3…2…1…Burnout! Tips to manage and avoid it

Originally published on 5 October 2022

We are coming to the final stretch of the year and, for some of us, burnout is inevitable. The pressure of trying to get things wrapped up before year-end or just the build-up of everything that has happened this year is starting to take its toll. On top of it all, in South Africa, we have had to deal with months of rolling blackouts which make you feel like you’re living in survival mode half the time.

Over the past few weeks, I have taken being a generalist to a new level and found myself adding new skills and knowledge that have really pushed me to the limit. I worked 14-hour days most days last week. I was very close to burnout. A year ago, I probably would have hit full burnout, but I have learnt how to manage it. I’m still learning how to avoid it altogether.

We all need a little help, so I am sharing my tips on how I manage burnout and am learning how to avoid it.

What is burnout?

Burnout is not just exhaustion or feeling tired. It is a prolonged state of being brought on by work stress. The World Health Organisation (WHO) has even recognised it with an International Classification of Diseases (ICD) code – ICD-11 – as an occupational phenomenon, although it is not classified as a medical condition. The three common symptoms of burnout are:

· Exhaustion

· Cynicism, or increased negativity

· Reduced efficacy

The WHO limits it to an occupational context and says that it “should not be applied to describe experiences in other areas of life” but I would have to disagree. Since the onset of the pandemic, our work and life contexts have become so intertwined that there is not a clear separation anymore. For two years working from home, you were managing domestic duties and work duties. Some of us are still doing this. But even before the pandemic, we have been constantly switched on to work through our devices and the 9-5 workday has not existed for many knowledge workers for a long time as we bring our work home with us.

Burnout also goes slightly deeper than the three symptoms outlined above, and the graphic below illustrates the 12 stages of burnout:

The 12 Stages of Burnout

Effectively, you prioritise work above all else and withdraw from everything else until you start resenting work, others, and yourself, and are completely exhausted at the end. You become a not-so-nice person.

I have been through this burnout cycle a couple of times over the past few years. I constantly pushed through to breaking point. It was never pretty. Looking back on it now, it is probably why I have a non-existent social life because while everyone was out there socialising and meeting new people and their partners, I was pushing myself and my work life to the extreme. I could blame it on the toxic work environment I was in, but I was also partly to blame. It is in my nature to be a workaholic and so I have had to learn to watch for the signs of burnout.

As someone who is used to going 100km/h all the time, I had to learn to slow down and recalibrate with my Long Covid. Probably the only good thing to have come out of my Long Covid situation is that I have had to make lifestyle changes which have helped me to manage and avoid my tendency towards burnout.

My Tips to Manage and Avoid Burnout

Schedule Me-Time

This is not the pamper yourself kind of me-time, this is a self-evaluation me-time. Pick a time to check in with yourself and how you managed the week. Who and what took up too much unnecessary time and energy? What could you have handled better? Be honest with yourself. Often, we ignore the red flags and think it was fine and we handled the week well but, in reality, it was an overwhelming mess. Also, if you did well, acknowledge that too because far too often when you’re in the midst of a burnout cycle, you do not celebrate the wins (thanks cynicism and negativity!).

I like to do this exercise on a Sunday evening when I am planning the week ahead because it has given me enough time to get over the previous week and I can then plan the next week better.

Prioritise and get it done

Think about what is essential for the day or week and get that done first. The saying goes ‘perfection is the enemy of done’*. There is huge irony in my writing this because I’m a perfectionist by nature and I struggle with this a lot, but I am working on it. The point is, just get the task done. Don’t procrastinate and don’t overthink. You feel less overwhelmed once it is off your desk. I have developed a little meditation that I do every morning when I know that I have to get through quite a few tasks that day. It has helped me manage to get through tasks quickly and effectively. I would be happy to share it so drop me a note if you would like it.

Delegate and outsource

If you can, then delegate or outsource some of your tasks to other people. You don’t need to do everything yourself. Ask for help! Remember that pack I was talking about? Reach out to one of them.

Exercise

You will think that you don’t have the time or energy, but that dopamine fix is good for your brain and body. It doesn’t need to be your usual full workout or run but some form of exercise will help you cope with the stress.

Two years ago, I would never have imagined fitting in a yoga session into a 14-hour workday or that it would even be a priority for me. It is now a priority because I know it is essential to prevent my burnout.

Sleep

Sleep is so important. A tired brain and body will not see you through. Some like to glorify working on minimal sleep, but you are not working at your optimal capacity. This build-up of a few late nights of work here and there is what leads to the burnout exhaustion.

If you’re having to work these late nights regularly, then you aren’t prioritising correctly and getting things done or asking for help. Or your workload is just ridiculous, and you need to think about changing jobs because no job is worth burnout.

Socialise

Give a friend a call or go for a quick coffee during your work week. It helps you feel connected and prevents you from withdrawing from the world – one of the big dangers of burnout.

Do the dishes

When I first wrote this down, I was going to say let the dishes pile up for another day but actually do the dishes because it gives you 10 minutes of thoughtless productivity to clear your brain. It doesn’t have to be the dishes but some other small task around the house that will help you clear your mind. It will also help you feel under control in your space. You will also thank yourself at the end of the week when you can relax at the weekend.

Schedule White Space

Put half an hour in your calendar during the week for a tech detox to clear your mind, relax, and maybe do something creative or whatever would appeal to you. Jim Kwik calls this white space. We are overloaded and overwhelmed by the digital world. There is too much information to absorb and process at our fingertips through our phones/laptops/iPads and it takes its toll on us. So, give yourself the space to be away from it all and destress.

Find Joy

I often mention finding joy in my posts. Again, not the Marie Kondo kind of joy but whatever is going to destress you and bring you some energy. Dance, cook, read, spend time with your kids/nieces/nephews doing something silly, anything that will bring a smile to your face or lift your mood.

Take Burnout Seriously

Everyone is different, with different contexts so some things might not work for you. This list might also seem overwhelming if you’re already in the burnout cycle. You might be thinking, Alex, how am I supposed to fit all that in? I will help you prioritise:

· Schedule Me-Time

· Prioritise and get it done

· Exercise

· Sleep

· Socialise

You need to make the time to do these things. You will start finding time to fit in the others as you manage the rest. For some other helpful tips on avoiding burnout, my virtual work bestie Kim Kaupe (see the last post) has just released this free LinkedIn Learning course Nano Tips for Avoiding Burnout with Kim Kaupe.

You might not be suffering from burnout but look for signs of it in those around you and try to help where you can. Also, check on your single friends. They might seem to be the least likely to be struggling with work/life balance but are doing a lot on their own right now.

Alex the Generalist

*Originally it was ‘perfect is the enemy of good’