In this thing called life, we go through cycles. I was a high achiever, an overachiever at times – serving on boards, working, doing community service, marriage, and being a mom. My daughter and son needed me, but my job also needed me – there were events, board meetings, more and more new strategies to create and people to manage. Sometimes, I’d miss dance performances, school lunch dates and convocations, helping my son with homework, or just being present with my husband. I lost focus in my job and at home and the desire to do anything at all. I was no longer just stressed. I was experiencing BURNOUT.
Does any of this sound familiar? Work is supposed to be a place for collaboration, creating, brainstorming, and making strategic plans. It’s a place to network, achieve goals, serve others, change lives, set groundbreaking discoveries, and make things happen. However, it should not be a place where your ideas are not considered, you feel alone, ignored, abused, or given tasks that are not realistic. You could also be going through a life cycle where your priorities shift, and that’s also okay.
If you think you’re encountering work burnout, or simply want to avoid it, review a few of the symptoms below:
(Note that I’m not a mental health professional, so this is not an exhaustive list.)
- Feeling worn out, stressed, or tired all the time
- Lack of sleep – wake up dreaming (or having nightmares) about your job
- Unable to perform effectively at work
- Lack of focus
- Start getting sick due to a weakened immune system (stress!)
- Emotions are uncontrollable. Outbursts occur or you simply shut down
- Have minimal desire for personal interaction
- Not able to be present at home or other social environments
- Start relying on food, alcohol, or another addictive substance to help you cope
If you’re feeling the burnout, you’re certainly not alone. Unfortunately, and fortunately, COVID was a wakeup call for many. Employees realized that they deserved more – more time, more respect, and more flexibility to be present for the people and things that they valued the most. Now that you’re aware of what burnout looks and feels like, the next step is determining what’s next in the journey.
Here are a few suggestions to help you avoid burnout now and in the future:
(Note that I’m not a mental health professional, so this is not an exhaustive list.)
Reevaluate your current situation. Navigate how you can reorganize your day. Set realistic goals. Assess your family, leadership, and civic commitments. Prioritize what’s most important to you. Discuss the matter with your place of employment - supervisor, human resources department or another trusted employee.
Embody a healthy lifestyle. Exercise. Eat healthy – make sure you’re getting enough protein and incorporate vegetables, fruits, and whole-food-based carbohydrates (also known as complex carbs). Sleep and nap – REST! Drink water – avoid the sugary and alcoholic drinks.
Add some form of daily stillness to reflect. Meditate, journal, sit in silence, recite affirmations, listen to soft music, read a book, or start a gratitude journal. Whether you practice stillness in the morning, midday, or before bed, stillness creates a place for your mind and body to rest, reduces stress, generates flourishing ideas, helps you appreciate your loved ones, and gives you the capacity to be productive at home and in the workplace.
Set necessary boundaries. Whether you’re working on the job, hybrid, or remote, boundaries are healthy for your personal sanity, your family, and your fellow coworkers. It gives everyone, including yourself, a sense of your availability and allows you to separate your work and personal life. If working remotely, figure out a way to decompress after work. Don’t take work into your bedroom. Allow that to be a place of rest. In the end, boundaries allow you stay happier and more productive in the workplace.
