Burnout in corporate life - what is burnout and what to do if you’re experiencing it
In my 1:1 counselling work with women in corporate roles, some common themes that arise are chronic stress, anxiety and burnout.
In corporate life there are many high pressure deadlines and expectations, often with little time to step out of the intensity to check in with yourself, or to pro-actively reduce stress, and bolster self care.
Add in being a highly motivated high-achiever who strives for perfection (always delivering 120%), with the existing pressures of modern life - and this can become a perfect storm for burnout.
Does this sound familiar?
If you’ve found yourself feeling exhausted, stressed and overwhelmed and wondering if you’re living with burnout, this post will unpack burnout specifically within corporate life - what it is, how it can present itself, and some supportive strategies to work through it.
As you read this post, please know that burnout is not your fault and recovery is possible.
What is burnout? What does it look and feel like?
Burnout affects the body and the brain
Burnout arises from chronic stress at work. It’s characterised by many physical and psychological losses, including: loss of identity and sense of purpose, loss of engagement with people and life, loss of sleep and loss of energy.
Often resulting from an ongoing lack of control in stressful situations, burnout can be fuelled by having no control over your schedule, workload and resources, and little to no clarity in your role itself.
For example, if your company goes through a restructure and your role absorbs extra work without an overt discussion or agreement - this represents a lack of control or choice in what happens to your workload and the pressures placed upon you.
Of course some stress in life is normal and can, in the short-term, be extremely helpful in keeping us safe from potentially dangerous situations.
However, what happens when stress is long-term and ongoing, and our bodies don’t get a chance to move out of this state?
One outcome can be burnout.
Some signs of burnout
Self check-in - ask yourself:
Have I become more cynical or critical at work?
Do I feel like I have to drag myself into work and that it’s hard to get started each day?
Am I feeling disillusioned about my job and what I have achieved?
Am I unusually irritable or impatient with my colleagues or clients?
Is my energy consistently low - do I feel like even when I sleep it doesn’t recharge my energy?
Am I finding it harder to concentrate?
Has my sleep changed - am I sleeping a lot more or less than is normal for me? Is it harder to fall and/or stay asleep, or do I want to sleep all the time?
Am I experiencing unexplained physical pain and tension, such as headaches, stomach pain, constipation, or other physical issues?
Am I eating more or less than is normal for me?
Am I using food, alcohol or other drugs to feel better or to numb uncomfortable feelings?
If some of these questions relate to your current experience, we’re going to explore some ways to navigate burnout further on in this post.
How to recognise helpful vs unhelpful stress
Earlier, I mentioned that whilst some stress can be helpful, long term stress can lead to burnout and other issues.
So, you might be wondering…if workplace stress can contribute to burnout - how do I recognise helpful vs unhelpful stress at work? And, where does anxiety fit in?
Helpful stress
If you have an upcoming work presentation or project deadline, you may experience some short-term stress in the lead-up to it. Experiencing some stress is natural here, and can even help to energise or motivate you to do what needs to be done. Once you’ve delivered your presentation or completed the project, any related stress usually subsides.
Unhelpful stress or chronic stress
In contrast, chronic stress doesn’t have an end point. This can be because there’s multiple sources of stress at work and/or in your personal life, or because the goal posts at work keep shifting - you work hard to deliver based on the information you’re given, only to have the deadline or the parameters changed at the last minute.
In situations like this, the ongoing or unpredictable nature of the situation keeps your body in a state of stress (fight-flight-freeze mode). Over the long term, this can impact your physical and psychological health, and may lead to burnout.
Can anxiety feed burnout?
In Australia, one in four people are affected by anxiety. And, anxiety can feed burnout.
Like stress, it’s normal to occasionally feel anxious, however anxiety is different, in that it’s a condition that doesn’t go away. Anxiety can occur without any particular external reason (or trigger) and it makes dealing with daily life difficult.
Psychological research has established a connection between anxiety and burnout - finding that one can lead to the other. They found that the stress hormone Cortisol can increase anxiety.
Experiencing anxiety or ongoing stress raises Cortisol levels in the body, which can create a vicious cycle of increasing stress and anxiety - and potentially burnout.
If anxiety plays a part in your daily life, you may find that you’re more susceptible to chronic stress or burnout.
What to do if you think you’re experiencing burnout
Here’s some supportive steps that can be helpful as you navigate burnout recovery:
1. Set clear boundaries
The burnout path is typified by spreading yourself too thin. And, if you’re a people pleaser (tending to your own needs last), you may be more prone to burnout.
Boundaries are a powerful way to manage your energy and effort, and your stress and anxiety levels. They help you have energy to fit your own oxygen mask first, before helping other people.
To decide which boundaries are going to be most supportive for you, it can help to write down the activities or people who give you energy and the activities or people who drain your energy. This will support you in prioritising energy-giving activities, and setting clear boundaries around those that drain your energy (it’s okay to say ‘no’ to these).
Here are a few boundaries that can be particularly helpful to set when you’re burnt out.
Have clear boundaries in relation to the time spent at work - and make sure to have a clear separation between work time and non-work time. This can include turning off emails and phones, moving away from your work space (especially if working from home), using your drive home to shift into ‘home’ mode by listening to your favourite music, or something else that is not related to your work, or if working from home, going for a walk around the block after you close down your computer.
Be intentional with the time spent on social media and with people who drain your energy - when you do spend time online, prioritise engaging in positive content, whether that’s podcasts, music, or other input - be discerning about what you’re taking in and the effect it has on you.
2. Prioritise sleep
Establishing a good sleep routine can support you to wind down before bed and ideally get better sleep as you navigate burnout. Learn the 6 key steps for a good night’s sleep here.
Sleep is so important to the brain and body - improving the quality of your sleep can support your body to reduce stress and increase energy. If you have a good sleep routine in place, but you’re struggling to switch off your mind, try my 3 simple breathing practises for sleep.
3. Find ways to stay engaged with work
A protective factor against burnout is finding ways to stay engaged with your work. This looks different for everyone - perhaps you feel inspired by the idea of taking a training course to grow your skills, or to focus on your ‘why’ behind your work - what gives you a sense of meaning and purpose in your work.
4. Reach out and talk to someone
Whether it’s a trusted person you know like a friend or family member, or a trained professional such as your GP or a counsellor, being able to share what you’re experiencing with someone who can listen and support you can lighten the load of burnout.
You will function better when you set firm boundaries around your time and energy, prioritise energy-giving activities, connect with others (personally and professionally) and tend to the fundamentals of wellbeing like sleep.
If you need support with burnout in corporate life, or stress management, I offer 1:1 counselling as well as mindfulness and meditation sessions. We can work together on an individualised approach to your needs, with strategies that suit your goals and your lifestyle.
Along with individual sessions, I also offer Corporate Mindfulness and Wellbeing Workshop and Programs (in person and online).
Book a complimentary 10-minute consultation to find out more.
Further reading and references:
https://www.flourishmindfully.com.au/blog/4-ways-to-avoid-burnout
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642