15 Ways to Overcome Burnout

Prolonged stress or red mind can lead to burnout. Research shows this state can be reduced or eliminated by being in, on, near, or under water. — Wallace J. Nichols

Preventing burnout protects your overall health and your career. However, if the way you work changed radically over the past year, your old defenses may not be enough. How do you know if you’re burned out?

Some of the most common signs include depression, irritability, and lack of motivation. You may feel tired and unable to control your circumstances, a condition author Wallace J. Nichols calls red mind. When this state is allowed to continue unaddressed over time, your physical health can be affected too, putting you at increased risk for heart conditions, diabetes and other medical conditions.

If you’re feeling down or your productivity has dropped, you can recover. Try these 15 strategies for bouncing back from (and preventing) burnout.

During Work Hours:

  1. Evaluate your expectations. Burnout is often caused by pushing yourself too hard for too long. Look at your to-do list and see what you can eliminate or delegate. Focus on your top priorities.
  2. Set goals. Working towards something you want to achieve provides instant inspiration. Break long term objectives down into daily and weekly targets, so you’ll keep building momentum.
  3. Limit distractions. Burnout makes it difficult to concentrate. Create quiet spaces where you can work at the office or at home. Turn off your phone and stay away from websites and apps where you tend to lose track of time.
  4. Phone a friend. Do you feel isolated or have more conflicts with your coworkers? Burnout can take a toll on your relationships. Participate in social activities at work. If you feel safe, talk with your boss or a trusted colleague about what you’re going through.
  5. Have fun. Brighten up your workday. Join the party planning committee. Recent research shows the best way to combat videoconference fatigue is to PLAY! Lighten up, and have some fun.
  6. Pace yourself. How many hours are you working a week? Research shows that excess overtime lowers your performance. You’re more likely to succeed with a 35-to-40-hour week.
  7. Take time off. It may help to get away from your routines for a while. If possible, use your vacation days to visit family and friends in another city. If you’re short on leave, you could try a spa day at home or check into a local hotel for the weekend.
  8. Reconnect with your mission. It’s easy to get so caught up in the details of daily life and lose sight of what matters most to you. Press pause, and take a moment to reflect on the big picture. Discover a deeper sense of meaning and purpose. Sometimes we need to remember what it’s all about. What’s on your horizon? What legacy would you most like to leave? Book time with a coach to explore these questions.

Outside of Work Hours:

Practice mindfulness for effective leadership.
  1. Address root causes. While there are many things you can do to cope with burnout temporarily, lasting change depends on resolving the source of your troubles. Maybe it’s an event at work, or maybe it has more to do with your disposition or personal life. Book time with a coach to explore these questions.
  2. Set boundaries. Remote work blurs the line between business and leisure activities. Try to keep office items out of your bedroom. Let your team know the hours when you’re unavailable, and honor their boundaries to model behavior.
  3. Sleep well. Go to bed on time, so you can wake up feeling refreshed. Stick to a consistent schedule, even on weekends and holiday. Creating an evening bedtime ritual can help you relax and prepare your mind to sleep.
  4. Work out. Physical activity relieves stress and gives you more energy. Design a balanced program of cardio exercise, strength training, and stretches. Good old-fashioned sweat can be cleansing and therapeutic for the mind as well.
  5. Find your Water. Research shows that exposure to blue mind – being on, in, under or near water – will not only interrupt the red mind state, but it can also renew, restore, and reinvigorate the deeper intrinsic motivation to thrive. Go for a swim, take a shower, listen to a fountain or waterfall, look at photos of your last trip to the lake. Join a session of Blue Health Coaching.
  6. Learn to relax. Manage daily tensions with stress-relieving activities. Listen to instrumental music or work on your hobbies. Develop a mindfulness practice.
  7. Consider counseling. If your burnout symptoms persist, you may benefit from working with a professional therapist. Some employers have extended mental health benefits as a result of COVID-19. If you’re on a limited budget, contact a community hotline to explore low-cost services.

Burnout can seem overwhelming, but you probably have more options than you think. Change your daily habits and ask others for help if you’re struggling. By taking intentional, constructive steps forward, you will be able to regain a healthy work-life integration and increase overall life satisfaction.

Contact us to learn more or book your free coaching consultation today.

Develop or Become Obsolete: Part I – Your Personal Development

 

Earlier in my career, I worked for a VP, Human Resources, who was fond of saying, “Develop or Become Obsolete!” He meant this for our own professional development, as much as for business strategy execution. While this bold statement initially caught me off guard, I learned that he was fostering a culture of continuous learning. He was challenging us to learn and practice as much as possible to stay competitive and successful. This quote has since become a staple in my own mental model of what it takes for business professional (or athletes, for that matter) to remain competitive and successful contenders at the top of their game over time.

