Join Us

Empowering the Next Generation of Women in Audio

Join Us

Keeping Up

When You’ve Got Too Much Going On

 

I don’t know about you, but I feel like there isn’t much of a down season anymore. There’s a festival season, corporate meeting season, holiday season, and more — all blending together to create a full year. As a result, it seems like my to-do list for work and life only gets longer. I’ve been striving to find a better balance during the busy times to make sure I get downtime when work gets a little quieter.  Here are a few things I do during my busy times to make sure I give myself time to relax, instead of always playing catch up.

Make a Priority List.

I do this at work and home. In our industry, things pop up all the time, so my list is a bit flexible, but the goal each day is to check off more items then I add. This doesn’t always work, but I make sure to check off at least one thing every day. It also helps to make sure you meet specific deadlines too.  The list also helps me address similar things at one time in hopes to get more things done.

I practice this at home, as well. When I get home after a shift, I try to spend at least one-hour taking care of things on my list for my personal life. This can be cleaning for an hour, paying bills, etc. I try to do this each night, so these things don’t pile up. If I have a short day at work, I will try to spend more time working on these items so the days I’m exhausted its ok to skip. This helps to prevent my to-do items from piling up.

Health and Happiness

Within my priority list, I always keep items that will contribute to my health goals and happiness.  Often I will list a nap on my priority list. Funny I know, but I enjoy naps so keeping it on my list reminds me it’s ok to prioritize it. A priority list doesn’t have to include tasks you don’t like. It is a list of things you want and need to accomplish. Each person looks at these items differently.  I frequently list going for motorcycle rides or going to happy hour with friends to make sure I’m spending time on things that make me happy, just as much as tasks that need to be completed.

Say No

It’s ok to say no. When setting your priorities, be it work or home, sometimes just one more thing will not fit, so say no. At work, it may be more of a discussion with a supervisor of what they would like to see done first.  Talk about what they would like to see higher on your priority list and adjust from there. At home as long as you’ve got clean underwear, it’s ok to push off laundry to the next day. Again, here look at your list and prioritize what is more important to you, so you feel like you’ve accomplished something as not to get overwhelmed later.

Practicing setting a priority list can help you feel and stay balanced. Crossing items off each list every day will help you accomplish a lot, while also balancing work, home, health, and happiness. Remember not everything on your list needs to be a chore. Anything can go on your priority list it’s intended to help you keep up the things you need and want in mind while a lot is going on.

 

Freelancing – Scheduling Your Gigs

 

As a freelancer, have you ever worried about your schedule or saying no to a gig for fear they may never call you again? When you are new to the business, it can be hard or scary to say no to any gig. Your budget and career depend on these calls. Learning to say no can be hard, but learning to say no well will help you in the long run.

It is essential to balance your gigs and obligations. If you are on a 14-hour show until 2 am and someone calls to hire you for a show that same day at 6 am that’s just as long, it is likely in everyone’s best interest for you to decline the second show. You are probably already tired and already have been working many hours. You likely won’t be able to put your best into the second call, and the company would be relying on you to be fully present to complete the tasks at hand. Here is an example of where you should say no.

There is nothing wrong with saying no and you don’t need to justify to anyone why you are not available, but there are a couple of things you can do to make sure you stay in good standing with companies and stay on their call list for the future.

When scheduling yourself, the most important thing is to stay organized. Make sure you are promptly tracking when you are scheduled and where (especially if you travel for work regularly.)  The quickest way to burn bridges with companies is by overbooking yourself and not catching it until the last minute leaving someone without the staffing they need. The second way to quickly burn the bridge is to arrive at gigs tired and unfocused because you’ve overworked yourself.  Make sure you are balancing your schedule so you can be at your best for every show.

Once you are called for your availability, make sure to respond promptly. Don’t wait 3-4 days before getting back to the call. The company or client won’t wait for you to call back. They will move on to the next person on the list, and once the spot is filled it likely won’t be open again. If you get the reputation of never calling back, they will stop calling.  I recommend that you respond within 24 hours of a request, faster if you can. If you need a little more time, let them know. They will likely be more than willing to give you more time as long as they hear from you.

