Burnout and fatigue aren’t just a trendy way to glorify “busyness”; they’re real challenges that many professionals (especially you high achievers) face in today’s fast-paced work environment. If you’re feeling drained, overwhelmed, or detached from your job, you’re not alone. Let’s explore seven actionable strategies that will help you recognize the signs of burnout and reclaim your energy. It all starts with appreciating how much you are loved and valued and that your well-being is SO much more important than the work you do!
They say if you put a frog in a pot of cold water, and then raise the temperature gradually, it will keep adjusting to the point it will sit in the pot of boiling water without trying to escape. Burnout works the same way. It often creeps in slowly, making it easy to miss the early warning signs. Feeling constantly tired, lacking motivation, or becoming increasingly numb to work you used to enjoy are all red flags.
My own journey into burnout and severe fatigue happened gradually over the course of almost two years. But, if you can recognize the signs early, you can take proactive steps to make necessary changes before it becomes overwhelming or dangerous. If you notice any of these symptoms, take a moment to assess your work-life balance and stress levels.
Self-care is not indulgent; it’s an absolute necessity. Taking a beach vacation is self-care. Booking a spa day is self-care. Queso and margs are self-care. And self-care also looks as simple as eating when you are hungry, taking restroom breaks when you need to, and including transition time between meetings. And, when you are dealing with stress or burnout, sleep and activity are like oxygen!
Taking care of yourself isn’t selfish; it’s essential for maintaining your productivity and mental health.
Engaging in activities that reduce stress can help alleviate burnout symptoms. This could include hobbies like reading, painting, or gardening. Meditation and mindfulness exercises can also be beneficial, providing a calming effect that helps you recharge. For me, building Lego kits is a fun mental break when I want to do something with my hands and avoid screens for a bit.
Find what works for you and make it a regular part of your routine.
One of the leading causes of burnout is a lack of boundaries between work and personal life. This can be especially true for remote workers. Sometimes it’s hard to know whether we work from home or if we live at the office. Establishing clear boundaries helps you maintain a healthy balance and prevents work from spilling into your personal time.
Set specific times to start and stop working, and stick to them as much as possible. Don’t be afraid to say no to additional tasks if your plate is already full.
You don’t have to go through burnout alone. Reach out to your colleagues and managers for support. Sometimes, sharing your feelings can provide a sense of relief and open up discussions about workload balance or other necessary changes. Having real-talk conversations with your leaders and stakeholders about capacity, priorities, timelines and expectations can be absolutely game-changing and enable you to reclaim control.
Not only is it ‘okay’ to ask for support but, when done with sincerity, diplomacy and in the spirit of creating positive impact, you are demonstrating the highly sought after skills of prioritization, negotiation and stakeholder management. Look at you sparkle!
If you’re feeling stuck, and efforts to ‘make nice’ with the source of your stress are not working out, it might be time to think bigger picture and reassess your professional goals and priorities.
- What about your career do you love?
- What do you loathe?
- Are your current tasks aligned with your career aspirations?
- Is this the right organization for you in the longer term? Is this the right profession for you?
- As organizing queen, Marie Kondo would say, does your work life ‘spark joy’ for you?
- Take a step back and evaluate what’s truly important to you. What is serving you and what isn’t?
Adjusting your goals and longer term plan can help you honor your authenticity and focus on what matters most. The idea of big changes is hard, especially when you’re fatigued. But, ultimately, this will lead to reduced stress and shift you off the path to burnout.
This is the big one. If you do nothing else, please do this. If work-related burnout or fatigue is affecting your quality of life, your friends and family are probably are already starting to worry about you. Bring them in to your journey and let them know that you are looking to regain your strength and energy. And, if you are experiencing impacts to your health, please assemble the best healthcare team you can, starting with your primary provider.
When I experienced the most severe phase of my own fatigue, I was living alone in a new city. I was so incredibly fortunate to have a dear friend that was further on her journey of fatigue recovery. She got on a plane and came for a visit. She put fresh flowers in vases, prepared meals, walked my dog and was absolutely present. My healthcare team was amazing – my primary provider, therapist, neurologist / sleep specialist, wellness coach and acupuncturist all worked together to ensure I had the proper resources and medical management I needed to accelerate my recovery. And, I was fortunate to have a work family, starting with my manager and work BFFs, that were concerned and committed to ensuring I became well as soon as possible. My tribe saved my life.
Who are the people that you can count on to support you through your journey?
You can only ignore burnout and fatigue for so long before they become damaging. It’s important to give them the attention and action they deserve. By recognizing the signs, setting boundaries, seeking support, and engaging in self-care, you can effectively combat burnout and regain your sense of balance and fulfillment. Remember, your career is a marathon, not a sprint. Take care of yourself above all else. We need you healthy.
Have you experienced burnout or fatigue? Share your story in the comments below and let’s support each other. For more tips on managing work-related stress and building a fulfilling career, be sure to follow me on LinkedIn, and feel free to contact me directly if there is anything I can do to support you.
Boldly go ✨
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