The Resilient Person – Overcoming Burnout

Are you feeling tired? Uninspired? Like there’s too much to do? You’re not alone. These are all typical signs of the very common experience of burnout. But the good news is, you can overcome burnout and build your resilience in your every day life just by making a few simple changes. 

Theology of The Body reminds us that although the world is fallen, God is working through us to build the kingdom or set the world on fire. That rebuilding starts in our lives and our relationships. Sometimes that job can feel too hard, like we can’t do it on our own, and of course we can’t. But there are a few tips we can draw from the Theology of the Body to persevere even when we feel burned out. First we need to keep our eyes, not on what’s in front of us, but rather on how God wants to work through us to make the situation into what he wants it to be. Second, we need to remember that it isn’t all up to us. We need to keep bringing the situation to God and asking him to help us discern the next small step. Third, we need to lean into virtue. We need to prayerfully ask, “What are the virtues or strengths we need to apply to this situation to glorify God in our response?” Fourth, we need to look at failure–not as a closed door–but as feedback that we bring back to prayer and then leads us back thought these steps until we find the solution. If we can work this process, we can fulfill the promise that St Paul makes in Romans 8:28 that to those who love God, all things work to the good.

Here are three, small, concrete changes that will help you overcome burnout and build your resilience:

1.  Center Yourself– When you’re struggling to recover from a setback or disappointment, before doing anything else, the first step has to be centering yourself.  First, bring the situation to God, pray, “Lord, help me rest in you, trust in your grace, and gather the resources and support I need to make a plan and see this through.”  Then refocus on yourself on a goal–any goal–that represents the next small step you can take.  You’ll feel less like running away if you can identify the next step forward and focus on gathering the resources to help you take that next step.

2.  Get Out of the Tunnel–We often find it hard to bounce back from disappointments because tunnel vision causes us to get stuck trying to find the ONE BIG THING we can do to solve this problem ONCE & FOR ALL.  Especially with more complicated situations, there is rarely one thing you can do to make the problem disappear. Instead, concentrate on the next small thing you can do to EITHER address the problem OR insulate yourself from the problem OR BOTH.  Focusing on small steps you can take in several areas– instead of searching for ultimate answers to the one big question–allows you to come out of the tunnel and begin to see new options on the horizon.

3. Make A “Got It Done” List–We all know about To-Do lists but what about making a “Got it Done” list?  Sometimes we struggle with bouncing back from a problem or setbacks because we feel like we’re  just not up to the challenge.  You can combat these feelings by intentionally calling to mind–and better yet, writing down–all the PAST times in your life when you were sure you weren’t up to a challenge but, through God’s grace and your good efforts, you managed to succeed.  Making a “Got It Done List: will help you remember that you have conquered many difficult situations before and remind you that between you and God, there is nothing you can’t handle moving forward.

For more on overcoming burnout and effectively handling the stress in your life, check out Unworried—A Life Without Anxiety and visit us online at CatholicCounselors.com.

Our Lady of Sorrows–A Celebration of Resilience

sorrows

Today is the Feast of Our Lady of Sorrows, the day we reflect on the “seven daggers” that pierced Our Lady’s heart.  Namely,

  1. The Prophecy of Simeon. (Luke 2:34–35) or the Circumcision of Christ
  2. The Flight into Egypt. (Matthew 2:13)
  3. The loss of the child Jesus in the Temple. (Luke 2:43–45)
  4. Mary meets Jesus on the way to Calvary.
  5. Jesus dies on the cross. (John 19:25)
  6. The piercing of the side of Jesus, and Mary’s receiving the body of Jesus in her arms. (Matthew 27:57–59)
  7. The body of Jesus is placed in the tomb. (John 19:40–42)

This day is really an opportunity to reflect on the Blessed Mother’s ability to persevere in the power of faith; to remain steadfast in the face of the challenges she encountered in her life.

Her faithfulness is an example to all of us when we face adversity.  Resilience is what psychologists refer to as the ability to bounce back from hard times and to persevere despite the challenges we face.  In addition to turning to God in prayer when we are struggling, here are 10 things you can do to cultivate resilience in your life.

1. Make connections. 
Good relationships with close family members, friends, or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find that being active in civic groups, faith-based organizations, or other local groups provides social support and can help with reclaiming hope. Assisting others in their time of need also can benefit the helper.

2. Avoid seeing crises as insurmountable problems.
You can’t change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations.

3. Accept that change is a part of living. Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.

4. Move toward your goals. Develop some realistic goals. Do something regularly — even if it seems like a small accomplishment — that enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?”

5. Take decisive actions. Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.

6. Look for opportunities for self-discovery. People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, greater sense of strength even while feeling vulnerable, increased sense of self-worth, a more developed spirituality, and heightened appreciation for life.

7. Nurture a positive view of yourself. Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.

8. Keep things in perspective. Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion.

9. Maintain a hopeful outlook. An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear.

10. Take care of yourself. Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.

Additional ways of strengthening resilience may be helpful. For example, some people write about their deepest thoughts and feelings related to trauma or other stressful events in their life. Meditation and spiritual practices help some people build connections and restore hope.

The key is to identify ways that are likely to work well for you as part of your own personal strategy for fostering resilience.

To learn more about developing your capacity to bounce back in hard times, please check out God Help Me, This STRESS is Driving Me Crazy!  Finding Balance Through God’s Grace.