Many professional clients I work with who have experienced burnout often share common challenges. Namely, certain early maladaptive schemas, deeply ingrained beliefs about oneself and the world, often play a significant role in burnout. Specifically, I notice three maladaptive schemas being present often. The unrelenting standards schema is the belief that one will be harshly criticised if they do not meet very high standards. The approval-seeking schema is the excessive focus on gaining the attention, recognition, and approval of others. The self-sacrifice schema, excessive expectations of duty to meet the needs of others. These schemas are frequently linked to a drive to perform well and work long hours but often lead to a struggle to switch off from work, burnout, and eventually depressive symptoms. In therapy, the first step is always self-awareness: these schemas feel natural to the client, so understanding what is driving them to work more is critical. The second step, practical solutions, involves setting specific rules or boundaries for our future selves. For example, blocking out time in the evenings to leave the office not later than 6 pm can help create a healthier work-life balance. This often requires setting an alarm to remind us to stop working and start relaxing activities, such as going for a walk or reading a book. Another strategy is to limit work-related activities outside of office hours by leaving all work-related items at work and turning off work notifications on our phones. Initially, it always feels wrong to set boundaries, as we will really want to work more. However, it is essential to prioritise self-care activities that almost always drop off during periods of intense work. These would be exercising at least twice a week, and socialising once a week. A practical trick is to schedule exercise classes or social outings in advance and treat them as non-negotiable commitments when the inevitable "important" work items pop up. Learning to say "no" to work is hard. Clients who learn to set these boundaries and prioritise self-care not only recover from burnout but also prevent future ones. It's a journey that needs self-reflection, commitment to change, and ongoing support, but with time and effort, you can find a sustainable balance between work and personal life.
Mental Health First Aid Facilitator, Founder, Author at KAIZEN Business Support
Answered 2 years ago
Recently, I had a medical episode linked to burnout that made me ponder – why don't we practise what we preach? As a Mental Health facilitator, I am constantly helping clients to understand the brain-body connection and to learn their triggers to manage behaviour and emotions more effectively. I had kicked off this year ticking off goals left, right, and centre, coming off the back end of an intense 2023. My body was sending me warning signs, and I was dismissing them. Finally, I ended up in the emergency department questioning, "How did I get here?" The keys to my recovery were reflecting on the 'wheel of life' balance exercise which provides insight into whether or not your life is in balance and helps you identify areas of life where additional focus is needed. Other changes included working on my 'fear of missing out' which leads to overcommitment and neglect of self-care, and prioritising my own well-being above all else by fully practising what I preach. It'll look different for everyone since we all have unique challenges and circumstances, but the essence remains the same: self-awareness, balance, and self-care are paramount.
Founder at PRHive
Answered 2 years ago
My advice is to leave work at the office. This can prove to be difficult sometimes due to work-from-home policies, but I have come to build a habit of not checking my work email and dealing with clients during my off-work hours. I recommend setting a clear boundary with colleagues and clients, letting them know your designated work hours and when you will be available for communication. Establishing a routine that includes dedicated time for work and personal life has been key in recovering from burnout.
As the chief editor of a popular love advice column, my work became all-consuming. I was constantly stressed, irritable, and exhausted. My health and relationships suffered. I realized I needed to make changes to find balance. I started taking daily walks, leaving work on time, and setting strict boundaries around my weekends. Over time, I added in self-care like yoga, date nights with my husband, and even the occasional spa getaway. Learning to prioritize my own needs allowed me to find renewal. I feel happier and more energized in both my work and personal life.
