Burnout: How Doing Too Little Can Be Just as Damaging as Doing Too Much
Burnout has been a hot topic for many years as we struggle to rebalance the increasing demands of our professional and personal lives. While it's easy to assume that burnout is caused solely by doing too much, recent research suggests, along with my personal experience, that not doing enough things that bring us peace, joy, and energy can be just as detrimental. In this post, I'll share how the lack of rejuvenating activities can contribute to burnout and recommend strategies that I practice to create sustainable balance.
I remember it vividly. I couldn't even open up my MacBook or the software needed to do my work without being overwhelmed with nausea and a feeling of panic. I was so used to the constant demands and deadlines and being motivated by stress. I didn't even notice when chronic stress accumulated and tipped over into burnout. I always had a mantra or catchy affirmation to motivate myself to get through it. Push through. Just do it. And do it well—all of it. Saying "no" was not in my vocabulary, as if somehow doing so meant "defeat." Neither was "not possible," as I firmly even today believe that "anything is possible" if we put our mind to it. So when did my high drive and pursuit of excellence turn against me?
Burnout in a Jist
Burnout is a state of chronic physical, emotional, and mental exhaustion often accompanied by feelings of reduced accomplishment and a loss of personal identity. It typically results from prolonged exposure to stress and high demands, which can come from various aspects of life, such as work, relationships, or personal expectations. Pre-burnout and burnout are unique experiences for everyone, and a variety of symptoms are experienced at different intensities. A shared experience is an inability to recognize, ignore, or override early symptoms due to deeply rooted beliefs about performance and expectations.
The Paradox of Burnout: Too Much vs. Too Little
While it's true that burnout results from being overworked and overwhelmed, it's essential to recognize that the issue is more than just about the quantity of tasks and responsibilities we take on; rather, burnout can also be influenced by what we prioritize and allocate our time and energy to. For decades, my highest priority was work. Not only because it paid the bills but because I got immense joy and fulfillment from it. As a software product designer, I worked with people from different walks of life, experienced the wild perks of tech consultancies, and created many applications that made people's lives easier. It was fun, rewarding, and also highly stressful and demanding. It just came with the territory, I told myself.
Many people like me focus intensely on work or other responsibilities, leaving little room for other activities that bring joy, peace, and rejuvenation. Unfortunately, this imbalance can create a vicious cycle. As we become more exhausted and stressed, we may feel increasingly obligated to double down on our responsibilities, further neglecting our well-being and, yes, neglecting ourselves. A strong word, but that is what we are doing until we become conscious of the damaging pattern and choose to change it.
Not engaging in activities that recharge us emotionally, mentally, and physically can contribute to burnout just as much as taking on too many tasks. When we don't take time for self-care and personal fulfillment, our resilience and ability to cope with stress diminish, making us more susceptible to burnout. And for years, I operated under the limiting belief that if I took the liberty to do anything other than work, it would be selfish. That somehow, I needed to earn my right to enjoy my life in any other way. I've come a long way since and am helping others trapped in the stress cycle do the same. Unfortunately, the reasons driving our behaviors are deeply rooted and often covert, operating as badges of honor and insidious to our well-being.
Finding Balance: Strategies for Combating Burnout
To prevent burnout, it's crucial to balance our responsibilities and activities that bring us peace and energy. Here are some strategies to help you achieve this equilibrium:
Identify your energy sources. Reflect on the activities that make you feel rejuvenated, whether spending time in nature, engaging in creative pursuits, or connecting with loved ones. List these activities to understand what brings you joy and energy. Start massaging in the belief that you are worthy of rest. It is not something that is earned; rest is something necessary to baseline functioning.
Schedule self-care. Just as you would schedule a meeting or an appointment, set aside time in your calendar for activities that nourish your well-being, and treat these appointments with the same level of importance as your other commitments. This was hard for me. It was so easy to deprioritize what "I need" over what someone else needed. What do you believe about self-care? Is it maybe that it's selfish? That it's not as important and that it's ok to deprioritize over a deadline or meeting. Self-care is not selfish but a necessity to be prioritized. Self-care is a basic human need to be physically, mentally, and emotionally cared for by yourself. If we give ourselves that respect, it will also be respected by others. That includes bosses.
Set boundaries. Learn to say "no" to additional tasks or responsibilities when already feeling stretched thin. Communicate with your colleagues, friends, and family about your need for balance and enlist their support in helping you maintain it. For me, it was hard to ask for help. Setting boundaries made me feel guilty, so I rather didn't set them. I needed to learn it, and the underlying belief that was sabotaging me was that asking for help meant I was incapable or weak. It is a skill, and it can be learned. Boundaries can be set with ease and grace, and learning how to set them liberated me beyond anything I've ever experienced.
Prioritize quality over quantity. Focus on doing a few things well rather than trying to do everything. Assess which tasks and responsibilities are truly essential and prioritize them while letting go of or delegating non-essential items. That includes professional and personal responsibilities. Learning to set boundaries helps with prioritizing quality.
Practice mindfulness. Incorporate mindfulness practices such as meditation, deep breathing, or yoga into your daily routine. These activities can help you stay present, reduce stress, and boost your resilience to burnout. My favorite go-to is the Headspace app.
Seek help if needed. If you're struggling with burnout and finding it difficult to make changes on your own, consider talking to a coach or therapist. They can help you develop coping strategies and provide support as you work through what keeps you moving towards a healthier balance in your life.
My Point Was
I believe it is important to recognize that burnout is a complex issue resulting from taking on too much responsibility and not doing enough things that bring us peace and energy. By identifying our energy sources, setting boundaries, and prioritizing self-care, we can learn to recalibrate and strike a balance that helps us stay resilient and maintain our well-being in the face of life's many demands. Preventing and overcoming burnout means thoroughly learning how to recalibrate and restore ourselves physically, mentally, and emotionally. I went from burnout to bliss, and if you are ready for personalized support so I can support you in doing the same, please reach out.
