What do you do if you're experiencing burnout and need to make a change?

??If you ignore signs of burn out it will often arrive inconveniently, manifesting as a physical issue, by which point it might be too late. ?? Burnout can manifest physically through symptoms such as chronic fatigue, sleep disturbances, frequent illnesses, headaches, muscle pain, gastrointestinal issues, weakened immune system, and changes in appetite or weight. It's important to prioritise self-care and seek support when experiencing burnout. Burnout WILL take a toll on your body. ?????? Therefore get a basic medical check-up along with the good ideas offered by others. Better to find out early how burnout impacts your body. By investing in yourself, you’re investing in your future… including your family and friends.

Your mental health needs to come first. Firstly, if you are feeling symptoms, seek a consultation with a psychology or psychiatric professional to determine that you are indeed experiencing burnout and not just having a bad day/week. Most company health plans now cover mental health. I have purposely left out mentioning it to your line manager as they will not be qualified to advise you. From there on you will have a much better understanding of you conditions and symptoms. The solution may be as simple as taking some time off or more complex such as starting some form of therapy. My main messages are, do not ignore symptoms, seek professional help as needed, decide on the appropriate next steps to commence your road to recovery.

Take some time to reflect, review and refresh. Check your allocation of time and energy to the important facets of your life. How much does your professional life take? How much your personal life? How much your family? How much your social and community? If our totality is 100% how are we allocating our priorities across the life we lead? The idea of the integrated life is not balance, but fine tuning the dashboard to lead the life that gives you what matters most at any stage/age.

If experiencing burnout, prioritize self-care, set boundaries, and communicate your needs. Take breaks, assess priorities, and seek support from peers or professionals. If work is the issue, discuss adjustments with supervisors. Consider a change if burnout persists, focusing on roles or environments that align better with your well-being and priorities. Remember, your health and happiness matter.

Well said Charles. Especially how fatigue can start unnoticed and silently ramp up ! Many thanks for your insights on this topic.

First identify the symptoms, to know what kind of help to ask for. It is important to look for tools of minfullness, lying and therapy. In addition, there are often physiological signs and symptoms, therefore, it is necessary to turn to an expert health professional. In my experience: -I used therapy to learn to set limits and to set myself limits. -Write -Meditate -Look for a workplace where people and their whole selves were important.

True burnout requires rapid change in lifestyle right down past habits to your deepest patterns of thinking including worldview. It is in faulty thinking at that level where burnout begins. So, you may find 3 quite different supporters are helpful: The counsellor will offer a theoretical or textbook answer - "follow these steps" - which should be tried. But that is nowhere near enough. The confidante is your closest, trustworthy friend who will keep your spirit up & inspire you to go on during the rough times. However, while very valuable and important, this person is probably not helpful beyond that. The third and most important supporter is the wise one, who has walked through the valley of near-death, "Burnout Vale" and come out strong.

Burnout is your signal of prolonged misalignment between your inner-outer worlds, and/or mind-body-brain. Seek help with professionals AND trusted people to allow you the safe space to figure out the misalignment

Se estiver sofrendo de esgotamento, é crucial reconhecer os sinais precoces, como fadiga constante e falta de motiva??o. Para uma mudan?a eficaz, reflita sobre suas prioridades e objetivos pessoais e profissionais e humildade para reconhecer seu limite e procurar ajuda profissional.

Os problemas emocionais que afetam o físico s?o mais difíceis de reconhecermos. Sempre é mais usual falarmos de uma doen?a. Ainda existe muito tabu pra se falar de problemas emocionais. Identificado burnout, procure ajuda. A ajuda é sinal de for?a e de vontade de mudar. Ajuda que pode ser de um amigo, alguém da família ou um especialista.

In setting boundaries one should start with getting clarity on what are the values and areas in need of boundaries. List them and set priorities. It may very well turn out that the one area most responsible for you burning out does not actually have the priority. Find out what your real priorities are, use one specific thing as an anchor (e.g. ring on your finger) to remind you what your priority is and to let go of things that are killing you at the moment, but do not have so much value to bother so much.

Reconhecer seus limite e n?o assumir além de sua capacidade, exercer habilidade de negociar determinada atividade como importancia e prazo. n?o seja super herói no ambiente de trabalho, cuide de sua seguran?a psicológica e tenha QVT - Qualidade de Vida no Trabalho

In addition to what has been shared, consider how many decisions you’re having to make in a day. How complex are they? What amount of responsibility comes with them? Are you taking these thoughts home with you? This type of cognitive and mental load can also lead to burnout if not managed. One strategy is to note down all the decisions and complex thinking you do in a day and how much space it takes up in your head and heart and then determine if this is contributing to exhaustion and therefore burnout.

Burnout often sprouts from distorted beliefs and negative thought patterns. Through coaching, these limiting beliefs are challenged, fostering a growth-oriented mindset rooted in self-compassion, resilience, and optimism. It is challenging to set boundaries if distorted beliefs and negative thought patterns persist.

If it does not feel ok, then is not ok, as simple as that. The only person to which everybody will have to see every day is yourself so increase self-awareness. Taking care means to be mindful of your needs, prioritize them and take an active role on fulfilling whereas is family, health, relaxation or joy related.

Self-care looks different for everyone. For one it may be yoga at sunrise, where that might ruin someone else's day. Make a note of days that felt positive and think back to what you did in the preceding hours and days. Look for things that let you switch off, reset, forget and escape. You may spot a pattern of things that you can protect in your schedule to keep the good days coming.

