What do you do if you're experiencing burnout and need professional support?

The key question to ask yourself is "Who is causing this overload?". There is enough research that shows that the top reason for burn-out at work (Remote or otherwise) is self-inflicted. Following are the top 3 reasons to assess yourself on 1) Poor work-life harmony - Did you set clear boundaries between work and personal life? 2) Overworking - Do you feel compelled to work more when working remotely to prove that you are actually working? 3) Isolation - Remote work can be isolating, and individuals who do not seek out social interactions or professional networks might feel disconnected, which can contribute to feelings of burn-out. Most of the time, our own perception of what others want from us, is the culprit! Watch out! Seek help!

📚 Burnout by Emily and Amelia Nagoski 📚 I highly recommend this book. It provides research-backed insights into the causes and signs of burnout. Read to learn: - What the "stress cycle" is - How it leads to burnout - How to close the cycle effectively Hope this helps.

1. Identify symptoms: Recognize signs of burnout, such as chronic fatigue, dread, increased irritability, or physical symptoms like headaches. 2. Acknowledge feelings: Understand that these symptoms may indicate a deeper issue and require attention rather than dismissing them as temporary. 3. Take action: Once you recognize burnout, take steps to address it, such as seeking support, adjusting workload, or practicing self-care.

Burnout creeps up you... The signs become progressively more pronounced over time. You are working hard, perhaps even enjoying what you do, but things happen just a little slower, you feel just a little less able, your patience is less, your frustration slightly higher, you start doing things out of character. You sometimes feel unnecessarily discouraged. When you start feeling these signs it is important to recognise them for what they are.

It's always good to take some time to reflect on your career and what is making you feel burnt out. This could be for many reasons such as a toxic workplace or not feeling fulfilled in your role. Career development coaching is a great resource that can help as you would have someone in your corner to help you maneuver through what is causing the burnout. Depending on your employer, they will even cover the expenses for you to receive career coaching. If that is not an option, speak with your supervisor about what you feel is lacking so that you both can strategize to find a solution. Depending on what the cause is, it is always important to speak with someone so that you find the right support and come to feel fulfilled in your career.

Although sound advice, most people suffering from real burnout will not go this route. They are self-sufficient and highly capable. But they are ignorant to their own challenges. Therapy is not a practical solution in many instances - for several reasons. A better solution is to work with a trusted mentor or friend who can help you assess the current situation and work out a good plan to proceed effectively - and then hold you to it. You see - it is the habits that are tough to break or change - and that is where an accountability partner can be worth a lot.

Burnout has multiple stages and impacts on your career and life. If you decide to seek out a career coach over a therapist, please make sure the coach you choose understands their limitations and will refer you to therapy if you need it. I have a counseling-focused master's degree that gave me training to know when a licensed professional is the best option. If therapy isn't needed, a career coach who is familiar with career burnout can help you identify the root cause(s), work through reframing, identify strategies to work through it, and be a support person as you move through the burnout season. If needed, the career coach can also help you identify your next step if you need to leave your position.

This really is important - your body and mind need rest to recover. You don't have to completely stop unless you have reached absolutely critical states where nothing but a 2/3 week break will make the difference. Prioritize brutally and make sure you only work on the most critical stuff. This is not the time to drive new initiatives, get others to do the heavy lifting but be available for guidance and strategic direction. Also - reduce work time. If you must, then structure days where you work no more than 2 hours at a time with a proper, no distraction 60 - 90 min break inbetween. Like an athlete recovering from a muscle tear, you have to do easy work to help with active recovery - no heavy lifting.

Prioritising self-care after burnout is like recharging a dead phone. You wouldn't try to keep using a phone with no battery, right? Your body and mind are the same! A tip I have learned in my experience is to avoid waiting until your phone's dead in the first place! Make self-care a regular habit, not just a response to burnout. Schedule relaxing activities in your calendar (set reminders) and treat them like important appointments. A little self-care each day keeps the burnout away (maintains a healthy battery level)!

It might feel scary, but being vulnerable and open with your friends, family, and even colleagues can help take some of the emotional weight off your shoulders. Chances are, you're not the only one experiencing it; it's just that many people are embarrassed to admit that they're struggling, too. So, be brave. Connecting with other people is a surefire way to lift your mood, and, in turn, providing them with peer support is also a way to boost your own self-esteem and ease some of the mental and emotional symptoms of burnout.

I personally am not afraid to consult with my boss about this. I have learned over the years that suffering silently is not the way to resolve anything. I am however lucky to have a "boss" that is open to discussing these kinds of things and would work hard to find a way to overcome the challenges. I also involve my spouse and friends in the conversation to ensure that I have their support as well - especially my spouse. If I was in an organization where I was afraid to discuss burnout with my boss then I would likely start to create my own exit strategy from that company.