Volume 38 Number 5 | October 2024
Sarah Steinberg, MS, MLS(ASCP)CM, ASCLS Ascending Professionals Forum Vice Chair
A year ago, I shared my intimate experience with burnout. This is my phoenix story—how I not only survived but also began thriving, learning, and living again.
For those who read my previous article, “The Trials and Tribulations of Burnout,” in the October 2023 issue of ASCLS Today, I’m here to share how I resurfaced after facing the ultimate burnout of my adult and professional life. It’s true what they say: after hitting rock bottom, there’s nowhere to go but up. However, after being hit by burnout last spring and summer, I unfortunately kept falling. The fall semester was my worst. I dropped my doctoral courses, ended up in the ER for debilitating migraines, and faced a series of health problems that continued into the winter of 2024.
Yet, it was at this low point that my recovery began. Hitting bottom made me realize the importance of saying no. Every yes to others was a no to me. I learned to prioritize myself to be my best for my family, friends, students, and coworkers. My rise from burnout helped me rediscover my love for the outdoors, teaching, and the bench.
Burnout is terrifying when you’re in it, but I’m here to tell you there’s hope. This is how I became my own phoenix, rising from the darkness of burnout.
“Hitting bottom made me realize the importance of saying no. Every yes to others was a no to me.”
The Journey of Self-Care
To recover, I had to start with prioritizing myself. Self-care began as simply as a face mask at the end of the week instead of grading until 1 am. I took mental health days for myself and even gave one to my students, as we enjoyed a ski trip together to reconnect with our love for the outdoors. These small acts of self-care made me a better, more patient, and present mom and wife. This translated into my teaching, where I came into lab weekends invigorated and enthusiastic about sharing my passion for medical laboratory science. As a volunteer in ASCLS, I fulfilled my commitments with renewed energy and enjoyed the ASCLS, AGT & SAFMLS Joint Annual Meeting more than ever because of my return.
I’m powering through this summer as an educator, aiming to be the best version of myself for my students. If you’re facing your ultimate low, here’s my advice: practice self-care, fall in love with yourself again, rediscover your interests, and reignite your passions. Be the best you for yourself first.
My Advice for Burnout Recovery
- Practice Self-Care: Make self-care a non-negotiable part of your routine. It can be as simple as setting aside time for a hobby, taking a walk in nature, or pampering yourself with a relaxing activity. The key is to do something that rejuvenates your mind and body.
- Fall in Love with Yourself Again: Reflect on what makes you unique and valuable. Embrace self-compassion and forgive yourself for any perceived shortcomings. Celebrate your strengths and achievements, no matter how small they may seem.
- Rediscover Your Interests: Take time to explore activities that once brought you joy. Whether it’s a creative pursuit, a sport, or a leisurely pastime, reconnecting with your interests can reignite your passion for life.
- Reignite Your Passions: Identify what you’re passionate about and find ways to incorporate it into your daily life. Passion drives motivation and can be a powerful antidote to burnout. Engage in activities that align with your values and bring a sense of purpose.
- Set Boundaries: Learn to say no to commitments that drain your energy and time. Prioritize tasks that are meaningful and align with your goals. Setting boundaries helps protect your mental and physical well-being.
- Seek Support: Reach out to friends, family, or a professional for support. Sharing your feelings and experiences with others can provide relief and perspective. Consider joining support groups where you can connect with individuals who understand what you’re going through.
- Create a Balanced Routine: Establish a routine that balances work, rest, and play. Ensure you’re getting enough sleep, eating well, and incorporating physical activity into your day. A balanced routine helps maintain overall well-being.
- Mindfulness and Relaxation: Practice mindfulness and relaxation techniques such as meditation, deep breathing exercises, or yoga. These practices can help reduce stress and improve your mental clarity.
- Professional Help: If burnout feels overwhelming, don’t hesitate to seek professional help. Therapists and counselors can provide valuable tools and strategies to manage stress and recover from burnout.
- Stay Patient and Persistent: Recovery from burnout is a journey that takes time. Be patient with yourself and acknowledge your progress, no matter how incremental. Persistence in self-care and boundary-setting will gradually lead to sustained well-being.
Remember, the journey to recovery starts with acknowledging the need for change and taking small, consistent steps towards a healthier, more balanced life. By prioritizing yourself and embracing these strategies, you can rise from the ashes of burnout and thrive once again.
Sarah Steinberg is a Clinical Coordinator at Casper College in Casper, Wyoming.