time when your job is paying you not to work. Use them. Sick days are also for us to actually be sick and recuperate. Limiting your life to your job can be seriously detrimental to your health and prevents you from being the holistic person that we help our students strive to be. I’m not even asking you to take a week-long vacation but find some hobbies, make friends, and get away from campus to recharge. Explore your town, I’m willing to bet that there is something there for you to engage with.

Making unilateral decisions

People don’t like change. That includes our students and peers when we move into new positions. Little changes to routines for our students can be difficult to grasp. We need to make sure the decisions we make take into account the audience that the decision will impact. This usually results from not learning the culture around you and how to exist within that. Learn the students and what they need from you. Make decisions that are going to help you all succeed and accomplish your shared goals (that should also be developed within the context of your university and department values and vision)

Ignoring your successes

We all make mistakes and one of them is ignoring when we do something well and staying stuck in the mistakes. Supervisors are going to define success how they want to but you also need to establish your own vision for success so that you can meet your own goals. Be realistic but also find ways to push yourself. Also think outside of your position (check with your supervisor first though!)… One of my goals one year was to get trained to facilitate a diversity and inclusion workshop that is hosted in our Multicultural Education office and use that as a platform to connect with students outside of my residence hall. One way to continue this work is to write down three things that you’re grateful for or that you did well each day. This simple gratitude practice can help you focus on what success is at hand.

Ignoring your passions

You may find your position limiting in terms of working with your passions outside of your day-to-day work. Ignoring them and not connecting with them are going to wear you down and demotivate you. One of my passions is social justice education and college access and I’ve been very fortunate in working at a university in which these ideas can come together in a summer bridge program for 1st generation college students. I’ve also created programs focused on social justice education that give space for us to learn from each other. I’ve made space for the things that I care about to be present in my daily work even though it’s not in my title. Find ways to make that work for you.

Avoiding reflection

A huge part of our lives is making meaning of what’s happening in front of and around us. If we don’t take time to reflect on what we’ve been doing then we aren’t able to adjust to do things better in the future. Reflection should be a huge part of any professional’s work flow, but I think it’s especially critical to entry-level professionals because you’re establishing your career. Learning from what’s happening around you (both positive and negative) can be better professional development than attending conferences. Set a reminder to reflect regularly whether it’s daily or weekly or monthly. Think about what you’ve done and what was great and what you can do better for next time.

Not having a mentor

Mentors are so critical! They hold us accountable to what we want to accomplish and the professional (or even person) that we want to become. Find someone you look up to who you trust and talk to them about being their mentee. Talk to them about what your goals are in your position and where you want to go in your career. They can also talk through how their career started out

There a lots of ways to make these things happen and this is obviously not an exhaustive list. Consider what’s going to work for you. Think about setting up regular practices such as journal writing in reflection. Meditation can also be a day changer (it has been for me) and there are lots of apps available for smart phones that help guide you through meditations (my favorite is Stop, Breathe, Think). Another app that I’ve used recently is Lift. It’s a coaching app that helps establish new habits. Whatever you do reflect on how you’re feeling at work and what you can do to take care of yourself.

Wellness: Goals for 2013

After a moderate amount of thought about the word resolution, I’ve decided that I prefer the term goal to talk about what I want to accomplish here. I think that’s more appropriate for me because it’s action oriented and not necessarily dependent on a new year beginning. I’ll be posting a short series on what my new goals are and how I’m going to implement them this is the first of the series about wellness.

Wellness

After a few small flings with running, going to the gym, and yoga last year, my overall feeling about my personal wellness is mediocre. With that in mind I want to have a better schedule about what I’m doing with my time. I know I’m busy with work and don’t always want to exercise in the evening after I leave the office. I’ve also been fairly terrible at getting up early because I stay awake later than I should and then I don’t want to get up because I haven’t slept enough.

Getting to one of my first action items, I want to get up between 7 and 7:30 AM so that I’ve got time for a run or yoga or the gym. Then I don’t feel pressure to work out after the day is over but if I feel like I need to squeeze in something else then I’ve got the option open. Part of this will be dropping 20-30 pounds this year so that I’m feeling better about what I look like (and also to save myself from buying bigger clothes, saving money!) I’d also like to do more yoga which will help me with my mindfulness and emotional wellbeing goals.

