A Totally Warranted Podcast

Warrant Officer Burnout

• Season 1 • Episode 7

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In today's episode of a Totally Warranted Podcast we discuss Burnout. As Army Warrant Officers, our job comes with many challenges that can lead to burnout. Long hours, high-stress situations, and a constant need to perform at your best can all take a toll on your physical and mental health. Especially when you aren’t otherwise taking care of yourself. Burnout can lead to exhaustion, cynicism, and decreased productivity, making it essential to take steps to prevent it.

Not only do we go over tips to prevent burnout but we will also address tips to recover from burnout as well.


Links:

Emails: ChiefD@totallywarranted.com

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Military One Source: https://www.militaryonesource.mil/non-medical-counseling/military-onesource/military-counseling-for-stress/

National Crisis Line: 1-800-273-8255
National Suicide Crisis Life Line:  988

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WO Burn Out: Prevention and Recovery Tips

Show Intro: 

Hi, I’m Chief D, and you’re listening to a Totally Warranted Podcast. A Podcast where we discuss all things Chief. From how to become one, to when to retire and everything in between. In this podcast we’ll discuss topics surrounding your board packet, attending school, life as a warrant officer and beyond. So grab your favorite beverage, and sit back as I take you on the journey of life as a Chief.


Introduction:

Hello Hello Hello, and Welcome back to another Episode of a Totally Warranted Podcast, I’m your host Chief D! 

In case you missed it, I’m going to share this week’s affirmation of the week with you. If you’d like to catch these live on Monday’s you need to follow us on Facebook or Instagram so you receive these notifications. Links in the show notes.

This week’s affirmation is “I embrace the challenges that come my way as an Army Warrant Officer, knowing that each obstacle presents opportunities for personal and professional growth.” This week's affirmation is a nod to the concept that obstacles are merely opportunities to grow. When challenges arise and we overcome them we become more confident and trust in our skills more. Thus we are more likely to look at an obstacle as a time to showcase our skills rather than a time to break down.

Remember regardless of the challenge you have the opportunity to overcome it.

We are still running our reflective journaling stories for the entire month of August. If you would like to follow them for the opportunity to reflect on your career, you can catch them on Facebook and Instagram. If you miss a day, don’t worry the full feed is saved on Instagram in the Highlight Folder marked Self Reflect.

Last week we discussed where the Chief goes for help, where I highlighted a number of places you as a Warrant Officer or Service Member can seek mental health support. If you haven't heard it, be sure to check it out, if not for you, then you have the resources for a friend.

This week we are going to be discussing another hot topic in our community… Burn Out. Today, I will go over ways to prevent and recover from burn out. Remember, it is ok to take a knee. At some point we have to realize if we aren’t taking care of ourselves, we won't be able to truly take care of anyone. 

So, let’s get into it. As Army Warrant Officers, our job comes with many challenges that can lead to burnout. Long hours, high-stress situations, and a constant need to perform at your best can all take a toll on your physical and mental health. Especially when you aren’t otherwise taking care of yourself. Burnout can lead to exhaustion, cynicism, and decreased productivity, making it essential to take steps to prevent it. Here are some tips to help you avoid burnout as an Army Warrant Officer: 

(Let’s note, that all tips wont fit everyone circumstances and although some of them sound hard to action, in reality if you know your audience you can adjust the verbiage to ensure that the message you’re trying to get across about your needs is heard and understood.)

               1. Set Boundaries: One of the essential things you can do to prevent burnout is to set boundaries. Establish a schedule that allows for adequate rest and leisure time outside of work. It's crucial to maintain a balance between your work and personal life to avoid feeling overwhelmed. Learning to say "no" when you have too much on your plate is also important. It's okay to ask for help when you need it or delegate tasks to others. 

Working excessively late, over the weekends, and during leave are sure fire ways to fall into burnout quickly. Set the boundaries. They don’t have to be aggressively set in a way that makes people defensive toward them but can be casually discussed during initial counselings with your rater, through candid conversation and through practice. Set the line, and hold the line.

                  2. Practice Self-Care: Self-care is critical to preventing burnout. Take care of your physical and mental health by getting enough sleep, eating well, and exercising regularly. Regular exercise is a proven way to reduce stress levels, and it can also improve your mood and energy levels. It's also important to find activities that you enjoy and make time for them regularly, whether it's spending time with friends and family or engaging in hobbies or interests. Self-care can also look like quiet time reading a book, long soaks in the tub, or even motivating music on the way to your destination.

