You're struggling with burnout. How can you set realistic expectations to avoid long-term exhaustion?

Burnout is real. You can experience it both personally and professionally. Let's be real. As humans we are doing too much and not taking care of ourselves. Pay attention to the signs that you can be experiencing burnout: fatigue, memory issues, boredom, sadness or depression, and/or a feeling of unimportance. If you regularly feel any of these, it is time for change!

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress and overwork. It often occurs when someone feels overwhelmed, emotionally drained, and unable to meet constant demands. It is important to note that any human being is susceptible to burnout. Symptoms of Burnout can be categorized into physical, emotional, or mental exhaustion. Signs of physical exhaustion include chronic fatigue, sleep issues, and frequent illness Signs of emotional exhaustion include detachment, cynicism, and irritability Signs of mental exhaustion include reduced performance, forgetfulness, and loss of creativity. If one notices any of these symptoms, one should take steps to address them by talking to a professional.

Awareness of burnout is essential to addressing the impacts of stress and burnout. If you're feeling perpetually fatigued, resentful, irritable, or unmotivated toward your job these may be signs of burnout. Take time to reflect on these symptoms rather than masking them.

Recognizing the signs of burnout is indeed the first crucial step. But what if we went a step further and proactively built resilience into our daily routines? How can we integrate consistent self-care and boundary-setting to prevent reaching the brink of burnout in the first place? By understanding our personal limits and maintaining a balanced workload, we can create a sustainable approach to our professional lives. What strategies do you use to manage stress before it escalates?

¿Escuchaste hablar de las señales de intermitencia de energía? Son mensajes que el cuerpo nos envía para avisarnos que nuestra energía está "deficitando". Suponte que tuviste un buen descanso, tu alimentación fue saludable y, sin embargo, te suceden estas situaciones: 1. A media mañana ya estés bostezando (mmm ... falta de sueño no es) 2. A poco de terminar tu almuerzo, ya sientes ganas de picotear (hambre tampoco es) 3. Al comenzar tu jornada ya te cuesta sostener tu atención (cansancio del día no es) Te recomiendo REGISTRAR estas señales y OCUPARTE de revisar tu carga de trabajo, tu autoexigencia y tu perfeccionismo. A veces nos concentramos tanto en los clientes, que nos abandonamos a nosotros mismos y eso ... no está nada bien❤️

If one is already burned out, it can be difficult to effectively prioritize and take action. When exhausted, there’s no motivation for action. I was burned out myself, so I know. If you’re wounded, the fastest way to heal is to rest and apply treatment. Doing this is not weak; it is smart. If you don’t have the energy to “apply treatment” yourself or don’t know what treatment to use, get professional help from a therapist or a coach. It seems obvious when our body is wounded, and it should be the same for the mind.

Align priorities with your talents. Things that are difficult to do should be delegated to a person with talent for. Figure out what energizes you and make those a priority as long as deadlines are met. Some things just don't need to be completed immediately. Use tools to help you prioritize like the Eisenhower Matrix and learn to say no when your plate is full.

Absolutely, establishing boundaries is crucial in preventing burnout. However, it’s also important to recognize that boundaries aren’t just about saying “no” to others—they’re about saying “yes” to ourselves. This means understanding our own needs and priorities, and ensuring we’re making time for activities that nourish us, both personally and professionally. Additionally, boundaries can evolve; what works today might need adjusting tomorrow as our circumstances change. How do you stay attuned to your own needs and adjust your boundaries accordingly?

I do talk about creating and maintaining boundaries. These are relevant in both your personal and professional life. Ensure your boundaries are aligned to your personal vision as well as your role at work. Communicating (and reminding people of) your boundaries will help make them effective. You also need to remain steadfast in the boundaries you set.

Self-care is more than just taking a nap or having some alone time. At it's core, self-care practices are restorative activities that nourish your mind, body, and soul. Take time to identify where you may already be practicing great self-care vs other areas of your life where self-care may be lacking.

Do you know the story about the goose who laid golden eggs? The farmer who owned the goose grew impatient and wanted all the golden eggs at once. In his greed, he killed the goose, only to find that there were no eggs inside. Similarly, when it comes being burned out (and not only!), we must recognize the importance of self-care. Burning ourselves out for short-term gains can lead to long-term consequences. Instead, we should focus on maintaining our well-being, just as the farmer should have cared for the goose.

Self-Care is not selfish. It is how we keep ourselves healthy to be able to serve others. Self-Care is not an indulgence, but can look like one. Taking proper care of yourself is how it is done. Eating well, exercise, proper breathing, adequate sleep and mental fitness are all key in self-care. Don't forget about the spiritual your spiritual side as well. Start out by logging activities to see how ell you are incorporating self-care. If you need to work on it, start small and celebrate your successes. You can start by taking 3 good breaths (in and out) on every hour or something else that works for you. They key is to get started and follow through!

Cuando hablamos de autocuidado, suele sobrevolar (en el imaginario colectivo) el fantasma del egoísmo. Es hora de cambiar estas narrativas porque el autocuidado es, ni más ni menos, que una actitud saludable de supervivencia. Las neurociencias han demostrado que el ser humano necesita equilibrar 4 planos de energía vital: el físico (alimentación, sueño, deporte), el emocional (regulación de emociones), el mental (actividades de punto óptimo, de foco y meditativas) y el espiritual (conexión con valores y propósito). Es muy importante generar CONCIENCIA y COMUNICAR PARA EDUCAR en estos temas, tan sensibles a nuestra calidad de vida. Nuestro bienestar intergal se juega en el equilibrio saludable entre esas 4 dimensiones ❤️

Remember that seeking support is a sign of STRENGTH, not weakness. We all need a little help from time to time. Seek help before you become overwhelmed. Having a friend or spouse to vent to does wonders for your sanity. A coach can help you uncover, work through and create strategies for challenges. A counselor or therapist is helpful when you may be tipping or really feeling like there is no way out. Surround yourself with supportive people (you must provide support for them, too) to help you manage day to day stress.

Happiness is reality minus expectations. The higher your expectations, the lower your happiness. It sounds simple yet is difficult to implement, especially if you are an overachiever. But difficult isn’t impossible! On my LinkedIn page, I talk a lot about how to ensure your mindset serves your goals.

Regular breaks are essential for preventing burnout. Schedule short breaks throughout your day to rest and recharge. Even a few minutes away from your desk can make a significant difference. During these breaks, engage in activities that help you relax, such as taking a walk, stretching, or practicing mindfulness. These pauses can enhance your focus and productivity when you return to work, helping you manage your workload more effectively.

It seems that burnout if often talked about in terms of quantity of things on ones plate and setting expectations and boundaries. Tipping towards burnout may be the what that is in the mix that is leading to more friction and less fulfilment. Assessing the what in terms of whether it lights you up, tops up your energy cup, is a drainer or even toxic can help light a path forward.