The Ultimate Guide To Maximizing Your Time & Minimizing Burnout
After a 72-hour migraine, I found myself in an emergency room with debilitating pain. The doctor found nothing wrong and my vitals were all clear. Yet, the headaches persisted, and I knew this was something deeper. For months, my energy had been decreasing and the easiest tasks had to be broken up into parts. I was exhausted. Not your average get a good night's rest and wake up refreshed, but the kind of exhaustion that tires out every fiber in your body, forcing you to have several seats without consent. I was experiencing burnout.
The stress of trying to be the magical black girl, doing all things for all people, all while keeping up my social calendar after losing my job and trying not to lose my cool. My body was taxed and the stress manifested in form of migraines, stomach pain, and fatigue. Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.
This wasn't the first time I've experienced this. In undergrad, after returning from a semester abroad, I received the news that two of my classes wouldn't be accepted. This forced me into overdrive since my ego wouldn't allow me not to graduate on time. I took 18 credits in the fall, 3 credits during the winter session, 22 credits in the spring, which required approval from the dean, and 6 credits in the summer. I did all this while commuting and working part-time.
You may say I have a penchant for working in high-stress situations; I would say I didn't know how to function otherwise.
Many of us don't know when we're dealing with burnout or chronic burnout. Common symptoms of burnout include:
- Development of an escapist mentality
- Feeling empty inside
- Obsession over problems at work or in life
- Pessimistic outlook on work and life
- Physical symptoms intensify and/or increase
- Self-doubt
- Social isolation
- Behavioral changes
- Chronic headaches
- Chronic stomach or bowel problems
- Complete neglect of personal needs
- Continuation or increase in escapist activities
- Desire to "drop out" of society
- Desire to move away from work or friends/family
According to Fast Company:
"Millennials are called the burnout generation. High-achieving perfectionists–especially self-critical ones–work hard to avoid failure and put themselves at higher risk of burnout. We graduated college with the pressure to be 'successful,' and we've been told that means aiming (and climbing) for the top of the pyramid."
I've had many peaks and valleys in my life and throughout my career and each came with its own set of lessons. Now I know the only way for me to get out of this rut was to tell the truth, first to myself, and then to others. As painful as it is, introspection is a necessary first step in your healing journey. Think about your personal life. Do you have social support, and work-life balance? What about your job? Do you feel in control of your career, have clear job expectations, and feel like the work is a "fit" for your skills, or interests? If you answer "no" to these, you may be honing in on the areas of your life that could be setting you up for burnout.
If you're experiencing burnout, here's how to get through it:
1. Make Gratitude Your Constant Companion
Gratitude is the ultimate sign of being thankful. Honoring the journey allows you to stay current and connected to the issues at hand.
2. Schedule Content In Advance
Batching goes a long way for your blog, social media, or podcast. The same goes for email. If you respond to an email on a Sunday, use an app like Boomerang to schedule it to send at 9 a.m. on Monday. And if you're a fan of Gmail, you can also now schedule your emails to send through your desktop version of the platform.
3. Manage Expectations And Delegate
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Outsource work and build a supportive network of people you can rely on when you need help.
4. Create And Stick To Your Boundaries
Most of us don't realize that "no" is a complete sentence. It's time to put your big girl panties on and let them know they cannot and will not take advantage of you.
5. Make Space For Joy
Put on your favorite music, drop it low, and pick it back up. This could also include meditation, reading, or enjoying your favorite TV show.
6. Take A Nature Break
The sun naturally energizes you. Take your lunch break and go for a walk, you deserve it.
7. Above All Things, Get Your Rest
You must prioritize your sleep when recovering from burnout. Prepare for sleep 2-3 hours before bed by setting a nighttime routine, this could include defining your working hours, meal-prepping in advance, and whatever you find necessary.
I want you to know that burnout shouldn't be praised as a marker of hard work or success, but an indicator that self-care is needed. Take the break, sis.
Sign up for our weekly newsletter here and check out the related reads below:
Minimize Burnout: This Is What Self-Care Looks Like For The xoNecole Staff
Stop Playing Catch Up & Do This Instead
Lessons I Learned In The Stillness Of Recovery
I Tried Flotation As An Act Of Self-Care & It Changed The Game
Did you know that xoNecole has a podcast? Subscribe on Apple Podcasts or Spotify to join us for weekly convos over cocktails (without the early morning hangover.)
Featured image by Shutterstock
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- Avoid Burnout Before You're Already Burned Out - The New York ... ›
- 5 Proven (and Not Obvious) Ways to Avoid Burning Out | Inc.com ›
- 7 Strategies to Prevent Burnout | Psychology Today ›
- How to Avoid Burnout: Marissa Mayer - Bloomberg ›
- 13 Ways the Busiest People Ever Avoid Burnout | The Muse ›
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- How to Minimize Stress and Avoid Burnout | Goop ›
Ayana Iman is a certified life coach, professional speaker, and mama of one based in New Jersey. She's also known for her love of big hair, travel, and cooking. Find her across social @AyanaIman.
