You're feeling burnt out at work. How can you recharge and get back on track?

In coaching physician leaders and other healthcare professionals, we have found reconnecting with breath, deep breathing with an App like CALM - focusing just on breath and quiet mind for 30-60 seconds between patients, or walking outside for 15 minutes can bring blood pressure down, help with focus, and create healthier perspectives and interactions. We seldom focus on our breathing... but it is life force energy and critical to LIFE... So that one thing is a start. In my book, Zombies to Zealots, I offer more ideas.

First, identify your stress sources. Is it workload, lack of control, office dynamics? Once you know, address it. Self-care is key. Prioritize sleep, healthy eating, and exercise. They fuel your body and mind. Disconnect to recharge. Try meditation, yoga, or hobbies you enjoy. Even short breaks can refresh you. Don't be afraid to seek support. Talk to a trusted colleague, therapist, or friend. They can offer a listening ear and fresh perspectives. Remember your purpose! What initially excited you about this job? Reconnecting with that passion can reignite your motivation. Evaluate your options. If the burnout stems from a bad work fit, consider a new role or department. Prioritize your well-being!

I have found that when I begin to feel burn out it is crucial to determine why I got to that point in the first place. Sometimes it is simply stress. Learning to cope and deal with stress in a healthy way is challenging but can be done. Find a hobby that allows you to decompress; exercise, hiking, painting, reading, etc. and make time to engage your hobby if only for 15 to 30 minutes a day or every other day. Next, take a look at your personal needs and wants. If you are not getting what you want or need from your job, maybe it is time to explore other options. If your expectations are not being met, reevaluate your desire and ask yourself if you would be happier elsewhere. Keep a daily journal and remind yourself what you need to be happy.

Reconozco la importancia de distinguir entre los factores externos que no podemos controlar y aquellos sobre los que sí podemos actuar. Al enfrentarnos al agotamiento, es crucial minimizar la influencia del contexto externo en nuestro día laboral, enfocándonos en aquello que sí podemos cambiar o mejorar. Esto nos permite mantenernos centrados en nuestras metas y mantener un equilibrio saludable entre nuestra vida laboral y personal.

Start saying NO more. Just because you can do something, doesn't mean that you should. Companies will suck you dry if you let them, so it's up to you to set and uphold healthy boundaries so you can live a vibrant and healthy life.

Establecer límites de tiempo es crucial para preservar el equilibrio entre el trabajo y la vida personal. En mi experiencia, priorizar mi tiempo fuera del trabajo me ha permitido mantener una conexión sólida con mi familia y disfrutar de actividades que me ayudan a desconectar del estrés laboral. Esto no solo promueve mi bienestar emocional, sino que también mejora mi rendimiento en el trabajo al garantizar que estoy descansado y motivado.

Physical activity helps the body process stress. If you don't have a regular habit of moving your body, consider prioritizing this. If you are in burnout mode, try somatic exercises for easy, low-impact ways to process the stress and regulate your nervous system.

Taking care of yourself to overcome burnout is like being a car on a long road trip (your career journey). Just as a car needs regular maintenance (healthy habits) to avoid breakdowns (burnout), you need to prioritize self-care to maintain energy and focus.

En mi experiencia, mantenerse activo durante la jornada laboral con pausas para estirarse o dar un paseo breve, es vital para mantener la concentración y la energía. Además, reducir la ingesta de cafeína y optar por un desayuno nutritivo ayuda a mantener niveles de energía estables a lo largo del día. Mantenerse hidratado con agua constante también es fundamental para el rendimiento y la salud general.

Bonus Tip: Don't be afraid to delegate tasks! Seeking support isn't a sign of weakness. By delegating tasks and sharing the workload, you can free up your energy and focus on what matters most. By building a strong support network and utilising their combined resources, you'll overcome burnout and feel more connected, valued, and confident at work.

Always have focus in your mind on the "WHY" you are doing a certain task or project and know our "IKIGAI". It might get overwhelmed at times with the pressure that we undergo while executing the task but in subconcious mind if we know our purpose, we can always reconnect with our purpose and do great. Taking breaks at regular intervals helps us in keeping burnout in check.

If you’re feeling burnt out at work, it’s in your best interests and your company’s best interests for you to take leave. Unfortunately, when leave arrangements are not set in advance, the leave will likely keep getting put off and off because something will always pop up. So whether you’re feeling burnt out or you’re in a good place, the best thing you can do right now is go to your manager and lock in your leave.