Call, text, or email them back letting them know you’re on a show or away from your schedule, and will try to let them know as soon as you can. Ask follow-up questions if the information hasn’t already been provided. Collect as much information as you can regarding the gig, such as what position you will be filling and an estimated timeline. This will provide all the information before you accept the gig.

After you’ve been able to determine if you’re available to work or not, it is imperative to respond to the hiring party.  Here again, if you do not reply, they will stop calling. Hearing sorry, no I am not available is better for your reputation than not responding at all.

As you learn, mistakes will happen, and the best thing to do is to address them quickly. If you happen to overbook yourself, pick which show you will work and let the other group know immediately.  Apologize for your mistake and if you’re willing or know of anyone, offer suggestions for your replacement. These situations can be difficult, but we’ve all done it at some point in our careers, and as long as you address it immediately, you should be ok for future calls.  Over time you will get better at scheduling as well as understanding how much you can take on at a time as well as when it’s the right time to say no.

 

Invoicing 101

Many of us are asked to generate invoices for our work, but what is needed on an invoice? There are many templates online, but ideally, you are setting up an invoice that is easy for you to complete and easy for the person paying the bill to read.

I suggest building your template using something like excel or google sheets, so you don’t need to recreate the important sections of your invoice all the time. Items that won’t change frequently but are required on every invoice include your name, e-mail, mailing address, phone number, and your company name if you have one.  All this information should be at the top left of your invoice.

 

Each invoice should have a different invoice number for tracking, for simplicity, keep this at the top right of the document. Also, include the date of the invoice there as well. This helps the date stand out, so you know when the invoice was created and submitted. In result, you can track when you should be paid as you set your Net terms.

Net terms, usually at the bottom of the invoice, is the timeframe in which you require invoices to be paid. For example, you may note something like “All invoices due within Net 30, overdue invoices will be charged a 10% late fee.”  You will want to select a timeframe that is reasonable for an accounting department to fulfill. Most do Net 15 or Net 30. This net timeframe is based on the date you send the bill, which should also match the date at the top of your invoice. In this same area consider adding a note of whom checks should be made out too such as your name or a company name.

Your invoice also needs information about who you are billing and what you are billing. Make sure to have the company’s full details such as name, address, email, and phone number. Then include references to what you are billing. Here I use the company’s job number, job name, and the job location. This will help you as well as the accounting department sort your paperwork faster for payment.

Next is the most vital part of the invoice – the amount you are going to be paid!  This is the center of the invoice. Here you are going to provide a description of the work, hours, rates, and totals. Lay this out in an easy to read format and help yourself by inserting formulas to do the math for you.  Your description should include the date, task, or position you performed, and activity you did, such as load in, show, or load out.

Here is also where you also would include chargebacks for per diem. I recommend you list this separately, so it doesn’t get lost in your invoice as well as for your records since per diam is tracked/taxed differently depending on your location. Reimbursements could be listed in the section as well, but don’t forget to attach the receipt.

You will want to communicate with each company for all events your expectations for per diem, such as the rate and payment timeline. Some people prefer cash in advance while others invoice after the event. As far as rate, each company seems to treat this differently, but if you are in the states and want to know the going rate, you can refer to the US federal website for this information. https://www.gsa.gov/travel/plan-book/per-diem-rates/per-diem-rates-lookup Keep in mind some companies will follow this recommendation and others will not. Make sure to have this discussion before you commit to working for the company or before each event if needed; work with them to agree on the amount.

Adjust your invoice template as you go. Feel free to use a little color or design, but nothing major as you want to make sure the necessary parts stand out. You will learn what works better for each company and what works better for you. Remember to submit your invoice within a timely manner. I suggest a day or two after the event. This way, you don’t forget the details you need to invoice for, and you can get paid faster! Plus, then it’s on the company’s to do list and not yours!