Engaging in activities outside of work that rejuvenate your energy and passion, like hobbies or exercise, can also help restore your well-being and perspective. Find something that helps you restore balance and doesn't feel like an additional 'thing to do'

If you are a car running on empty ==> you will stop running! Self-care is necessary, just like filling up your gas tank, or charging up your electric vehicle. What is key is to know yourself. What energizes you, what drains you? Avoid what drains you as much as it is possible. Can you engage more in activities that energizes you? Can you pair activities you have to do to increase enjoyment? Eg, watching a movie or talking to a friend while walking on the treadmill. Point is to find YOUR unique blend to be able to live life with greater alignment to your values.

Precisamos ter consciência de nosso autocuidado. E a saúde é nosso bem maior. Para se recuperar de um esgotamento precisa come?ar por algo que lhe traga prazer: leitura, passeio, palavras cruzadas. Eu fa?o atividade física todos os dias. Sei que a maioria n?o gosta. Mas é fundamental. Posso dizer que dá energia, ajuda a manter as taxas de saúde próximas do ideal. Crie um grupo pequenos de amigos, dois, três. Eles lhe ajudar?o a ter coragem para praticar exercícios. Boa mudan?a.

Many executives we work with experience burnout because their goals are misaligned with values, making it harder to maintain motivation. Struggles, then with motivation, can lead to judgement that "I'm always busy but not able to get things done." or "I'm always feeling underwater." For a high achiever, these thoughts can be debilitating. Recognising goals as a guidepost and the path as fluid is vital to staying motivated and limiting chance of burnout. Making space for flex within your path to a goal enables you to be kind to yourself when you feel or veer "off." From our experience, self-compassion is one of the greatest pieces to help maintain motivation and limit a likelihood of burnout. We all stray from time to time. And that's okay.

Goals play an important role in well-being, giving individuals a sense of purpose and meaning. When individuals pursue goals in alignment with their values, they are more likely to experience a sense of fulfilment and satisfaction. On the other hand, when individuals pursue goals that are inconsistent with their values, they may experience feelings of guilt, anxiety, or emptiness.

Have you ever said “personally, my values are xyz, for my company it is Abc etc?” There can only be 1 you not 2 or multiple you. The greater the misalignment the higher probability and faster the burnout. Your body, mind and brain is built for optimal functioning when they work and align as a whole. It is not a choice, it is understanding who we are and how we function, and working to allow our best selves to shine sustainably.

Burnout can make you question your entire purpose and direction. Take time to re-evaluate your goals. Ask yourself: What truly matters to me? Reconnect with your core values and passions. Are my current goals aligned with these values? If not, it's okay to adjust your goals to reflect what's important to you now. Are my current goals realistic? Set achievable goals to avoid feeling overwhelmed again.

When you spend all your time trying to reach something, working hard hoping it will eventually pay off or it will be noticed and appreciated, you might miss opportunity to see other options. But one thing is certain: there always are other options! First step is to get a deep breath and look at yourself and your hamster wheel from outside. ‘Go on the balcony’ to see the ‘dance floor’ and find more space for you to dance on.

Once you've addressed the immediate burnout and reassessed your goals, it's time to explore changes. Here are some options to consider: Talk to your manager: Discuss ways to modify your workload or responsibilities within your current role. Seek new opportunities: Consider internal job openings that better align with your skills and interests. Upskill or retrain: Consider taking courses or certifications to expand your skill set and open up new career paths. Take a break: If possible, a temporary leave of absence can provide much-needed space for recovery and exploration.

Put in place practices to avoid reaching the point of burnout. For example, be deliberate about how you spend your time and energy. Everyone likes to see they are making progress; we find it motivating. Find ways to break your work into smaller, more bite-size pieces of work, so it is easier to see more regular progress. As part of this, regularly take breaks during the day, and when you can set aside time to go outside your office or work environment and walk. The key is to get away from your desk. When you shift your environment, you shift your state and that can help to reset your mindset and get a fresh perspective. You are also likely to find that the problem you were trying to solve is now easier to resolve.

For anyone experiencing work-related burnout, just remember that burnout will almost always be about your employer, and not you.

There are lots of reasons that may have caused this burnout. Step away and examine your values. What are the ones that define you? Do they align with what you are doing? Are you upholding them at the moment? Are they driving you forward or have you lost your focus. Take the time to explore what and who is important and work solely on those. You may not be able to change the world but you can get back to being the authentic you.

We tend to associate burnout with making a change. Before you do that make sure you understand what type of burnout so you make the right change. For example, commiserating with a trusted circle of friends is a coping mechanism. However it's been shown to worsen symptoms by up to 35% If it's brain fog, go do a workout If it's exhaustion take a blank piece of paper and list all of the Conflicting factors. Ideas will naturally start to emerge. If it's constant irritability, imagine floating down a stream throwing your anxieties overboard. Different type different action. Don't just 'make a change'

In addition to those excellent strategies, it's important to cultivate resilience through practices such as mindfulness and gratitude. These can help shift focus away from stressors and foster a more positive outlook. Additionally, incorporating regular breaks throughout the day, even if they're brief, can provide much-needed moments of rest and rejuvenation. Furthermore, finding ways to inject passion and purpose into daily tasks can reignite motivation and combat burnout. This might involve aligning tasks with personal values or finding new challenges within existing responsibilities. Ultimately, addressing burnout requires a holistic approach that encompasses physical, emotional, and mental well-being.