Burnout is not worth it
physical and mental health above all
I’ve been chatting with quite a few folks over the last couple of weeks, both coaching clients and none, who have been reporting feeling drained out like never before. It’s hard getting out of bed in the morning, there is this overwhelming loss of purpose and joy, work feels like a senseless slog. The things that used to be fun are now dull or lifeless. Socializing, going to the movies, having dinner with a close friend, doing something fun for oneself - all seems to have lost its interest and shine.
Those are warning signs, signs of burnout and early stage depression.
Having been there myself, I know how shitty burnout really feels like. Here are the signs to watch out for:
Chronic Fatigue: One of the earliest signs of burnout is feeling tired all the time. At first, you might feel a lack of energy and feel tired most days. In the later stages, you may feel physically and emotionally exhausted, drained, and depleted, and you may feel a sense of dread about what lies ahead on any given day.
Increased Cynicism and Detachment: You may start to lose interest in your work or start feeling indifferent about it. This could show up as negative attitudes or feelings about your job, coworkers, or customers. In extreme cases, this detachment may turn into a feeling of being disconnected from others and even yourself.
Decreased Productivity: Despite long hours, chronic stress prevents you from being as productive as you once were, which often results in incomplete projects and an ever-growing to-do list. At its worst, you may do everything you can to avoid work and have trouble getting started on tasks.
Irritability and Mood Swings: People experiencing burnout often find their patience is thin, they're more irritable, and can have difficulty controlling their emotions. This may cause problems in interpersonal relationships with colleagues, friends, and family.
Physical Symptoms: Chronic stress can lead to physical symptoms like headaches, stomach or digestive issues, muscle tension, and sleep disturbances. You may also experience a weakened immune system, leading to frequent colds or other illnesses.
I am fully aware that during during the age of “the big tech layoffs”, we may feel that we have to go the extra mile with everything, show up even earlier for work, stay later, take on extra projects, volunteer wherever we can, work over the weekends etc.
It surely will increase your value as an employee for the short term. If it’s not sustainable though, then it will sooner or later turn into a serious problem. A problem that is not worth the potential upside.
Your physical and mental health is the center of all possibility in your life. The moment your health goes away, everything else does too. You will need to nurture it, safeguard it, protect it at any cost! Your health is the soil in which everything else can bloom.
If you find yourself in a place of burnout at work, here are 5 tips that could help you start the phase of recovery. I would urge you to also seek professional support.
Set Boundaries: This could mean setting specific work hours, and sticking to them, or learning to say 'no' to tasks that are not your responsibility. Protect your time and make sure you're not always available for work. This could also involve taking breaks during your work day to rest and rejuvenate. I am personally a huge fan of afternoon naps!
Prioritize Self-Care: Physical health plays a significant role in mental well-being. Regular exercise, a healthy diet, and adequate sleep can go a long way in helping you feel better. Don't overlook simple activities such as taking a walk, reading a book, or taking a bath. I like to walk and listen to a podcast first thing in the morning, doing something for physical and mental growth.
Mindfulness and Stress Management: Techniques like yoga, meditation, and deep breathing exercises can reduce symptoms of stress and improve mental clarity. Mindfulness is about staying present and engaged in the moment, which can help you identify and manage your stressors more effectively. My personal fav is the insight timer mediation app
Seek Social Support: Don't hesitate to lean on your social network. Talk to trusted friends or family about what you're going through. Consider seeking professional help if your feelings of burnout are too much to handle alone.
Reevaluate Your Goals and Priorities: Burnout often stems from feeling overwhelmed or undervalued. Take time to reassess your career goals, job role, and life priorities. You may find that changes need to be made in your work or personal life to find a more sustainable balance.
Remember, it's okay to ask for help! It’s important to help each other! Please send this article to someone who needs to read it.
<3 Ben