Burnout: When “Just Breathe” Is a Bust

We all have tough spells, but when continual stress and emotional, mental, and physical exhaustion become overwhelming, it can cross the line into burnout. How do you know? Normal tiredness at the end of the day becomes continuous and chronic; there is a gradual detachment from tasks and activities that were previously interesting and challenging; and performance may drop. This can be accompanied by feelings of cynicism, frustration, a sense of failure or a lack of care.  

Advice abounds on how to react. Breathe! Exercise! Eat smart! Sleep! Be more resilient! Take a break! However, you may be feeling burned out because those usual coping tools no longer work. When breathing is a bust, you need to approach the situation in a different way.  

Recognizing True Burnout 

Is it burnout, or just a tough spell? Here’s a checklist of burnout symptoms and drivers to help assess if true burnout may be an issue: 

• Physical and Emotional Signs: Chronic fatigue, sleep disturbances, headaches, muscle tension and appetite changes. Feeling drained, emotionally overwhelmed and struggling with daily tasks. 
• Loss of Control, Cynicism, and Detachment: Feeling powerless due to constant, unpredictable demands from supervisors and a lack of control over work.  
• Reduced Performance: Decline in productivity, trouble focusing, and poor work quality. This may be self-noticed or observed by peers or supervisors. 
• Absenteeism: Frequent absences or tardiness that indicates disengagement.  
• Lack of Personal Accomplishment: Feeling ineffective and unproductive, with reduced self-esteem and difficulty recognizing achievements. 
• Increased Irritability or Mood Changes: More frequent frustration, irritability, and mood swings, leading to strained interactions with others. 
• Insufficient Recognition or Reward: Reduced rewards or recognition, particularly during economic downturns, can lead to feelings of being undervalued. 
• Perceived Lack of Fairness: Perceptions of favoritism or unequal treatment can breed resentment and disengagement.
• Loss of Community: Remote work or telecommuting, while often beneficial, can lead to feelings of isolation, weakened communication and lack of support. 
• Value Conflicts: When personal values don’t align with the organization’s, it can create dissatisfaction and a sense of purposelessness. 
• Job Insecurity: Industry fluctuations and frequent layoffs can create job instability, leading to chronic stress and burnout. 
• Poor Work-Life Balance: Constant connectivity and an overwhelming volume of emails infringe on personal time, making it hard to recharge. 
• Lack of Personal Development: When work lacks challenges or opportunities for growth, it can lead to frustration and disengagement. 
• Toxic Workplace Culture: A culture that tolerates or encourages rude behavior or bullying creates stress and negatively impacts well-being. 

Actions to Consider

Breaking free of burnout means breaking patterns and habits – this may require asking leaders at work to change ongoing dynamics. Here are some options to consider:  

• Take a Break: If possible, take some time off to get away, clear your head and regroup. If you have the leave stored up, build in the time to take it. This could be a vacation, a staycation or just a few days off work. 
• Set Boundaries: Learn to assess how much time different tasks take, practice saying no, and try to not take on more than you can handle. 
• Practice Self-Care: The breathing thing can work as a part of a broader plan. There’s a reason people point to eating healthier, exercising, sleeping and having hobbies as ways to combat burnout. These actions may not be sufficient – but they can help. 
• Seek Support: Talk to someone about your feelings, such as a friend, family member or a mental health professional. They can provide advice, support and a fresh perspective. 
• Meditation: Clearing your head using structured mindfulness exercises can help break internal scripts. These practices can increase your ability to cope with work demands. 
• Prioritize Tasks: Focus on completing the most important tasks first, and actively communicate with leadership to manage expectations. If you have too much on your plate, work with your team to explore options to let go of projects or to redistribute work.  
• Find Balance: Try to find a balance between work and your personal life. Put on an out-of-office message to let people know you won’t respond immediately. Try to spend a healthy amount of time with loved ones and friends. 

Coaching Someone Facing Burnout  

Burnout can lead to serious health issues. Addressing burnout early can help prevent complications. If you suspect someone is experiencing burnout, consider these approaches to support them, whether you’re a supervisor or a friend. Even if they resist initially, planting the idea is a crucial first step. 

