Burnout - What You Can Do About It

5 Signs You're Heading for Burnout (And What to Do About It)

In our fast-paced world, where success often seems synonymous with constant hustle, burnout has become an all-too-common companion for many high-achieving professionals. As a coach who has witnessed the toll burnout can take on brilliant minds and passionate hearts, I want to share some insights that might just be the gentle wake-up call you need.

Before we dive in, let's take a deep breath together. Feel the air filling your lungs, bringing with it a moment of calm, slowly exhale and recall a pleasant memory. This simple act of mindfulness is your first step towards reclaiming balance in your life.

Now, let's explore the five key signs that you might be on the path to burnout, and more importantly, what you can do to change course.

1. Persistent Exhaustion That Sleep Can't Cure

Do you find yourself feeling tired from the moment you wake up, regardless of how much sleep you've had?

This bone-deep fatigue that no amount of rest seems to touch is often one of the earliest signs of impending burnout.

According to a recent study, 23% of full-time employees reported feeling burned out at work very often or always, while an additional 44% reported feeling burned out sometimes.

What You Can Do:

• Implement a consistent sleep schedule, aiming for 7-9 hours per night.
• Create a calming bedtime routine to signal to your body it's time to wind down.
• Consider a guided sleep meditation, relaxing music or hypnosis session to improve your sleep quality.

2. Increased Cynicism and Detachment

Remember when you used to feel excited about your work? If that enthusiasm has been replaced by cynicism, irritability, or a sense of detachment, it's time to pay attention.

The World Health Organization reports that burnout is characterized by three dimensions: feelings of energy depletion or exhaustion; increased mental distance from one's job, or feelings of negativism or cynicism related to one's job; and reduced professional efficacy.

What You Can Do:

• Practice gratitude daily, noting three things you appreciate about your work or life.
• Reconnect with your 'why' - the reasons you chose your career path.
• Engage in activities outside of work that bring you joy and fulfilment.

3. Declining Performance and Productivity

Despite working longer hours, are you finding it harder to concentrate and complete tasks? This decrease in productivity is often a clear sign that burnout is looming.

A study published in the Journal of Occupational Health Psychology found that burnout was significantly associated with decreased job performance and increased absenteeism.

What You Can Do:

• Break large tasks into smaller, manageable chunks.
• Use the Pomodoro Technique: work for 25 minutes, then take a 5-minute break.
• Practice mindfulness exercises to improve focus and reduce stress.

4. Physical Symptoms

Your body often signal distress before your mind fully recognizes it. Headaches, digestive issues, and muscle tension are common physical manifestations of burnout.

The American Institute of Stress reports that 77% of people regularly experience physical symptoms caused by stress, a precursor to burnout.

What You Can Do:

• Incorporate regular physical activity into your routine, even if it's just a 15-minute walk.
• Try progressive muscle relaxation or body scan meditations to release tension.
• Consider booking a massage, acupuncture, eft or hypnotherapy to address physical symptoms.

5. Neglecting Self-Care and Personal Relationships

When was the last time you did something purely for enjoyment? If you can't remember, or if your personal relationships are suffering due to work commitments, it's a red flag for burnout.

A survey by Mental Health America found that 75% of people have experienced burnout at work, with 40% saying it was a direct result of the COVID-19 pandemic, highlighting the importance of work-life balance and self-care.

What You Can Do:

• Schedule non-negotiable time for self-care activities you enjoy.
• Set boundaries around work hours and stick to them.
• Reach out to loved ones and plan quality time together.

Remember, dear reader, recognizing these signs is not a sign of weakness, but a testament to your self-awareness and strength. Burnout is not an individual failure, but often a symptom of systemic issues in your work culture.

As we conclude, I invite you to take another deep breath. Feel the potential for change and growth within you. You have the power to rewrite your story, to create a life of success that will not come at the cost of your well-being.

If you recognize any of these signs in your own life, know that you're not alone. There are tools and techniques, like mindset coaching and hypnotherapy, that can help you realign with your true self and rediscover balance.

You deserve to thrive, not just survive. Let's work together to transform burnout into breakthrough, stress into strength, and exhaustion into empowerment. Your best self is waiting – are you ready to meet her?