My Journey Through Recurring Burnout: Understanding and Overcoming the Cycle

Photo by Ravi Pinisetti on Unsplash

You’d know from my many previous articles that burnout is not a new experience for me (and for many others). Back in the midst of the world’s harshest COVID-19 lockdowns here in Melbourne in 2020, I found myself overwhelmed at work, experiencing conflict with my colleagues in a team that was recovering from a severe round of redundancies, with an extremely cynical attitude about what the future may hold.

As it turns out, I was experiencing severe burnout.

I didn’t want to get out of bed each day.

I didn’t want to tackle the insurmountable workload that I was given.

I certainly didn’t have the emotional reserve required to resolve any problems with my colleagues who were finding their way through the stress of a global pandemic and the uncertainty it brought with it.

I have since then recovered, moved to a different part of the business and found my groove again. However, fast forward 3 years and I’m here, writing again about burnout.

Because here’s the thing, it can come back and knock you off your feet.

This time, the triggers were different given we’ve mostly moved on since the bat-virus lockdowns, but you might still be able to relate.

This time, my triggers included:

• An overwhelming workload and intense pressure to perform at 120% day in, day out in a psychologically unsafe environment.
• Feeling helpless to do anything about the overwhelming workload and pace.
• Illness in my immediate family.
• Conflict in my extended family.

And guess what happened? I crumbled like a ton of bricks.

That’s the thing about burnout, once you’ve experienced it, it can come back and bite you harder and really make you question what it is you’re doing to experience it.

Luckily, the more we understand the beast, the better we can tame it, so here are my learnings and some research on what burnout is exactly and how to overcome it (hopefully once and for all).

Understanding Recurring Burnout

Recurring burnout is more than just feeling tired or stressed; it’s a state of chronic stress that leads to physical, mental, and emotional exhaustion. For me, it often starts with an overwhelming workload that leaves me feeling like I’m drowning. As the demands of work exceed my capacity to cope, I begin to feel helpless and powerless, contributing to feelings of burnout. This lack of control, combined with a poor work-life balance, toxicity in my work environment, and sometimes added stress in my personal life creates a cycle of exhaustion, cynicism, and inefficiency that is difficult to break.

Causes of Recurring Burnout

1. High Workload: One of the primary causes of recurring burnout is an excessive workload. When I consistently have more tasks than I can realistically complete, it leads to feelings of being constantly overwhelmed and exhausted.
2. Lack of Control: Feeling like I have little control over my work contributes to burnout. This lack of autonomy can lead to frustration and helplessness, especially when I’m unable to make decisions that affect my work.
3. Poor Work-Life Balance: When work encroaches on my personal time, it leads to burnout. Without a clear boundary between work and personal life, I feel like I’m always “on,” leading to exhaustion and resentment.
4. Lack of Support: Feeling unsupported by colleagues or leaders exacerbates burnout. Without a strong support system, I feel isolated and overwhelmed by my workload.
5. Unhealthy Work Environment: Toxic work environments characterised by stress, conflict, or negativity contribute to burnout. Constant exposure to negativity wears me down, even when I try to remain resilient.
6. Role Ambiguity: Unclear job expectations or constantly shifting responsibilities contribute to burnout. When I’m unsure of what is expected of me, it leads to stress and feelings of inadequacy.
7. Ongoing Uncertainty: For me, this related to an unwell family member facing a serious diagnosis and unclear prognosis. The ongoing worry and fear of losing them was enough to break my heart.
8. Perfectionism: Striving for perfection in all aspects of work contributes to burnout. Constantly seeking perfection is exhausting and leads to feelings of never being good enough.
9. Lack of Recognition: Not feeling appreciated or recognised for my work contributes to burnout. Without acknowledgment for my efforts, I feel undervalued and unfulfilled.

Strategies for Overcoming Recurring Burnout

1. Set Realistic Goals: Breaking down large tasks into smaller, manageable goals helps prevent feelings of overwhelm and makes it easier to track progress.
2. Prioritise Self-Care: Making self-care a priority by getting enough sleep, eating well, and engaging in relaxing activities (e.g. going on walks) helps me recharge and prevent burnout.
3. Establish Boundaries: Setting clear boundaries between work and personal life, such as turning off work notifications outside of work hours, helps me maintain a healthy work-life balance.
4. Seek Support: Reaching out to colleagues, friends, or a mental health professional for support helps me gain perspective and find solutions to challenges I may be facing.
5. Practice Mindfulness: Incorporating mindfulness practices into my daily routine, such as meditation or yoga, helps reduce stress and improve my overall well-being.
6. Delegate Tasks: If possible, delegating tasks to others lightens my workload and prevents burnout by spreading the workload more evenly.
7. Develop Coping Strategies: Learning healthy ways to cope with stress, such as deep breathing exercises and figuring out what’s in and out of my control helps me manage difficult situations.
8. Set Limits: Learning to say no to additional responsibilities when I’m already feeling overwhelmed helps prevent burnout by ensuring I don’t take on too much.
9. Reflect on Your Values: Taking time to reflect on my values and priorities helps me align my work with what truly matters to me, reducing feelings of burnout.
10. Seek Feedback: Requesting feedback from colleagues, leaders, family members and friends whose opinions I value, helps me gain insight into areas where I can improve and make positive changes to enhance my performance and confidence.

TLDR; Overcoming recurring burnout requires a combination of self-awareness, proactive strategies, and a supportive environment. By understanding the causes of burnout and implementing effective strategies, you can break the cycle and create a healthier, more sustainable approach to work.

What have been your triggers for burnout and how have you overcome these?