What do you do if you're feeling overwhelmed and burnt out in your career?

Feeling overwhelmed & burnt out is a common phenomena. It can be addressed with “ABC framework” before it affects the wellbeing & performance. Acknowledge - Identifying the root cause, such as: - What are the critical priorities right now. - Reasons for unable to focus. - Study the most mentally draining aspects. Ball Rolling - Getting into specifics & create action plan: - Reaching out for support. - Decentralise priorities & expectations. - Ask for tools or resources to make job effective. Commitment - Engage in activities: - Learning to set clear boundaries at work & personal life. - Take up atleast one passion in life. - Keep physical & mental body in shape. Voicing out makes us brave, bold & the best way to get back on track.

Admitting you're feeling overwhelmed and burnt out is important. Don't ignore or downplay those feelings – give yourself permission to accept that you're stressed and drained by your work situation, taking an honest look at the emotional toll and exhaustion you're experiencing is the first step towards finding a way to alleviate that burden. Once you can openly acknowledge to yourself that the stress has become unmanageable, you'll be better positioned to make changes or seek support to regain a sense of balance.

As per my knowledge, more than 80% of people are not happy or satisfied with their jobs. Because they are not doing what they love or the work is not aligned with their passion. If you are in that category, then seek support from a career/life coach and find the right fit for yourself. If you love what you do and are overworked then your strategy should be to acknowledge, prioritize and learn how to say NO. If there is any other reason for the stress, then speak with your manager/HR/leadership team and do effective resource planning.

A feeling of overwhelm and burnout often relates to a lack of control. If it is possible, talking to your manager is a useful first step. If this is not possible or one does not feel comfortable about it, then talk to a Mental Health First Aider or other professional employee services, such as EAP. The first step to recovery is to reach out to others for help. Often talking with someone may help guide you to take some action or measure to look after yourself. In my experience as an MHFA, I think that when we speak to others it's like a mirror - we see what needs to be done and often that is the impetus to actually go and do something about the situation.

Self-awareness plays a crucial role in recognizing when we’re feeling overwhelmed and burnt out in our career. Understanding the signs, such as constantly feeling drained and fatigued, is the initial step. Identifying the triggers behind these feelings, whether they stem from specific tasks or situations, enables us to navigate through them more effectively. It's essential to acknowledge our limitations and embrace the fact that it's okay to experience stress at times. By acknowledging the stress, we can begin taking proactive steps toward achieving balance and prioritizing self-care in our professional journey.

Support is key. Like in a medical emergency we should cease critical moments in order to recover. There is still lots of prejudice about searching for a psychiatrist or psychologist as it is a shame. Once medical support is provided, other professionals can help with additional work, as coaches and/ or mentors.

When you hit that point of total burnout and overwhelm, trying to just power through on your own is the last thing you should do, this is the time to lean on your people. Don't be afraid to open up to your friends, your partner, the work wives, whoever you've got in your corner, let them listen, give you some real talk, maybe even give you a break from it all for a bit, we all need to vent and get recharged sometimes, asking for help and support isn't weak, it's smart. Nobody can do this life thing all alone without crashing and burning eventually, so don't be a hero, be human and seek out your lifelines when the current gets too strong.

Seeking support from mentors, coaches, or therapists is crucial for navigating growth, offering new perspectives, accountability, and emotional support. However, it requires vulnerability, openness to feedback, and finding the right fit, which can be challenging. Practical steps include identifying your needs, researching and selecting a professional, setting clear goals, and being open to feedback. Regular reflection and sustaining the relationship are essential for integrating learning and achieving meaningful change. This approach is not a sign of weakness but a strategic method for personal and professional development.

Talking through burnout can be helpful. As you seek the advice from those whose advice you can trust, think of scheduling a solution-focused meeting. This would not be a time to complain, but a time to focus your energy on the possibilities that are out there for you. The meeting could be to talk through your strategy and approach to land the next opportunity. Ask questions of your trusted colleague like: Where can I go from here? How can I improve my skill set to advance to the next role? Who else could you connect me with that may help me navigate a path forward? What types of opportunities should I consider and do I have the experience and credentials that are required?

Seeking support is absolutely crucial during these challenging moments. Whether it's reaching out to your significant other, trusted colleagues, mentors, or professional networks, asking for help becomes a true testament to our strength, not a sign of weakness. Continuing to put in the work and joining spaces that prioritize self-care brings a sense of community and support, enabling us to navigate these challenges more effectively. This approach helps us regain equilibrium in our professional lives, fostering growth and resilience along the way.

Saying "No" when you want to say "no" is very important. Many people put others' needs first by sacrificing their own well-being needs. Setting healthy boundaries and saying no politely but assertively, when required to additional responsibilities/ expectations is required. It could be even in personal space. If someone is attending parties just to please people by giving up "me" time, that also impacts well-being. Setting boundaries aligned with your own needs, values and well-being is absolutely a must.

Are you feeling the burnout blues in your career? Establish Clear Boundaries: Define boundaries between work and personal life to prevent work from encroaching on your well-being. Prioritize Self-Care: Prioritize self-care by incorporating activities that rejuvenate you physically, mentally, and emotionally. Setting boundaries and prioritizing self-care can help you combat burnout and regain balance in your career.

