Listening to Yourself: Mental Health, Burnout, and the Deaf Experience.

In the midst of advocating for the Deaf community and working within the sector, I’ve realised that prioritising my mental health is just as vital as the impact I aim to create and the skills I strive to develop. I genuinely love my work and am constantly seeking opportunities to make a difference and further hone my abilities.

However, my passion for this work comes at a hidden cost: my mental health. The Deaf sector is relatively small, and we often find ourselves juggling multiple responsibilities, which can take a toll on our well-being.

In 2021, I faced severe burnout, waking up each morning with a sense of dread and grappling with feelings of worthlessness and a desire to disappear. Although I had suicidal thoughts, I wasn’t game to act on them. It wasn’t until my colleagues intervened and encouraged me to take two weeks off that I realised I was in the throes of severe burnout.

Those two weeks proved to be exactly what I needed. With lockdowns easing, I took the opportunity to explore outside during the first week. However, the second week brought about another long lockdown, which allowed me to catch up on my reading and reflect on the support I needed at work. During this time, I met with my psychologist to discuss strategies for minimising the risk of burnout in the future.

I returned to work with a plan to manage my workload better, which I communicated to my manager. This opened the door to the support I needed.

Since then, I have been proactive about taking necessary breaks and ensuring my workload remains manageable. I’ve also learned to better manage my stress and listen to my body.

From my experience, common signs of burnout include:

• Fatigue
• Low motivation
• Increased anxiety
• Heightened irritability and anger
• Frequent headaches
• Decreased satisfaction

It’s important to recognise that signs of burnout can manifest differently for everyone. However, as Deaf people, we face an increased risk of burnout due to:

• The emotional toll of constant advocacy for accessibility
• Navigating communication barriers in hearing-centric spaces, leading to frustration and fatigue
• The emotional labor required in a predominantly hearing environment, which can contribute to feelings of learned helplessness, among other challenges.

To mitigate the risk of burnout, establishing boundaries is essential. Here are some strategies to consider:

• Manage Your Time and Energy: Learn to say no and avoid overcommitting.
• Lean on Your Support Network: Don’t hesitate to reach out to family and friends for support.
• Recharge: Find activities that help you unwind, such as reading, taking bubble baths, or going for walks.
• Communicate Your Support Needs: It’s crucial to articulate your needs without guilt. Asking for help is perfectly acceptable, even if it feels challenging.
• Seek Professional Support: Finding a psychologist or counsellor you feel comfortable with is essential. If you require an Auslan interpreter, consider building a team of trusted interpreters.
• Limit Your Workload: If you find yourself overwhelmed, assess how you can reduce your commitments. Delegate tasks to team members if possible.
• Engage in Non-Work Activities: Plan enjoyable activities after work to look forward to. For example, the Queer Sporting Alliance hosts social basketball and netball competitions on Thursday nights in Melbourne’s north.
• Regularly Check in with Yourself: Monitoring your mental health helps you recognise early signs of burnout. If you have accrued personal leave, take a few days or weeks off to recharge before diving into your next big project.

Remember, prioritising your mental health is not just a personal necessity; it is an act of resilience that empowers you to continue your important work in the Deaf community and beyond.