I woke up one day recently feeling like I had been hit by a train. My body was heavy, my head was foggy, and even the simplest tasks felt like climbing a mountain. I wasn’t sick; I was drained, in every sense of the word. The memories of my first encounter with burnout years ago rushed back; but how could this be happening again?
Back then, I was under immense pressure, both personally and professionally. Now, I love my job. Yet here I was, feeling the same overwhelming exhaustion. I had no choice but to take a few days off to rest and recharge. The curiosity of why this had happened again led me down a rabbit hole of research into burnout, its causes, and most importantly, how to prevent it from recurring.
Here’s what I found.
The perfectionist and type A dilemma
Perfectionism and the drive to excel are often associated with success. However, the constant pursuit of perfection can be emotionally and physically exhausting. It’s important to recognise the signs of perfectionism and prioritise self-care to prevent burnout.
Tip: Be mindful of your perfectionist tendencies and consciously make an effort to set realistic expectations. Learn to delegate tasks, embrace a growth mindset, and focus on progress rather than perfection.
Recharging the ‘Brain Battery’ with regular breaks
Our brain is an incredibly powerful machine, but it still requires regular breaks to function optimally. Research shows that brief diversions from a task can dramatically improve one’s ability to focus on that task for prolonged periods. So, next time you’re feeling stuck or overwhelmed, take a step back.
Tip: Taking regular breaks is critical to maintaining mental sharpness, creativity, and productivity. Apply the Pomodoro technique – work for 25 minutes, followed by a 5-minute break. This scientifically backed method helps maintain focus and drive productivity. Emotional cool down with relaxation techniques
The emotional labour of our professional activities is like lifting heavy weights at the gym; just as our bodies need rest after physical exertion, our emotional selves need to recuperate from the pressures of the workday. Relaxation techniques like meditation and deep breathing can soothe the mind, reduce stress, and replenish our emotional reserves.
Tip: Practice relaxation techniques consistently to decrease stress and anxiety levels. Start small – even a few minutes of quiet reflection can make a significant difference. Begin your day with a 10-minute meditation or deep-breathing session. Use apps like Calm or Headspace for guided sessions.
Connect with people you enjoy talking to
Our emotional wellbeing is significantly impacted by our interactions with others. A study published in the Journal of Health and Social Behaviour illustrates how individuals with stronger social relationships have lower levels of anxiety and higher levels of self-esteem and happiness.
Reid Hoffman, co-founder of LinkedIn and advocate of the concept ‘creating alliances’, believes professional networks can support both business success and emotional wellbeing.
Tip: Ensure you are scheduling regular, quality interactions with your loved ones. This could be anything from a weekly family dinner, a morning coffee chat with a close friend, or even a virtual get-together with friends living far away. Maintaining these connections helps replenish emotional energy, providing a buffer against stress and enhancing emotional wellbeing.
The role of nutrition in cognitive health
A healthy, balanced diet plays a crucial role in maintaining brain health and energy levels. Foods rich in antioxidants, omega-3 fatty acids, and other essential nutrients help fuel the brain for optimal performance. Research shows that a Mediterranean diet, rich in fruits, vegetables, lean protein, and healthy fats, is associated with better sleep quality and mental health.
Tip: Aim to incorporate more whole foods into your diet. Limit processed food intake and remember, hydration is key.
Finding serenity in nature
In the concrete jungles of our cities, green spaces become essential gateways to tranquility. A study conducted by the University of Essex found that exposure to nature improves mood, reduces feelings of anger and anxiety, and enhances cognitive functions. Animals, too, are known to have therapeutic effects, reducing stress and inducing a sense of calm.
Tip: The outdoors can offer a refreshing break from the drudgery of routine work. Make an effort to spend at least a few hours each week in a green space. Even small activities, such as observing wildlife, or lounging with a book, can help clear the mind and restore mental energy.
The magic of quality sleep
Sleep is the ultimate form of recovery, helping to consolidate memory, enhance cognitive functions, and restore our physical health. Amazon Founder, Jeff Bezos, attributes his creativity and decision-making abilities to a solid eight-hour sleep schedule. The physical environment is also important in creating a soothing environment conducive to sleep.
Tip: Set a regular sleep schedule, aiming for seven-nine hours each night. Prioritise a comfortable sleep environment and consider investing in sleep aids like white noise machines or weighted blankets. Maintain a ‘wind-down’ routine before bedtime to signal your body that it’s time to rest.
The joy of giving
The act of giving has a profound impact on our mental wellbeing. Studies have highlighted the ‘helper’s high’, a state of euphoria followed by a longer period of calm after performing a charitable act. Salesforce CEO, Marc Benioff, sets an example, integrating philanthropy directly into his business strategy by committing a part of the company’s equity, product, and employees’ time to the community.
Tip: Find a cause that resonates with you and contribute in a way that suits your lifestyle. This could be anything from volunteering at a local shelter, mentoring a young professional, or donating to a charity of your choice.
While professional life can sometimes be demanding, it’s crucial to prioritise mental and emotional recovery. Investing time in activities that replenish us can fuel our productivity and overall performance. By understanding the importance of recovery and making an active effort to include it in our routines, we can avoid burnout and thrive in our professional roles.