From Overworked To Overjoyed: Real Stories And Strategies To Beat Burnout

Anyone can experience burnout at any stage of their career and as leaders, we need to be aware of the signs so we can spot it in ourselves and our teams. We also need to actively model and promote a culture of balance and encourage team members to engage in self-care practices that keep them healthy and productive.

According to Gallup, two-thirds of full-time workers in the US experience burnout. And burned out, disengaged employees can cost $3,400 for every $10,000 of salary due to lack of productivity. Burnout is an issue that affects not only individuals but the entire organization.

When Overcommitment Affects Well-Being...

I’ve experienced burnout three times in my adult life. In one instance, I had taken on too much in my second year of grad school. I wasn’t working outside of school, but I was involved in so many groups - marketing, a capella, Follies, working in the career office as an advisor, and serving as co-editor-in-chief. I also wanted to give back while getting my degree so I cooked soup once a week at a soup kitchen and served on the finance committee at my church.

Did I mention I was also interviewing for jobs? The company where I had interned had made me an offer, and I felt the consistent stress of that decision. There was also a gnawing pressure about the amount of debt I was incurring to get my degree. On top of all that, I also tried to have a social life, navigating all the social events I was invited to as part of the interview process and trying to start dating again after a very painful breakup.

I loved everything I did, including my classes but as the weeks ticked by I kept shorting myself on sleep which made me cranky and resentful. One day friends were chatting in the lounge between classes while I was desperately trying to rearrange different study groups, meetings, and obligations that were all overlapping. It got so that I anxiously looked at my watch to see if class went long because there was always somewhere else I had to be. I felt soul-weary at the thought of waking up to do it all over again the next day. It was never-ending. I went from having fun and feeling excited to simply going through the motions.

It all became too much at one point, and I started to cry. I cried most of the way home and realized this was a problem that couldn’t be ignored. The next day I sat down with my calculator and did the math. When I added up all the hours of classes, homework, and obligations, it came to 177 hours per week. Guess what? There are only 168 hours in a week! There was no way I could do it all, especially considering that 177 hours didn’t include any time for sleep.

I began to prioritize and made some tough decisions. I had a story in my head that people would be upset with me if I did less, but this wasn’t the case. I was met with empathy and understanding, and people jumped in to fill in the gaps. I pulled back from my activities and prioritized rest and time with friends, even if it was studying together while making a batch of brownies. I also had a chat with my parents about being my fallback if I didn’t land a job right away which relieved so much pressure. The mental burden and physical fallout were quickly rectified, and I loved the rest of my grad school experience.

Recognize Burnout Early

Burnout can look a little different for everyone, so it’s important to be aware of the physical, emotional, and psychological symptoms:

One person likely won’t experience all of these symptoms but a mix that’s unique to them. Consider what it looks like for you. Ask yourself:

• What symptoms do you experience when you’re burned out?
• What symptoms show up first and act as an early warning signal that you are starting to feel burned out?
• What steps can you take when you see the early signs to help prevent burnout?

TIMEZONES TO TIMEOUT

The second time I experienced burnout I was going to school full time, working full time, and traveling globally for both. I was working at Microsoft in a very matrixed, complex organization. I had deadlines upon deadlines, and I was crisscrossing time zones and getting right to work as soon as I landed.

I’d also just moved to Seattle and was still trying to figure out where to find my favorite pecorino romano, a great place to order Indian takeout, and where to find my people. I’d fallen away from my workouts and early morning meditations. It was work, homework, and school, oh, and my thesis and primary research.

I was on a school week in Pajano Dunes, CA, and had woken up at 4 AM to do a conference call before breakfast and classes at 8 AM. As my suitemates sauntered out of their rooms to get coffee and chat, I was just trying to dig myself out of email. It felt endless and I got to the point that morning where I just stopped. I felt paralyzed. My stomach hurt, my heart was racing, I had vertigo and my brain couldn’t make sense of anything. I was in no shape to go to school or work that morning.

I called a therapist for an emergency session and she suggested that I take a break. She reminded me that yes, I could in fact not do some things, and do less of others. I wasn’t able to function this way anyway. Taking up my daily journaling (morning pages) and upping my yoga practice made a huge difference to me during this time because I hadn’t been engaging in self-care. I connected with my support system back home via phone or quick visits. I settled into my new home in Seattle, spent quality time with my two cats, and capped off stressful weeks with spontaneous dance parties—all of which made a world of difference. And though it took time, I made it through.

Beat Burnout By Mastering Your Stress

Delegating And Prioritizing

As a coach, I’ve witnessed clients navigate burnout as well. I had a client who was working on a big transformation, and things weren’t going well. She was working around the clock in her global role, managing a significant portion of the company's revenue. As a key member of the executive team, she often found herself at odds with her peers, challenging their focus on short-term goals and meeting market expectations, which left her frustrated. On top of that, she was juggling approvals from a governing body for one of her projects and navigating a change in leadership, which made her feel overwhelmed.

