Balancing careers, families and everything in between is no easy feat - especially for us women.
Many of us juggle demanding careers, run households and try to keep up with kids' schedules while maintaining good health and exercise.
So what happens when we don’t take care of ourselves in the process of managing the hundreds of different tasks we undertake everyday?
You guessed it – I'm talking about burnout.
We hear about burnout all the time, but how often do we actually spot the signs before it’s too late? Today, we'll dive into the science of burnout—what it is, how to identify it and most importantly, how we can prevent it before it takes over our lives.
I’ll take you through the core components of burnout to identify the signs, the small and manageable changes you can make to avoid reaching breaking point and tips on recovery if you recognise burnout in your life.
I encourage you to reflect. Are you showing any early signs of burnout? Take a moment to check in with yourself. If you are, don’t wait. Pick one strategy from today—whether it’s taking more breaks, setting boundaries, or prioritising sleep—and start putting actions in place for yourself. Prioritising your health and wellbeing is the real success.
That's what we're exploring [00:01:00] today, the science of burnout, and how we can prevent it before takes over our Burnout isn't just about feeling tired. It goes so much deeper than that. And if we don't pay attention to the warning signs, it can affect everything from our mental clarity, to our relationships, and even our physical health.
First off, what is burnout? The World Health Organization defines burnout as a syndrome that results from chronic workplace stress that has not been successfully managed it's not just about the workplace, right? Whether it's managing a household, maintaining good health and exercise, juggling kids schedules, or leading a demanding career, burnout can strike when the pressure just becomes too much.
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These early signs are often subtle, but they're there if you know what to look for. And getting these aligned will help you be more prepared and have you more productive. So let's start with cognitive signs. Have you ever found yourself forgetting little things, or feeling like you just can't focus?
This is actually your brain struggling with cognitive overload. Research shows us that when we're under long term stress, our brain's prefrontal cortex, responsible for decision making and problem solving, gets overwhelmed. And this is why simple tasks can suddenly feel impossible.
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This is a red flag that stress is getting the better of you. Physically, burnout can show up in many ways. Headaches, stomach problems, or fatigue. These are all signs that your body is trying to cope with sustained stress. A 2019 study published in the Journal of Psychosomatic Research found that people experiencing burnout had significantly higher levels of cortisol, the stress hormone, which over time can wreak havoc on your body.
Now here's something important that I've learned. Burnout isn't an all or nothing situation. It exists on a spectrum. At one end, you might just feel a little off, like you're not as motivated as usual. You're struggling to get through the day. this mild burnout can easily be overlooked as just having a rough week, but if left unchecked and having many rough weeks in a row, it can slide into moderate burnout where you're consistently exhausted, detached, and starting to question your ability to do your job or manage your life.
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So, Now that we know what burnout looks like, how can we prevent it? And how can we keep ourselves balanced? The good news is that there are small manageable changes we can make to avoid getting to that breaking point. First, let's talk about micro recovery
first, let's talk about
micro recovery
power nap. a study from the [:
Second, set clear boundaries. Burnout often happens when we try to do too much. So setting boundaries, both in work and personal life is crucial. This might mean saying no to extra projects or making sure that you're logging off at a reasonable time. The key here is to protect your energy, not just your time.
A C suite HR executive once said to me, it's only you that can set your boundaries. You need to determine what is best for you, and then you must be the one to reinforce it. Your team will work towards the boundaries you set as firm, but if you relax them, then the message is that your boundaries are flexible.
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According to a study from the Sleep Research Society, good sleep quality significantly lowers the risk of burnout. Importantly, move your body, regular physical activity. Whether it's a morning walk, yoga, or whatever gets your blood pumping helps release endorphins, the feel good hormones that counteract stress.
However, what if you're already there? If you're feeling the heavy weight of burnout right now, don't panic. Recovery is possible, but it takes time and intention.
Firstly, it's recommended to take time off if you can. A week away from everyday pressures, whether it's work or personal responsibilities, can be the reset you need. And if taking time off isn't possible, even a day or two can help you recharge. Second, learn to delegate. It's time to let go of that idea that you have to do it all.
Identify tasks that you can hand to others, whether that's at work or home. Research shows that sharing responsibility reduces the mental load and can help ease the feeling of overwhelm.
Finally, reconnect with joy. [:
Have a look to see if there are things that you have stopped doing. Always remember, it's okay to ask for help. Whether that's talking to a therapist, joining a support group, or even reaching out to a friend for a chat. Burnout is isolating, but you don't have to go through it alone.
So, as we wrap up today's episode, I encourage you to reflect. Are you showing any early signs of burnout? Take a moment to check in with yourself. If you are, don't wait. Pick one strategy from today. Whether it's taking more breaks, setting boundaries or prioritizing sleep and start putting actions in place for yourself.
