TAKE ACTION TO BEAT BURNOUT
Q: My dad has been diagnosed with Parkinson’s disease, and my kids are 13 and 17 and struggling in school. On top of that, I used to love my job, but the company’s been sold twice in five years, downsized at every turn, and I’m doing the work of three people. Sometimes I just want to get in my car and drive away. What’s wrong with me?
— Maria C., San Diego
A: Our guess is that you’re suffering from burnout, an all-too-common condition that combines physical and emotional exhaustion from handling ongoing — and seemingly never-ending — problems and depression.
A new study of 1,386 teachers in New York City revealed that 10 percent of women and 7 percent of men registered that combo of mental exhaustion and signs of depression, such as not taking pleasure or interest in things you once enjoyed, like your job.
And burnout takes a toll: It’s associated with heart disease, high blood pressure, being overweight and diabetes.
But Maria, don’t despair. You can cool down your burnout and protect your health without running away from home! Try these techniques: •Move it! Don’t tell yourself you’ll exercise tomorrow. Do it today. Take a 10-minute walk (heading for 30 to 60 minutes daily; after you’ve mastered that, go for 10,000 steps daily). It’ll ease mild depression and counteract burnout’s damage to your cardiovascular system.
•Practice mindfulness. In a University of Wisconsin study, many teachers who practiced mindful meditation prevented burnout.
•Draw a line between home and work. Getting texts from your kids while you’re working and checking work email at home boosts burnout. Set aside 15 minutes after dinner to read office email, ask your kids to call/text you just once after school (unless there’s an emergency), and no digital devices in the bedroom.
•Get help. There are elder-care organizations, support groups and visiting-nurse services that can help you manage your father’s illness. Take advantage of them pronto. It will be good for Dad, too!