“Thriving Beyond Burnout: “7 steps to help you handle burnouts and on-the-job stress”
Burnout is a pervasive issue in today’s fast-paced world especially amongst high-performance-driven professional women.
According to the Consumer News and Business Channel (CNBC), in March 2023, women (46%) reported higher levels of burnout than men (37%).
Being an aspiring Boardroom girl comes with the inherent pressure to consistently meet and exceed expectations, not just within the workplace, but also across all aspects of your life. Every now and then, your head is filled with numerous to-dos that you sometimes forget that avoiding burnouts and embracing rest is a must-do.
Burnout can happen to anyone but the first step to overcoming it is to understand what it means and how it comes about. Burnout is not mere fatigue but it encompasses physical, emotional, and mental exhaustion from prolonged exposure to high levels of stress, particularly in the context of work or personal responsibilities.
It’s important to note that burnout is not the same as occasional stress. It is a chronic condition that can have serious consequences for both the physical and mental health. The major difference between burnout and stress is that stress is a psychological or emotional condition that arises when an individual experiences tension due to unfavorable circumstances.
Whereas, burnout is a state that emerges as a consequence of prolonged exposure to stress, resulting in the depletion of one’s mental and emotional resilience.
Some of the characteristics or symptoms of burnout include mental depression, impatience, irritability, fatigue, chronic exhaustion, loss of motivation and hope, dissatisfaction with work, lack of concentration, and frequent forgetfulness.
Handling severe burnout, especially for boardroom girls, involves a combination of self-care strategies, seeking support, and making lifestyle adjustments.
Here are some steps to consider:
1. Recognize the Signs: Be aware of the signs of burnout, which can include exhaustion, cynicism, reduced performance, and increased stress. Acknowledging the issue is the first step to overcoming it.
2. Self-Care: Prioritize self-care activities like getting enough sleep, eating healthily, exercising regularly, and setting aside time for relaxation. These actions can help recharge your physical and mental energy and collectively rejuvenate both your physical and mental well-being, enhancing your ability to cope with life’s demands and ultimately fostering a healthier and more balanced lifestyle.
3. Set Boundaries: Establish clear boundaries between work, personal life, and responsibilities. Avoid overcommitting and learn to say no when necessary. It’s okay to reject some responsibilities at your workplace, especially when you are already seeing the signs of stress.
4. Seek Support: Talk to friends, family members, or a therapist about your feelings and experiences. Having a support system can provide emotional relief and perspective and could also help dissipate the stress.
5. Delegate and Share Responsibilities: Don’t hesitate to delegate tasks at home or work. Share responsibilities with others to lighten your load.
6. Career Adjustments: Evaluate your current job and consider whether it aligns with your long-term goals and values. If necessary, explore career changes or negotiate for a more manageable workload.
7. Self-Compassion: Be kind to yourself and avoid self-criticism. Understand that burnout can happen to anyone, and it’s essential to treat yourself with compassion during this challenging time. Be kind to yourself and to your mental health.
P.S Always remember that overcoming severe burnout is a process that may require time and effort. Do not hesitate to reach out for help and support, and make self-care a consistent part of your routine to prevent future burnouts.
Your growth buddy,
Oyindamola Ossi, MBA, SPHRI, Chartered MCIPD