Let’s face it! The world changes. The market shifts. Our customer needs and demands evolve. If we as business people are not prepared and even proactive about continuing to learn, develop, grow and expand our skill sets, we will be outpaced not only by customer demands, but also by our competitors. Another colleague uses a different metaphor: “Even if you are moving forward on the train tracks, the train will overtake you if you don’t outpace it.”

The same is true in learning and development. My coaching clients are typically focused on development in one (or a combination) of four domains: Personal, Professional, Leadership or Business Development. Over the coming weeks, I’ll address each of these topics in a four part series on development. Let’s start this week with Personal Development.

Personal Development

As much as we may try to “leave our personal stuff at home” when we go to work, the reality is we are whole human beings. Who we are outside of work – parent, spouse, partner, sibling, child, neighbor, community member, volunteer – is reflective of our identity, our values, our mission and purpose in life. Interestingly, it always finds a way to show up in our work lives, our leadership style and in our work performance. Similarly, who we are at work – leader, business owner, entrepreneur, professional – is also reflective of these aspects of self, including personality and aspiration. We are the common denominator in our own experience. The better able to reconcile these two aspects of self, the more equipped we can be to show up with our most authentic self when it matters most.  In fact, it is when we become clear on these intrinsic motivators and drivers, that we are able truly to unlock our highest potential.

Personal Development has to do with who you are as a person.  It often shows up in things like New Years Resolutions – lose weight, learn Spanish, exercise more, eat healthy. All of these are designed to create a better quality of life based on some intrinsic motivator, some value. What I find to be most interesting with my coaching clients is how these same motivators and values make their way into professional and leadership development conversations. When we attempt to separate or bifurcate our identities, we not only diminish all the good and right qualities we can demonstrate, but it also arguably leans toward psychological disorders and becomes unhealthy at its extreme.

Suggestions for Personal Development:

  • Give yourself permission to be a whole human being. Experiment with integrating your whole self into multiple aspects of life.
  • Meditate. Reflect. Journal. Pray. Whatever practice or methodology you choose, our brains require some form of “time out” to process, reflect, assimilate learning and grow. Brain research shows that similar to muscle development after a hard workout, the learning actually sticks when we give our brains time to reflect and process.
  • Set more challenging stretch goals for yourself. Then go achieve them! It’s amazing how alive it feels to cross the finish line on accomplishments, especially when you never imagined you could do it. It also sets a beautiful example to those around you.
  • Write down your goals and say them out loud. There is no greater accountability than when someone says, “Hey, I remember you were going to (fill in the blank with your goal here). How’s that going?” Tell people your goals, so they will celebrate with you when you achieve them.
  • Team up with someone to accomplish goals together! Join a team, choose a workout buddy, find an accountability partner.
  • Consider our Courage, Risks and Rewards Program, which we are offering at a special low price through the month of February.

Next time, I will continue the discussion with a focus on Professional Development. Meanwhile, stay connected with us on social media, contact us with your suggestions and feedback, check out our workshops or schedule a Complimentary Coaching Consultation to determine which solution best fits your needs.

©2017 Blue Horizon Solutions, LLC. All Rights Reserved.

How Well Do You Maintain Balance?

If trying to maintain balance in your life makes you feel like a tightrope walker, you’re not alone. Most of us have so many demands on our time and energy, life can feel like a three-ring circus. Take this quiz to see how well you are meeting responsibilities, while also recognizing and fulfilling personal needs and wants.

True OR False

  1. The only way I can successfully manage my life is to take care of myself physically and emotionally.
  2. Nurturing myself enlarges my capacity to help others.
  3. I eat healthfully and exercise regularly.
  4. I get check-ups, go to the dentist, and take preventative precautions.
  5. I set aside personal, quiet time for myself, whether I’m meditating or simply letting my thoughts drift.
  6. I experience the gifts of each season: ice skating, sledding, bundled-up beach walks; gardening, hiking, more time outside; camping, swimming, barbeques; harvesting the bounty, gathering wood, spending more time inside.
  7. Creativity nurtures me, too. I do what I love, whether that’s cooking, drawing, painting, writing, dancing, singing or another creative pursuit.
  8. Reaching out to others enriches my life. I spend quality time with family and friends.
  9. Contributing to the world provides connection and purpose, so I give my time, energy and experience where it is most useful.
  10. I notice and heed the emotional signals that tell me I’m out of balance: irritability, overwhelm, resentment.
  11. If I feel that I’m catching a cold, I realize I may have stressed my immune system with over-activity, so I stop and take care of myself.
  12. When I need or want to, I say no to requests for my time.
  13. I listen to and honor the requests my body makes for such things as a nap, a walk, green vegetables, hot soup.
  14. If I have something planned for myself, I don’t just toss that aside when someone makes a request of me.
  15. I’m busy, but I find time to do the things I want to do.
  16. I’m happy. I regularly experience well-being, contentment, even joy.

If you answered false more often than true, you may want to take a look at the questions to which you answered false and see if you can incorporate something of its message into your life. Please contact us if you’d like to explore this issue further.