                 3. Seek Support: It's essential to have a support system to turn to when you're feeling stressed or overwhelmed. Connect with fellow Warrant Officers or other military professionals who can relate to your experiences. Support groups or mental health professionals can also provide guidance and support in managing stress and preventing burnout. Now as I mentioned last week these groups don’t have to look like pity parties or AA meetings. They happen naturally during the times where Warrant Officers get to meet and network amongst each other. Be it a Breakfast, a PT session or a celebration of the cohorts birthday anytime you have a group of 3 or more warrant officers you’ve got the perfect opportunity for support.

                4. Take Breaks: Breaks are essential to prevent burnout. Even a short break can help you recharge and refocus. Take advantage of your downtime and make sure to take your leave days when you can. When you're on leave, disconnect from work as much as possible to give your mind and body a break. I like to take a 10 minute break at least once an hour. I try to do it as often as smokers time smoke breaks (I don’t smoke for the record) but that short time up and out of my work space is often enough to help me refresh and refocus. I’ve been known to walk to the shopette for this reason as well.

               5. Prioritize Tasks: Prioritizing tasks is an important way to manage your workload and prevent burnout. Identify the most critical tasks that require your attention and tackle them first. Learning to prioritize tasks and delegate when necessary can help prevent burnout by reducing your workload and allowing you to focus on the most important tasks. I select the top 2 tasks that need to be accomplished for the day and then I execute on them. I use the rest of my time in the day for systematic or recurring tasks as well as planning out lower priority tasks for other days in the week.

               6. Practice Mindfulness: Mindfulness is a powerful tool for managing stress and preventing burnout. Mindfulness involves paying attention to the present moment without judgment, which can help reduce stress and anxiety. There are many mindfulness techniques you can practice, such as meditation, breathing exercises, or visualization. Regular mindfulness practice can help you stay calm and focused during stressful situations. I try to remember in the moment where things are happening outside of my control that I was put in this position for a reason. 

I often tend to visualize what the completion of the task is going to look like, and how it's going to feel before it's even here. And once I have that feeling soaked into my core, I push forward because I know it's achievable.

               7. Learn to Manage Stress: Stress is a part of life, but it's essential to learn to manage it effectively. Recognize the symptoms of stress, such as headaches, fatigue, or irritability, and take action to reduce stress levels. There are many stress management techniques you can try, such as deep breathing, exercise, or relaxation techniques. It's also important to find healthy ways to cope with stress, such as talking to friends or seeking support from a mental health professional, going to rage rooms, or even ax throwing. Yup, bet you didn’t expect those last two options to be on the list. 

Burnout is a real concern for Army Warrant Officers, but it's possible to prevent it by taking steps to manage your workload, prioritize tasks, and practice self-care. By setting boundaries, seeking support, and taking breaks when you need them, you can reduce stress levels and maintain your physical and mental health. Remember to practice mindfulness and stress management techniques to stay calm and focused during stressful situations. With these strategies in place, you can continue to perform your duties at your best while avoiding burnout.


Now let’s talk about burn out recovery…

Now, because we don’t listen and we are often an Army of one merely trying to make it, it is not uncommon to experience burnout due as an Army Warrant Officer.  Burnout can leave you feeling emotionally and physically exhausted but it is possible to recover from burnout with the right strategies and mindset. Let’s get into some tips to help you recover from burnout.

1. Take time off

The first and most important step in recovering from burnout is to take a break. This could mean taking a few days off or even a week or two. During this time, try to disconnect from work completely and focus on yourself. This means not checking emails, not taking phone calls, and not thinking about work. Instead, do things that make you happy and help you relax. This could be spending time with family and friends, going for a hike, reading a book, or anything else that you enjoy.

2. Seek support

Burnout can be a lonely experience, and it is important to seek support from family, friends, and colleagues. Talk to someone you trust about how you are feeling and what you are going through. This could be a fellow Warrant Officer or a mental health professional. Getting support from others can help you feel less alone and more understood. There is a great list of mental health support options in episode 6 “Where chief goes for help” that I will link in the show notes.

3. Practice self-care

Self-care is essential for preventing and recovering from burnout. This means taking care of your physical and emotional health. It could be getting enough sleep, eating a healthy diet, exercising regularly, meditating, or doing anything that helps you relax and recharge. Prioritize your self-care needs and make time for them in your schedule.

