The World Health Organization recognizes Burnout as an occupational phenomenon characterized by three dimensions: Exhaustion, Depersonalization, and Diminished Sense of Accomplishment. Some may suggest that self-care is the solution, but in my experience, plant-based diets and downward dogs are hardly enough to counter the insidious syndrome that can undermine our self-concept and derail our professional aspirations. As an integrative Family Nurse Practitioner and Behavioral Health Specialist, I have helped hundreds of clients from diverse backgrounds and professions overcome the symptoms of burnout. These are the five steps that have proven to be universally effective for both eliminating and preventing burnout:
1. Re-Align Your Purpose
Antidote to Depersonalization
Purpose is what motivates us, it is why we do what we do. Fulfilling your life’s purpose is the goal, or destination. Values provide the guiding principles for our day-to-day progress toward that goal – they are the turn-by-turn instructions on how to get there. Over time, our values can change, requiring us to re-route. As we get deeper into our careers and work becomes second nature to us, we can take for granted that our values have remained static. For example, at 25, family may not have been a high priority for you, but at 40, it may be the most important. We may have set a precedent that working late was acceptable; and we can start to resent the expectation that was established early on. Thus, it is important to stay clear and current on what matters most to us, so we can maintain purpose and value alignment.
2. Restore Your Passion
Antidote to Exhaustion
We are creatures of habit. Most of our daily routines happen under the radar of consciousness. Some habits are constructive (brushing teeth) and some are destructive (alcohol). Using a habit tracker will help you become aware of your daily routines and identify which ones give you energy, and which ones deplete your energy. When behavior is in alignment with our values and our purpose, it engages our passion and that will in turn release energy, or fill our proverbial cup. When behavior is misaligned, it will deplete energy, or empty our cup. Becoming intentional about our routines and incorporating more of the behavior that energizes us will restore our passion and insulate us from physical, emotional, and spiritual exhaustion.
3. Reclaim Your Power
Antidote to Diminished Sense of Accomplishment
As the depersonalization and exhaustion of burnout set in, we can become less productive and more distracted. We are simply not doing our best work, and that starts to undermine our sense of confidence and competence. We may lose sight of just how much we have accomplished along our career path. One exercise that can be very helpful is to draft a job description for your own position including the knowledge, skills, abilities, training, education, and experience that you bring to the table. You can also take this opportunity to update your resume/CV. This will have you reflecting on your professional journey and all of your achievements – reminding you of what a big deal you actually are!
4. Reinforce Boundaries
Insulation
Healthy boundaries are the best way to insulate yourself from burnout. Think of boundaries as a delineation of where you and your responsibility begins and ends. Boundaries are the ground rules for what others can and cannot ask of us, and how they can and cannot interact with us. Healthy boundaries ensure that we are honoring and upholding our values.
Now that you are clear on your current values, you can implement what I call a Values Filter for decision making. If a course of action does not honor and outwardly express what is most important to you, the decision will be much easier to make. Staying with the example above, if time with family is your highest priority, then picking up another 12-hour shift would not survive your Values Filter.
5. Rebrand - You 2.0!
Insulation
If you went through burnout and did not opt to abandon your profession altogether, that is a profound affirmation of your career choice. Own it – and acknowledge your fortitude. Now, having realigned your purpose, restored your passion, reclaimed your power, and reinforced your boundaries, you have an opportunity and the tools to experience your career in an entirely different way. This is your rebranding. The work may not have changed, but you have. With rich insight and fresh perspective, draft a brand new personal mission statement and speak it aloud each day – make it your mantra.
As Tony Robbins says, “Things do not happen to you, they happen for you.” Burnout is your wake-up call – a gift from the universe, and a reminder that life is too short to do anything on autopilot. Personal fulfillment and professional gratification are only possible if you consciously and soulfully participate in the journey. Buckle Up & Be Well!
