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 ›
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- 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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ItGirl 100: Get To Know Some Of The Most Inspiring And Empowering Women On Our List
The ItGirl 100 List, in partnership with Hyundai, is a celebration of 100 Black women who aren’t afraid to pull up their own seats to the table.
We often see lists featuring amazing women who are seasoned in this thing called life, and our ItGirl 100 List gives flowers to the people they’ve passed the torch to: young millennial and Gen Z women who are innovating and disrupting in today’s world of advancement.
xoNecole has partnered with Hyundai for its inaugural ItGirl 100 List to give these women their flowers today. It’s a celebration of 100 Genzennial women who have built their own tables, launched new businesses, and redefined what it truly means to be blessed, booked, and busy.
Here’s a snapshot of fun facts from a few of the women listed on the ItGirl 100, representing the East, West, Midwest, and South:
EAST
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DJ 9AM: DJ & Curator
Representing: Brooklyn
Ultimate ItGirl Song: "On My Mama" by Victoria Monét
Favorite OG It Girl: Nia Long
Zodiac Big Three: Cancer Sun, Taurus Moon, Pisces Rising
Favoring open-format, multi-genre mixes, this DJ has created a winning reputation for rocking a crowd with seamless transitions and selections, always representing Southwest musical and cultural influences.
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Tiffany James, Founder, Modern BLK Girl
Representing:Brooklyn
Ultimate ItGirl Song: "Lucky Girl" by Carlina
Favorite OG It Girl:Naomi Campbell
Zodiac Big Three: Sagittarius Sun, Leo Moon, Virgo Rising
Modern BLK Girl is one of the leading investment groups among women of color, and the founder serves as an avid investor, community builder, and advocate. Tiffany James is also a mentor, utilizing her unique combination of financial and fashion expertise.
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Kat Mateo, Casting Director
Representing: New Jersey
Ultimate ItGirl Song: "Princess Going Digital" by Amaarae
Favorite OG It Girl: Kelis, Eve, Lil Kim
Zodiac Big Three: Aries Sun, Cancer Moon, Cancer Rising
Thriving as a casting director and stylist, Kat Mateo offers a unique point of view that has shaped New York Fashion Week shows, ad campaigns, and editorials. She has also been a major contributor to cultural conversations related to fashion and inclusivity.
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Denise Stephanie Hewitt, Photographer
Representing: Brooklyn
Ultimate ItGirl Song: "Experience" by Victoria Monét
Favorite OG It Girl: Hannah Montana
Zodiac Big Three: Taurus Sun, Aquarius Moon, Aquarius Rising
This Gordon Parks Foundation scholar is a full-time student who has been working to expand her freelance career in photography. Denise is also been featured among Essence'sinaugural list of "Top 10 Creators Under 30," for her unique aesthetics and perceptions through her art.
WEST
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Nayamka Roberts-Smith, Aesthetician
Representing: Los Angeles
Ultimate ItGirl Song: "Tomorrow 2" by GloRilla & Cardi B
Favorite OG It Girl: Meagan Good
Zodiac Big Three: Sagittarius Sun, Leo Moon, Capricorn Rising
Nayamka Roberts-Smith is an award-winning professional in the skincare industry and serves as an educator, offering knowledge on beauty culture. She also is a well-sought-after speaker on beauty and women’s issues, with a following of more than 1 million on social.
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Desiree L. Talley, Esq., Vice President, Legal & Business Affairs, Revolt TV
Representing: Los Angeles
Ultimate ItGirl Song: "Nice" by The Carters
Favorite OG It Girl: Issa Rae
Zodiac Big Three: Cancer Sun, Scorpio Moon, Cancer Rising
An attorney and storyteller, Desiree L. Talley meshes relatability with her legal smarts for the culture. She advocates for cultural advancement and societal change through her POPLAW Podcast while balancing her executive duties at Revolt TV.