She began to long for the time when she would get home, kick off her heels, and pour herself a glass of wine. Takeout and wine became a habit. Friendships, travel, and the other things she’d been passionate about went by the wayside. Luckily, a family member brought this to her attention, and she was able to shift her approach to her team to regain some of her social life. She set a clear boundary about a trip she really wanted to take. Delegation and prioritization (understanding that she didn’t need to be involved in all the details) did the rest.

Breaking The Stress Cycle

In their book Burnout: The Secret to Unlocking the Stress Cycle, Emily and Amelia Nagoski show us that when chronic stress isn’t dealt with, it stays in the body, contributing to burnout. And that if we want to avoid burnout, we need to find effective ways to deal with our day-to-day stress.

We might be tempted to think of stress as a mental phenomenon, but it’s a physiological process that triggers a cascade of hormones designed to help us escape danger. That fight, flight, or freeze response isn’t always appropriate or helpful when your boss announces your deadline just got moved up, or your team lead hands in their letter of resignation.

We may not be able to hit the treadmill in the moment, but it’s still important to find time to complete the stress response cycle every day so that daily stress, over time, doesn’t lead to burnout.

According to Emily and Amelia Nagoski, the most effective way to complete the stress response cycle is physical activity. 20 to 60 minutes per day on most days is enough for most folks.

Other ways include…

The aim is to find what works best for you. And if something has worked in the past but doesn’t seem to be doing the trick this time don’t be afraid to experiment with other options.

UNEXPECTED ENDINGS

The last time I experienced burnout I was newly married with a blended family. I was trying unsuccessfully to stay pregnant. I was commuting 3-4 hours a day and engaging in a challenging certification program that was in DC while I lived in Boston. We were weeks away from closing a house and I was trying to do all the associated paperwork, deal with issues on the inspection, and all the other details that go with selling a house. I was so stressed I often couldn’t sleep. The only time I could catch up with my husband was the long commute home where he would talk to me so I wouldn’t fall asleep. Not a recipe for a happy life. I was also juggling acupuncture, fertility appointments, and being super careful with what I was eating but my stress was skyrocketing.

My longing to start a family with my husband along with hormones made me short-tempered and sent my thoughts swirling to worst-case scenarios - at one point my father even expressed concern. I was overly emotional and isolated from friends as we weren’t successful in staying pregnant.

My problem was solved in the most unexpected way—I was laid off. At the time, I couldn’t see it, but it turned out to be a huge blessing. It gave my body and mind the rest they needed and allowed me the time to explore different paths to parenthood. As I caught up on sleep and thought about my next steps, the phone started ringing, and soon I was running my own firm again. Before long, I landed a big project and had so much work that I hired a dear friend to help. I set my own hours, got plenty of rest, and reconnected with everything wonderful about my husband.

Setting Boundaries

I worked with a marketing executive who was experiencing one crisis after another in her company. These back-to-back issues had her pulling all-nighters. She was amazing at her job and the company needed her but the executive team had a hard time respecting her boundaries.

She didn’t have time to spend with her husband and bonus family, enjoy the weekends away that she treasured, or even get her hair cut. She was living on caffeine and triaging so much that she would go home and simply fall into bed.

When she was approached about doing a big analysis and strategy for the organization it was the last straw. She let loose when she got home, felt all her anger, and she knew she had to do something about it.

Internally, she decided that if they didn’t honor her boundaries she’d quit. She successfully advocated to reduce the scope of the project, got help from other stakeholders, and renegotiated the deadline. She set a date for a 10-day vacation a few weeks in the future and kept that date even when she was encouraged to change it. When she came back she felt like a new person. She’d reconnected with her husband. She decided to spend her commutes catching up with friends instead of being in meetings until the minute she walked in the door. She had a firm time at which she switched off notifications. She reintroduced some healthier eating habits and incorporated walking meetings with her direct reports which helped her avoid interruptions and get a bit of exercise and fresh air.

Foster A Stress-Smart Culture

A workplace doesn't need to be a place where stress dominates, but instead, where resilience thrives. That's the essence of a stress-smart culture—where well-being isn't just talked about, it's woven into the fabric of daily work life.

The Role Of Organizations

Organizations are at the heart of crafting environments where employees can flourish. By developing a 'well-being toolkit', they equip their people to not just bounce back, but bounce forward. Here's how organizations can shape such a culture:

SUPPORT -

1. Create a burnout recovery program that could include dedicated time off, reduced workload, and a personalized recovery plan. Imagine a “burnout sabbatical” where employees can take a few weeks to focus solely on their well-being with the full support of the organization.
2. Offer tailored wellness resources such as yoga classes, massage therapy, or nutrition counselling. Tailor these resources to the needs and preferences of your employees. Picture a “wellness concierge” that helps employees find the right resources for their recovery journey.
3. Job rotation allows employees to rotate through different roles or departments temporarily which can provide a fresh perspective, new challenges, and a break from the routine tasks contributing to burnout.
4. Establish peer support networks where employees can share their experiences and coping strategies. This can create a sense of community and mutual understanding.
5. Conduct regular workload assessments to ensure they’re manageable. Engage employees in this discussion to identify stress points and areas for improvement.

