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Xseed Lead_Burntout picture

How to prevent burnout

by Deborah Knight

May 3, 2024

Sometimes, doing what you love is not enough to prevent burnout.  Unlike what you may be socially programmed to think, you are allowed to be tired. Work requires plenty of effort and dedication, and expecting a human to be constantly performing at their peak is unrealistic.

Even the greatest athletes need time to rest to prevent damaging their bodies and incurring burnout. So, why can’t we put the same amount of consideration into giving our minds a break?

Burnout Prevention

Becoming aware of burnout

There is no shame in allowing ourselves a moment to breathe. It is a necessary fact of life that doing the same thing can become dull and monotonous. The result of constantly pushing ourselves past the brink of exhaustion will lead to long-term effects, the most common one being burnout.

It is crucial that we learn to split work from our private lives. Now that numerous jobs are entering into an era of remote working, it is difficult to draw a line between what space is for work and what space remains a part of our home. Establishing a work-life balance can be hard when there is not a physical distinction between the two. After all, not everyone has the luxury of having a separate room meant specifically to work in.

Taking these nine steps to help prevent burnout

Here are nine ways that can help in the prevention of long-term burnout that anybody can implement.

1. Once your work hours are done, make it a habit to avoid checking your work email. During the evening, you can turn off your notifications and only turn them back on once your shift resumes.

2. Focus on what you can control. You may have a list of tasks or issues floating through your head that can appear insurmountable. Write them into a list. Note which ones you have control over. These are the matters which you can achieve real change with and what you should be focusing on.

Sometimes, there are things in our life that we have limited control over, which can be frustrating or overwhelming. Acknowledge what is out of your control and focus on what you can influence. This will give you the confidence to prioritise effectively and make positive change.

3. While it may be difficult to avoid thinking about work during your free time, try to minimise talking about work with your friends and loved ones. Instead, dedicate that time to being present with those around you.

Work may be important, but so are the people who matter to you. Taking the initiative to be involved in the conversation or activity goes a long way in showing that you care. Spend time with family and friends to remind yourself that you are not alone, no matter how daunting it can feel when you are tired.

4. When you feel your social battery running low, allow yourself to take a step back. While others find respite in company, maybe you enjoy the silence that comes with solitude. Give yourself whatever time you need to recharge.

5. Take a moment to do something that you enjoy. Many of us tend to feel guilty about having fun, but there is no point in working so hard if you cannot find the time to feel alive.

Treating yourself can translate into many things. Some people enjoy a beloved hobby while others like playing video games. Others cook to relieve stress or rewatch old movies that fill them with a different kind of warmth.

An immersive book with a comforting drink or a new experience that lights you up are just as significant. There is no set definition for what works best to make you happy, which means you are free to explore as much as you want!

6. Keeping your mind active and engaged in an enjoyable activity is a good way to stretch your mental muscles. They are what inspire you to continue living and doing what you do.

7. As important as it is to take care of one’s mind, your body requires just as much consideration. You can opt for an occasional massage, a spa day at home, or go on walks as a break from the electronic screen. If any of those are too many, even just sitting by a patch of warm sunlight will do wonders.

8. Fill your body with good food the same way you would fill your mind with stimulating content. Make it a practice to engage your body with movements or exercises that you can comfortably perform. It’s enough to do what you can with the body that you have.

9. Your environment is just as important a factor to keep in mind. While taking the time to declutter your mind, do not overlook your surroundings.

Self-care does not always translate to doing what is easy. Sometimes, it means mustering up the strength to do the tedious work that you have been putting off. Doing the dishes, washing the laundry, changing the bedsheets and taking out the trash can seem insignificant.

However, the space you are occupying deserves just as much attention. It is the small but necessary things that keep you running at the end of the day, and having a home that is clean and smells nice will go a long way in improving your quality of life.

When in doubt, allow yourself to take a step back and ask yourself:

Why are you doing what you are doing?

What is it that you love about your work?

Do you feel fulfilled and appreciated?

These are grounding questions that can be scary to consider. If you feel constantly tired from work or feel unaccomplished despite pouring your heart into what you are doing, do not be afraid to ask – Why? Sometimes it is the simplest questions that require the complicated answers.

If you encounter a wall of resignation or helplessness, it is time to consider reaching out for help. Talking to a therapist about what is overwhelming you will help identify solutions to counter such feelings. However, if getting professional help is not possible, try confiding in a trusted friend, as it will do wonders in helping you find clarity on the situation.

Are you forwards, or are you just moving without going anywhere?

Do not get lost amidst your work that you forget why you started doing it in the first place.

You started from somewhere for some reason. While that reason will change and grow as you do, you must not forget it. Only then will you be able to grow through what you go through and shine past the danger of burning out.

Our executive coaching support can help you build up better ways of regaining control. Contact us if you would like to discuss this further.

Author Bio

Deborah Knight

Deborah Knight is the founder of Xsead Lead with a background in organisational and individual leadership and executive coaching.

As a coach, Deborah aims to create an inclusive and respectful space where individuals and organisations can do the work necessary for growth and change. She is also passionate about helping women be valued for themselves while also contributing and being successful.

Apart from her company which she is deeply passionate about, Deborah also loves bushwalking, reading, travelling, and learning new things.

For any coaching or organisational support enquiries Deborah can be contacted via email: info@xseedlead.com.au or via her company website which is www.xseedlead.com.au

About the Author

Deborah Knight

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