As we step into the new year, NGO workers are poised to tackle fresh challenges with renewed energy and purpose. However, the emotional demands of their mission can still take a toll, potentially leading to burnout. I have put together four simple steps towards keeping your mental health in check. Whether you are setting new goals for the year ahead or simply seeking to maintain your well-being amidst the ongoing pressures at work, these tips will guide you in prioritising self-care and staying focused, ensuring a strong and resilient start to the year.
1. Recognise your limits
It is crucial to recognise when you are feeling fatigued or stressed. Burnouts, which are quite likely to make fulfilling your mission harder, are a result of ignoring these feelings. If you find yourself feeling this way, take a step back from your work to sit with these feelings. Being honest with yourself about what you can and can’t accomplish is a great way to recognise your limits. You can do this by breaking down tasks into manageable chunks and prioritising them to avoid overwhelming yourself. Use one of these listing tools, Todoist or Asana, to jot down everything that is in your head helping you to prioritise.
2. Set clear boundaries
You have the right to disconnect, which should be a regular practice. Disconnecting from work after hours is essential. Establish a clear separation between work and personal life by turning off work emails and notifications after hours and finding a way to move your ‘home office’ out of sight after hours. Studies show that around 71% of South Africans are actively disengaged at work, often due to excessive stress and lack of work-life balance. One should also consider participating in a digital detox to reduce stress and cultivate mindfulness. Smartphones come with built-in apps and timers to switch off notifications, set office hours on all your communication apps and clearly communicate what your communication boundaries are.
3. Prioritise self-care and practice mindfulness
It is imperative that you do not lose yourself amidst your work. Make time for hobbies or activities that bring you joy, such as baking, reading, or painting. Research indicates that engaging in enjoyable activities can significantly enhance emotional well-being. By regularly scheduling time with friends and family, you can combat loneliness and isolation. Social connections are vital for mental health, as they help alleviate feelings of loneliness that often accompany high-stress jobs, such as work within the NGO field. Come up with a challenge among your colleagues and friends, to do one thing a week that does not involve any internet connection but talking to a real person. Additionally, you could advocate for workplace initiatives like gym memberships, flexible hours, or mental health days. These initiatives can foster a supportive environment and help mitigate burnout, which affects nearly one in four employees globally.
Meditation is a great way to maintain your mental health further. Simple practices such as mindful breathing or yoga help manage stress and enhance emotional resilience. Studies show that mindfulness can effectively reduce symptoms of anxiety and depression among workers in high-stress environments. Take time to reflect on past accomplishments and lessons learned. Celebrate your progress to boost self-esteem and purpose. This practice can be part of a broader “New Year’s Reflection Framework”, where you identify three key lessons from the past year and set one actionable goal for the next. Check out Headspace and Breathwrk for meditation and reminders to breathe. Headspace is known for its structured courses and personalised approach. It offers guided sessions and a sense of community through group meditations, while Breathwrk focuses on neuroscience-based breathing exercises to improve stress, anxiety, sleep, and focus. It offers customisable sounds and visuals to enhance the breathing experience
4. Engage in physical activity
Activities like gym or yoga enhance psychological benefits by fostering greater awareness of bodily sensations and emotional states, which can motivate individuals to maintain exercise routines despite the amount of discomfort or challenges. A social aspect of physical activity within your work team can amplify the positive effects on mental health by providing support networks. A great way to start getting physically active is by adopting the “active recovery” approach, a commonly used method by athletes, involving engaging in low-intensity physical activities to facilitate physical and mental rejuvenation. This method can be particularly beneficial for individuals experiencing prolonged stress, as it promotes gentle physical movement while allowing for mental relaxation. Incorporating low-intensity activities like yoga or walking can reduce stress and improve mood by releasing endorphins. For example, a 30-minute morning walk can help set a positive tone for the day by boosting mood and energy levels.
NGO workers dive into the new year with renewed purpose. It is time to remember that saving the world starts with saving yourself. It can be safely said that recognising your limits, setting boundaries, and prioritising self-care are not just niceties but necessities for avoiding burnout and maintaining the energy needed to tackle the world’s most pressing challenges. So, let’s make this year about not just changing the world but also about changing how we care for ourselves in the process. By doing so, we can ensure that the passion for making a difference doesn’t fade but instead fuels a resilient and impactful journey ahead!
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Imaan Asmal is an intern at The Workroom and Student of Political Science at UCT
