How to Manage Burnout by Focusing on Daily Transitions

This article has been adapted from episode 141 of The Aspiring psychologist Podcast. If you prefer you can listen here or watch here. 

Managing and Reducing the Chance of Burnout is Possible!

In the latest episode of the Aspiring Psychologist Podcast, Dr. Marianne Trent hands over the reins to Dr. Claire Plumbly, who continues her insightful Burnout Bites series. This episode, the fifth in the series, dives deep into understanding how the transitions we experience throughout our day can either contribute to burnout or help us manage and prevent it.

Understanding the Role of Daily Transitions

Burnout is a complex issue that can develop slowly over time, often going unnoticed until it reaches a critical point. One of the key insights Dr. Plumbly shares in this episode is the importance of paying attention to the transitions in our day—those moments when we shift from one activity to another. These transitions can be particularly challenging, as they require different levels of cognitive and physical energy. If we don’t handle these shifts effectively, they can contribute to stress and, eventually, burnout.

The Importance of Micro Moments

Dr. Plumbly introduces the concept of “micro moments,” which are small pauses we can create between activities to reset and ground ourselves. In our busy lives, it’s easy to rush from one task to another without taking a moment to breathe and check in with ourselves. However, by intentionally creating these gaps, we give our nervous system a chance to settle, helping us to move fluidly through the day without accumulating stress.

Thumbnail for Ep 141 How to Avoid Burnout

Personal Experiences and Practical Examples

Drawing from her own experiences, Dr. Plumbly discusses how she used to rush from her work to pick up her children from school, often feeling irritable and disconnected. By making a conscious effort to stop working a few minutes earlier and take a short walk, she was able to ground herself and be more present for her children. This small change not only improved her own well-being but also enhanced the quality of her interactions with her family.

Checking in with Yourself

One of the practical strategies Dr. Plumbly suggests is the practice of checking in with yourself during the day. This involves scanning your body from head to toe, noticing any tension, and assessing the quality of your thoughts. Are you feeling stressed or overwhelmed? Do you need to stretch, move, or simply take a moment to breathe? By recognising your needs in these micro moments, you can take proactive steps to manage your stress levels.

Setting Boundaries and Delegating Tasks

Another key aspect of managing burnout is learning to set boundaries and delegate tasks. Dr. Plumbly points out that many of us struggle with this, either because we feel we should be able to handle everything ourselves or because we don’t trust others to take over. However, setting boundaries and delegating are crucial for preventing burnout. Dr. Trent’s decision to delegate the podcast hosting duties to Dr. Plumbly is a perfect example of this in action.

The Eight Pillars of Rest

To further support the management of burnout, Dr. Plumbly introduces Susie Redding’s “Eight Pillars of Rest,” a model that helps individuals identify what type of rest they need based on their activities. Rest isn’t just about stopping and doing nothing; it can involve various activities depending on what your body and mind require. Whether it’s solitude, movement, or social connection, recognising the kind of rest you need is essential for maintaining balance.

Looking Ahead

Dr. Plumbly concludes the episode by highlighting the importance of these strategies in protecting yourself from burnout. She also previews the final episode of the Burnout Bites series, which will focus on distinguishing between external and internal pressures—a crucial step in understanding where to focus your energy for change.

Conclusion

Burnout is not just about working too hard; it’s about how we manage the demands placed on us throughout the day. By paying attention to daily transitions, creating micro moments for rest, and setting clear boundaries, we can protect ourselves from burnout and improve our overall well-being. Dr. Claire Plumbly’s insights in this episode offer practical, actionable advice that anyone can apply to their daily routine.

For more in-depth discussions and practical advice, tune into the Aspiring Psychologist Podcast and explore Dr. Plumbly’s book, Burnout: How to Manage Your Nervous System Before It Manages You. Connect with Dr. Marianne Trent and Dr. Claire Plumbly on social media for additional resources and support.

Check out my books for Aspiring Psychologists here: https://www.goodthinkingpsychology.co.uk/my-books

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