• Reevaluate Workload: Work with the person to list tasks, set goals and prioritize responsibilities. Determine if and what can be rebalanced or reassigned to reduce their workload. For example, a manager once worked with a top performer who was on the brink of burnout due to her strong work ethic. The manager dedicated an hour to charting out the team member’s current activities and time allocation. This identified where the team member’s time was going and highlighted areas for improvement. 
• Delegate Work and Build Team Capacity: Identify possible tasks to delegate to others, capitalizing on existing successes and processes.  
• Introduce Stress-Relieving Activities: Encourage the person to integrate stress-reducing activities into their day, such as walking, exercising or taking breaks for music and hobbies. Regular moments of relaxation are essential to maintaining balance. 
• Set Boundaries: Help the person define tasks that could be reduced or deferred. Coaching them on how to communicate boundaries can empower them to assert themselves more effectively in the future. 
• Provide Emotional Support: Listening is crucial. Offering a chance for someone to express their feelings can make a big difference. You can also suggest resources like Employee Assistance Programs (EAP), wellness services, or professional counseling if needed. 
• Encourage Breaks and Regular Check-ins: Set up casual, agenda-free check-ins to offer support, or invite the person to take a break with you. Encourage taking regular time off to recharge. 
• Acknowledge Efforts: Reflect on when you last expressed genuine appreciation for the person's work. Offering sincere, public praise boosts morale and reduces feelings of burnout. 
• Professional Development: Consider whether additional training or development could help the person adjust their perspective or open new opportunities for growth. 
• Review Job Descriptions: Check to see if job responsibilities and compensation are fair and realistic, especially considering changes in the office or increased workload.  

At the core of all these actions are active listening, empathy and emotional intelligence. Engaging thoughtfully with someone facing burnout may help them regain balance and manage stress more effectively, making a significant impact on their well-being. 

Looking Ahead – When a Real Change Is Needed 

More personally, sometimes, it’s best to reevaluate your goals and priorities, and work-driven burnout as a sign that it’s time to move on. Perhaps you tried to make changes, and no one would have it – or perhaps, it is just time for a change. Here are some steps that can help propel you forward.   

• Network: Networking is crucial when it is time to explore new options. Reach out to colleagues, attend industry events or training, and join professional organizations. You never know who might be able to help you in ways you have not considered. 
• Update and Tailor Your Resume: Updating your resume can help you step back and reflect on the successes you have had – and may increase your feelings of achievement and confidence. Tailor your resume for each job you apply for. 
• Consider a Career Coach: A career coach may help you evaluate new lines of work that may be intriguing as you look ahead. They can also help you identify your strengths – which can help build your confidence. 
• Keep Learning: Consider taking courses or earning certifications that could make you more marketable. This could also help you learn new skills, break old patterns and stay current with industry trends. 
• Prepare for Interviews: Once you land an interview, be prepared. Research the organization, practice answering common interview questions and think about how you can demonstrate your skills and experiences. 

While a job search may be stressful, it is also a chance to break patterns – and look ahead for new possibilities. Talking to people you don’t usually connect with can offer new insights and relationships, and every job search, application and interview is a learning experience.  

Training Resources for Addressing Burnout  

Here are some Pryor Learning trainings to help manage the challenge of burnout – and help yourselves and others grow despite the stress of everyday life.  

• How to Avoid Employee Burnout covers many ways to recognize and address burnout.  
• How to Balance Work and Life in Challenging Times is a half-day seminar that can provide tips and tools for rebalancing your life.  
• Managing Multiple Priorities, Projects and Deadlines is a great one-day seminar to help you juggle demands and reprioritize your efforts in leading teams.   
• Be the Manager Your Employees Want to Follow is an inspiring one-day seminar to help you build the skills needed to spark true loyalty and commitment.  
• Leadership, Team-Building and Coaching Skills for Managers and Supervisors is a one-day training that can help you coaching your team and lead change.  
• The Exceptional Team Leader is another seminar that can provide useful strategies to motivate and coach your team to success 
• The Emotional Intelligence Library offered in PryorPlus covers both emotional and social awareness to help you build the skills needed to guide yourself and your employees through rough times.