The Burnout Trap: How We Contribute and How to Combat It

As I sat at my desk, staring at the same line of code for what felt like hours, I couldn't shake the feeling of exhaustion creeping in. The to-do list seemed endless, and with each tick of the clock, my motivation dwindled.

Sound familiar? If you’ve ever felt like you're running on empty, you’re not alone. Burnout is a prevalent issue in our fast-paced world, and surprisingly, many of us play a role in its development.

The Personal Contribution to Burnout

Burnout is often seen as an external force—stress from work, overwhelming responsibilities, or a lack of support. However, we often overlook how our own habits and mindsets contribute to this state of emotional, physical, and mental exhaustion.

1. Perfectionism: Many of us strive for perfection in our work, whether it’s meeting deadlines, delivering flawless presentations, or achieving the ideal work-life balance. This relentless pursuit can lead to chronic stress and disappointment when we inevitably fall short of our own high standards. As Dr. Brené Brown highlights in her TED talks, perfectionism is not the antidote to shame, but rather a toxic shield that can lead to burnout.

2. Ambitious Goals: Setting lofty goals can be a double-edged sword. While ambition can drive us to excel, it can also set us up for failure if those goals are unrealistic. The constant pressure to achieve these high expectations can lead to feelings of inadequacy and overwhelm. Research published in the Journal of Applied Psychology suggests that while challenging goals can motivate, they can also contribute to burnout if they are perceived as unattainable.

3. Poor Boundaries: In a world that glorifies hustle culture, it’s easy to blur the lines between work and personal life. Checking emails late at night or taking calls during family dinners can lead to a constant state of alertness, draining our mental resources. According to SHRM's recent research, 74% of employees reported feeling burned out at some point during their careers, and the number of employees who feel burned out at the end of the workday has increased significantly, with nearly half of workers feeling this way regularly.

4. Neglecting Self-Care: It’s all too easy to skip that yoga class or prioritize work over a good night’s sleep. However, neglecting our physical and mental health is a surefire way to edge closer to burnout. According to the Mayo Clinic, self-care is essential not just for well-being but also for maintaining productivity and creativity.

Strategies to Mitigate Burnout

Recognizing our role in the cycle of burnout is the first step. The next is taking proactive measures to combat it. Here are some practical strategies:

1. Set Realistic Goals: Instead of aiming for perfection or setting overly ambitious targets, focus on achievable goals. Break larger tasks into smaller, manageable steps, and celebrate your progress, no matter how small.

2. Establish Boundaries: Designate specific work hours, and stick to them. Communicate your availability to colleagues and family. Remember, it’s okay to say no to extra tasks when your plate is already full.

3. Prioritize Self-Care: Incorporate regular breaks into your day, practice mindfulness, and engage in activities that rejuvenate you. Whether it’s reading a book, going for a walk, or enjoying a hobby, make time for yourself non-negotiable.

4. Seek Support: Don’t hesitate to reach out for help. Whether it’s a mentor, a friend, or a mental health professional, talking about your feelings can provide relief and new perspectives. Websites like MindTools offer resources for managing stress and improving communication, which can be invaluable.

5. Embrace Flexibility: Life is unpredictable, and learning to adapt to changes can help reduce stress. Allow yourself the grace to adjust plans when necessary, understanding that flexibility is key to maintaining balance.

Conclusion

As I closed my laptop that evening, I made a conscious decision to take a step back and reevaluate my approach to work and life.

Burnout may feel like an inevitable part of our busy lives, but with awareness and intentionality, we can reduce its risk. Remember, it’s not just about surviving the grind; it’s about thriving in our personal and professional lives.

Our “Me” course also offers excellent insights in ways to protect yourself, balance outside responsibilities with personal interests.

Resources

For more insights, consider exploring resources like the World Health Organization’s guidelines on workplace burnout or articles from Harvard Business Review on managing stress and well-being. Or check this excellkent SHRM blog, “Here’s How Bad Burnout Has Become at Work”

Let’s commit to breaking the cycle together—because a healthier, happier you is worth every effort.