Invoice example

 

Kickstart Your Mentorship

Set Some Goals

Mentorship is a vital part of our industry in particular for the advancement of women. SoundGirls has a wonderful opportunity for mentorship relationships to develop and grow over time. A fulfilling mentorship can be challenging to get started:  Meeting someone new; trusting them with your problems and worries while seeking answers and support can be hard for anyone to do, it can be even more trying in the crazy, but fantastic industry of ours too!

An excellent way to start a mentorship relationship is to get to know each other a bit. Share where you’re at in life and career including what your hopes and dreams are for now and the future.  Don’t forget your mentor may be new at this as well. These conversations are opportunities for both of you to connect, share stories and opinions, to progress together. We will likely never know the full impact we have on people, so let’s live life together learning, sharing, and growing along the way!

Jumpstart this relationship by working together to create goals. As a mentor, I want to know what you want to achieve and help you get there. A great way to establish this is by setting goals together. Your goals help me understand where you are and where you’re headed. Back when I worked with student staff, I would always ask them to set 3-4 goals for their year — at least two work-oriented and one life-based goal. For me, life is part of work and work is part of life; it is essential to progress in both, and as a mentor, I want to see you achieve great things at work and home.

Setting these goals gives you something to strive for too. It doesn’t mean they can’t change or adapt, but it helps you move forward.  When setting your work-oriented goals consider setting a skills goal and a qualities goal. For example, a skills goal could be to master the new mixer your company just purchased.  A qualities goal could be learning to lead a team of 15 people confidently.

Each of these are large work-based goals that are achievable with time. They also can be broken down into smaller steps to help you achieve the larger overall goal. Your mentor can help you with this too! To break down the goal of learning a new mixer you can take steps such as reading the manual, shadowing someone who uses that mixer on a show, spending time practicing in the shop, and getting out on a show with the mixer yourself. Then before you know it you have conquered this goal, and it’s time to create a new one!

Your qualities goal can be broken down the same way. Have a conversation with your mentor and a leader you respect; ask questions about how they developed their style. Find resources to read and start putting it into practice with smaller groups, then work your way up to the larger group.  Breaking down your large goals into smaller steps can make any goal feel more achievable! It will help you see progress along the way as well.

Your life-based goal can be anything! This is the goal I like to have the most fun with. For example, I had a goal this year to take a trip to Ireland, and I did! It was a great trip. I broke down this goal by setting smaller goals like saving money each month to pay for the trip. I conserved vacation and comp time to be able to spend a good amount of time there, and I researched the places I wanted to go to make the best of the trip. It was a vacation of a lifetime for me, and I am so happy I achieved that goal! Other life-based goals can be things like trying every flavor of ice cream in the grocery store, developing your painting skills, crafting your own beer, or even starting a family.

Goals don’t always need to be serious; they just need to be things you want to achieve. Plus, in a mentorship relationship, you will have someone to discuss your ideas, trials, and triumphs with along the way! What are your work and life-based goals? Mine are to get better at rigging points and weight balances, to become more confident in my new position at work, and to purchase a townhouse

 

A Snowy Story

As many of you know, I live in Minnesota. Right now, this year at least, we have what seems to be a blizzard every other day. Over 30 inches of snow in February alone and as I write this blog everything is shut down due to 50 mph winds causing the roads to be covered with huge snow drifts. Yes, this is the time of the year I regularly ask myself why I live here and desperately hope for sun and temperatures 30 degrees warmer.  However, as Minnesotans, we also embrace our winter wonderland with events like the winter carnival, or the national pond hockey tournament. This year, I found myself out in the cold and snow setting up for something completely different.

I got to experience an event of a lifetime. Not an event due to its pomp and circumstance or the people on stage, but an event that challenged everyone in many and new ways. One of those ‘We did that’ moments and to top it off this event had all leadership positions steered by women, and it was all for a woman! This post isn’t about the content of the event, or who it was even for. It’s a story of the accomplishment of women leading the way and overcoming the snow and cold obstacles of a Minnesota winter.

I was the production manager for this event, and it happened to make it into the national spotlight. Of course, the spotlight was what happened on stage, but it’s still pretty awesome to do an event that keeps living on after the moment. I also get to look back on it and say – wow, we did that! While also saying wow, why did we do that?

