Understanding Burnout
This week’s post talks about a topic that is all too familiar to many of us: burnout.
Understanding Burnout: Signs, Symptoms
Over 70% of US workers experience workplace stress, and 57% of workers report negative life impacts that are associated with burnout. There are those moments when even the thought of another Zoom or Teams meeting makes you want to dive under your desk and hide. But what exactly is burnout, and how can you recognize it before it turns you into a zombie? Then I am going to share one quick tool that is helpful to reduce stress and burnout that you can do anywhere! Let’s dive in!
My Personal Journey with Burnout
Before we get into the details, I’d love to share my burnout story. I gave a cut off to the musicians sitting in the pit of the auditorium as my phone lit up again, trying to pull me out of rehearsal. It was our first rehearsal with the musicians and actors in the auditorium for our spring musical and we opened in a week. I didn’t love having my phone nearby, but these were “unprecedented times.” The messages on my phone started to confirm the thoughts I desperately wanted to deny. We might be shutting down the school due to the Covid-19 numbers rising in the Chicago area. That night I optimistically left my baton and music on my director's stand, but brought home my laptop as the request of administration-just in case. Those students never got to perform the spring musical and I didn’t even get my baton out of the pit for another 4 months.
I work well in a crisis, I put my head down and find solutions. I started doing weekly live streams so the students still had performance opportunities. I brought back alumni for special Zoom concerts. I made sure that there was still a musical community at our school. I rewrote curriculum to teach music online over the summer, coordinated Broadway performers to do masterclasses, and coordinated an online Madrigal Dinner performance. Perhaps if this was all that had been going on in my life I would have recovered more easily, but a month before the pandemic, my child had been hospitalized for chronic illness and I was also learning how to support my kid’s new health needs. I also had recently lost my sister and figuring out how to support my parents and kid in their grief.
I worked well in these crises, but I did not take care of myself during this time. I was giving and giving, and ignoring myself. I continued to push through the transition back to school, figuring out how to navigate performances with masks, figuring out how to support the wellbeing of students who were living during a pandemic and recovering from isolation, and continued to put everyone and everything else in front of myself.
I got through with distractions mostly. I gained a lot of weight, I started isolating more, I went off social media, I started to suffer from major imposter syndrome, doubting almost every aspect of my abilities at work. I was highly irritable and exhausted. It took a long time for me to recognize the symptoms as burnout.
What is Burnout?
Burnout is that sneaky little gremlin that starts nibbling at your energy and enthusiasm when you least expect it. It’s more than just a bad day or feeling tired after a tough week. Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It can make you feel like you're running on empty, no matter how many vacation days you take.
Signs and Symptoms of Burnout
Burnout isn't just about feeling tired. Here are some telltale signs that burnout might be lurking around the corner:
1. **Chronic Fatigue**: Even after a full night’s sleep, you still feel like you’ve run a marathon.
2. **Insomnia**: Your mind is racing with to-do lists at 3 AM.
3. **Forgetfulness and Lack of Concentration**: You find your keys in the fridge and wonder how they got there.
4. **Physical Symptoms**: Frequent headaches, stomach issues, or other unexplained aches and pains.
5. **Increased Irritability**: Your patience is thinner than a paper towel, and even minor annoyances set you off.
6. **Change of Appetite**: Either you forget to eat or you’re constantly reaching for comfort food.
7. **Detachment and Isolation**: You start avoiding social interactions and prefer the company of Netflix and your couch.
8. **Reduced Performance**: Your productivity drops, and tasks that were once easy now feel overwhelming.
How Coaching Can Help with Burnout Prevention and Recovery
Now, you might be wondering, “How can talking to someone really help me with burnout?” Well, let me tell you – coaching is like having a personal guide who helps you navigate the rocky terrain of stress and burnout. Here’s how:
1. **Personalized Support**: A coach gets to know you – your triggers, stressors, and goals. They help you develop strategies tailored specifically to you, not some one-size-fits-all advice.
2. **Goal Setting**: Coaches help you set realistic and achievable goals, breaking them down into manageable steps. No more feeling overwhelmed by that giant goal!
3. **Accountability**: Let’s be honest, sometimes we need a little nudge. A coach provides the accountability you need to stay on track with your self-care and professional goals.
4. **Perspective**: When you’re in the thick of it, it’s hard to see the forest for the trees. A coach offers an outside perspective, helping you see solutions and opportunities you might have missed.
5. **Stress Management Techniques**: Coaches are armed with a toolkit of techniques to help you manage stress, from mindfulness exercises to time management strategies.
6. **Encouragement and Motivation**: Sometimes, all you need is a cheerleader who believes in you. A coach provides the encouragement and motivation to keep you moving forward, even when the going gets tough.
7. **Work-Life Balance**: Coaches help you find that elusive balance between work and personal life, ensuring you have time to recharge and pursue your passions.
A Little Humor Goes a Long Way
When you are in the thick of it, laughing is a powerful way to help reduce stress. While we think of laughter as primarily connected to our emotions, it also impacts us physically. Laughing stimulates our stress response, and then cools it down, leading to decreased heart rate and blood pressure. It also helps to improve circulation which helps to release any muscle tension we might be carrying with us. So when you are feeling stress, stop to watch a funny video, call someone who makes you laugh, or recall a funny memory. And don’t take things so seriously. If you lost your keys and find them in the fridge, laugh it off! It feels so much better than holding on to the frustration!
Final Thoughts
Burnout is serious, but it’s not insurmountable. By recognizing the signs early and seeking the right support, you can overcome burnout and get back to feeling like your energized, vibrant self. Coaching offers a personalized, supportive approach to help you not only recover from burnout but also prevent it from creeping up again.
So, if you’re feeling like burnout is knocking on your door, consider reaching out to a coach. After all, everyone deserves to feel motivated, productive, and happy – including you!
Take care, and remember to laugh a little today!
