“I’m burnt out from emotional labour”
As humans, we are wired to experience and express emotions. However, what many of us fail to realize is that emotions are not always a natural response to our surroundings, but can be the result of emotional labour. Emotional labour refers to the emotional work that goes into managing and regulating our emotions in order to meet the demands of a particular situation. Emotional labour is often expected of individuals in health-related professions, but is also prevalent in our personal lives. (Hello to the mother’s reading this post!)
Emotional labour can be both physically and mentally exhausting, leading to burnout and decreased satisfaction. In order to combat the negative effects of emotional labour, it is important to develop strategies to manage and regulate our emotions. Below are 10 strategies to help manage emotional labour:
Recognize your emotions: One of the first steps to managing emotional labour is recognizing your emotions. Once you have identified your emotions, you can begin to manage and regulate them.
Practice self-care: Self-care is essential for managing emotional labour. Engage in activities that help you relax and recharge, such as exercise, rest, or intentional movement.
Set boundaries: Set boundaries to protect yourself from emotional exhaustion. Learn to say no, and prioritize your own needs and well-being. Remember, the people who have a problem with you setting boundaries are often the people who have been taking advantage of you not having any.
Re-frame your thoughts: Positive thinking can help alleviate negative emotions. Try to re-frame your thoughts in a more positive or even neutral light. As humans, we spend an awful lot of time considering the negative, shift your automatic thoughts to explore the polar opposite - a very positive-almost-outlandish-thought. Now consider the spectrum you’ve created, the truth is that usually neither the very negative, or very positive thought holds any weight or will come true. A good strategy is to try to land somewhere in the middle.
Practice empathy: Empathy can help reduce emotional labour by creating a more compassionate and understanding environment. Put yourself in someone else's shoes, and try to see their perspective.
Use coping techniques: Coping techniques, such as deep breathing or visualization, can help you manage emotional labour in stressful situations.
Seek support: Seek support from friends, family, or a mental health professional when needed. Support can help you name , manage and regulate your emotions.
Practice mindfulness: Mindfulness involves being fully present and engaged in the moment. This can help you manage emotional labour by reducing stress and promoting relaxation. Intentionally connecting to the present moment has positive generalizations to other areas we are experiencing difficulty in our lives.
Develop emotional intelligence: Emotional intelligence involves the ability to recognize, understand, and manage your own emotions, as well as the emotions of others. When you can raise the awareness of the emotions you are experiencing, you can begin the take actionable steps to help regulate yourself.
Take breaks: Taking breaks, even for just a few minutes, can help you recharge and reduce emotional labour. Step away from a situation when you feel overwhelmed or stressed.
Emotional labour can take a toll on our physical and mental well-being. It is important to recognize our emotions and practice self-care, set boundaries, re-frame our thoughts, practice empathy, use coping techniques, seek support, practice mindfulness, develop emotional intelligence, and take breaks. These strategies can help us manage and regulate our emotions, reducing the negative effects of emotional labour. By taking care of ourselves, we can better navigate emotionally demanding situations and promote positive mental health.