Day one was the location mapping. It was cold, windy, and cloudy, but the overnight snow had stopped, and it was just a matter of commuting through the fresh 6 inches to get to the site to clear the spaces for the staging and tents.  This was a short quick meeting, where we marked out the primary locations and then directed the plow drivers where to clear the snow. The entire setup was based on the backdrop the location provided — a stunning image of the landscape and the city skyline.

Day two offered a whole different outlook. The sun was out! But anyone who lives in the Midwest knows this means even though it looks nice outside, it’s really, really cold.  This day just happened to be -9 degrees with a wind chill making it feel like -34. We layered on the clothes, drove our cars as close to the setup as possible and got to work. This day our goals were to get all the stages up, a couple of truss structures completed, and some heating units ready for the event. Well with the weather and cold temperatures we only completed 2/3rds of what we desired, but it was time to call it a day to make sure everyone stayed safe. No frostbite on my watch!

Day three was the best day we had out of the four when it came to the weather. Although still chilly, it had warmed up a few degrees, and the wind had died down.  We caught up with our schedule for the most part. The power was run, the PA was in place, lights ready to go, and the tents finally had heat! Although we would still have a lot to do the next morning, this day felt really accomplished. No matter what this event was going to happen!

Day four, event day, brought a bit of a surprise — 6 to 8 more inches of snow. From the moment we stepped into the park it was snowing and did not stop until we closed the last truck at the end of the night and let me tell you, road cases don’t roll anywhere in the snow!

The morning started with a bit of a rush as people were showing up extremely early! We were in a park so there was no way to keep the crowd away and we just watched and laughed as people cross country skied through the event area. At least some people were enjoying the fresh snow! With the early crowd came the urgency to get everything remaining done that much faster.  We had over 500 feet of matting to lay, stage decks to make sure weren’t slippery, a PA to finalize, and lighting to focus. So, we got to it, but as the hours passed, we started to notice our stunning backdrop was fading behind low clouds and snow.

We achieved the goals for the day, but not without having to adjust or tactics to keep everything working.  The L2 became a local celebrity with his acquired leaf blower to keep the snow off the stage. The A2 sound checked face first into the stage to help us ensure limited damage to the podium, and the stage tech became the person laying sand down everywhere to minimize the slippery conditions, all while the A1 was doing everything in their power to make sure the PA kept running.

Things were so busy at the time; I didn’t even consider the level of the feat we had accomplished.  As I look back on the event I couldn’t have asked for a better team. Everyone just jumped in when they saw something that needed to be done. The duties became something miles away from technology, but that didn’t matter as we all worked together to ensure the best event we could for our client. It was amazing!

It was time for the big moment, the reason we had all been out there working for four days in the snow, wind, and cold. And even though the event didn’t go off without it hitches. Only one person (me) slipped in the national spotlight; luckily only the front row watched me slide down the stairs!

In the end, the event took place, with the location and weather turning into a major contribution to the event. The speech was delivered and broadcasted to the world with over 3,000 people in the park with us all while it snowed the heaviest it had all day.

Our mission was complete, the crowd began to disperse, we began attempting to wrap the frozen cables, and to get the snow out of the lights and PA. Everyone was happy with the results and we were all ready to go home to get warm.  It was around 8 p.m. when we closed the last truck and bid farewell to our snowy patch of land. The snow had stopped falling and our stunning backdrop was finally visible! The event was a success, the weather didn’t defeat us, however, I hope my next outdoor event happens in the Bahamas!

It was really amazing to accomplish this event. Something I had never done before and all with some wonderful women leading the way!

 

What’s Your Rate?

 

Questions about pay rates show up often on the social media and trade forums for our industry.  Many times, the response is something along the lines of knowing your worth, past experiences, what the job is, and balancing the rate to the market. All are valid benchmarks that can lend a hand to helping determine a standard rate but also makes it hard to assign a specific number due to a lack of clarity.  Another component for rates in our industry are classifications such as A1, A2, Breakout Tech and more.