4. Set boundaries

One of the main causes of burnout is overworking and taking on too much. As a Warrant Officer, it can be challenging to set boundaries, but it is essential for preventing burnout. This means learning to say no to tasks that are not necessary or that you don't have time for. It also means setting limits on how much you work each day or week.

5. Prioritize tasks

Another way to prevent burnout is to prioritize tasks. This means focusing on the most important and urgent tasks first and leaving less important ones for later. Prioritizing tasks can help you manage your time more effectively and reduce stress. The Eisenhower matrix is the perfect tool to use where determining task prioritization.

6. Reflect on your values and goals

Burnout can also be caused by a lack of meaning and purpose in your work. Take some time to reflect on your values and goals as a Warrant Officer. What motivates you to do your job? What are your long-term goals? By reconnecting with your values and goals, you can find more meaning and purpose in your work, which can help prevent burnout.

7. Find a hobby

Engaging in a hobby or activity that you enjoy can help you take your mind off work and reduce stress. It could be anything from playing a sport to painting to gardening. Find something that you enjoy and make time for it regularly. My Hobby, is helping you 🙂

8. Practice mindfulness

Mindfulness is a technique that involves paying attention to the present moment without judgment. It can help reduce stress and improve overall well-being. There are many ways to practice mindfulness, such as meditation, deep breathing, or simply focusing on your senses. Try to incorporate mindfulness into your daily routine to help prevent burnout.

9. Learn to delegate

As a Warrant Officer, it can be challenging to delegate tasks to others, but it is essential for preventing burnout. Learning to delegate can help you manage your workload more effectively and reduce stress. Identify tasks that can be delegated to others and trust your team to get the job done. I try to be the Chief who teaches everyone what I do. The reason for this is 3 fold, 1 it prevents me from having to do it in my time off because someone else is trained, 2 it allows me to help mold and shape future warrant officers and outstanding AG Soldiers, and 3 it makes it easier to delegate. Can’t delegate a task no one knows how to do.

10. Learn to Say No

It can be difficult to say no, especially in the military culture. However, learning to say no is an important part of preventing burnout and managing your workload. If you are feeling overwhelmed or overworked, consider saying no to additional tasks or responsibilities.

11. Seek Professional Help

If you are experiencing severe burnout symptoms, such as severe depression, anxiety, or suicidal thoughts, seek professional help immediately. Mental health professionals can provide support and resources to help you recover and regain control of your mental health. 

Remember, taking care of yourself is essential to being the best Warrant Officer you can be.  Recovery from burnout is possible with the right support and resources. By taking a break, seeking support, reevaluating your goals, practicing self-care, setting boundaries, learning to say no, and seeking professional help when needed, you can recover from burnout and find balance in your life and career. 

There we have it, some quick tips on how to prevent and recover from burn out. Hopefully you’ve found this helpful. I have personally used this list to help me recover from a bad case of burnout, now using prevention strategies from this list I am living a happy and productive life free of burnout. 🙂

I will add links in the show notes to any of the resources we talked about in this episode. If there are any tips you think I need to add don’t hesitate to let me know! If you enjoyed today's episode please share it with someone in service who could use it. This information though directed at Warrant Officers can be directed at anyone in service. Also, make sure you follow the podcast so you can get notifications and stay up to date on new episodes. If you’d like to show your support we are selling our Acrylic Eagle Rising Keychains at $5 ea with the proceeds going to support podcasting expenses. 

Thanks for listening all the way through this episode, as I close I need you to remember to Stay motivated, keep pushing forward, and that your dedication as a warrant officer is totally warranted!

Outro: 

You’re listening to a totally warranted podcast. A podcast by chief for chief. If you’ve enjoyed what you’ve heard, would you mind leaving a review. A review lets others know that this podcast is worth their time and will help them on their journey to embodying Chief. We’ll see you next time.


Links:

Emails: ChiefD@totallywarranted.com

Support the Podcast purchase a keychain: https://www.totallywarranted.com/products/signature-eagle-rising-acrylic-keychain

Military One Source: https://www.militaryonesource.mil/non-medical-counseling/military-onesource/military-counseling-for-stress/

National Crisis Line: 1-800-273-8255
National Suicide Crisis Life Line:  988