Next up, I want to run at least 150 miles this year. This is very attainable since it’s less than 3 miles per week which I can knock out in less than 45 minutes each week. Another running related goal is to bring my average time per mile down to less 10 minutes. Which means I’d like to run the Shamrock 8k at about 50 minutes (which reminds me to register for the Shamrock 8k!).

Part of both of the previous paragraphs have to deal with some kind of exercise, I’ve got a couple of new apps to help me with my goals and tracking what I’m doing. I joined Fitocracy yesterday to add some fun to my fitness tracking. I also downloaded the Gorilla Workout app for my iPhone and iPad to help with some calisthenic exercises for when I’m away from the gym or need to do something quick.

On to what I’m eating and drinking (which may conflict a little with one of my other goals…). I’d like to eat more balanced during from here on out. Less soda, more water. Staying hydrated is important to the rest of my wellness goals. Since I moved into a new apartment on campus, I’ve been a lot closer to the dining hall and which means that junk food has been more available to me (such as french fries and lots of dessert). So it’s time to resist those foods and eat more vegetables and non-fried stuff.

In addition to physical wellness, I’m going to work on my emotional wellbeing. To do this I’m going to think more about what I have control over and relieve my emotional investment in things I can’t change. Because if I can’t influence what’s happening then I need to think more about what I’m going to do in response rather than getting upset about what’s already done. I’d also like to journal more in order to help me think about what I’m doing and how it’s related to what my more long term goals are and to make sure I’m making meaning of my experiences.

That’s what I’ve got thought up for my wellness goals. Do any of these resonate with you? Are you doing anything similar for 2013?

The Resolution Game

It’s 2011. This is going to be an very interesting year for me as I will graduate with my M.Ed. in Higher Education Administration and find a full time job. Given the circumstances, I think my resolutions could simply include making sure I graduate and find a job. But I like to challenge myself a little bit. 🙂

Read more – Over break I finished up a book I’d been reading for a couple of months, breezed through another in a day, and then read two of the books that I got for Christmas. There was something about it that was refreshing. I really enjoyed curling up on a couch with the book and losing myself in another world while surrounded by silence. That relaxation is something I want to continue through the year. (you can see all of these in the GoodReads widget on the right of the blog)
Yoga and more water – These are my obligatory health related resolutions. I’d like to do yoga because it keeps you limber but also strengthens. There is also an amount of calm and concentration associated with it that I’d like to keep going. As for the more water, it’s really about replacing the soda that I drink with water and trying to cut soda out as much as possible.
Find time to be inspired by new people and things – Over the break I discovered some new people that I’m inspired by. Jean Michel Basquiat is one of them. I want to make sure that I’m allowing myself to draw inspiration from a wide variety of people. Whether it be my supervisor, my peers, my students, or scholars and artists, I want to diversify my inspiration to incorporate music, literature, art, as well as scholarship in my work.
Take more photographs, write more music, write a story – This is where the diversity of my inspiration will really come into play. I love taking photographs and I want to create the time and the frame of mind to do it more. I’ve written a few songs and many more fragments. I’d like to continue to use music as a medium for self expression. As I was reading some of the books during winter break, I was inspired by what I was reading as well as the Hudson river (I was on a train right next to the river). These inspiration led me to write a few fragments of stories. They are really just character sketches, but I want to do more with it and create something complete.
Professional Identity – In addition to all of the goals above, I’d like to continue to define my own professional identity. My areas of passion drive my work and I want to define what it is about those passions that drives me to be the professional that I am.
Expand my work as an advocate. A professor that I had last semester truly inspired me to become an advocate and activist for the things that I believe in. I want to make sure that I focus on these beliefs and incorporate them into my work.

I have a varied list of goals/resolutions that I want to keep this year. Not all of them apply directly to my professional development, but they are part of my identity which defines me as a professional. So reading a novel or writing a song may not directly apply to my work as a Residence Director, but they all influence who I am as a person which influences my work as an RD. It’s all connected.

Now that I’ve written them, I just have to follow through with them all!