Determining the rate can be frustrating and confusing.  Most of those searching hope to find a specific number shared by those with substantial experience in the pricing game. The reality is that many won’t share that detail because they don’t want to lose their edge in the market or get undercut and lose work. I understand the competitive nature of the industry, but the lack of sharing can leave those new to the field or to the area at a disadvantage to getting the pay they deserve. Those that underestimate their value bring the market down for all of us as well.  I wish there was the perfect formula for rates in our industry, but that is not the case. The geographic market varies, and I don’t have the knowledge from a comprehensive perspective to add value to that component, but I can offer my perspective on some other qualifiers that you might take into consideration as you determine your rate.

Start by analyzing what is being asked for.  For example, will your responsibilities require you to provide leadership, communications, task management of others, or client relations?  These are soft skills that come via education and demonstrated leadership. If so, take into consideration your skill set with these components as part of your value.  Consider accessing your level of expertise with these components on a rating scale (i.e., 1-5). Gathering feedback from mentors, colleagues, and your employers can help you make these determinations.  Being able to lead a team, provide clear communication, delegate tasks, problem solve, maintain a level head, and setting an example of how to relate to the client are all skills that have value and should be part of the formula in rate setting.

What’s your experience?

Your experience comes into evaluation in several ways.  Somethings to consider include the size of the event and the equipment required.  Evaluate the experience you have in comparison to these event details.

Event needs aren’t always determined by audience size, but there is a growing intensity that comes with larger venues.  Consider developing a scale by event size. For example, set a value to events that range between 1- 500, 500- 5000, 5000 – 10,000 and so forth.  Think of it this way, if you can run an arena-sized PA without batting an eye your rate should be significant.

Classifications

Rates also fluctuate between job classifications. These classifications often describe the expectations of the work. An A1 is the leader, usually FOH person, and determines many aspects of the audio for the event. Whereas an A2 is their support throughout the show with stage patch, changeovers, and more. Depending on the size of the event, positions can break down into more detailed groupings such as breakout tech, Mon tech, RF tech, system tech, etc. Assess the classification that best associates to the role you will serve and determine a value for that.

Updating your rates

Overtime with gained experience your price should go up. Some people do a yearly increase, others every couple of years. This depends on how quickly you are learning and gaining skills as well as the different kinds of events you’ve worked on. This also comes with time; seniority leads to higher rates than someone who has just started in the field. Everyone should stay up to date on new technology.

Leverage your experiences overtime to justify your rates. If this is your first time out your rates will be lower than the rates of a seasoned professional. This is simply due to limited experiences, just like getting a job at a big box store. A new hire will start at a low rate and as they prove themselves and gain experience the store will give raises over time. This is no different for us.

Analyze the market

Each market can have a different rate as well as different breakdowns of positions and needs.

Attempt to assess what the resource market is in the area you live and for the event scale in question.  Often in large markets, the workforce is flooded with freelancers creating a highly competitive bidding market.  If there are 100 events in one day and 300 qualified A1’s to choose from you may find to land the job you need to lower your rate. This could be due to others being willing to work for less than not work at all. The supply for technicians is high while the demand for technicians is low.

In reverse of that, if you’re in a market that is growing faster than the rate of established technicians your prices could be higher because you are a rarity and organizations find more value in you for their show. The supply is low while the demand is high, of course, you will need to make sure your skillset is on par.  Your established skillset can drive higher rates too, but that usually comes with time to prove yourself or by developing an established career with excellent references.

Geographic and demographic economics affect rates too.  The market also includes what clients are willing to pay. Sometimes in smaller markets with a lower cost of living, rates end up being smaller because clients aren’t necessarily ready to pay the big bucks for a show, wherein in other markets clients are willing or have to put more money toward a project for the outcome they want.

There is still no magic formula that gives you an easy to apply rate. Many of the components I have mentioned are common factors in the industry. As you take a job or establish your rates, consider an incremental assessment of your role and experience, event size and equipment requirements, the tech classification that applies, and what the market will bear to help determine your rate. Solidly knowing how you define your value can be used to justify your rate or start the negotiations.

