Shortcuts to Success: Avoiding Burnout

Avoiding Burnout

This segment is part of the series of blogs inspired by speaking to High Achieving Female in corporate settings; blogs that are designed to give quick wins to guide women in high positions to authentically look after their self-care in the best way.

This week’s blog focuses on how to avoid burnout. Read on to find out more about how these prompts can support your wellbeing.

How do you know when you are approaching burnout?

There are lots of common symptoms that you will probably recognise:

Tiredness. A stressed body being pushed to the max is bound to be exhausted, both mentally and physically. It is simply depleted.

Overwhelm. Maybe you have too much work, or maybe the work you have feels beyond your capabilities, but either way it is putting so much pressure on you that you feel you can’t cope.

Negativity. It’s hard to maintain a positive outlook when you’re weary and under pressure.

Loneliness. Feeling as if you’re isolated from others around you, who aren’t having to bear the difficulties you are.

Detachment. This goes hand in hand with loneliness; separation from those you love and the life you love.

Feeling trapped. As if there’s no escape from the discomfort you are feeling.

Reduced productivity. You may notice it in yourself, or in a team member, but if output levels are reducing, or the quality of work isn’t to the usual standard, this signifies that someone could be struggling.

Of course, it’s not just mental exhaustion, burnout starts to manifest physically too.

Problems sleeping. Feeling exhausted doesn’t necessarily mean you’ll fall into bed at night and sleep the whole night through. In fact, it can mean quite the opposite, with busy minds struggling to relax enough to slip into a restful slumber.

Headaches. Tension headaches and migraines are a stop signal from the body.

Increased frequency of colds. Stress affects the immune system, making it more susceptible to bugs.

Change in appetite. Food may be bottom of the priority list after a heavy day, or you may find yourself reaching for more snacks or convenience food.

Weight fluctuations. This goes hand in hand with appetite, as you may find yourself either overeating or not eating at all as a coping mechanism.

Addictions. A desperate search for endorphins can show up as an increased alcohol intake, taking more and more over the counter medication to manage physical pain such as headaches, spending too much, smoking, gambling, drugs…the list goes on. 

So, how do you stop all of these symptoms tipping over the edge into full-blown burnout?

Make time for self-care. It is imperative that you find time to focus purely on rest and relaxation; it’s not a luxury, it’s a necessity! It doesn’t have to be eye masks and massages – it’s what feels good for you. Calling a friend, taking a walk, booking yourself in for reflexology. You choose! Just make sure it’s a non-negotiable in your diary going forward and not just a one-off.

Talk! Speak up and share the mental load. It’s ideal if you can meet up with someone close face to face, but if that feels too hard, reach out via text if that’s what feels most comfortable for you. The important thing is getting that message out there and having someone listen. It’s so easy to get into our own heads; other people provide balance and reasoning.

Tell your employer. Let them know what’s going on and allow them to make suggestions of how they can support you. If your workplace or working situation has played in a role in you approaching burnout then it’s especially important that they are made aware so that the situation can be addressed.

Speak to your employees. If you are managing a team, make sure they know what wellbeing tools are in place to support them if they’re feeling overwhelmed. Cultivate a culture of openness, where they feel comfortable reaching out if things are getting too much.

Eat well and exercise. Get back to basics. If running is your thing, grab your trainers. If yoga is your thing, sign up to a class. If you’d rather just pop your headphones on and stroll round the local park whilst listening to a Podcast, that’s just as worthwhile. It’s a bonus if your exercise is out in the fresh air, but no problem if not. If you’re moving your body more it should help stimulate your appetite too. Make sure you eat regularly and enjoy nourishing food that supports a healthy body and immune system.

Get into nature. Getting that daily dose of vitamin D and breathing in that fresh air is a true sonic for the mind, body and soul.

Take a social media break. Comparison is the thief of joy and if you’re already feeling negative, watching other people’s highlight reels will likely only serve to exacerbate this. Take a step back. Delete the apps for a few days and see how you feel. Or, if that feels like a step too far, curate your following list. Get rid of the feeds that bring you down and fill your feed with the people and things that light you up!

Delegate! Let your support network step up. If you had the opportunity to help someone you care about, I bet you would, so lean into those around you. Decide which tasks you can easily shed and do just that.

As we all know, prevention is ALWAYS better than cure, so take the time today to consider what you can do to help prevent burnout, both for yourself or your team. As a workplace wellbeing coach, I come armed with experience and strategies for supporting corporate teams avoid burnout; get in touch with me via email or follow me on social media here to find out more about how I can help.