How can we avoid burnout?

burnout 2

We recently hosted another free webinar: We can avoid burnout! Here's what we discovered...

 

According to our attendees, feeling drained was their biggest sign that they were approaching burnout.   Other tell-tale signs were finding themselves addicted to screen time, and over-eating.

A colorful bars on a white background Description automatically generated

So what can we do to avoid burnout?

Here’s what our participants said helped them avoid burnout:

Notice how many of these things cost nothing and only take a few moments.  Have a read and be inspired. 

  • Good boundaries
  • Pausing before reacting
  • Getting back into meditation
  • Booking a ‘me’ day
  • Going to bed earlier
  • Yoga
  • Walk in nature every day
  • Drink enough water
  • Being less driven with myself about getting things done on my ‘to do’ list. 
  • Delegating more! 
  • Get off my phone 
  • Asking partner to take a responsibility from me, FULLY, so it’s not help me out, it’s actually owning it so it doesn’t take space in my head anymore. 
 

A sense of purpose

Another thing that helps you avoid burnout is having a sense of purpose in your life. Here’s what our participants said gives them a sense of purpose:

  • Living intentionally, being mindful where I put my time and energy, feeling in alignment 
  • Meaning, or joy, comes for me when I sing lovely choral music e.g. Verdi’s Requiem 
  • Finish my stories and ask someone to read them, get them sent to a publisher!😍 
  • Making memories with my friends and family – isn’t that we’re all here for?! 
  • My work with Rites for Girls, singing, walking, tending to my animals, gardening, writing. 
  • Spreading creativity to all so that they can use it as a self-help tool
  • Mentoring young people, volunteering 
  • I really enjoy being helpful to others, that gives me purpose 
  • My children, good friends, clients.  Growing and learning, stretching myself!  About to learn to kayak ahead of a holiday with my daughter – didn’t expect to be doing that at my age! 
 

We asked our participants: what's one thing you'll do this week to help avoid burnout?

 

  • SING 
  • I’m going to see the outside world more often – and NOT through the window! 
  • I am going to not feel guilty anymore about giving myself time to breathe 
  • I’m going to be mindful that what gives me purpose and also nourishes me. 
  • Write one positive thing I’ve done each day 
  • Take up yoga again and set time aside for me every day 
  • Short walk at work every day. Breathing and meditation regularly 
  • Stick to my reading 
  • I’m going to book Wednesday afternoon as a ME day….details of what will fill it TBC (dance/write/draw/create) 
  • I’m going to continue to carve time for the things I need for me: yoga, swimming, cycling, reading, singing, quiet 
  • I am going to go outside more – “nature snacking” – breathing and listening to the birds for 5 minutes 
  • Habit stacking! 
 

Feedback from the webinar

“Do it!  I really enjoyed giving myself this time, I’ve come away with practical tips, resolve, and was inspired.”

The time went very quickly! As a free resource it was amazing. I could very happily have spent longer. Thank you!”

“It will help you gain insights about yourself and get great ideas on helping recognise the signs of burnout. It is nurturing and positive in a very gently supportive way

“Reminder of the importance of looking after myself and putting myself first and the motivation to make some changes”

“Thank you for an inspirational workshop. I got some really great ideas to implement stress relief for myself.”

The next in our series of free webinars and events is our upcoming Lunchtime Live…

 

Lunchtime Live: Smooth Transitions – Making the leap to the next school year stress-free

As the school year is coming to a close, an issue that is on many parents’ minds is: How can I help my child move up a year happily? Particularly if you’re navigating the change from primary to secondary school, but at any age, moving up a year can bring challenges: new teachers, new classroom, subjects, friendship groups, and potentially… a fresh start! How can we help our children navigate this shift, making it calm and well supported, both for them and us as parents? Join  Kim for an informal chat (bring your lunch!) as she discusses this topic for about 30 minutes on Facebook Live.

Monday 1st July
12.30pm

Book onto this event here.

And if you’re looking for meaningful work, train with us!  Book a free webinar to find out about our training here: Rites for Girls training

Thriving at Work: Mental Health Support for Women

Did you know that working women struggle more with their mental wellbeing than men? Why might that be?

May is #MentalHealthAwarenessMonth,  and we’re raising awareness around the unique struggles faced by women in the workplace, including their mental health.

46% of working women report exhaustion compared to 38% of men (from a recent study from the McKinsey health institute) with women of colour even more affected. And women employees are struggling disproportionately with their mental health too – with 5% lower scores reported on mental health and 7% lower scores on spiritual health.

The number of women in top-earning positions has increased from 17% in 2015 to 28% in 2023 (according to the World Economic Forum) but while the financial balance is improving, well-being does not seem to be.

What are the biggest struggles that women face in the workplace?