Being the Intimidating Woman

It is frequently brought to my attention that people find me intimidating. Intimidating; for my interests, life choices, and career path. Intimidating because I like to live life on my terms. Intimidating because I don’t fit into whatever box they want to put me in and intimating because I don’t fit into the box, they’ve put themselves in.

I often find myself asking those who tell me I’m intimidating, what in your opinion makes me that way? I usually get a passive incoherent answer, because they weren’t ready for me to challenge them to explain. How intimidating, right? The best part is no matter their answer, it does not mean anything to me, because even though that is what they think, for me, it does not define who I am.

I like to think that their feeling of intimidation is my strength, intelligence, experiences, and outlook. I think women in tech are called intimidating because of the way we can look differently at situations, how we react, communicate, and problem solve. It’s different compared to what they are used to.

I’m sure many of you have also been told your intimidating for many of the same reasons and for that I have to say glad you’re here with me! And keep being you! For you are one of the reasons I can be intimidating and a reason those who follow in our footsteps may not automatically be looked at that way in the future.

We cannot let people like this get us down or allow them to affect us negatively. Instead of being upset at that person’s opinion, I think to myself that “I must be doing something right.” Maybe if they are uncomfortable enough, they will wonder why and that might be the trigger to get them to change or to at least think about it. We may never change some people’s outlook, and some may always be intimidated by women in the industry, but for me our perceived intimidation is strength. Strength to be with the women leading the way, taking the path that women before us laid so we could have the opportunities we have as well as the strength to continue creating a larger path for others to follow.

I am reminded every show how infrequent women are on a show site in a technical role, but I also get excited as I encounter more women in tech each day. We are making progress even though it may not feel like it when we face people who seem to work against us. Along with meeting more women in tech, I continually encounter men who are empowering women within the industry as well.  We are making an impact, and things are changing for the better.

As 2019 begins I hope all of us intimidating women can keep paving a path for the future, leading in our industry and creating change for everyone. I look forward to meeting and working with many more intimating women this year and to watch us all grow and excel.

 

Finding the Right Companies to Freelance With

Freelancing is a standard part of our industry and the way many organizations find their labor for various kinds of shows. As freelancers, people often worry about where their paycheck is going to come from; including how they are going to cover things such as insurance, taxes, and the grocery bill. However, there are other aspects to freelancing that need consideration as well. Yes, freelancing is about the paycheck just like most work, but it is also about being your own boss, in which you get to pick and choose who you work for and what you do each day. As you are choosing companies to partner with I think there are a few things that can help quality companies stand out.

As I’ve mentioned in many blogs before communication is essential, make sure you are getting the information you need to do the job and to succeed at the event. You are partnering with the company that has hired you while also representing them onsite. Everyone needs to be on the same page to make sure the entire team succeeds. This means there must be good communication involving all of those contributing to the event.

A freelancer needs to be able to trust the company they are working for. Trusting that the company will follow through on their commitments, provide the tools needed, and pay your invoices within a timely manner. Make sure the company holds their full-time employees accountable. A lack of accountability could result in tough events, missed content, and terrible communication. Also, as a freelancer, the company also needs to trust you. Trust that you know your craft and will remain flexible as the client will change their mind, and to be prepared for what the event needs.

Trust also brings understanding; any company you would be willing to work for must understand that you are a freelance employee. You will be working for other people and taking on different events and projects. Your schedule will be full at times when the company calls; they need to be ok with you saying no, and still be willing to call you next time. You are not obligated to work for the same company all the time, that would be a full-time job, but if the company doesn’t recognize that or gets angry if you’re not available it might not be a good fit.

The overall culture and feel of the company are essential too. We all know the stereotypical angry techie. If the whole company is like that, it might not be a great environment to work in. Look for a positive working group that builds teamwork, communication, and is prepared for their events. The long days can get tough, especially when things don’t go according to plan. Working with a negative crew will only make it worse when you reach hour 16 of that supposed to be 10-hour event. Freelancing is an excellent opportunity to work a variety of events with many different people and partnering with the right companies can make the experience that much better.

