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Burnout

Burnout is a state of emotional and physical exhaustion that arises from the sustained build-up of chronic and unresolved stress. It can manifest as feelings of energy depletion, increased mental distance from one’s job, and a sense of negativity or cynicism related to one’s work, leading to reduced professional effectiveness. While it can masquerade as depression and anxiety, burnout is a distinct condition. It is not limited to the workplace; for instance, stay-at-home parents or caregivers can also experience burnout. Often, fatigue is a key indicator that one is on the verge of burnout. Unaddressed overwhelm can also lead to cycles of anxiety, fatigue, and temporary despair, as the nervous system sends messages through symptoms to prompt a shift in self-care. Burnout develops over a long period and does not resolve on its own.

Here is an overview of main strategies to recover from burnout:

  • Mindset and Self-Awareness:
    • Cultivate resilience: Actively work to build and maintain a thriving brain state that can navigate stress with confidence.
    • Identify early signs: Be vigilant for indicators of waning resilience in yourself and others.
    • Focus on the positive: Shift attention from negative thought patterns to what is going well.
    • Practise self-compassion: Treat yourself with kindness and courage, especially when faced with difficult thoughts or experiences.
    • Normalise and reframe: Understand that experiencing difficulties is not abnormal, helping to calm distress and separate your identity from the problem.
  • Self-Care and Lifestyle Adjustments:
    • Prioritise sleep: Aim for seven to nine hours of restorative sleep each night, maintaining a consistent sleep routine. Be aware that worry about sleep can worsen symptoms, so try not to focus on not sleeping.
    • Engage in physical activity: Regular aerobic exercise and movement are crucial for brain health and stress management.
    • Nourish your body: Follow a brain-healthy diet, and consider reducing or eliminating caffeine, sugar, and processed foods.
    • Create boundaries: Establish clear distinctions between work and personal life to prevent work concerns from spilling over into your home and self-care time. Learning to say “no” assertively is a vital skill for managing demands and protecting your energy.
    • Take regular breaks: Integrate deliberate “aimlessness” breaks throughout the day to give your mind and body a complete rest, especially during high-demand situations. This can involve stepping away when conversations get heated or purposefully disconnecting from digital devices.
    • Reduce information overload: Limit the constant barrage of information by being disciplined about what you pay attention to and by delegating tasks where possible.
    • Seek social connection: Spend time with supportive friends and family, as strong social relationships contribute to overall well-being and can provide crucial emotional support.
    • Cultivate gratitude: Regularly write down three things you are grateful for to encourage your brain to notice more opportunities for positivity.
  • Therapeutic Techniques and Practices:
    • Mindfulness: Practise paying attention to the present moment without judgment. This can be achieved through formal exercises or informally by noticing thoughts, feelings, and bodily sensations.
    • Cognitive Defusion (ACT): Learn to take your thoughts less literally, reducing their power. Techniques include repeating a problematic word until it sounds meaningless or personifying your thoughts (e.g., “Mr. Anxiety is talking”).
    • Havening: Utilise Havening Techniques to calm the nervous system, deepen resilience, and process distressing experiences. Self-Havening can be an immediate intervention for day-to-day stresses.
    • Value-guided action (ACT): Identify what truly matters to you in life (your values) and commit to taking steps towards these valued directions, even when anxiety is present. These actions should be perceived as freely chosen and consistent with your values.
    • Goal setting: Set well-defined, specific, measurable, realistic, and time-bound goals that are phrased positively and are within your control. Break large goals into smaller, incremental steps to avoid feeling overwhelmed.
    • Structured problem-solving: When faced with problems, define them specifically to understand their limits and identify actionable solutions.
    • Journaling: Use a journal to track thoughts, feelings, and progress, allowing for self-reflection and a clear overview of your mental state.

Work Burnout: Understanding and Addressing

Work burnout is a serious condition resulting from chronic, unmanaged stress. Recognising its symptoms through self-assessment and observation is crucial for early intervention. Addressing work burnout involves implementing a combination of boundary setting, self-care practices, stress reduction techniques, and workplace adjustments to promote well-being and resilience.