From burnout to impostor syndrome, there are a range of issues that contribute to statistics on working women’s mental health. Research has shown that working women are twice as likely to experience depression or Generalised Anxiety Disorder, with different factors that exacerbate this, from pay inequity microaggressions.

Many women experience burnout at a rate higher than men – but is this exacerbated by unrealistic expectations placed on women? Women have the added pressures of balancing work with family, and high-pressure, leadership roles mean women often have to make big sacrifices. Women are often in charge of managing teams in work which can involve a lot of emotional pressure to ‘take care of their team‘ through crises and challenges. This takes its toll in terms of time and energy.

Work-life balance is also a key issue women struggle with, with the current hybrid or remote working climate bringing fresh challenges. Particularly for women who are balancing parenting with working, it can create a sense of always being “switched on”, and struggling to draw boundaries with work – leading stress to seep over into personal life. 

And, employees with diverse backgrounds are particularly affected by poor work-life balance, with 41 per cent of women of colour believing their work does not allow for healthy integration of their personal and professional life – 10 per cent more than white women.

What can we do about this?

Firstly, identifying “green flags” in potential workplaces can make a significant difference:

  1. Collaborative, Supportive Environment: Seek workplaces where teamwork is valued, and support is readily available. An environment that fosters collaboration over isolation is key.
  2. Equal Structure with Mutual Respect: Look for organisations where everyone’s voice is heard and valued equally. Avoid settings with hierarchies that overshadow individual contributions.
  3. Open Communication: Choose workplaces where issues are openly discussed and addressed. Encouraging transparent communication allows for problem-solving and fosters a supportive culture.
  4. Sense of Purpose: Pursue roles that align with your values and contribute to a meaningful mission. Finding purpose in your work can boost motivation and overall satisfaction.

While systemic issues like equal pay require broader action, there are steps women can take on an individual level:

  1. Build Support Networks: Connect with allies both at work and home. Starting a support group or forum can provide a safe space to discuss shared challenges and find solutions together.
  2. Seek Guidance: Don’t hesitate to reach out to HR or your manager for support. Many workplaces offer resources like mentoring or therapy. Remember, you control how much you disclose about your mental health.
  3. Evaluate Leadership: Assess the inclusivity of leadership within your organisation, especially towards women of all backgrounds at every managerial level. Welcoming and encouraging environments contribute to higher levels of mental well-being. Consider if management is open to feedback and committed to promoting well-being.
  4. Explore Better Opportunities: If your current situation doesn’t support your well-being, consider finding work that aligns with your values and brings meaning to your life.

Embracing New Work Paradigms

Many women are tired of the old, rigid structures of traditional workplaces. We yearn for something more flexible, something that allows us to contribute meaningfully to both our well-being and our communities.

That’s exactly what we offer to our Girls Journeying Together Facilitators. Many of them come from successful corporate backgrounds but felt burnt out and in need of something more. Our training provides them with an opportunity to make a real difference in the lives of preteen girls and their mothers. 

Our Facilitators find fulfillment and deep connections in their work. Mothers among them report becoming better parents and everyone gains a supportive sisterhood of colleagues.

If you’re looking for meaningful employment, that fits alongside your work and other commitments, and want to learn more about our training, click the link below:

https://www.ritesforgirls.com/facilitator-training/ 

Is a smartphone-free culture possible for our children?

 We think yes… and no!

When smartphones were invented 15 years ago, they seemed like a great idea – at first.  We could work on-the-go, connect, watch videos, find our way, and we had Google in our pocket.  All very appealing for most, but not good news for our children.   Smartphones are inadvertently damaging their mental health.  Depression and suicide in children has rocketed since 2012.  Why?  Well, researchers have concluded that it’s a lot to do with the impact on children of having a smartphone and exposure to social media.

Figure 9: Percent of U.S. adolescents and adults with major depression in the last year, 2005-2021. Source: National Survey of Drug Use and Health.

How bad is it?

Right now, 97% of 12-year-olds in Britain have a smartphone, showing us how important it is to focus on this issue, especially as 92% of UK parents think social media negatively impacts teens’ mental health.   Parents didn’t grow up with smartphones and social media, so we’ve no model for how to introduce it safely into our children’s lives.  That’s what we now have to figure out.

Social media apps are designed to turn a profit which they do by selling ‘our attention’ to advertisers – we are the product they sell!  The more we can be tempted to watch and scroll, watch and scroll, the more money they make from advertisers.  Addictive algorithms hook us in and keep us online.  Our children are particularly vulnerable to the unregulated content which is designed to capture attention by creating longing or giving dopamine hits.   Particularly since 2020 with the explosion of Tiktok, we’ve seen a rapid escalation in just how addictive the content has become.  While Facebook and Instagram’s algorithms traditionally responded to the popularity of the person posting, Tiktok’s algorithm is more responsive to the user: it primarily relies on the different actions a user takes on the platform in real-time.  If you ‘like’, ‘save’, or watch all the way through a video, the next video TikTok offers you will be similar.  This reinforces your views, connects you with others who share your opinions, and then leads you down the rabbit hole of gradually exposing you to more extreme content, including themes of suicide and violence, in the platform’s attempt to keep you on the app.  The evidence that social media and gaming is harmful to children is irrefutable.

