The part we play in our own burnout

Blame it on the workplace. Blame it on our toxic boss or our critical colleagues. Blame it on the workload or the unfulfilling job. That is all well and good, but WE may have a bigger role in our own burnout than we care to admit.

Yes, burnout is an occupational phenomenon caused by chronic unresolved stress and categorized by mental and physical exhaustion, but is it ALL our company’s fault? The answer is NO. If that was the case, why are so many entrepreneurs suffering with burnout? They have autonomy, they run the show and are more than likely fulfilled by what they do. So why do they also suffer when they have no boss and no company to blame? Put simply, it is because the problem lies in our own lack of boundaries.

Of course, we may be overworked, underpaid, overwhelmed and undervalued, and this can be down to poor leadership, unrealistic expectations of workload and the culture of the workplace, but we all have the power to change some, if not all of these. And that is where boundaries come in.

It is always easier to blame than to take responsibility and when it comes to taking responsibility for our own health and happiness, it is easier to make excuses than to change because change is hard. Change when you are burnout requires energy and courage to stand up for yourself and say no, when you are mentally and physically depleted of energy and your confidence has been knocked to the ground. It is not easy but it is possible and also necessary if you want to find a way out.

Health-wise, being burnt out is the fourth and final stage of stress and by this point, you are in danger of severe health conditions and disease. We are not talking insomnia and migraines, we are talking strokes, heart disease and cancer. IT IS SERIOUS and we must take it seriously. If we do not act now to create healthy boundaries for ourselves, it is almost certain that either a physical breakdown or mental breakdown will manifest soon.

Here are ways in which you can set healthy boundaries when feeling these emotions:

Overworked

If your workload is too much for you to complete within working hours, the first thing you need to do is speak to your boss and see if there are ways to delegate, push back certain tasks, or help with prioritizing and looking at time frames for completion. Ask if deadlines can be extended, if you can have a responsibility removed from your job description or to have support in completing some of the work.

Underpaid

The only way to deal with this truly is to speak to HR or your boss to try negotiating a salary increase or a new position or responsibility that would allow you to earn some extra money. Going in with evidence of your value and impact is a good way to start the conversation to show the positive effects of the work you are doing.

If your current employer refuses to increase your salary, you have 2 decisions: either do the minimum and stop putting in the effort and hours that you are now, or leave and find a job which pays what you deserve. Staying in a job that does not reflect your worth will start to instigate resentment inside you, resulting in decreased productivity levels.

Undervalued

If you feel undervalued, this could be for 2 reasons; you need recognition and to be physically told you are doing a good job (and are not getting it), or you simply do not feel within yourself that you are valued. Perhaps this is an underlying self-esteem issue or that you could have an anxious attachment style.

Of course, leaders within a workplace have a duty to support employees, make them feel safe and secure and help them feel valued through praise, rewards and incentives. If these are not present, this is a shortcoming of the leadership, but you can also set a boundary that you want to work somewhere that appreciates your efforts and compensates for them. You are not obliged to stay somewhere that does not see your value.

Overwhelmed

Feeling overwhelmed usually comes down to lack of systemic support or a lack of organisational skills to prioritise tasks and adhere to deadlines. In these situations, ideally you can speak to your line manager and explain how you feel and this would be followed by putting additional support in place to reduce workload, help with task management or reassurance that you are on track.

Of all of the above, this is the one most impacted by supportive leadership. Sometimes just a conversation is enough to help with this feeling and a strong leader will do what they can to help overturn it. Another boundary could be, to simply communicate with the people involved and explain that deadlines will, in fact, not be met or need to be extended. This can be very empowering and actually increase productivity once you know the immediate pressure is off.

We control our own lives

If you are burnt out, there is a large possibility that you could have prevented it in one way or another. It is hard to hear when we are trying to do what is right, or trying to keep a job we need, but you are 100% in control of your actions and reactions – that is all. You could have refused to take on that extra client. You could have demanded that support was put in to help with a deadline. You could have negotiated that salary earlier and you could have asked for help in task management. By allowing those things to happen, your health has suffered and your confidence is shattered.

Sometimes, resigning is the boundary that needs to be set. Sometimes, it is a conversation and sometimes it is taking a hard line and standing your ground. Whatever the boundary, you are in control and saying no to things that do not make you feel good is the ultimate form of self care. Do it for your health as no job is worth burn out.