How to Avoid Burnout and Get Promoted at Work

over-worked Manager burning candle at both ends

When you experience burnout, you know it!

The recent announcement of Jacinda Ardern, New Zealand’s Prime Minister signifies once again how real Burnout is…

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress.

Common signs of Burnout:

• Emotional exhaustion: feeling drained and unable to cope with daily demands.

• Depersonalization: feeling detached and disconnected from your work and colleagues

• Reduced sense of personal accomplishment: feeling like your efforts are not making a difference and lack of motivation.

• Physical symptoms: such as chronic fatigue, headaches, and insomnia

• Difficulty concentrating and making decisions

• Increased irritability and moodiness

• Feeling disillusioned about your job

High performers are particularly susceptible to burnout because they tend to push themselves harder and set higher goals for themselves. This can lead to a constant state of pressure and a feeling of never being able to “catch up.”

“Burnout is a bone-tired, soul-tired, heart-tired kind of exhaustion” – J. Pennebaker

Another reason for Burnout is the unrealistic goals and expectations that organizations create for their team members without providing the requisite support and resources. High performers who want to get ahead are given clear messages that more is required from them, often at the expense of family time, rest time and their own health.

Experiencing burnout in the workplace

Burnout Is Destructive for Organizations

Not only is it damaging to your mind, body and spirit…

It leaves you so depleted, you have little energy to offer to your team members, your colleagues and Your organization.

• It reduces morale.

• It reduces engagement.

• It reduces effective communication.

If you are experiencing any of these signs of burnout, you can take action now to reduce it.

3 Steps to Prevent Burnout Becoming Chronic.

1.       Acknowledge to yourself what you are feeling.

2.       Talk to someone you trust; a friend, a coach, a counsellor

3.       Identify the source of the stress and evaluate how you can reduce or manage it

There are also ways to avoid or prevent burnout altogether…

Here are 3 strategies…

Mid-Manager overcoming burnout and getting promoted to CEO

1.       Prioritize self-care. High performers often put their own needs last, but it’s important to make time for things that nourish and rejuvenate you. This could include things like exercise, meditation, journaling, yoga, reading, simply taking a relaxing bath or any other activity you find enjoyable. By prioritizing self-care, you’ll be better equipped to handle stress and avoid burnout.

2.       Set realistic goals. High performers often set unrealistic goals for themselves, which can lead to a feeling of constant failure and inadequacy. Instead, try setting smaller, more achievable goals that you can work towards. This will help you feel a sense of accomplishment and progress, rather than feeling overwhelmed and defeated

3.       Learn to say “no”. High performers often feel like they need to take on everything that comes their way, but this can lead to overcommitment and burnout. Learn to say “no” to things that don’t align with your goals or split and delegate tasks among team members. This will free up time and energy for the things that truly matter and that only you can do.

Stop Burnout

Take regular breaks and time-off. It’s essential to disconnect and recharge your batteries, so you can come back to work feeling refreshed and energized.

Give yourself the best chance to perform at your highest-level by taking care of yourself first.

It is the key to being more effective in everything you do and the way to excel in your career.

Be the leader today who creates a better future of work.

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I’m Nadine Seaga and I’m a Mindset & Leadership Coach, Founder & Chief Energy Officer (CEO) of People Development Consultants. I can help you to harness your full potential and the full potential of those you lead! Schedule your Clarity Call here.