Moving from Survival to Flourishing after Burnout
A 5 MINUTE READ
Question: Last year, I experienced severe burnout due to habit cycles of perfectionism, procrastination, and pressure. Struggling with lethargy and brain fog, I found myself unable to be productive or impactful in my role. The weight of my situation prevented me from engaging in meaningful activities for an extended period; reinforcing negative emotions and plunging me into a deep depressive state. As a leader, the impact was overwhelming, leaving me with no one to confide in or understand my situation and the expectation to perform was still high. The issue is that I am still trying to find my way back to myself and it continues to impact my work, friendships, and family. I still feel isolated and am simply coasting on fumes. What can I do?
This is a great question and timed just right for the holiday season which hopefully, can give you an opportunity to reset. First, let me assure you that you are not alone. Three years post the onset of COVID-19, the numbers are still high. We also know that as the holidays approach, many struggle with the added stressors of spending more, navigating loss, and more. Burnout is impacting a greater number of leaders and entrepreneurs than ever before, sometimes resulting in traumatic outcomes. Subtle symptoms such as chronic fatigue, cognitive fog, social withdrawal, and vague physical discomfort, can go unaddressed for long periods as we keep pushing through. The presentations of “pushing through” can vary; for some it looks like constant socializing and full calendars to prevent alone time while others engage in a sudden retreat and extreme isolation under the auspice of ‘self care’. We may attempt to reset by taking occasional days off but too often rest time is used as an opportunity to engage with work responsibilities at a leisurely pace. By the time burnout hits in full force, it brings about shock, guilt, shame, and a bewildering sense of how it all came to this point.
The keys to getting through and finding a place of momentum means a re-examination of current habits through transparent reflection, unlearning those that reinforce certain behaviors, identifying the future-you, and learning the habits that will get you there with a new focus. Here’s an example of this process using the L.A.D. Find Your S.P.O.T. method:
“Even though what’s external may still be rocky, following this process will result in developing internal resilience and flourishing.”
Stop: This is the most daunting aspect. Many fear taking a break, especially when circumstances don't allow it, leading some to extreme measures to avoid the loss it may represent. However, it is vital. Taking a break may involve a three-month hiatus from work or temporarily pausing your social media platforms like LinkedIn or X while, in some cases, engaging your community to help with personal responsibilities. The goal is to remove or reduce the pressure of performance to allow for the space you need to engage in the next step.
Process: Take this opportunity to reflect on what led to your current situation. Consider journaling these insights for future reference, seeking guidance from a therapist to unpack the etiology of established habits and the ways in which they are maintained, and pinpoint the triggers that influence these habits. Ask yourself:
How does my environment reinforce these habits?
What rewards do I get from these behaviors?
Are there healthier ways to attain the same rewards?
What changes do I desire? Individual motivation and preferences (e.g. IDI), worldview (e.g. Personal Directions/Appraise your World Inventory), and career assessments can be helpful in figuring out the changes you want to make.
Organize: After analyzing your responses, outline the new habits you wish to adopt. Organize your time and seek out the necessary resources to facilitate these changes. This may look like seeking a new position, finding a new place, identifying new social circles, changing your work hours or scheduling a weekly sitter to stay with the kids for a few hours. It is important to identify the rewards that will maintain these habits as well while keeping in view the future you. Seeking out therapy from a licensed counselor while engaging in holistic coaching (coaching from a trauma informed or therapeutic lens) for action planning and accountability is a great way to create a team that will support continued self-development.
Take Action: Put your action plan into effect and start cultivating those new habits. Be patient with yourself and allow room for growth, even though what’s external may still be rocky, following this process will result in developing internal resilience that can prevent another bout of burnout and the chance to flourish.
In closing, burnout is a serious condition that requires time, attention and intention to get through. Focusing your attention on caring and being forgiving of yourself, and making strategic decisions in honour of your future is paramount to flourishing. LAD is able to help! We offer short and long term coaching and assessment packages that can help you gain momentum towards a more sustainable and healthy future for yourself and your community.
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Note: If you or someone you know is struggling with mental health concerns, you can reach out to the 988 Suicide & Crisis Lifeline by calling or texting 988; this provides free, confidential crisis counseling and access to mental health support 24/7. If you or someone you know is experiencing suicidal thoughts or a crisis, please reach out immediately to the Suicide Prevention Lifeline at 800-273-8255 or dial 988. These services are free and confidential.