Self-Care and Avoiding

Burnout in a Pandemic

Francine Goh, Katie McNealy, & Johannah Bashford-Largo

Symptoms of Burnout

Feelings of energy depletion or exhaustion

Increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job

Reduced professional efficacy

High Rates of Burnout Across Career Fields

Pre-pandemic times:• 75% of employees have experienced burnout

at work (FlexJobs & Mental Health America, August 2020)

• 49% of employees have experienced burnout while working from home (Monster, May 2020)

High Rates of Burnout Across Career Fields

Pandemic times:• 40% of employees have experienced burnout

specifically during the pandemic (FlexJobs & Mental Health America, August 2020)• 37% said they were currently working longer hours than usual

since the pandemic started

• 69% of employees have experienced burnout while working from home (Monster, May 2020)

High Rates of Burnout in Academia

• Academics self-report high levels of stress• At greater risk of work overload and work-life conflict compared to

nonacademic staff

• Faculty members frequently report high stress and burnout levels

• Graduate students over 6x more likely to experience depression and anxiety compared to general population

COVID-19 and Burnout

Working from home

Illusion of extra time

Social Isolation

Living through a pandemic is cognitively taxing

• Social amplification of risk• Uncertainty increases stress• Higher rates of anxiety and

depression• Mind-wandering impacts

cognitive performance

Take breaks

Work hours do not have a linear

relationship with productivity

Frequent breaks from computer work

increases output

Well-timed breaks beneficial for

productivity and wellbeing

Take breaks

Take normal office breaks

Coffee breakTransition time

Use break management

Pomodoro or 52-17Calendar reminders

Turn off from work

24-hour rest periods

Engage in “micropractices”

§ Find small triggers for wellness• Mindfulness• Mood check-ins

§ Use small/awkward breaks§ Set the tone for the day in the morning

• Practice gratitude• Set relevant personal and

professional goals

Connect with your lab/colleagues

§ University connectedness predicts completion of Bachelors degree

§ Perceived colleague support predicts faculty “intent to stay”

§ Academic social integration predicts progress and completion of PhD + less stress

Connect with your lab/colleagues

§ Implement regular check-ins

§ Stay connected with the department

• Service• Attending brown bags

§ Join writing groups/work from home groups

• Academic Twitter• Friends• Department members

Limit social media, pandemic news

• Limit reading pandemic-related news to a short amount of time

• Stay informed from reputable sources, but avoid getting wrapped up in constant news coverage

Manage working from home

• Set dedicated work hours

• Designate a spot in your home as office space• Create some physical display of the work that needs to be done

• Make time to be active

• Make weekends feel different from weekdays

Take care of your Physical Health

Exercise

Sleep

Exercise - Why it’s important

IMPROVES MOOD

REDUCES STRESS

BOOSTS THE IMMUNE SYSTEM

ALTMANN ET AL., 2016; HOFFMAN & HOFFMAN 2008

Olpin 2016

Best and Asplund,2020

Exercise and COVID

• Physical Activity has dropped world-wide

• We are more sedentary than ever

• People feel unsafe

Exercise- Tips

Stay Safe Find online options Try something new

Exercise-Resources

• UNL online workout videos• https://crec.unl.edu/fitness-

programs

• Lincoln Bike Trails• https://www.gptn.org/the_trai

ls/overview.html

• CDC and physical health• https://www.cdc.gov/physicala

ctivity/

Sleep - Why it’s important

HIGHER RISK FOR HEART DISEASE AND STROKE

LINKED TO DEPRESSION

WORSENS CONCENTRATION AND PRODUCTIVITY

Poor sleep:

Cappuccio et al., 2011

Hayley et al, 2014

Williamson & Feyer 2000

Sleep and COVID

• ‘Coronasomnia’• Nightmares• Anxiety

Sleep - Tips

Schedule and Routine Bed Reservation Be careful with naps

Sleep Resources

• Sleep Education (American Academy of Sleep Medicine)

• http://www.sleepeducation.org

• Insomnia Treatment Help• https://www.sleepfoundation.

org/insomnia/treatment

Take care of your Mental Health

Mental Health and COVID

• 75,000 projected deaths due to alcohol or drug misuse, and suicide.

• Increased depression and anxiety • Reduced access to care

Online Therapy

Mental Health

Resources

• Mental Health support -Counseling and Psychological Services (CAPS): 402-472-7450

• LGBTQ youth suicide prevention & crisis intervention: The Trevor Project

• Suicide-prevention help line: 1-800-273-8255 or 911

Help Others

Helping Others- Why it’s important

MAKES US HAPPY

LOWERS BLOOD PRESSURE

REDUCES ACADEMIC STRESS

How Can We Help Others?

CONSIDER CHANGING EMAIL SIGNATURE

REACH OUT TO OTHERS DONATE

Community Resources

• Free COVID-19 testing to the campus community• https://news.unl.edu/

newsrooms/today/article/free-covid-19-testing-available-to-campus-community/

• Campus news about COVID• https://news.unl.edu/

newsrooms/today/article/covid-19-digest-testing-quarantines-and-training/

• Campus health services -University Health Center: 402-472-5000

• Mental Health support -Counseling and Psychological Services (CAPS): 402-472-7450

• Individualized academic and personal support - Student Advocacy and Support: 402-472-7030

• Well-being support - Big Red Resilience & Well-Being: 402-472-8770

• Emergency: Call 911

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