Marley Rae
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Marley Rae, Organizer, WalkGood
Representing: Los Angeles
Ultimate ItGirl Song: "Nice For What" by Drake
Favorite OG It Girl: Mariah Carey
Zodiac Big Three: Capricorn Sun, Taurus Moon, Leo Rising
Marley Rae is a Nike Athlete, certified yoga instructor, COO, and Director of Health and Wellness for WalkGood LA, a family-founded non-profit organization. She is dedicated to fostering understanding and care in local and global communities.
MIDWEST
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Shawnee Dez
Representing: Chicago
Ultimate ItGirl Song: "FreeBody Freestyle" by Shawnee Dez
Favorite OG It Girl: Toni Morrison
Zodiac Big Three: Cancer Sun, Aquarius Moon, Cancer Rising
Shawnee Dez is an artist who's all about captivating her audience through encouragement and empowerment. Her music features fluid harmonic layering, live instrumentation fused with digital production, and her unique multi-talented voice in an alto melodic tone.
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Bianca Pastel, Visual Artist
Representing: Chicago
Ultimate ItGirl Song: Anything by Whitney Houston
Favorite OG It Girl: Grace Jones
Zodiac Big Three: Taurus Sun, Leo Moon, Sagittarius Rising
Bianca Pastel's artistic portfolio includes fine art, illustrations, and animation, and she's worked with clients including Disney Pixar, and the NFL, to name a few. Her focus is "empowering the experience of being a Black child and dealing with mental health issues."
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Donyale Walton, Founder, Hoop Mobb
Representing: Detroit
Ultimate ItGirl Song: "Yeah I Said It" by Rihanna
Favorite OG It Girl: Aaliyah
Zodiac Big Three: Virgo Sun, Libra Moon, Capricorn Rising
Donyale Walton's brand Hoop Mobb, celebrates the Black and Brown fashion and cultural impact and presence of hoop earrings. It's grown to earn more than seven figures in annual revenue and a nationwide community of loyal consumers.
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Ticara Devone, Content Creator
Representing: Chicago
Ultimate ItGirl Song: "She's a Bitch" by Missy Elliott
Favorite OG It Girl: Ananda Lewis
The Zodiac Big Three: Libra Sun, Taurus Moon, Virgo Rising
A trusted sneaker enthusiast and content creator, Ticara Devone uses dynamic storytelling to hold space for others with a passion for sneakers. A published writer, she’s worked with brands including Nike and Footlocker and inspires us all by ensuring women are vocal and seen in the multi-billion dollar shoe space.
SOUTH
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AllyiahsFace, Content Creator
Representing: Atlanta
Ultimate ItGirl Song: "Go Off" Doja Cat
Favorite OG It Girl: Gabrielle Union and Halle Berry
Zodiac Big Three: Gemini Sun, Leo Moon, Scorpio Rising
AllyiahsFace's YouTube channel has more than 830,000 subscribers, and she's been hitting the ground running since 2015. Her content creation, which centers on beauty, fashion, and lifestyle, has led to a lucrative career and drawn a close-knit social and real-life community to view and be inspired.
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Jaycina, Executive Director, Tender
Representing: Atlanta
Ultimate ItGirl Song: "All I Got" by Amel Larrieux
Favorite OG It Girl:Tracee Ellis Ross
Zodiac Big Three: Leo Sun, Sagittarius Moon, Sagittarius Rising
Jaycina is a signed model with a nonprofit that works to provide support and community for single mothers in Atlanta. She's also appeared in campaigns for brands including Fenty and GAP as well as features in all your favorite magazines and on billboards across the country.
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Asha Christian, Founder, Coily App
Representing: Atlanta
Ultimate ItGirl Song: "It's My Life" by Mariah Carey
Favorite OG It Girl: Toni Childs (Girlfriends)
Zodiac Big Three: Sagittarius Sun, Leo Moon, Leo Rising
Asha Christian created Coily to provide beauty recommendations utilizing social data. It offers a more personalized, AI-driven experience for users and part of her mission is to provide solutions related to diversity and put the focus back on the consumer. Meshing tech and culture, Christian is innovating with options that exemplify the Black girl magic needed in tech.
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