Thankfully, burnout has been studied for decades now, so we know a lot more about the causes than we used to! Burnout is even an official medical diagnosis, so doctors are taking it seriously. I used to think that burnout was caused by doing too much and not taking good enough care of myself (which definitely doesn’t help!!), but the “Areas of Worklife” model actually identifies 6 areas of imbalance that can lead to burnout. Do any of these apply to you?

Workload. Arguably the most obvious cause, when your workload outweighs your abilities and capacities, it cuts into your rest and recovery time and can make it difficult to restore balance. Recitals, tests, auditions, ensemble performances, student recitals, personal practice time, the list goes on and on!!

Perceived lack of control. Uh oh, this is a big one. Do you feel like you have autonomy over your work, education, and personal life? I can think of a few ways being a musician can pressure us into giving up control:

1. Needing to take every gig, job, or student in order to pay the bills
2. School determining how you spend your time and wreaking havoc on your priorities
3. Professors telling you what to practice and how to practice it (which is really helpful, but also makes us feel less in control)
4. School administration telling you when you have time to plan, or telling you that band has to be at Zero Hour (AKA the crack of dawn)

We have good reason to feel like things are out of control. But if this feels like you, ask yourself a few questions: “What is causing me to feel this way?” Do people expect you to answer emails instantly at all hours of the day? Do you feel like you’ll get behind if you aren’t practicing, working, or studying? Is your schedule or work so unpredictable that it’s impossible to effectively prepare?

After asking yourself what is making you feel like your life is out of control, ask yourself what you can do to improve this situation. Can you set better boundaries that separate home and work/school life more effectively? Can you practice some music for fun just for yourself that you’ll never need to perform or play in a lesson? Can you say “No” to some students, gigs, or shifts so that you have time to say “YES” to more of what you want or need? With these questions, you can identify what can be improved and what will stay the same no matter what you do.

Rewards. If the benefits and rewards do not match the time and energy you spent, it is not going to feel like the activity is worth it. Did you have to spend hours and hours to perform a piece of music that you didn’t even enjoy? We’ve all been there. Having to spend your valuable resources on something that isn’t worth it is incredibly discouraging. Consider communicating with your lesson instructor or boss that you could use more positive feedback. Maybe you’ve earned some vacation time, or deserve a raise. Maybe you need to take a step back and remember why you are doing this and refresh yourself on the benefits of your long-term activity. Or maybe you just need some CHOCOLATE because you’ve made it through a crazy day. Experiment with rewards that make you feel like your time and energy are well spent!

Community. A lot of the time, we interact with the same people on a daily basis. Burnout is contagious, and it’s easy to be emotionally affected by those around us. Do you feel like the relationships you have in school and work are supportive and trustworthy? We can’t always choose who we interact with, but we can choose to improve the dynamic. In school, you can choose to study or perform with musicians that are positive and hard-working. Consider only accepting music students that fit your studio’s values or communicate with the parents of students that are a drain on your energy and happiness. With music gigs and rehearsals, choose to communicate in a respectful, non-judgmental way and speak positively with those around you.

Fairness. Do you feel that you are treated fairly compared to your peers? If you feel like unfair treatment fuels your burnout, start by speaking up! Sometimes people are unaware of their biases or won’t take action until you ask for what you want. Do other students receive extensions on their assignments? Do other teachers receive more resources or funding than you? Could parents help you stock and set up the reception table at your next recital? Respectfully ask for what you need.

Values mismatch. If you highly value something that others or your organization do not, motivation can plummet. We’ve all probably experienced this in group projects in school where one person does all the work and the others slack off. Does your chamber ensemble or study group value hard work and dedication as much as you do? Do your colleagues value how your humor allows you to connect with others? Consider how important it is to you that you match your values to those of your organization or group.

Burnout might feel inevitable, but it doesn’t have to be a constant presence in your life. It’s a complex problem, but by exploring these 6 causes and attempting to make changes, you can make real progress towards a sustainable lifestyle and career and feeling more joy! If you find that despite your best efforts, little has changed, then see if it makes sense to stay or if it’s time to leave.

Take your time and work through these 6 areas with compassion for yourself, and with the support of someone who cares about you! I’m here cheering you on, and you’re not alone in this struggle. Be brave and reignite that inner flame inside you that shines brightly in every area of your life!

Sources: https://hbr.org/2019/07/6-causes-of-burnout-and-how-to-avoid-them

https://www.researchgate.net/publication/12693291_Six_areas_of_worklife_A_model_of_the_organizational_context_of_burnout

The post 6 Causes of Burnout: Musician Edition appeared first on Stephanie Hoeckley | Flute Lessons + Music Gamification for Dynamic Performance.

Do any of these thoughts sound familiar to you?

I can’t do this.

This doesn’t make sense.

I’m no good at this.

I know I am guilty of these sometimes!! These sneaky thoughts can creep in anytime, and they can be hard to catch because they feel like the truth! The problem with these thoughts is that, while they feel like the truth, they’re actually a big ol’ lie. And I don’t know about you, but I feel really uncomfortable with the idea of lying to myself. I always try to keep it real and give myself the straight truth. However, as much as these thoughts might parade as “real talk,” ALL of the thoughts above are lies. They’re missing one word that turns them into the truth.

This word is small, but deeply powerful: “YET.”

When we think of each of those sentences without the word “yet,” our brains take the thoughts literally, and they fill in the invisible blank with the only logical conclusion:

I can’t do this forever.

This doesn’t make sense and it never will.

I’m no good at this and never will be.

If you don’t fill in the blank with the word “yet,” you’re closing the door on growth and progress, and you’re allowing yourself to feel lost and stuck. “Yet” opens yourself up to unlimited future potential!

Why is it that “yet” makes such a difference? The reason is simple. It allows your brain to consider that those thoughts won’t stay true forever. It does this by turning a fixed mindset into a growth mindset. Do these mindsets sound familiar to you?

Growth Mindset: Noun. The belief that your learning and intelligence can grow and improve with time and experience. The opposite of a growth mindset is a fixed mindset. With a fixed mindset, skills and intelligence are fixed and remain the same over time.

Here are a few ways you can tell if you have a growth mindset:

I LOVE to learn, and deep down, I honestly believe that I can grow and improve in all aspects of my life. Sadly enough, this doesn’t make me immune from deceitful fixed-mindset thoughts. I have to keep an eye on my thoughts and identify where I need to add the word “yet.” The awesome thing is, it’s a really simple way to stay more positive while practicing or trying something new or difficult!

When you start adding the word “yet,” you can rest easy and trust that with time and effort, you WILL get to your end goal!

Try it out and let me know in the comments which devious fixed-mindset thoughts you are adding “yet” to today!

The post Are Any of These Sneaky Thoughts Limiting Your Potential? appeared first on Stephanie Hoeckley | Flute Lessons + Music Gamification for Dynamic Performance.