recognise and prevent burnout

Stress is a natural physiological process, but like all valuable tools, with great power comes great responsiblity. Burnout is a result of repeatedly experiencing high levels of stress over a long period of time but it can creep up on you over time. Often we don’t recognise that our experience of stress has become unsustainable until it is too late. This post will help you to identify key indicators of burnout in yourself and others, and give you insight on when to ask for help. Recognising burnout and getting help early will save you months, even years, of recovery.

Symptoms of burnout in entrepreneurs

It’s unlikely you’ll wak up one morning and know without a doubt you’re burnt out – it just doesn’t work like that. Burning out tends to be a slow process that happens over time as a result of an accumulation of layers of exhaustion, frustration, and disillusionment. As an ambitious, high performer I’m confident you’re comfortable with a level of stress and noticing it can be challenging. Asking for help can be even tougher.

I recently had the privilege of delivering my signature Stress Management workshop for a group of inspiring Wellness Professionals. Initially I wasn’t sure what to say – this workshop was built for leaders and teams in corporate settings who may not be comfortable with the physiological or psychological influences of stress – these women already know what I know! I recognise that they’re also women and entrepreneurs. So, I started my workshop with these two questions:

The truth is, as an entrepreneur particularly a woman in wellness, you care deeply about your client’s experience and it’s easy to prioritise your client’s needs over your own, sometimes at the expense of your own wellbeing. Overextending yourself to ensure you deliver the best possible service is extraordinary but it is predisposing you to burnout. During my workshop I stressed that as a Wellness Practitioner you have a unique opportunity to gently bring your client’s awareness to their experience of stress and guide them to healthier choices but t is also your responsibility to take good care of yourself and set clear boundaries that recognise your limits to protect your wellbeing. Handpicking strategic partners who you feel able to refer your clients onto can be a power play for any entrepreneur!

What are the early signs of burnout?

In 1974 Freudenberger defined burnout as “a state of exhaustion, fatigue, and frustration due to a professional activity that fails to meet expectations.” Our lives have become a lot more demanding than they were in his day and today I’d argue we experience burnout in more than just our professional activities. The following six sentences are indicators that you may or may not experience in a linear way – if you recognise any of them in yourself, I want you to start to think about how you are taking care of yourself, how you are managing your experience of stress and whether it is time to get help.

I MUST PROVE MYSELF

On some deep, possibly unacknowledged level, you feel a constant and compelling pressure to prove that you are worthy – worthy of praise, belonging, success or even the role you’ve earned. This isn’t about ambitiously striving to gain an accolade or glory, this is about meeting an internal need to be “enough” by always doing more. I imagine no matter what you achieve, it won’t feel enough so you’ll keep pushing. If your striving has become an endless cycle of self-criticism and disappointment you may need to rethink your incredible work ethic. Healthy stretching and striving balances ambition with rest and leads to a sense of satisfied accomplishment.

I MUST DO MORE

You may have convinced yourself that the solution to feeling undervalued or underappreciated is to work harder or perhaps you’re telling yourself, “I’ll be happy if I just do…! I imagine you’re ignoring your exhaustion or wearing your stress as a badge of honour, evidence of your dedication and grit! In reality, “doing more,” isn’t solving anything, instead it’s trapping you in an unsustainable pattern that binds your personal value tightly to productivity. It’s crucial to recognise that you are intrinsically valuable regardless of how much work you do, how much money you earn or clients you serve.

I DON’T HAVE TIME FOR THAT

You might be skipping the gym, compromising your sleep routines or takeaway more often than not. PErhaps socialising and spending time with loved ones has become a distraction from more “important” tasks. I imagine anything that used to be important is being put aside to accommodate an overwhelming sense of urgency. Putting aside your needs, particularly sacrificing basic self-care, for anything else is a red flag! Prioritise self-care practices that make you feel important, that you are worthy of your time, effort and energy.

NOTHING IS WRONG

You might be ignoring the messages your body is sending – fatigue, irritability, emotional detachment creeping in. I imagine you’re ignoring these experiences insisting “everything is fine!” I bet is feels easier to avoid addressing them and the subtle sense of dissatisfaction, or frustration by convincing yourself “nothing is wrong.” Denial is a very natural and human coping mechanism; being brutally honest and acknowledging your experience means you might have to change something and that probably feels impossible.

THIS IS MORE IMPORTANT

You may have started to prioritise the demands of work over everything else – your family, hobbies, and health – because they “can wait.” Work has becomes your top priority and I bet you’re telling yourself that it’s temporarily your top priority. In deprioritising what matters most to you, you’re disconnecting from the people and activities that give you joy and purpose. Your priorities are your choice but remember that your sense of satisfaction in life won’t be found at work.

