President, GroupWorks Global; Associate Adjunct Professor, University of Pennsylvania; Executive Director, Coaching Leader Program, Author.
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The Covid-19 pandemic added a lot to our professional plates. Too much. As if concerns surrounding routines in flux and dizzying policy pivots weren’t enough, the Great Resignation turned businesses upside down, leaving exhausted workers in its wake. A quick Google search, “How to combat burnout at work during the pandemic,” yields 11 million results. As we approach our third year living through one of the most significant events in modern history, many leaders are still struggling to adjust themselves and their teams to the “new normal.”
The struggle of working through the pandemic has changed clients’ frames of mind since the beginning of the pandemic. In interviews with leaders, in 2020, many leaders reported they felt more productive working at home. They savored the small perks of an otherwise dark period, like the extra time gained by eliminating their commutes. As the pandemic raged on, those same leaders began to report hitting a wall. Although some scientists point toward clues that we may soon be starting to come out of the pandemic, the future remains uncertain for fatigued professionals and the industries in which they serve.
The challenges brought on by the pandemic leave many feeling as if they are treading water. Still, there are things we can do to fight fatigue on the job and clear the way for a powerful reboot.
What Causes Job Burnout?
First, let’s understand the cause. Psychologist Christine Maslach pioneered research on job burnout and defines it as a "psychological syndrome involving emotional exhaustion, depersonalization, and a diminished sense of personal accomplishment." Her research shows three key factors that contribute to burnout at work: exhaustion, cynicism and the lack of professional efficacy.
It’s no surprise that when exhaustion and cynicism are high and professional efficacy is low, people tend to disengage, and burnout happens. Plenty of articles explain how to combat exhaustion in high-pressure jobs. Others talk about overcoming enthusiasm-draining cynicism. Perhaps the most complex areas to address is professional efficacy.
Professional efficacy comes from the theory of self-efficacy, which social cognitive psychologist Albert Bandura defined as "people's beliefs about their capabilities to produce designated levels of performance that exercise influence over events that affect their lives. Self-efficacy beliefs determine how people feel, think, motivate themselves and behave."
Professional efficacy is, simply put, the feeling of being on point at work. David Rock explains more specifically that employees need to have a sense of status, certainty, autonomy, relatedness/community and fairness. During current times, certainty and relatedness are both large hurdles even if the other factors are present. Professional efficacy can be a logical first step in squashing burnout. Why? Because, psychologically speaking, being happy and engaged at work requires you to have confidence in your abilities. So, if you or your team members are starting to feel burned out, focusing on increasing professional efficacy can make a huge difference.
Below, I’ve outlined steps that will help you refocus, reboot your engagement and stay on point — despite the challenges brought on by the pandemic.
How To Increase Professional Efficacy
1. Give yourself enough credit. Do an audit of your growth and accomplishments over the last two years. Be sure to count all achievements, large and small. The measure of growth on the job isn’t limited to public recognition, like promotions or awards. Be sure to add up the smaller wins that made a positive difference in your day-to-day life. Perhaps you created a peaceful workspace at home or learned the finer points about video conferencing. Maybe you were able to spend more quality time with your immediate family or start a new hobby. Think of everything you’ve learned and done over the past two years and write it all down. The list may surprise you.
2. Focus on what you love. We all have things we do not like to do at work. In the throes of burnout, we tend to spend more time dreading those tasks. To make the shift toward doing what you are passionate about, set aside time for reflection and planning. What do you really want to be doing? Think about the last situation you were in at work where you really felt you were connected to your passion. Then, find creative ways to spend more time working on the things that bring you energy.
3. Fire up your synapses. As humans, we are hardwired for lifelong learning. The pursuit of knowledge helps us satisfy our innate desire to learn and grow. Be sure to select subject matter or an activity that sparks your interest or enjoyment and does not add to your burnout. Examples are learning a few words a day in a foreign language, reading an article about your profession, picking up an instrument or starting a new workout routine. Find activities that are enjoyable and are just challenging enough to stimulate you mentally or physically.
4. Connect and learn. Join a professional association, a learning community, a social media group and start connecting with those in and around your field or area of interest. Exchange ideas and learn what they are doing to make things work in this challenging environment. Boost your skill set by participating in career-enhancing webinars. Go a step farther and further your education through degrees and certificates. Being in connection with others will help you feel more grounded in your profession.
If the thought of tackling this on your own feels like adding a dreaded “to-do,” resist the urge to put it on the back burner. Seek out help from trusted advisor, coach or therapist who can help you find your footing and get back on track.
Here’s to crushing your new normal!
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