Preventing the Burnout

Have you ever heard of burnout theory? Burnout theory was introduced by Freudenberger and Richelson in 1980 as a mental condition of emotional fatigue, depersonalization, and a decreased sense of individual achievements.  Back then burnout theory was mostly paired with professions such as teachers, nurses, and lawyers, but I think it can really be experienced by anyone, and especially those in demanding positions.

There does not seem to be a way to specifically measure burnout for each individual, but professionals do have different tools they use to identify burnout.  These measurement tools consider things like emotional exhaustion, depersonalization, and lack of personal accomplishment and symptoms such as feeling exhausted all the time, viewing everything as negative or bad, or feeling numb throughout the day, can be prevalent. I think for all of us at one point, or another will likely experience at least one or more of these sensations in our careers. We work hard and tirelessly to establish ourselves in our career paths and are continuously pushing the boundaries set for us, all while working long hours, jumping from event to event, and continuously pushing the envelope of what we can physically and mentally handle. We likely all know someone who has burned out or is burning out, and we’ve all likely experienced some of the symptoms at one time or another.

As many of us are coming off of the busy summer season full of tours and festivals, some of us will take a small break before jumping into corporate and holiday shows while others won’t take any breaks at all. A majority of us are already looking at the next season; planning our schedules, routes, and stops to stay gainfully employed for the next year. No matter what stage of the year you are in as you continue to move forward be careful of the potential for burnout and if you do experience burnout consider a few of these items to prevent and cope with it.

First, if you feel burnout, or anticipate having this experience soon, try taking some time away from the job. Giving yourself a break can be the best thing you could do. Taking a moment to step away and focus on yourself can be a good thing. Taking a break and reset yourself emotionally and physically to a point where when you do start again you can tackle the issues that felt like huge mountains before with ease. Give yourself the right amount of time to refresh.  Without sufficient time, your burnout will quickly return, and you will be dealing with its elements again, too soon.

Second, work to gain a sense of control. Spend time organizing yourself, your priorities, and your goals. Refocusing can help you establish a new sense of self and priorities that matter most to you. Gaining a sense of control can be reassuring and energizing as you refocus on the things that matter most to you. Control your situation and life, by removing things that stress you out and adding things you enjoy the most. Finding life balance is important, and you will need to analyze and establish your priorities to heal.

Third, pay attention to what your body needs, which is likely some sleep and exercise. When we get busy, these are often the first things sacrificed.  Listen to your body and if you feel tired, get some rest. Sleep can help your body and mind heal. When you are sick, emotionally or physically, rest and adequate sleep are always recommended. Although often set aside in our industry, sleep can reset us physically and mentally. Research has shown that lack of sleep increases your risk of injury and accidents, impairs your judgment, increases forgetfulness, can cause depression, impacts your metabolism, and can cause serious health problems, such as heart disease, high blood pressure and more.  It’s healthy to spend time resting to recuperate and sleep when you need to, but also make sure you don’t become a couch potato either. If you don’t already, introduce exercise into your routine. Find an exercise routine you enjoy that can be as simple as walking or as physical as kickboxing but work it into your daily and weekly routine. Exercise is healthy for you mentally and physically. Work toward building the muscles you need to do your job, meet weight goals and relieve stress. Endorphins from exercising can help reset your system and help you recover from burnout in many ways and build endurance for the future. You are also physically using your body so when you do get back to work you will have the stamina to do the job.

There are many other tips to prevent and recover from burnout and if you are experiencing burnout or the symptoms of burnout, make sure to reach out so those who can help. Consulting a physician or mental health professional can provide you with specific tips for you to work through your burnout and can help you return to your normal self quickly.

For more information about burnout and how to prevent or recover from burnout, the effects of lack of sleep, and the benefits of exercise consider reading these articles:

Techniques for Dealing with Overwhelming Stress

To Recover from Burnout, Regain Your Sense of Control

Factor structure of the Maslach Burnout Inventory: An analysis of data from large scale cross-sectional surveys of nurses from eight countries

10 Things to Hate About Sleep Loss

Exercise: 7 benefits of regular physical activity

 

 

X