Establishing clear boundaries is very beneficial and will get you on track to beat overwhelm and burnout. Having intentional conversations where you are able to convey your boundaries ???????????? ???????? ??????????, ????????????????????????, ?????? ???????????????? to prevent excessive stress and aid in your self care journey. Assertively communicating these boundaries with colleagues, supervisors, and clients ensures they are respected and adhered to. By setting boundaries, we empower ourselves to prioritize self-care and prevent burnout, ultimately fostering a healthier and more sustainable career path.

Feeling overwhelmed often stems from taking on too much, when you're burning out, it's time to start protecting your time and energy. Don't be afraid to politely decline new projects or requests that will overload your plate, learn to say no without guilt, establish clear guidelines for your availability - maybe no emails after 8pm. Communicate your boundaries to colleagues so they understand your limits, setting boundaries isn't harsh, it's self-care, you can't pour from an empty cup, so prioritize your needs too.

Create focus time on your calendar. If your calendar is always full of meetings, it leaves no time to do the actual work. This can lead to someone working excessive hours. Make sure that you have time in your calendar for focusing on tasks, and personal breaks.

One of the best things you can do is prioritize your tasks. Take a breath, make a list of everything on your plate, and really think about what needs to get done first, the key projects, the deadlines that can't be missed - prioritize those then you can look at the rest and decide what can potentially be delegated or rescheduled for later. Breaking it down into an achievable plan goes a long way towards regaining control of the situation, you've got this, but don't try to do it all at once.

When you're feeling overwhelmed and burnt out in your career, it's time to embrace flexibility. The rigid 9-to-5 grind and toxic hustle culture are often unsustainable paths to true fulfillment, instead, look for ways to build more flexibility into your schedule and workload, this could mean negotiating remote work options, exploring a condensed workweek, or even transitioning to a role with more autonomy over your time. The key is finding a lifestyle balance that reduces stress and allows you to recharge. Don't be afraid to get creative - maybe it's taking a sabbatical, going part-time for a stretch, or even developing a passion project on the side.

Usually, when someone is overwhelmed or burnout in a career there are a few factors they have to identify. Have they become the go-to person for others in their industry, so they feel like they have nowhere else they can go? Have they lost curiosity and excitement about the career and found themselves loving to teach more and speak to people more? Is this the career and work/life balance? This might be a wakeup call and time to embrace adaptability, flexibility, and change. If any of those resonate, there are pathways to create a strategy to bridge back to peace and enjoyment and get curious about your life and career again, like teaching your knowledge to others via coaching, events, podcasts, and more.

Sadly, self-care usually ends up low on our priority list when our proverbial plates are full. We do more to get everything handled, when what we really need to do is slow down, set boundaries, and make sure our batteries stay charged. Easier said than done sometimes. I find it handy to have a list of activities I love to do when I'm in a positive headspace. Having this list in a visible location provides an easy way to consistently do what we need to stay well and keep those batteries charged.

Take a step back and assess what's causing this burnout - is it an unmanageable workload, lack of work-life balance, or something else? Once you identify the root cause, you can start implementing self-care practices that work for you, this could involve setting better boundaries, taking breaks throughout the day, practicing mindfulness or meditation, engaging in hobbies or exercise, or simply taking some well-deserved time off. Remember, your well-being should always come first and by proactively addressing burnout with self-care, you'll be better equipped to tackle your professional responsibilities with renewed energy and focus.

When experiencing burnout, I find it crucial to implement strategies that help alleviate stress and restore balance. 1. Instead of letting negative thoughts linger in my mind, I transfer them onto paper. Writing down my thoughts not only provides a sense of relief but also helps to declutter my mind. 2. Meditation works well, it helps in improving mental clarity, reducing anxiety, & building resilience in the face of stress. 3. As an early riser, I cherish the tranquility of the morning hours. Going out for walks, where I immerse myself in the natural world while reading a book, that helps me rejuvenate and replenish my energy reserves. These strategies not only alleviate stress but enable me to thrive both professionally and personally.

It's time for you to pause, relax and reflect on your journey so far and where you want in the future. Having a big purpose is extremely crucial and constantly trying to achieve one milestone after another prevents you from burn out. Also, it is very important to keep innovating and learning. This opens up opportunities and keeps you going. If such a situation arises, find a mentor and discuss. Seek help!

Look closely at your belief system. Are the actions that are driving you to overwork yourself a result of your beliefs. Examples- "If I want something done right, I have to do it myself." "The more I work, the more successful and respected I will be." "Failure is unacceptable, and any mistake reflects poorly on me." "Taking breaks or prioritizing personal needs is a sign of weakness.” "I must be available and responsive at all hours." "I should be able to handle everything without asking for help."

Speak with your leader about feeling burnt out. Some of the workload may be rebalanced, or you could get additional help. High performers often get more work because they are good at what they do. Eventually, they burn out. Work with your leader to establish the proper work/life balance, and if you need to, take a mental health day or a longer vacation to reset.

In my experience, prioritizing what energizes you is key. When we’re feeling burned out, it’s like we’re expecting our car to drive longer distances when there’s no gas in the tank. Doesn’t work. We need to fuel up ?? with the people and activities that nourish us. For me, that’s tending to my houseplants, being with dear friends, and seeing my favorite musicians perform live. I know I’m burned out and overwhelmed if I haven’t done any of those three things lately.