As the head of overseeing Wainbee’s operations, I usually experience signs of burnout in the middle of the work week. The feeling of everything getting under my skin is really exhausting. Yes, I admit I once had no work-life balance. I was trained to believe that work was always the priority and that if I only worked harder with more hours, sacrificing things that might be enjoyable, I would be considered a good and honourable man and perceived as successful. Then, my daughters taught me something completely different, and my perspective changed. There can only be peace and success with balance. And balance is always possible. The Dalai Lama suggests that everyone on this planet should meditate for no less than 20 minutes a day. Except for those of us who are too busy to do so…we should meditate for 30 minutes. He believes that all war, strife, injustice, and illness we experience on a global scale will be eliminated, if we each spend the time in healing our own experiences and personal traumas. I often find myself too busy, so I meditate for 30 minutes every day.
Driven by a passion for success in content creation, I initially neglected personal well-being, a realization that prompted a strategic shift. Establishing firm work-life boundaries was a key change, ensuring personal time remained untouched by work demands. This separation proved vital for mental recovery and work efficiency. I also prioritized tasks and embraced delegation, realizing not all responsibilities required my direct oversight. This approach relieved stress and fostered a more effective team environment. Incorporating daily mindfulness and physical activity significantly improved my health and well-being, reinforcing the importance of self-care for professional efficacy. These adjustments not only aided my recovery from burnout but also boosted my productivity and creativity, affirming the critical link between personal well-being and sustained professional achievement in content creation.
Joining a support group for professionals experiencing burnout provided me with a sense of community and understanding that I wasn't alone in my struggles. Sharing experiences and coping strategies with others in similar situations offered me new insights into managing work stress and finding balance. This collective wisdom and support played a significant role in my recovery, reminding me of the power of shared experiences in overcoming challenges.
Experiencing burnout was a turning point in my life, leading me to reevaluate my priorities and the way I approached work. The journey to recovery and finding a balance began with setting clear boundaries between work and personal time, ensuring I dedicated specific hours to each without overlap. I also learned the importance of delegating tasks, which allowed me to focus on my strengths and reduce the overwhelm. Incorporating regular physical activity and mindfulness practices into my daily routine was crucial for managing stress and improving mental health. Finally, making time for hobbies and family not only enriched my personal life but also enhanced my productivity and creativity at work. These changes fostered a healthier, more balanced lifestyle, ultimately making me a better leader and entrepreneur.
Burnout crept up on me slowly. At first, I didn't recognize the signs - working longer hours, feeling exhausted, and losing passion for my work. The turning point came when I realized how disconnected I'd become from the people and activities I loved outside of work. I knew something had to change. The most impactful strategy was setting clear boundaries and sticking to them. I started small - enforcing a cut-off time in the evenings and protecting my weekends. Over time, I got better at saying no to non-essential projects and being honest with colleagues about needing breaks. The process took patience, but I regained my energy and enthusiasm. The key was realizing my well-being had to be the priority. By setting boundaries and making self-care non-negotiable, I found a sustainable balance. I vividly remember a vacation where I still tried to check emails and wrap up loose ends. Despite being away, I wasn't fully present or able to recharge. That trip made me realize I needed a complete break from work - both physically and mentally. Since then, I've implemented a "zero work" policy for vacations. Disconnecting completely allowed me to come back feeling truly renewed. That experience taught me the power of boundaries to prevent burnout.
"I experienced burnout in my job. To recover, I set clear work boundaries, delegated tasks, and focused on quality over quantity. Balancing my approach improved my well-being and overall success. The key is self-care and strategic thinking."
My journey from burnout to balance included implementing regular digital detoxes, where I consciously unplugged from all electronic devices for a set period each week. This allowed me to break free from the constant connectivity and pressure of emails, social media, and work notifications. It was during these times of disconnection that I rediscovered hobbies that didn't involve screens, such as painting and hiking, which significantly improved my mental health and helped me cultivate a richer, more varied personal life outside of work.
Reassessing my goals to ensure they were realistic and achievable was a crucial strategy in my path to recovery. Breaking down larger objectives into smaller, manageable tasks helped me make consistent progress without becoming overwhelmed. Celebrating these smaller achievements boosted my morale and motivation, providing a sense of accomplishment that was crucial for maintaining momentum. This approach helped me progress steadily towards my goals while preserving my well-being, playing a critical role in restoring balance to my life.
