How to Break the Cycle of Burnout
Become more self-aware, catch red flags early on, and proactively self-care.
Get up. Check emails and to-do list right away. Go to school/work. Get so enveloped in work, that I skip meals or eat irregularly. Forget to drink my daily water intake. Check my emails again. Worry about what I have to do next. Get off work. Take a mini-break. Eat dinner. Think about what I have to do the next day. Worry some more. Lay in bed. Twist and turn. Trapped in anxious thoughts about what I missed, what I could have done better, and what I need to do for tomorrow. Lie in bed for hours some more. Eventually, pass out. Repeat.
Ugh, doesn’t this sound awful?
At one point, this was my life. It wasn’t healthy and I’m not proud of it.
Just like there are regular seasons (fall, winter, spring, summer) in a year, it seemed like burning out was becoming a regular season in my life.
It was starting to become normal and familiar.
My Lightbulb Moment
Someone once said to me, “I’ll always be here to support you. But as much as I can support you, I see that you keeping “burning out” and it’s not healthy. You need to figure out what the root of it is. I don’t know what it is, but I think you have to find out for yourself.”
This made me ask myself…what is the root of my burnout? Why am I overworking myself constantly and not giving myself the permission to have breaks?
Through years of trial and error, self-development books, wise counsel, workshops and conferences, counselling, finding healing in God, I’ve learned that:
- Being burnt out is not a success. It doesn’t define your self-worth.
- Success is a healthy, thriving you!
I’ve also developed a personal strategy to proactively prioritize self-care, identify red flags, and kick burnout in the butt before it kicks you in the butt.
1. The “Personal Tank”
We’ve all been there. Our energy is running at an all-time high and we’re functioning at our very best (…and no, this isn’t because of coffee). We’re in tune with ourselves and fully present. On the flip side, we’ve also been at our worst, where our energy has been completely depleted, we want to work and function normally, but we “just can’t”.
The “Personal Tank” is a big picture tool to help you examine and better understand what the key pillars in your life are. All these “tanks” need to be somewhat full, in order for you to function and perform at your best. If these tanks are empty, you run into the danger of facing burnout.
Here are a few of mine:
- Spiritual
- Emotional
- Physical
- Mental
- Social
2. Create Your “Thriving Ingredient List”
Now let’s get into the specifics!
I was introduced to this tool by my wonderful psychologist, who is a trained and certified facilitator of Brene Brown. I attended a 3-month workshop on The Gifts of Imperfection, based on Brene Brown’s book!
Just like baking a perfect pie, what are the ingredients for a “thriving” you? Think of the times that you were at your best. What pillars were evident in your life?
Here are a few of mine:
- Don’t look at any technology one hour before I sleep.
- Exercise two times a week at least.
- Meditate and pray at the start of and end of each day.
- Get at least seven hours of sleep.
- Stay connected to community.
- Time does not equal capacity! Set a maximum of two one-on-ones per week. (Girl, that’s all that you can handle on top of everything else).
These are the “ingredients” needed for you to function at your best! Think of this list as the specific, actionable framework for your life.
THESE NEED TO BECOME NON-NEGOTATIABLES.
STRUCTURE YOUR LIFE AROUND THIS.
3. Create a “Red Flag List”
*WARNING. SYSTEM. DOWN*
Whenever I’m on the verge of burning out (or worse…already there!), these red flags appear in my life. Over the years, I’ve become more self-aware of what these look like and watch out for them.
Here are a few of mine:
- Fatigued and dehydrated.
- Start to eat unhealthy foods and break out.
- Operate out of anxiety and a “fear mindset”.
- Become super emotional, sensitive, and easily irritated.
- Start *emotionally and physically hibernating* from people in my life.
- Switch from an “I get to” to an “I have to mindset”.
- Use Netflix and Youtube as a form of escapism and procrastination.
4. Check-in With Yourself as Much as Possible (Daily or Weekly)
- What does your “Personal Tank” look like? Are certain ones more empty or full? Which ones do you need to fill up and how will you fill them up?
- Is your life currently structured around your “Thriving Ingredient List”? If not, how can you start structuring and building your life upon it? What are the barriers that make it difficult to implement them?
- Check your “Red Flags List”. Are there any red flags exhibiting itself to you? Are there perhaps new ones that you’ve discovered? Where do you need to ask for help or find support? What do you need to cut out of your life in order for the red flags to be reconciled with?
Remember that as you grow, evolve and experience different seasons in life, this list will change as well. It’s not finalized. It’s an ever-growing companion that works best when adapted to your current circumstances.
Tip: To help remind myself to check-in and make this a little more fun, I use Canva to make inspiring and creative posters for these lists and then place it where I need these reminders the most (like my work desk). Physical reminders are sometimes just the little “aha” moment you need.
While this isn’t foolproof or conclusive, since I’m still learning in life and failing at times, I’ve found this strategy really helpful.
What led me to share this piece is because I started to notice some of these red flags in my own life, which prompted me to check-in with myself and re-prioritize before it got any worse.
I hope this strategy can also become a helpful tool in your life to proactively overcome the cycle of burnout and live with a full tank. *Cheers*
Share below your tips, tricks, and strategies! I’d love to hear about them.
