Recognizing & preventing burnout

Recently, one Saturday afternoon, I came to the scary realization that I was facing a severe case of burnout! That week, I diligently worked to prepare scripts for the next five podcast episodes. I struggled to get going, but that isn’t completely abnormal. I thought I was making real progress when I sensed significant internal pushback.

“Uh, oh,” I said as I eerily sensed what was happening. I had felt that feeling before, but where? Then it finally hit me. I remember this identical feeling a few years ago, at the end of the year.

I was wrapping up a successful year of consistent workouts. I had begun that year overweight, out of shape, and unsatisfied with how I felt. I slowly started moving more consistently, beginning with small walks around my backyard.

Eventually, I was walking one mile three to four times per week. The next thing I knew, I was hooked! I would push myself on workouts two to three days per week, while the other days, I would walk a mile or more. On my tough workout days, I ran upwards of two to four miles on a treadmill.

It felt good!!

At some point in my journey, I got off track. I started measuring my success by keeping my streak going on my watch. Completing my rings was so satisfying that I wasn’t happy doing it two to three times per week. My workouts had quickly gotten out of hand!

I remember several times while working out that fall that I was dreading the fact that I was missing time with my daughter. Towards the end of the day, I would find myself remembering that I hadn’t completed a workout. Reluctantly, I would get up and change into my gym clothes. If it were one of my easy workout days, I would walk around outside at night looking up at the stars.

I wondered how I had gotten here. I was so proud of my progress but was so sick of working out that I resented it. Then, instead of taking a week off or two weeks off, I quit altogether! I don’t recall what I thought then, but now I look back incredibly discouraged.

On that particular Saturday, I remembered this story as I sensed a feeling of burnout, and it terrified me! I was stressed because I did not have enough active volunteers in the Overflow Community to fill in so I could step away. How would I take a break? How could I?

Immediately, I knew I had to do something, but what?! We were in the middle of a study, and I couldn’t just get up and miss our weekly community group meetings. I went to church that evening, confident God would speak to me. The longer this sat with me, the more I realized I needed time away from creating videos and podcasts.

As I sat in church, I thought how desperately I needed others open to leading our group discussion on Sundays. I was discouraged that I had yet to recruit enough volunteers to fill in for these types of scenarios. Saturday evening, God helped me see things clearer. We would hit pause on our current study and start a short study titled ​Who Do You Think You Are?​ from Life.Church. It’s a great study of how to embrace your identity in Christ.

Since Life.Church so generously gives away all of the materials on its Open Network this allowed me to pause creating new content while still providing engaging activities within the community. I would step out in faith and ask volunteers to lead our discussions, freeing me to relax and recharge.

Burnout—maybe you have experienced it before. Whether you are leading a community, a small business, a nonprofit, or a Fortune 500 company, the consequences of ignoring the signs of burnout are devastating. In the story mentioned above, I was fortunate to recognize what was coming if I didn’t do something to improve my situation. I was also blessed to experience what it was like if I did not do something about it. In the paragraphs below, we will look at burnout, the typical signs, and strategies to help us prevent it.

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged and excessive stress that is an increasingly prevalent issue in the modern workplace. According to a report by the Harvard Business Review, burnout accounts for an estimated $125 billion to $190 billion in healthcare costs each year in the United States. Recognizing the signs of burnout and implementing preventive strategies is crucial for maintaining a healthy and productive team.

Signs of burnout

Burnout can show itself in a variety of ways, both physically and psychologically. Some of the common signs include:

1. Chronic fatigue and exhaustion, even after periods of rest.
2. Increased cynicism, detachment, and loss of motivation.
3. Decreased productivity and difficulty concentrating.
4. Physical symptoms such as headaches, gastrointestinal issues, and insomnia.
5. Feelings of inadequacy, self-doubt, and reduced professional efficacy.

Strategies to prevent burnout

It’s not enough to recognize the signs of burnout if we cannot implement strategies to prevent it. One solution is not enough. Preventing burnout requires a multifaceted approach involving both individual and organizational efforts. Below is a list of helpful strategies:

1 – Promote work-life balance

Encourage employees to establish clear boundaries between work and personal life, take regular breaks, and engage in activities outside of work.

2 – Foster a supportive work environment

Cultivate a culture of open communication, respect, and collaboration where employees feel valued and supported.

3 – Provide resources and training

Offer employee assistance programs, stress management workshops, and mental health resources to equip employees with coping strategies.

4 – Encourage self-care

Promote healthy habits such as regular exercise, proper nutrition, and mindfulness practices to help manage stress.

5 – Optimize workloads and job demands

Assess and adjust workloads regularly to ensure they are manageable and provide employees with the necessary resources and support to meet job demands.

By recognizing the signs of burnout and implementing preventive strategies, organizations of all sizes can create a healthier, more productive, and more engaged team. Addressing burnout benefits employee well-being and the organization’s overall success and sustainability.

If you recognize signs of burnout in yourself or someone around you, please practice self-care. If it is a friend, gently come alongside them to help them see and take steps in their own lives. The first step is recognizing the problem or potential problem. This insight opens up many opportunities to live a long and healthy life. The next step is to put a plan in place to address needs. The final step is incorporating healthy, sustainable habits to prevent burnout.

If you or someone you know struggles with brain health challenges, I encourage you to get the resources you need. Whether getting plugged into a community or seeking help from a counselor, psychologist, doctor, or pastor, do not continue to suffer in silence.

If you or someone you know is in a crisis, dial 988 if you are in the U.S. or contact your local emergency services line.