The executive assistant role is demanding and can quickly become overwhelming and take a toll on your mental health. No matter how capable or strong you are, and no matter how much self-care you practice your brain and body can only take so many bad days. If you’re overworked and stressed out, it will eventually impact your everyday life, not to mention your productivity levels.
The result is often burnout syndrome, which stems from chronic stress levels, not getting enough sleep, and not having the coping strategies you need to handle work-relatedcauses of burnout. Countless professionals experience burnout at some point in their careers, often after months of working long hours and coming home to more responsibilities at the end of the day.
Neglecting stress management and your physical health leads to physical and emotional exhaustion. You might struggle to find inspiration, motivation, and purpose in your work. Plus, your personal life can suffer, and you can end up hurting your loved ones unintentionally.
Recognizing burnout can be challenging because it happens gradually. But you can’t let it get to the point that it debilitates you in all areas of life. Below, Pocketbook Agency explains this phenomenon in more detail and explains how to recover from burnout.
Executive assistants always have a lot on their plates. They manage their bosses’ communications and schedules, including coordinating travel arrangements, preparing for appointments and meetings, organizing documents, prioritizing phone calls and emails, and much more.
But the executive assistant position goes further than administrative responsibilities. An EA must also communicate on behalf of their boss and prioritize phone calls, client visits, and other matters. Here are some additional responsibilities that come with a new job in the administrative assistant role.
– Performing regular exercises like accounting tasks throughout the workday
– Drafting memos, editing emails, prepping communications, and providing other forms of administrative assistance
– Organizing and maintaining accurate and comprehensive records
– Scheduling meetings, sending reminders, and organizing logistics
Communicating with clients (and colleagues) professionally and politely
Keeping tabs on the executive calendar and prioritizing the most urgent items
Speaking with visitors and guiding them to the appropriate department
The sheer number and variety of duties can be staggering. When you consider the heavy workload of an executive assistant, it’s easy to see why burnout is always around the corner. Plus, executive assistants often live by a relentless schedule and must remain flexible to last-minute changes and requirements.
Over time, the physical, mental, and emotional exertion from stress can wear down your body and mind. Fatigue and disconnection follow. This process is called burnout, and it impacts countless professionals and business owners worldwide.
Burnout not only can negatively affect your physical well-being but also your self-perception. It tends to create a lower sense of accomplishment and can even cause dissociation of personality. It’s not officially a medical diagnosis, but you can quickly identify burnout when you know what to look for.
Companies must do more to recognize burnout symptoms in their employees, especially since more adults experience it each year. Leaders must provide the necessary support to help workers recover safely and effectively. Employees must also learn to identify the symptoms and take preventative steps.
You can’t defeat burnout without first recognizing you have it. It’s a common condition and learning to identify it will help you recover and prevent it in the future.
There are many signs of burnout, which is a benefit and a drawback. You can stop the condition in its tracks if you recognize a symptom early enough, but it’s also easy to confuse burnout with other stress-related issues. Plus, we all experience stress in our own way.
Understanding how to recover from burnout begins with becoming informed and resolving not to ignore it. See if you exhibit any of these signs of high stress.
Physical symptoms are sometimes enough to suggest you’re burned out. When the stress hormone cortisol rises, it can trigger several physical symptoms like high blood pressure, headaches, muscle tension, and digestive issues. If you notice any of these signs, list them on a sheet of paper with any emotional or mental symptoms you experience.
Burnout often causes emotional exhaustion, which is when your emotions are entirely depleted. You probably exert more emotional energy than you think, whether you work with others in an office daily or work from home while juggling family commitments. Managing conflict control, social maintenance, and delegation can take their toll on your emotions, leaving you emotionally exhausted and burned out.
As burnout leads to poor productivity and work performance, you might start to perceive yourself or your accomplishments differently. It’s simply impossible to maximize your performance when you’re burned out, leaving you less likely to feel engaged, satisfied, and proud of your work. Eventually, this can lead to low self-esteem, self-doubt, and imposter syndrome.
Exhausted people are likelier to feel lonely, and high stress has been strongly linked with loneliness. As such, executive assistants experiencing burnout are prone to feeling isolated and detached from their family members, coworkers, and the world. And it doesn’t help that exhaustion removes any desire you may have had to reach out and spend time with people.
