Burnout? Here's How to Reclaim Your Work-Life Balance
Exhaustion and emotional depletion are widespread, often indicative of burnout. The Mayo Clinic defines burnout as a state of profound emotional, mental, and physical exhaustion stemming from prolonged stress. This condition poses significant threats to our mental health, necessitating a focus on recovery and balance.
Burnout among American adults is a growing concern, with various studies highlighting its prevalence and impact. A 2024 survey by the National Alliance on Mental Illness (NAMI) found that 52% of employees reported feeling burned out in the past year due to their job, and 37% felt so overwhelmed it made it hard to perform their duties.
Similarly, a 2024 report by the Society for Human Resource Management (SHRM) indicated that 44% of U.S. employees feel burned out at work, with 45% feeling emotionally drained and 51% feeling used up by the end of the workday. These findings underscore the widespread nature of burnout among American adults, emphasizing the need for effective strategies to address and mitigate its effects.
I’ve had the profound experience of feeling burnt out in the past, which aligned me with my most authentic life and nurtured a deep awakening of the soul. I also have the pleasure of working with some of the most high-achieving C-Suite executives in Corporate America and young entrepreneurs and professionals climbing the corporate ladder.
Where should we start? Burnout is widespread and has been steadily increasing ever since COVID. Recognizing the signs and initiating prompt intervention is crucial to safeguarding our mental health. By grasping the underlying causes and symptoms and making a plan to recharge your energy, you can embark on the path to recovery and restoration.
Understanding Burnout: More Than Just Being Tired
Burnout transcends mere fatigue; it embodies a profound state of exhaustion stemming from prolonged stress and affects all systems in the body, including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems.
Research illuminates a correlation between burnout and alterations in brain structure and function. Chronic workplace stress triggers the release of stress hormones like cortisol and adrenaline and with prolonged exposure, can rewire the brain, making it more vulnerable to mental health issues. Extended periods of stress can trigger inflammation, impairing the brain's emotional regulation and stress response and hindering executive functioning capabilities such as decision-making, focus, memory, and creativity.
Burnout symptoms manifest both physically, such as headaches, chronic fatigue, insomnia, a lack of motivation, and decreased productivity, and mentally, often inclusive of feelings of anxiety and depression, emotional disregulation, and labile moods. Emotional exhaustion precipitates feelings of hopelessness, detachment, cynicism, or not being “good enough”. Combatting burnout symptoms demands a holistic strategy, encompassing self-care, stress management, and professional intervention when necessary.
Immediate Steps to Take When You're Burning Out
Experiencing burnout necessitates immediate action to mitigate its detrimental effects. Key steps include establishing strict work boundaries, devising a recovery plan, and seeking professional help. These actions can prevent burnout from escalating and enhance overall well-being.
1. Disconnect
Disconnection looks different on everyone and you must explore what would work best for you. Maintaining a healthy work-life balance is crucial in averting burnout. Achieving this involves setting firm boundaries and realistic goals that you can stick to each day. It may include prioritizing your calendar, saying “no” to wasteful recurring weekly meetings, or not checking email after you leave the office for the day. It could also mean not looking at your phone for the first hour of each morning, scheduling two hours to pamper yourself each weekend, having strict boundaries related to summer Fridays, or blocking off a whole day each month to focus on self-care and mental well-being.
2. Delegate
The number one sign of an effective leader is the ability to delegate. Consider which tasks at work are draining you and are required but could be handled by someone else. Outsource or hire someone to take on these mundane tasks. Get really intentional with your time. If it does not directly correlate to ROI (return on investment), then exercise your ability to say “no”.
The 80/20 rule, also known as the Pareto Principle, also applies at work, whereby 80% of your immediate ROI is caused by 20% of the effort put in. Here is your reminder to reevaluate and refocus more intently on the 20%. As famously stated by Denzel Washington, “Never confuse movement with progress. Because you can run in place and not get anywhere.”
3. Reflect and Validate
Take time to reflect on what matters most in your life and your business. Consider talking your values through with a professional. Reset and refocus by exploring some of these questions:
What do you want to be known for? What is the legacy you want to leave at work and at home?
What is your gut instinct telling you to do? Who and what are your priorities? Are you present for them or often distracted?
What motivates you? What influences your decisions? Is it finances, building an empire, or being an amazing parent to your children?
If you could redesign your work/life from scratch, what would be different?
Where do you feel most effective and valued, and where are you just busy?
How do your professional endeavors align with your personal values?
How can you set better boundaries?
Where are there opportunities to simplify your life?
4. Recharge
Develop a recovery plan that works for you. For all, this means prioritizing self-care. For some, this means prioritizing activities like exercise, meditation, getting a massage, nurturing family and friendly relationships, and for many, it also includes investing in yourself and your mental health by partnering with a qualified therapist. Sometimes, this means disconnecting for a few days and enjoying a wellness retreat or weekend in nature, it may also mean exploring more of your spirituality.
I would suggest taking a half hour to journal on the five tasks or items that drain your energy and the five activities that replenish and recharge you. Get crystal clear about where you thrive and where you feel depleted so you know how to shift your attention and time. In the words of Rumi, the thirteenth century poet, “beautiful days do not come to you, you must walk towards them.”
5. Rebuild Your Energy
Rebuilding energy is paramount in preventing burnout and ensuring overall well-being. Simple lifestyle adjustments can profoundly enhance both mental and physical health. A diet rich in nutrients, engaging in regular physical activity, consulting with your primary care physician for bloodwork, deep breathing, human connection, adequate sleep, proper hydration, and planning activities outside your daily routine all help to support overall physical and mental health. Give it some thought, make a plan, and get going.
Adopting these straightforward lifestyle modifications is the initial step towards energy rebuilding and burnout prevention. It's important to remember that incremental changes can cumulatively lead to significant improvements. Prioritizing health and well-being is essential for sustaining a balanced and healthy lifestyle.
~ Victoria Roger, LCSW - Therapist and Founder of Inner Harmony NY based in Massapequa, NY and serving clients across New York State