Now that we've explored support strategies, let's look at proactive measures organizations can take to prevent burnout before it begins.

PREVENTION -

1. Flexible work arrangements with remote work opportunities and flexible scheduling allow employees to tailor their work hours around their lives reducing stress and increasing productivity.
2. Offer mental health support with resources such as counselling services, mindfulness workshops, and stress management programs.
3. Encourage regular breaks and vacations and enforce the use of these days. Create a culture where taking time off isn’t just allowed but celebrated. Picture a “recharge room” in the office filled with comfy chairs, ambient music, and calming decor - an area of tranquility amidst the hustle.
4. Foster a positive work environment that is supportive and inclusive, rewards, achievements, promotes open communication, and makes employees feel valued and heard.
5. Professional development opportunities such as continuous learning, development programs, workshops, certifications, and opportunities for advancement keep skills sharp and employees engaged.

The Role Of Leaders

Leaders are the architects of workplace culture. By embodying and championing well-being practices, they set the example for a stress-smart environment. Here's how leaders can construct this foundation of support and prevention:

SUPPORT -

1. Develop personalized recovery plans for affected employees that could include adjusted responsibilities, flexible hours, or specific wellness activities tailored to their needs. Imagine a recovery roadmap where each step is customized to help the employee regain their balance and well-being.
2. Active listening and open communication help to create a safe space where employees can express their concerns and frustrations without fear of judgment or repercussions. Think of it as “empathy hours” where leaders are solely available to listen and support.
3. Professional development opportunities can reinvigorate employees' sense of purpose. This can include mentorship programs, skills-building workshops, or even funding for external courses. Picture a renewal retreat - an intensive week of personal and professional development activities designed to reignite passion and motivation.
4. Temporary role adjustments such as allowing employees to temporarily switch to less demanding roles or take on different tasks that might be less stressful. This could help alleviate burnout while keeping them engaged.
5. Promote work-life balance by encouraging employees to set boundaries for after-hours communication, promoting the use of mental health days, etc.

With these support strategies in place, leaders can also focus on preventive measures to maintain a thriving work environment.

PREVENTION -

1. Lead by example and model healthy work habits by taking breaks, setting boundaries, and prioritizing well-being. When a leader visibly values their own mental health it sets a powerful precedent for the entire team.
2. Empower autonomy by giving team members the freedom to make decisions within the scope of their work. Trusting employees to manage their tasks and projects creates a sense of ownership and reduces micromanagement stress.
3. Conduct regular check-ins with a personal touch. Schedule consistent one-on-one meetings that go beyond project updates. Genuinely inquire about employee’s well-being, challenges, aspirations, etc.
4. Recognize and celebrate efforts. Create a culture of appreciation where efforts, not just outcomes, are recognized. A handwritten note, a shout-out in a meeting, or a small thoughtful gift can go a long way.
5. Facilitate team-building activities. Organize regular team-building events that are fun, engaging, and stress-relieving to strengthen relationships and boost morale. Picture a monthly “creative break” where the team engages in a fun, non-work-related activity like a cooking class, escape room, or art workshop. 

4 Strategies To Protect Yourself Against Burnout

#1 - Rest

Our society likes to tell us to work harder, faster, longer days. It sells us the lie that our productivity determines our worth and that rest is something we need to “earn”. However, this is your friendly reminder that rest is biologically necessary for survival. And, if we push ourselves too hard for too long our bodies will eventually force us to stop with the cold/flu or burnout. We’ll actually accomplish more in the long run if we give ourselves the time we need to sleep or relax every day.

#2 - Connection

Humans are social animals and we need to connect with others just like we need food, water, and air. Even introverts need time with others. Connecting with animals, nature or your spirituality will also help.

#3 - Gratitude

Practicing gratitude isn’t about glossing over the hard things or about toxic positivity or spiritual bypassing. It’s finding the good amongst all the other stuff and noticing it. Instead of the often popular gratitude list try listing WHO you’re grateful for. Or writing a really detailed description of something that happened that you’re grateful for.

#4 - Self-Compassion

There is the person the world expects us to be and the person we actually are and often it can feel like a big gap between the two. Self-compassion helps bridge that gap by healing perfectionism, accepting our limitations, and giving ourselves grace when we fall short or make a mistake.

If you’re experiencing symptoms of burnout it’s important to seek the help of your medical health professional. Your health and well-being are important and you deserve the support you need as you make changes.