You can’t have high productivity without a genuine enthusiasm for your role and a strong work ethic. Both of these qualities require energy and stamina, which are not possible when you’re experiencing burnout. Regularly evaluate your work performance, and understand that a significant dip could indicate that you’re burned out.
So, you’ve evaluated your symptoms and determined that you’re overwhelmed and depleted. What do you do now? Here are eight proven tips for recovering from burnout:
First, learn how to set boundaries around your time. The more you commit to, the less time you’ll have for other things. It sounds simple, but being strategic about your commitments and learning to say no when necessary can help you manage your stress and prevent burnout.
The next time your boss, a family member, or anyone else asks you to do something, ask yourself these questions:
– Does the act provide value to your life or help you achieve your goals in any way?
– What precisely will the commitment require of you?
– Do you have the time and energy necessary to do it well?
– Will the commitment compromise other, more critical areas or relationships in your life?
Try to break the habit of saying yes on demand. Pause for a moment to consider the implications of committing. And learn how to say no politely and confidently. Turning down a request from someone doesn’t mean you’re selfish or lazy. Sometimes, it’s the only way to honor your most crucial commitments, protect your mental well-being, and prevent burnout.
Few things can bust stress faster than a good workout. A consistent exercise routine can help you defeat and prevent burnout while still working. Fortunately, you have many options for time-saving workouts, such as online yoga classes and HIIT plans. You could also go for a run through your neighborhood or at a nearby park.
Some practices can work for all people who need stress relief. However, each of us processes stress differently, meaning you must find techniques that work for you.
You might benefit from intuitive eating or mindful breathing. Or a simple fitness routine and relaxing activity in the evening may be enough to keep your stress at healthy levels. Take time to assess your needs, and try a few stress reduction techniques until you land on the right ones.
An imbalanced relationship with work will keep you in a constant war with burnout. Striking a balance between your work and personal life is the only way to maximize your productivity, health, relationships, and happiness.
Try practical techniques for ensuring you spend the appropriate amount of time on work and non-work tasks. Many professionals and entrepreneurs discover that time blocking and adopting a new health-and-wellness trend helps them maintain a healthy balance. Also, take vacation days where you unplug entirely from work commitments and focus on the family members and friends you’re with.
Finding your work-life balance will reduce your stress, boost your productivity, and enhance your relationships. And your overall health and well-being will reach new heights.
Just as it’s important to identify symptoms of burnout, you need to understand what triggers your stress. Is it specific situations or incidents that exacerbate your stress and anxiety? Do certain people stress you out or lead you down a path to burnout?
Learn to identify your stressors, and be intentional about avoiding them for the sake of your mental well-being and overall health. At the very least, try to reduce the stressors in your life.
Many stress trackers on the market can help you manage your stress and anxiety. These simple gadgets monitor your anxiety levels and provide valuable insights into stress-related behaviors and patterns.
Using a stress tracker will quickly become second nature, and it’s a practical way to understand why you get stressed and when to take action.
There’s no reason to navigate burnout and its harmful impacts on your own. If you don’t already have one, start building a support network of positive people in your life. It could be family members, friends, coworkers, or anyone else you trust.
It’s essential to share your burnout experience with others because it helps you to process your thoughts and feelings while helping people understand how to help you. You might be surprised by how many people deal with the same problems!
And don’t count out the possibility of therapy. Speaking to a therapist can do wonders for fostering your mental well-being, reducing stress, and winning against burnout.
Now is the time to adopt a nutritionally balanced diet. Basing your meals around wholesome, nutritious foods can significantly reduce your stress and boost your energy. Healthy foods also strengthen the immune system, making you less susceptible to illness. Research healthy snacks and meals for the home and office, and you’ll quickly reap the rewards.
You’re not alone if you struggle with burnout as an executive assistant, but you should address your symptoms immediately. Keep the information and advice above in mind as you take steps toward improving your overall health and well-being. And remember to work with the experts at Pocketbook Agency if you need help finding a less stressful, more fulfilling job.
Sources:
Job Burnout: How To Spot It and Take Action | Mayo Clinic
3 Tips for Setting Stronger Boundaries at Work and Regaining Control of Your Time | Business Insider
Mindful Breathing: Benefits, Types, and Scripts | Psych Central