From Stress to Success: My Strategies for Conquering Burnout
Burnout affects individuals regardless of profession. The relentless pressure to excel and achieve can take its toll on mental and physical well-being.
I’ll delve into the symptoms of burnout which I experienced and knowing what I now know, what I would have done differently.
What is Burnout?
According to the World Health Organization (WHO), burnout is defined as a syndrome resulting from chronic workplace stress that has not been successfully managed. It is characterized by feelings of exhaustion, reduced professional efficacy, and increased mental distance from one’s job.¹
Burnout not only affects your work performance but also seeps into your personal life, often affection relationships with loved ones and diminishing your overall quality of life.
Symptoms of Burnout
1. Exhaustion: The major symptom of burnout is a pervasive sense of physical, emotional, and mental exhaustion. In the year leading up to my career change, I found myself constantly drained, both physically and emotionally, despite the amount of sleep I was getting or where I was.
2. Detachment: I felt detached from my job. I also didn’t find things sad or funny, they just were. I was apathetic, I was a robot. Funnily enough as my job involved responding to emergency situations at any hour of the day, this was seen as a plus by my management — it was commented on that I was “cool under pressure”!!!
3. Reduced Performance: Burnout significantly impaired my ability to perform effectively at work. I struggled to concentrate and make decisions in a normal amount of time. As I was not finishing things one by one, it meant I was spinning many plates mentally, which made it worse.
4. Increased Irritability: Chronic stress made me more irritable and prone to mood swings. I found myself easily perplexed and at home would snap at family members over minor issues, further straining my relationships.
5. Physical Symptoms: Burnout can manifest in headaches, muscle tension, gastrointestinal issues, and sleep disturbance. In my case my stomach was constantly in knots and I was not digesting properly, with the result I was quite lean. These physical manifestations were my body’s way of signalling that something was amiss. While I did not measure my blood pressure, I have no doubt it was high as I am prone to that with my family history.
Finding Balance
My change was to take a career break, start a business and return as a Contractor much later. I’ve written about this previously (article linked below).
There is wiggle room to change things in most jobs before it gets to this point however.
What I now do
1. Set Boundaries: I now have established clear boundaries between work and personal life, rarely working after 6pm. (I have a comprehensive task management system which means I know what I have to do to call it a good day). Learning to artfully say no to excessive work demands has improved my life.
2. Self-Care/ Breath work: I have incorporated mindfulness practices such as a morning breath work into my daily routine which help reduce stress and further enhance my resilience to burnout.
3. Seek Support: I made the mistake of not reaching out to friends, family members, or mental health professionals for support during my time of crisis. Talking about feelings and experiences can provide much-needed relief and an outside perspective.
4. Take Breaks: Making it a habit to take regular breaks throughout the day to rest and recharge was essential. As I have a desk job, I get up from my desk multiple times per day on the advice of my physiotherapist; they suggested that this resets the posture / prevents injury. I use the time to make a coffee. It also means when I get back to my desk I am more productive.
5. Pursue Enjoyable/Meaningful Activities: Engaging in activities outside of work that brought me joy and fulfilment is now a priority. It doesn’t have to be amazing, it can be walking in the park with loved ones, building lego/pursuing hobbies such as guitar or joining a group e.g. reading or board game clubs.
In Conclusion
Burnout is a serious and widespread issue that can have profound implications for health, happiness, and productivity. By recognising the symptoms of burnout and taking proactive steps to prioritise self-care and well-being, I am now taking steps to prevent a repeat occurrence of burnout and cultivate a more balanced and fulfilling life.
Previous writing on my career change:
References:
[1] World Health Organization (2019). Burn-out an ‘occupational phenomenon’: International classification of diseases. [online] World Health Organization. Available at: https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases.
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Disclaimer: This article is written for entertainment purposes only and contains the author’s personal life experiences. This is not intended as a substitute for the advice of a qualified Therapist, Business Coach or Legal Professional. Readers are encouraged to do their own research. The author will not be held responsible for any issues arising as a result of implementing anything discussed within their writing.
