Kathy, a 48-year-old CEO, once vibrant and driven, now felt utterly depleted. Years of juggling single parenthood and a demanding career had taken their toll. More recently, weight gain and a lack of sleep had her unable to recognize herself. She lacked joy in her daily life and felt numb even when others around her were filled with gratitude and appreciation.
Then one morning, even a strong coffee and shower couldn’t shift her into gear. Kathy’s tears wouldn’t stop falling that fateful morning. As she canceled meetings and reached out for help, Kathy faced a stark reality: She was experiencing burnout.
What Burnout Really Means
Burnout results from prolonged, unrelenting stress without adequate recovery. In 2019, the World Health Organization classified burnout as a syndrome—a collection of symptoms. While often associated with workplace stress, burnout can affect anyone facing long-term pressure, including stay-at-home parents and caregivers.
Burnout is often described as a deep fatigue and despair caused by working too hard for too long. This often leads to a loss of enthusiasm and energy.
- Work-related: daily workload
- Individual health: physical and mental limitations
- Personal life: caregiver responsibilities and time constraints
The Burnout Symptoms Scale
Burnout symptoms range from mild to severe
- In its early stages, burnout manifests as physical exhaustion, increased susceptibility to illness, headaches, poor sleep, or chronic pain.
- As burnout advances, mental health issues such as depression and anxiety may emerge.
- In later stages, these symptoms can be accompanied by substance abuse.
Behavioral changes are common, including loss of motivation, increased absenteeism, and heightened sensitivity to criticism. Personal relationships often suffer as people withdraw from social interactions, feeling persistently unhappy or irritable. This excess of emotional stress underlies work-related performance problems, creating a cycle of psychological strain.
3 Ways to Turn Burnout Around
Calming your stressed brain and recharging your body can be achieved through simple, powerful actions.
1. Prioritize Self-Care
Daily movement (like walking) and stillness exercises (such as meditation) lower the levels of stress hormones like cortisol and adrenaline.
Start with 15 minutes of quiet meditation, focusing on deep breathing and your surroundings. Spend time in nature, observe animals, or engage in activities that ground you physically. Shifting attention away from mental rumination and toward physical sensations can ground people in the present moment and reduce stress.
Do something in your off-time that engages your other senses. This could be cooking, taking photos while out on a walk, singing, pursuing crafts like painting, journaling, or any form of exercise—even stretching. These activities can enhance hippocampal function, improving memory and fostering creativity.
2. Be Realistic and Seek Support
Avoid putting too much pressure on yourself and recognize that one cannot do everything. It is OK to ask for help. This does take quite some courage to do! It is best to set realistic expectations to make your goals achievable.
Boundaries are key; know when to say yes or no!
3. Establish Daily Rituals
Establishing transition rituals between the phases of your day can help you change gears smoothly from work to relaxing downtime. These habits should allow you to stay in the present moment without thinking too far ahead.
- Splashing water on your face after work or taking a shower.
- Changing your outfit between work and rest time.
- Being still for five or 10 minutes.
- Listening to soft music (use headphones to create a quiet space and keep calm).
- Practicing daily gratitude journaling. Note three accomplishments and three things you’re thankful for. This habit trains your mind to focus on positivity. Studies suggest that doing this for just one week can boost self-esteem for months afterward.
So don’t feel defeated by the pressures of daily life. Try some of these practical suggestions and get in control of burnout before it takes control of you.
As for Kathy, our overstressed CEO, she took one positive action at a time and gradually noticed she had significantly clearer thinking and better sleep. The most impactful thing for her was using time on the weekend to buy and prepare healthy meals to eat during the week. Setting a timer to get to bed strictly before 9:30 p.m., initially for only a week, let her see the benefits of setting strong boundaries that protected her sleep time. She also applied many of the other suggestions listed above.
Anytime she skipped one of her new rituals, Kathy noticed the signs of burnout creeping back in, but she quickly addressed the issue and got back on track. With her significant level of responsibilities, she knows it will be an ongoing process of correcting herself when she veers off course, but at least she’s in control of her life again.