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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What These Beauty Editors And Writers Learned About Beauty From Their Moms
Beauty editors are the heart of the industry. They work endlessly to provide us with inspiring stories and keep us up to date on beauty trends that help remind us we are that girl. However, before they were the trailblazers of the beauty industry, they were little girls inspired by their mothers’ beauty routines.
Watching them every morning as they put on their favorite lipstick and got ready for the day. Dreaming of the moment when they, too, could play in their mother's makeup bag and discover the secret behind the captivating beauty world.
Asia Milia Ware, Kayla Greaves, and Shauna Beni are three masterminds behind some of your favorite digital publications. They have pushed beauty trends and started groundbreaking conversations in the industry. Not only are they some of the most talented beauty writers and editors, but they are fabulous women who get it from their mamas!
We chatted with each of them to learn more about how their mothers have influenced their love for beauty.
Asia Milia Ware
Beauty and Fashion Writer, The Cut
Asia Milia Ware is a beauty and fashion force to be reckoned with. You can catch her on somebody's island in the latest fashion or at an occasional function with friends and a bold red lip. Ware’s infectious love for beauty and fashion started as a young girl watching her mom’s simple yet profound beauty routine. “My mom’s beauty routine was simple. She had her go-to Revlon red lipstick that doubled as a blush, followed by Amber Rose perfume oil, and she would do her nails,” says Ware. As Ware gained an admiration for beauty, she would turn her mother's sweet red lipstick kisses into blush. A mother’s love would soon birth the trajectory of Ware’s successful career in the beauty industry.
“It impacted me as a young girl because I saw how it made her feel. I saw the instant mood booster it was to apply her lipstick, and I saw how special she felt when she would go to the hair salon and be pampered instead of doing it herself,” she says. Seeing her mother’s confidence and happiness made Ware crave a similar feeling. Sneaking into her mother’s makeup bag and putting on lipstick became a thrill. That thrill soon turned into Ware tagging along to the nail salon with her aunts. “I saw Black women unapologetically indulging in themselves through beauty, and it was a community I couldn’t wait to be part of.”
Seeing women pour into themselves was pivotal for the way Ware would view self-love, but Ware’s most important lesson in beauty would be self-acceptance. “I was a rebel; if she [her mother] told me I didn't need certain makeup or weave, I would still want it. But, in hindsight, she was teaching me to love everything about myself without the enhancements,” says Ware. Living in a world where beauty can seem more important than who we are, learning to love our core can help enhance our self-confidence and view beauty as an accessory, not a necessity.
Kayla Greaves
Award-winning Beauty Journalist and former Beauty Editor at InStyle
“My mother was very big on beauty. I can’t remember when she ever went out without glam and a fit to match,” says Greaves. The apple doesn’t fall too far from the tree. Greaves is an award-winning journalist who challenges beauty norms while looking effortless in glam. Like her mother, she has a wash and roller set and well-manicured nails. “She had her weekly wash days, followed by doing her own roller set, and while under the dryer, she would be doing her mani/pedi. Many of my memories of her have become fuzzy, but as a little girl, I remember looking up to her and thinking she was the most beautiful woman on the planet,” says Greaves.
Like most little girls, Greaves enjoyed playing in her mother's closet and makeup. She fell into beauty as she tried on her mother's clothes and indulged in her makeup bag. “I always wanted my nails painted, my hair done, and begged her to put a little blush on my cheeks before we went out,” says Greaves. Her mother's passion for beauty was soon embedded in her daughter, who couldn’t wait to define beauty for herself.
As Greaves grew up, she unfortunately couldn’t bask in conversation about beauty with her mother. However, she’s adopted what she remembers of her mom into her routine. “she always had a simple makeup routine, and I've adopted that. My go-to look is a combo of mascara, a little highlighter, and a well-lined red or nude lip. Ironically, I have my mother's lips—maybe that's why they're my favorite feature.” Greaves' mother's love for beauty will forever be remembered and carried through her daughter's spirit.
Shauna Beni-Haynes
Shopping Editor, Teen Vogue
Shauna Beni-Haynes' beauty routines are filled with so much life. From pink hair to vibrant makeup and fashion looks, Haynes' love for beauty knows no bounds. Although Haynes’ relationship with beauty is larger than life, her mom always kept things simple. “All she needed was a classic red lip, red nails, and a big, voluminous blowout. That was her go-to beauty routine, and I love looking back at her pictures and seeing how beautiful she looked,” says Haynes.
Similar to Haynes, her mother created her own rules when it came to beauty. A bold red lip and voluminous hair deeply impacted Haynes at a time when most were doing the opposite. “In a time when the beauty standard was focused on long, straight, silky hair, I could rock my natural curls loud and proud, thanks to the confidence instilled from my mom's beauty routine,” says Haynes. Her mother’s courage became rooted in a lesson for Haynes to use the beauty features she already had, allowing her to embrace her full self.
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Featured image by Asia Milia Ware/Instagram