Escape the Burnout Trap: How Mindfulness Can Help
[Originally posted to Psychology Today on 15 August 2024]
When dealing with burnout, one powerful tool that can offer relief and recovery is mindfulness. But what exactly does mindfulness entail? Let’s start with the basics.
Mindfulness is the practice of being fully present in the moment with a sense of openness and curiosity, without judgment. It involves a heightened awareness of your thoughts, feelings, bodily sensations, and the environment around you. Essentially, mindfulness is about tuning into the here and now, rather than dwelling on past regrets or worrying about future anxieties.
The concept of mindfulness has its roots in ancient meditation practices, particularly within Buddhism. However, it has been adapted in contemporary psychology to help individuals manage stress and enhance well-being. Mindfulness encourages a deep engagement with whatever you're doing, regardless of how mundane or complex the task may be.
Examples of Mindfulness
Being Mindful. Imagine you're eating a meal. Practising mindfulness means you are fully present with the experience. You observe the colours, textures, and smells of the food. As you take a bite, you focus on the taste and the sensations in your mouth. You chew slowly, savouring each flavour and texture, and notice how the food feels as you swallow. You remain aware of your thoughts and feelings throughout the meal, perhaps feeling gratitude for the food or enjoyment of the flavours. You avoid distractions like your phone or TV and immerse yourself in the act of eating.
Being Mindless. Now, picture the same meal but approached without mindfulness. You might eat quickly, barely noticing the food because you’re distracted by your phone or a TV show. You’re not paying attention to the flavours or textures; instead, you’re focused on a conversation or thinking about something from earlier in the day. You might finish your meal without truly experiencing it or eat more than you intended because you didn’t notice your body’s signals of fullness. In this state, you're disconnected from the present moment and the experience of eating.
Mindfulness in a Burnout Scenario
Suppose you’re working on a project close to its deadline and starting to feel overwhelmed. Being mindful in this scenario means pausing to take a deep breath, acknowledging your feelings of stress without judgment, and focusing on one task at a time. You might take short breaks to stretch or get some fresh air, staying aware of your body and surroundings. This mindful approach helps you remain centred, reduce stress, and prevent burnout from escalating.
Being Mindless in a Burnout Scenario
Conversely, in the same project scenario, being mindless might involve pushing yourself to work without breaks, and ignoring signs of exhaustion or stress. You might multitask, jumping from one incomplete task to another, with your mind filled with anxious thoughts about deadlines and the quality of your work. You may not notice physical signs of tension, like clenched jaws or tight shoulders, leading to a sense of mental and physical depletion. This mindless approach can worsen burnout and lead to further stress and exhaustion.
To me, mindfulness is more than just a skill to be acquired; it’s a perspective through which you can view yourself and the world. It’s both an attitude and an essential tool for well-being.
In the next instalment of our series, we will delve into how mindfulness can aid in recovering from burnout, backed by research and practical insights.
