Strategies to help HR professionals overcome burnout

The pandemic has made the already challenging job of being a human resource professional even tougher. Over the course of the past year and half, HR professionals have had to quickly develop ways to adapt how they conduct essential business functions. Many of them shifted to offside or hybrid work arrangements, furloughed and laid off employees — then rehired them in a highly competitive job market — redesigned workflows and staffing plans, managed remote open enrollments and lived in a constantly changing environment both at work and at home.

All of this stress is taking a toll on HR professionals. A recent report, the 2021 Pulse of HR Report, which gathered data from 1,000 U.S. HR professionals, found that 98% of HR leaders said the pandemic has transformed their role and 70% said that this past year has been one of the most stressful of their careers. Another report found that 77.3% of HR professionals surveyed reported experiencing burnout during the pandemic, an increase from 59.6% in February 2020.

How HR professionals can overcome burnout and rebuild resilience

If left unaddressed, the ongoing stress that can lead to burnout can have a significant impact on both physical and mental well-being. In addition to an increased risk of depression, anxiety and insomnia, constant high levels of stress can increase the risk of heart disease, migraine and other headache syndromes, high blood pressure, diabetes, gastrointestinal disorders, back and neck pain and other chronic health problems, and can weaken the immune system.

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There are several strategies that HR professionals (and any other employees experiencing burnout) can adopt to better manage stress and decrease the symptoms of burnout and its effects on health and well-being:

• Acknowledge and defuse negative thoughts: One of the lesser-known symptoms of burnout is negative self-talk, which can increase stress levels. The first step to stopping these negative thoughts is to acknowledge what you’re thinking, then ask yourself what fact-based evidence you have to support these thoughts. Acknowledge that what you’re feeling is colored and amplified by the stress and anxiety you’re living with. If you have trouble breaking a negative self-talk loop, try talking about your thoughts with a trusted friend with a different perspective. And if your negative thoughts are focused on a specific task you’re having difficulty handling, try breaking the task into smaller, manageable parts.

• Set boundaries: Being always on and accessible to your colleagues can quickly lead to burnout and emotional exhaustion. In the current environment, you’re facing constantly competing priorities and multiple problems that need quick resolution. But in most cases, the issues do not need to be resolved immediately. In fact, making speed the most important factor in problem solving has the potential to lead to less effective solutions. Don’t allow work to take over what should be your time off, whether that’s your morning or evening at home or your PTO. Let your co-workers know what your work hours are and, unless there’s a true emergency, disengage from work outside those hours. An added bonus — when you model work-life balance, your team is also more likely to follow the same healthier behaviors.

• Prioritize healthy habits: Choose a healthy diet, incorporate exercise into your day — whether it’s a few 10-minute walks or a 30-minute swim — and practice stress management techniques such as breathing exercises, mindfulness practices or yoga or other movement based practices. It’s also important to take steps to help you get good, deep sleep each night. Stop screen time at least an hour before bed, don’t work in bed and make sure your sleep environment is dark, quiet and cool.

• Ask for help: As an HR professional, you’re usually the person being asked for help, but remember, you can ask for help and support when you need it too. If you’re overwhelmed with your workload, talk to the person you report to and ask for extended time for projects or additional help. If you feel like burnout, anxiety or depression are impacting your physical and/or mental well-being, arrange a virtual or in-person appointment with a mental health provider who can help you build coping strategies and recommend other treatment options.