In our new Burnout 101 series, we’ll dive deep into all things burnout and provide expert tips on what it is, the risks associated, how to recognize and manage it, and how it pertains to mid-to senior-level leaders. This month, we look at the basics of burnout and how people reach that point of exhaustion. Plus, Dr. Valerie Taylor shares some tips to help manage its symptoms.
Burnout is more than just feeling too busy or overwhelmed, and it doesn’t happen overnight. It tends to show up after an accumulation of varying factors and/or prolonged stress, resulting in a state of all-encompassing exhaustion with negative and serious effects. For women who work in senior leadership with a lot on their plate, it can be hard to recognize whether or not what they’re feeling is burnout.
“People talk about feeling frayed at the edges. They’ve lost the capacity to handle things the way they once did because they are exhausted,” says Dr. Valerie Taylor, department head of psychiatry at the Cumming School of Medicine. Taylor has extensive experience in mental health and its links to the body. She leads the Taylor Lab, which investigates potential new treatments for mental illness, among other focuses. She has various clinical trials that are looking at modifying the gut microbiome as a way to treat mental illnesses. Her research and knowledge on the links between mental illness and disease provide expert insight into why burnout is so much more than just a catchphrase.
Common reasons that lead to burnout are having too much on your plate to manage, not feeling recognized or valued, having difficulty setting boundaries and feeling like you’ve lost control.
Burnout shows up as mental, physical and emotional exhaustion, with symptoms that can include headaches, muscle tension and other types of physical discomfort, brain fog, difficulty concentrating, a diminished sense of accomplishment and fewer coping skills.
“If we’re thinking about work, things that you used to take joy from at work, you don’t anymore,” explains Taylor. “What happens if that’s not addressed is that it can lead to a sense of helplessness and a lack of motivation, and then you become less engaged, and it starts to create a vicious cycle.”
And while it is critical to address, it can be difficult to manage. Here, Taylor suggests a few tips to help you lessen the effects of burnout.
Avoid multitasking: Mute the email notifications, move away from your phone, work in shorter, uninterrupted bursts and focus on the task at hand. Start building time in your day for a rest or a planned walk, and avoid phone distractions.
Make time to be mindful: It’s easy to overlook taking breaks, but setting aside a little bit of time to relax, reset and take a few deep breaths can make a big difference. Taylor suggests exploring different apps that encourage mindfulness and relaxation periods throughout the day.
Set clear boundaries: Know your limits and enforce them. This will help you feel like you’re gaining back a sense of control, which can be helpful when things feel overwhelming.
Pursue activities you enjoy: While it’s important to avoid taking on too much, finding something that will give you a sense of personal satisfaction is also valuable. Taylor suggests community engagement activities, like volunteering, to boost how you’re feeling. “Those things actually change your brain. They increase chemicals like serotonin, dopamine or oxytocin that make us feel better.”
Surround yourself with good people: Taylor explains that “burnout can make us socially isolated. You may think, ‘I feel miserable. I don’t want to make my friends miserable. I’m not going to go be with them.’ But actually, those small activities, even just laughter, can really make a huge difference.”
Don’t miss out on our events, networking opportunities and more conversations exploring issues relevant to mid-to senior-level leaders. Become an Axis member today.