When children create their own social media content, their self-worth becomes entwined with gaining likes and followers.  Their self-esteem is further damaged by trolls posting negative comments and, at its worst, cyberbullying has led some teens, such as 14-year-old Mia Janin, to take their own life in despair. Unattainable beauty standards, particularly for girls, causes body confidence issues, and self-hatred. Filters, editing, and the dreaded FaceApp leads commenters to compare themselves negatively and wonder how an influencer’s skin looks so “perfect” not realising that it’s not real. 

Social media has also led to children spending less time outside or with each other.  Dr Vivek Murthy identified a 70% decrease in our young people spending time in person with friends from 2000 to2020 because they’re communicating across an app instead.  Tweens tell us they feel more comfortable communicating by text than face-to-face.  They’re losing the ability to strike up a conversation in person and are becoming socially reticent. 

We can change this!

Those who care most about children’s well-being can protect them by acting collectively.  Parents, grandparents, and those who work with children can gain influence by working together.  Parents can communicate (using smartphones!) to agree age restrictions for phone use, to liaise with schools, and to petition parliament.

First steps

It’s too easy for our children of any age to open a social media account.  While all social platforms have an age restriction, there’s no requirement to provide proof of age.  So, let’s change that by making the social media companies responsible for policing their age restrictions.  Recently Florida governor Ron DeSantis signed a bill that will ban under-14s from social media  – and will remove any existing under-14 accounts from social media platforms.  Any platform violating these rules will have to pay a fine of up to $50,000 – a great way to put pressure on these companies, hit them where it hurts. 

Locally, what can we do? Daisy Greenwell co-founded Smartphone Free Childhood in the UK, which exploded in February 2024 with over 10,000 new members and counting, in regional groups across the UK.  Daisy was inspired by a phone call from a teacher who plans to turn his network of 25 primary schools across the South West into smartphone-free schools by only allowing retro-style phones, no smartphones, and to make it a part of the uniform policy.

Author and Rites for Girls founder, Kim McCabe says: “It is possible to create a smartphone-free culture and to hold firm despite pushback from our youngsters.  Now that smartphones have become such a generally accepted feature of our children’s lives, this will certainly take resolve, but parents are uniting as recognition is growing for the need to protect our children better.  Parents and teachers can take a stand and lead the way.   First, we check our own smartphone use.  We cannot ask children not to do what we are doing.  For the adults: no phones at mealtimes, or in classrooms, phones left downstairs at bedtime, apps installed to limit social media use.  First, we reduce our addiction; we model healthy phone use, and only then can we insist that our children follow our lead.   ’Social media breaks’ and ’digital detoxes’ have been on the rise in recent years, as we all recognise how rarely we find our mood improved by time spent on social media and yet how hard it is to put down.”

“In addition to reducing time online, we also need to teach our children how to be healthy online.  Just as we taught our children road safety, we must walk alongside them in the digital world too.  So, again, first we need to learn how to do this ourselves.  Preparing our children for a digital world has become part of our parenting job.  While we want to keep them away from the destructive effects of social media for as long as possible while they’re young, we also need to prepare them for living with it as they grow up.  It’s not all bad.  We want them to have access, in as healthy a way possible, to the huge potential for learning, connection, and power to effect change.  This is the adult’s role, to figure this out and be involved.  Luckily there’s lots of free guidance online for how.  Together we can do this.”

“Then look out for smartphone-free zones for your children.  You can’t play football and scroll, you can’t be at drama club, or play in the garden or park, or ride your bike and scroll.  At Rites for Girls our Girls Journeying Together groups are phone-free, and offer a safe place for girls to make friends, and learn what they need to know as they grow up to take care of their social, emotional and physical well-being.”

What could work for your family?

Is the answer going back to retro phones? Is it having smartphone-free Sundays? Is it collaborating with other parents to ensure children are often free from the clutches of their phones?  We’re curious about what you think.

And if you’re a mother (or concerned adult) who wants to work with children and keep them away from smartphones, and you’re interested in learning how we’ve created smartphone-free spaces for girls, you can learn more about training with us here.

What is meaningful work? And how can we find it?

While a YouGov poll concluded that only 17% of British workers claim to love their job, a Conference Board 2023 survey saw that women are almost 4 points behind men in terms of job satisfaction. And what is it that holds women back from applying for a role they really want? 

Continue reading