Learning to communicate assertively was a critical step in managing my workload and expectations with colleagues. By clearly expressing my needs and limits, I was able to negotiate more reasonable deadlines and share responsibilities more equitably with teammates. This assertiveness not only alleviated my stress but also fostered a more supportive and understanding work environment, which was key to my recovery from burnout.
Hi, My burnout pushed me to reassess my work-life balance. As the founder of a tech firm, I prioritized integrating AI-driven productivity tools into my routine. Implementing time-tracking algorithms and intelligent scheduling features helped optimize efficiency while safeguarding personal time. Additionally, communication and mutual support within my team encouraged accountability and prevented overwork. As underestimated as they might be, mindfulness practices and dedicating time to hobbies outside work provided essential rejuvenation. This holistic approach transformed burnout into a motivation for sustainable productivity and fulfillment.
Late 2023. Totally burnt out. Feeling stressed and overwhelmed with pretty much everything. This year (2024), I've kicked off the Carnivore diet. Boom! Within days, the stress and feeling of being overwhelmed was just gone! My brain works better. I'm way more productive. And my stress levels are the lowest I can remember. And all of this is despite having more work and more staff this year. I have no idea how or why this worked. But for me, it's been absolutely game-changing.
I started my career as an attorney at a corporate law firm. Once I actually became a lawyer, I realized the culture and work didn't align with my passions and personality, which led to uncertainty and the beginning of burnout. Because the cause of the burnout was a career mismatch, I knew that if I stayed in the field, I'd likely suffer many other periods of burnout. Instead, I cured my burnout permanently by switching careers, first to freelance marketing and eventually to entrepreneurship. These routes offered me more flexibility in terms of working hours (and remote work,) so that I could more easily fit in family and personal life. Most importantly, since I was doing work that excited and challenged me in the right ways and part of a community which I more naturally fit into, I didn't mind working long hours when necessary, and could put in hard work without emotional fallout. I believe that a key to dealing with burnout is to properly identify its roots, because that knowledge will lead you to the most effective longterm solutions to finding balance in your work life.
Learning to delegate. It wasn't easy at first; I had to fight the urge to do it myself! But as I began to trust my team and their capabilities, I saw how it positively impacted our productivity. I was able to focus on the big picture - strategizing, making key decisions, and driving the business forward.
Facing burnout in the demanding tech sector was quite an experience in itself. The drive for excellence in our ever-evolving field brought me to a point where I had to confront my limits and reassess my approach to work-life balance. I started taking the time to introduced clear boundaries between my professional and personal life— learning to trust my team by delegating tasks was crucial in reducing my workload. Additionally, adopting regular exercise and mindfulness became a great help in managing stress and maintaining focus. I also recognized the value of pursuing personal interests and continuous learning outside of work. I'd say that these activities provided a vital balance and contributed to my overall well-being.
Building a network of support among friends, family, and peers who understood my struggle with burnout was invaluable. Sharing experiences and strategies with others who had faced similar challenges provided me with new perspectives and coping mechanisms. This sense of community helped me feel less isolated in my journey, offering encouragement and motivation to make positive changes. The support and understanding I received from this network were instrumental in my recovery, highlighting the power of connection in overcoming burnout.
My path from burnout to equilibrium has involved self-awareness and setting priorities. I came to the realization that setting boundaries and giving self-care first priority was necessary to maintain both my career and personal well-being. Crucial actions included assigning responsibilities, establishing reasonable work schedules, and scheduling regular breaks. I also learned how important it is to pursue interests and spend time with loved ones away from work. My recuperation has been greatly aided by adopting a comprehensive approach to self-care, which includes healthy eating and regular exercise. I can now thrive in both my personal and professional lives as I've found a better balance between work and life by acknowledging my limitations and making deliberate adjustments.