Tools and Techniques in Coaching for Anxiety

Coaching for anxiety provides a practical and empowering approach, utilizing tools like SFBT, NLP, and CBT techniques to enhance performance, manage stress, and foster well-being. It is particularly advantageous for work-related anxiety and high-functioning individuals seeking skill-based solutions. While traditional therapies delve deeper into emotional and psychological issues, coaching offers a targeted, action-oriented path to managing anxiety and achieving specific goals.

The Impact of Burnout at Work and Effective Remedies

This report details the impact of burnout at work on both individuals and organisations. Burnout is characterised by emotional and physical exhaustion, cynicism, and reduced efficacy, stemming from chronic, unmanaged stress. Its impact ranges from individual health issues and reduced productivity to decreased morale and organisational effectiveness. Effective remedies include setting healthy boundaries, creating work-life balance, cultivating gratitude, building resilience, and fostering supportive workplace environments. An anxiety coach, especially a havening practitioner, can provide personalised strategies and training programs to address both individual and organisational needs, fostering a healthier and more productive work environment.

When to Work with a Stress Management Coach and Their Benefits

Working with a stress management coach is advisable when stress significantly impairs your life and self-help methods are insufficient. A coach offers numerous benefits, including skill development, stress reduction, resilience building, and values clarification, leading to improved performance and overall well-being.

How to overcome burnout at work

Learning how to overcome burnout at work requires a multifaceted approach involving understanding burnout, seeking professional support, and implementing practical strategies. An anxiety therapist provides essential tools and guidance to address underlying issues, develop coping mechanisms, and promote a balanced and fulfilling work life.

Recovering from Burnout

Burnout is caused by chronic stress, lack of self-care, and an imbalance between responsibilities and rest. It can also stem from over-commitment, unrealistic expectations, and a lack of purpose. An anxiety coach can assist individuals in recovering from burnout by helping them identify triggers, develop coping mechanisms, and build resilience, as well as to re-evaluate their values and priorities. They can help clients to make space for rest and self-care and to learn to balance their responsibilities with their need for relaxation, while also addressing any patterns of avoidance.

When to Consider Coaching for Overwhelm

Coaching for overwhelm is worth considering when persistent stress, difficulty managing tasks, and an inability to say no disrupt daily life. It can help with time management, planning, boundary setting, and coping strategies. It also helps to clarify values and prioritise self-care. Coaching for overwhelm offers practical tools, strategies, and support to individuals who are seeking to regain control and live a more balanced life.

Overcoming Burnout at Work: Advice, Support, and Transformation

Overcoming burnout requires acknowledging the problem, taking steps to reduce stress, and seeking support. By making key changes you can move from burnout to a mentally healthier place with greater passion, resilience, and life satisfaction. Key strategies include creating boundaries, prioritising self-care, seeking support, reframing your approach to work, and learning to manage your responses to stress.

Cortisol’s Role in Stress: Duration, Impact, and Reduction Strategies

Cortisol is a stress hormone that prepares the body for “fight or flight”, and while a short-term release is healthy, prolonged high levels can be harmful to physical and mental health. Reducing cortisol levels is essential for well-being. Strategies such as conscious breathing, mindfulness, exercise, and cultivating positive emotions are effective tools for managing stress and restoring balance. Many of these techniques can provide immediate relief, and consistency is key for lasting benefits.

Addressing Burnout:Workplace strategies that help employees

Burnout is a serious condition resulting from prolonged stress that can affect anyone, not just those in traditional work environments. It is characterised by exhaustion, negativity, and reduced effectiveness. The key to preventing and treating burnout lies in a combination of reducing workplace stressors and empowering individuals to take care of themselves, manage their emotions and set boundaries. By addressing these elements proactively, both employees and employers can contribute to healthier, more productive, and more satisfying work environments.

Choosing Between a Therapist and a Coach for Stress and Anxiety

When you’re feeling overwhelmed by stress and anxiety, it’s important to find the right kind of support to get back your mental freedom. Both therapists and coaches can help, but they have different approaches. This article will help you understand the differences so you can decide which is best for you. Understanding Therapists Therapists are… Read More »Choosing Between a Therapist and a Coach for Stress and Anxiety