Work Burnout: How to Manage Overwhelm
At first glance, it may seem too early in the year to discuss work burnout. However – let's be honest – many of us entered 2023 with a bit of baggage. If you feel like this describes you, know that you’re NOT alone. This month we’re taking a moment to look at the causes, signs and solutions to work burnout and overwhelm. Our hope is that this is just the beginning of a bigger conversation…one you can have with your team, your partner or a trusted colleague. Give yourself the permission and the power to address this important topic.
Signs & Symptoms of Burnout
As one client said in January, “2023 has already hit me like a ton of bricks.” Another just today reported that he was “called in on everything” and ended the day feeling “beaten.”
The demands of 2023 are well underway - and we’re only in the first quarter! If you identify with these thoughts, there’s a possibility that you may be experiencing some degree of burn out. Read through the following symptoms and assess how often you may have felt any of these in the last 2-4 weeks:
Lack of job satisfaction in achievements
Changes in sleep habits
Difficulty concentrating
Increase in cynicism
Consistently low energy
If you’ve started to observe any of these signs in yourself or in a team member, burnout may already have set in. The U.S. Department of Labor found that approximately 65% of people surveyed characterize work as being a “somewhat or very significant source of stress” each year from 2019-2021.
Don’t wait to get help. Reach out to a mentor, a trusted advisor, or consider executive coaching for a more personalized approach to dealing with burnout before it becomes chronic.
Productive Stress vs. Destructive Stress
We know that stress is a part of our world - and can be motivating - until it becomes too much. Identifying a productive level of stress is also known as being stress-aware. To build your understanding of healthy stress, consider the following questions from a recent McKinsey & Company article:
What are the biggest sources of stress in your life? In what circumstances does stress from one aspect of your life surface in another?
How do you cope with stress? Do your coping mechanisms deplete your energy or restore it? Do they help build awareness around your stress or reduce it?
How often do you recognize your stress in the moment versus afterward, or in the reactions of others?
Once you have an understanding of the sources of stress, and your typical patterns to address the stress in your work or life, you can begin to make changes. We talk about it often, but there are simple, in-the-moment techniques you can use to reduce your stress level.
The most simple: Stop. Take a breath. One or two slow, conscious breaths can lower your heart rate, and give you a moment to collect your thoughts.
Another simple and effective technique is looking outside-in. Imagine yourself as an observer to the situation you’re in: if you were not emotionally tied to what’s happening, would you react differently? Taking a step back can give you a different perspective, and may provide much needed objectivity. You could take this a step further and incorporate a regular reflection or journaling practice as a part of your daily or weekly toolkit. We do!
A key component to our own stress management toolkit is a focus on gratitude. When we think of the many, many things that we have to be grateful for - including our business partnership - it brings the stress level down for each of us. Read more on the importance of gratitude, how we’ve seen allies in our own careers, and why we stress the value of community. People need people. And people need people to reduce stress.
Get “Enough Sun”
Here in the U.S., spring is just around the corner. We’re starting to see the beginning of blooms, and the cold is beginning to wane. Our environment can have a profound impact on our stress level and ability to thrive.
In an article provocatively addressing why we buy in to the ‘cult’ of overwork, the BBC points out that, "Workplaces can be very unhealthy environments – if there was any time to change the way we work, now is the time to do it. If you take a plant and put it in a pot and don’t water it and give it lousy soil and not enough sun, I don't care how gorgeous the plant was to begin with – it isn't going to thrive."
While it’s true most humans are low on Vitamin D (and a little extra time in the sun would surely benefit many of us), we’re not talking about literal sun. We’re talking about being mindful of how much – or how little – negative narrative to allow. What you take in matters. Focusing on the things that are going well, and creating your own mental “highlight reel” of success can go a long way in keeping your optimism high and burnout at bay.
And if you’re looking for more “sunny” news, we’ve got a fantastic resource we enjoy to share with you: The Good News Network. This organization shares stories from around the world about good deeds, incredible feats of human resilience and simple joys. Put it in your browser tab and visit it often for a small-yet-powerful boost.
And, for a REAL boost, join us in Italy this fall!
It’s time. Early Bird pricing for our signature Leadership Immersion retreats is now available. In our Destination Immersions, we bring women together to explore what’s next. We help you get clear on what matters most. Right now. And the steps to make it real.
“This retreat was AMAZING!! I've been back for nearly three months and I'm still feeling the effects. It's like I opened a part of my brain while I was there (and closed down others as well)...I can't say enough about my newfound unshakable confidence. It's almost unreal! I feel seen, empowered, encouraged, heard, and supported. THANK YOU!!!!
Join us in Italy for your own renaissance.