The problem is others

It’s easy to blame external source – clients, colleagues, or the systems you work in – I imagine you’re feeling disconnected from others and frustrated wiht what seems like their incompetence or unwillingness to cooperate. In reality you’re likely to be withdrawing from your human support systems and finding the pressure you’re putting on yourself unsustainable. Admitting you may need help could feel like failure but I assure you it is a powerful first step to taking back control and reestablishing balance in your life.

How do I know if I’m burnt out?

Recognising the early stages of burnout is vital to preventing longer term damage – if you’re noticing any of the above patterns in yourself, it is time to seek support and make urgent changes to restore your balance. If you’ve gone beyond this point, you’re not tired and you’ll need more than time off. Left unchecked burnout can impact your sense of identify, devastate your close relationships, and progressively erode your health. These next six stages may be experienced all at once or slowly over time – your experience will be unique to you and you’re the only person who can ask for help.

I need time alone

Needing space from people or deliberately self-isolating when you’re feeling overwhelmed is a very normal and human response – “if I can just get away for a little while, everything will be okay.” You may have started believing that other people are adding to your stress or perhaps you fear they won’t understand your experience, it’s natural think that the solution is to pull away from social interctions and responsibilities. Seeking solitude can be a form of escape and while that in itself can be healthy, consistently or increasingly declining invitations, cancelling plans at the last minute or zoning out during social conversations is an indication of burnout.

I’m fine, stop worrying

At this stage, I imagine you’re rationalising your experience of stress telling yourself it’s part of the job, you might be dismissing it as a rough patch or minimising your expereince because “everyone is stressed,” or convincing yourself there is nothing to worry about despite your mood and energy plummeting and fatigue becoming consuming. Outwardly I would expect to hear you brushing off concerns with comments like “I’ll rest when I’m dead.” It may be tough to admit that you’re not okay because everyone is asking if you’re okay and admitting your not okay feels like defeat.

I just need to make it through today

You may be going through the motions, completing tasks out of obligation or automation lacking any enthusiasm or creativity. I imagine you’re in survival mode, focusing on what is immediately in front of you and nothing more. This stage is going to feel like you’re detached from anything that used to matter to you, it might feel like this is happening to someone else and you’re an observer in your own life.

I DON’t feel much anymore

At this stage your energy levels are so depleted even basic tasks may feel like a burden, you’re likely to be neglecting relationships and feel disengaged from your work – your emotional range may feel completely dulled making it tough to experience joy, excitment or even frustration. I imagine you feel a sense of apathy and emptiness underpinned by a pervasive feeling of dissatisfaction and you may feel lost or stuck.

NOTHING REALLY MATTERS

In the later stages of burnout your thoughts will tend to be increasingly negative and hopeless or helpless, you may feel a deep sense of futility, like nothing you do will make a difference. It’s possible you have completely disengaged from work, loved ones and abandoned any self-care – your appearance, health, social responsibilities aren’t likely to be important.

I can’t go on

Your break point is as unique as you are but it is likely to include a significant feeling of despaire, possibly coupled iwth drastic changes like quitting your job, cutting off relationships or even escaping entirely. It’s common to disengage with whatever is causing the stress in a dramatic or abrupt way. Emotionally I would expect you to be exhausted, feeling an intense amount of shame or guilt for not being able to keep up and it is possible to have a physical or emotional breakdown.

How to manage stress with coaching

Stress Management Coaching is a proactive intervention that can be used to safeguard your mental health and wellbeing as a preventative measure, it can be a valuable intervention to halt the progression of burnout and an asset to anyone recovering from burnout. Coaching equips you with practical strategies, to recognise stressors early, develop resilience building thought patterns and tools to help you respond to pressure constructively.

I work with entrepreneurs, leaders, and teams to move away from the hustle culture narrative and toward a sustainable, balanced and empowered version of success. Using evidence based neuroscience methodologies, we will target the physiological and psychological processes underpinning your experience of stress. Blending behavioural coaching with Acceptance and Commitment Therapy (ACT) enables a focus on present moment awareness and values led behaviour when stress arises. This blended approach means that my Stress Management Coaching packages provide practical, actionable strategies for managing stress, preventing or managing burnout or recovering from burnout. Here is how it works:

Don’t wait to reach out for help – let’s work together to ensure you can meet your challenges with clarity and confidence without sacrificing yourself and your health.