Burnout has become an all too familiar companion in today’s hustle-paced world, and women, in particular, often find themselves caught in its grip. We think we thrive in the hustle and bustle, but do we really? Juggling multiple responsibilities, expectations, and personal aspirations can leave us feeling exhausted and overwhelmed. However, it’s essential to remember that we have the power to overcome burnout and reclaim our lives.
In this blog post, we will explore strategies and empowering insights to help women navigate burnout and create a thriving, balanced life.
Me thriving and celebrating being on the “other side” of burnout! I will NEVER go back to that season of my life
I recently had Sherri Crowley, a Therapist and Coach, on my podcast and we talked about this very subject. She said it best, “Burnout happens when you have been going too hard, for too long, doing “all the things,” all of the time. “ To listen to that podcast click here https://www.buzzsprout.com/2143456/13212564
Burnout is often a gradual process, unfolding over time, with several warning signs or “red flags” that warrant our attention, recognition, and acknowledgment.
If we ignore these warning signs, we will, in fact, find ourselves in a burnout crisis, like I did. It was 2018 going into 2019 and there were lots of warning signs that I was headed for disaster. But I did not recognize those red flags. I kept going, kept working 24/7, and kept trying to “do it all”. And it caught up with me.
My burnout hit me like a 10-ton Mac truck! It may have seemed to come out of nowhere, but in reality, it didn’t. There were numerous warning signs that I had been experiencing all along. I constantly felt exhausted, overwhelmed by the never-ending to-do list, and plagued by headaches. Forgetfulness, fatigue, insomnia, frequent illnesses, and heightened irritability were also part of the mix. I was frequently on edge, constantly feeling like I wasn’t accomplishing enough, and enduring persistent stress.
Me and my son, when I was struggling with burnout and a mental health crisis.
Typical signs and symptoms of burnout:
· Chronic fatigue
· Sleep Problems: Insomnia, difficulty falling asleep or staying asleep
· Forgetfulness
· Headaches or chest pain
· Increased illness, especially autoimmune things
· Loss of appetite
· Digestive issues
· Cynicism
· Increased irritability
· Loss of interest in activities
· Lack of energy
· Lack of joy in life overall
· Physical and emotional exhaustion
· Withdrawal and Isolation: Withdrawing from social activities, avoiding interactions, and isolating oneself from friends, family, or colleagues
· Neglecting self-care
· Emotional Distress: Feelings of sadness, anxiety, helplessness, or a sense of being overwhelmed by daily tasks and responsibilities
Recognizing the signs and symptoms of burnout is crucial in preventing its detrimental effects. It may take days, weeks, or even months to alleviate the manifestations of burnout. In my own experience, my burnout ultimately led to the development of a panic disorder and severe anxiety. This occurred because I failed to listen to my body’s warning signs and continued pushing myself beyond my limits.
When you begin to notice the early signs of burnout, it is vital to take a step back, slow down, and reassess your approach to work and life. Ignoring these warning signs can result in a mental health crisis that I wouldn’t wish upon anyone.
Remember, your well-being should always be a priority. Take the time to prioritize self-care, set boundaries, and seek support when needed, either from a trusted friend or family member and possibly by a medical professional if needed. By addressing burnout early on and making necessary changes, you can protect your mental and emotional health, allowing yourself to thrive and lead a more balanced and fulfilling life.
Self-care is often neglected in our lives today because of our busy schedules, but it is important in combating burnout. Some self-care practices include:
· Going for walks
· Spending time in nature
· Practicing gratitude
· Connect with a friend
· Deep breathing
· Start or continue spending time on a hobby
· Journal
· Meditation
· Get quality sleep
· Move your body
· Eat nutritious meals
· Spend time doing things you love
· Therapy
· Positive self-talk
· Praying
· Learning who you are- investing in yourself
These are just some examples of self-care. Find what you love and do more of that! Prioritizing self-care empowers us to recharge and thrive in our lives.
Self-care is important in warding off burnout
Developing resilience is essential for preventing burnout and maintaining well-being. Building a supportive community around you plays a significant role in fostering resilience. Additionally, practicing positive thinking, setting and achieving goals, and cultivating a growth mindset all contribute to strengthening your resilience and warding off burnout. These proactive steps empower you to navigate challenges with greater strength and resilience, promoting overall well-being.
Often, burnout comes into our lives because we are striving for perfection and meeting unrealistic expectations. Sometimes “done is better than perfect”. Ask for help from others and let others help you, without watching over their shoulders to make sure they are doing it “right”. When I was facing burnout I was in the process of trying to come up with a new photography studio place and location, switching my business structure, and working nonstop. I was tackling all of life’s chores with minimal assistance. I rarely asked for help and thought I could do it all on my own.
Ask for help and find your “community” of friends. It is important to have a group of friends to support you in life
The question isn’t whether you can do it all on your own; it’s whether you want to. While you’re capable of accomplishing so much more than you might think, it’s important to consider if you need to and want to take on everything. Asking for help is crucial in preventing burnout and finding more enjoyment in life. Embracing support allows you to lighten your load and create space for self-care, leading to a healthier and more fulfilling lifestyle.
Setting boundaries is one of the most important steps in preventing burnout. I had to establish boundaries with my business when I was experiencing burnout. Although I struggle at times and find myself reverting to my old habits of constant work, I recognize the importance of striving for balance in life.
For instance, during my boys’ youth sport practices, I may bring my laptop with and work, but I make it a point to not work during their games. I rarely miss their games for a photoshoot. Prioritizing these boundaries allows me to maintain a healthier balance between work and family, reducing the risk of burnout while still pursing my professional endeavors.
Setting boundaries has helped me maintain a healthier balance between work and family.
When facing burnout, redefining your perception of success and shifting priorities can be necessary. I personally had to undergo this transformative process by taking a break from both of my jobs and prioritizing my physical and mental well-being. During this time, I reevaluated my photography business and realized that my current studio and meeting clients at local parks were fulfilling enough. This decision granted me more time for my family and myself, alleviating the stress of restructuring my business. It’s important to make choices that prioritize your health and happiness, even if it means making adjustments to your professional life.
Making mindset shifts is important in warding off burnout. Personally, I had to change my perspective from feeling like I’m not enough to embrace the belief that I am enough and that everything will be accomplished in due time.
By nurturing positive thoughts, we can release the pressure of maintaining a flawlessly tidy house or a perfectly manicured lawn. It’s important to remind ourselves that it’s okay if our homes aren’t spotless and our lawns aren’t pristine. Understanding that these tasks can be accomplished when we have more time, such as when our children are grown, helps alleviate unnecessary stress and allows us to focus on what truly matters in the present moment.
As women, we have the strength and resilience within us to navigate burnout and create a life of fulfillment. By prioritizing self-care, seeking support, redefining success, and embracing mindfulness, we can empower ourselves to thrive amidst life’s challenges. Remember, you are deserving of a balanced, joyful life, and it’s never too late to embark on this empowering journey of self-care and growth.
Remember, if you are struggling, seek help from a professional and reach out to your loved ones to provide you with support. For my life coaching program, head to Jesswaynecoaching.com
