Wellness as a Remedy: Overcoming Work Burnout Through Health Practices
How we can use health and wellness as the first steps towards addressing work burnout.
Redefining Health and Wellness for Women is a space where we break free from society's one-size-fits-all approach to health. Here, we rewrite the rules of fitness, nutrition, and wellness to empower women to design their own unique health journey. It's about embracing individuality, building sustainable habits, and redefining what health truly means on your own terms.
Burnout has become a common term in our conversations, reflecting a widespread experience. Many of us feel burnt out, overwhelmed by workloads, lacking community support, or struggling with waning inspiration. So, how can we start to unpack this complex issue? More importantly, how can we improve our lives without making drastic changes like quitting our jobs or escaping from it all?
This Substack aims to specifically address work-related burnout. It's dedicated to those who find themselves deeply unhappy in their jobs. I will define burnout and its signs and symptoms, give you tools to address your current situation and then illustrate how to combat burnout using health and fitness tools. Let’s dive in.
Note: if you prefer to watch a video on this Substack, I made one! You can check it out here.
What is Burnout?
While many definitions exist, at its core, burnout is a state of prolonged stress that leads to physical and emotional exhaustion. When we focus on work burnout, it transcends mere overwork or expanded job responsibilities. It encompasses engaging in work that misaligns with our values and ultimately diminishes our happiness and well-being.
Signs and Symptoms
Burnout can manifest in both mental and physical ailments. Job dissatisfaction often surfaces as headaches, stomach issues, chronic fatigue, back pain, and a compromised immune system. These symptoms can escalate into serious health issues, including anxiety, depression, and increased risks for cardiovascular disease and hypertension.
Personal Connection
My motivation to address burnout stems from my own experience. After two decades in the fitness industry, I faced an overwhelming bout of burnout while working as a fitness manager in New York City. What began as an exciting opportunity quickly devolved into a relentless focus on profit margins. Daily revenue reports and constant evaluations left little room for my passion for fitness and helping others.
The situation became even more challenging when my husband was hospitalized due to a back injury. Juggling his care and my demanding job felt unsustainable, pushing me to tears daily. I realized I had a choice: reframe my approach to work or seek a new position entirely. Ultimately, I chose to transition to a new company, which allowed me to regain control over my career and prioritize my mental health.
But I continue to prioritize health and wellness in my daily life. Transitioning to running my LLC brought about a new framework for maintaining work-life balance. Each day, I leverage the tools I share with you to manage my business, alleviate anxiety, and align my actions with my personal values.
Defining Your Situation
Many individuals, particularly women, often endure unsatisfactory work situations, convincing themselves that it's merely part of the job. It’s crucial to initially assess your situation. If you're experiencing symptoms of burnout, take a step back to identify their source. Consider these questions:
What elements of your work environment contribute to your discontent?
Are the hours too long? Is the day-to-day mundane or stressful?
Are your colleagues a source of support or tension?
This reflection is an opportunity to articulate what you truly want. Whether you seek a role change or a shift in perspective, this process is vital. Many remain in jobs for convenience, fearing they lack the skills necessary to pursue alternatives. Acknowledge these feelings, as they can cultivate resentment and exhaustion over time.
Coping Strategies
Once you’ve identified your situation, it's essential to prioritize your health and wellness. Initially, this may seem overwhelming, but think of these actions as investments in yourself. These practices are not mere "extras"; they are integral habits that foster a balanced and healthful life.
They can also be a way for you to create more space between you and your current situation. When we begin to invest in ourselves, it can help to spark new ideas and creativity that have been blocked due to the stress and unhappiness that can surround us during burnout.
Daily Wellness
Reflect on your daily habits. Are you neglecting sleep, hydration, nutrition, and movement? Start small:
Add an extra glass of water to your daily routine.
Try to go to bed just 15 minutes earlier.
Prepare one nutritious meal each week, rich in lean protein and vegetables.
Take a brief walk outside before beginning your workday.
These incremental changes can significantly enhance your well-being without increasing your stress.
Mental Wellness
Incorporate strategies for mental rejuvenation, such as journaling, meditation, or seeking professional help. Consider writing daily gratitude entries to cultivate positivity and reflection. Meditation can take various forms—whether walking with music or centering yourself in a quiet space at home.
Engaging a mental health professional can also be transformative. Seek out someone who can address your needs. Whether you want to focus on stress management or a holistic approach, there are coaches, therapists, and counselors who have specialized backgrounds for areas you want to grow in. Choose a format that suits you—be it in-person, via phone, or video conferencing—ensuring that it supports your personal growth.
Setting Boundaries (Work-Life Balance, Time Management)
Establishing boundaries is crucial but may require proactive communication. If you're struggling with certain aspects of your job, prepare a list of talking points for your next meeting. Frame the conversation around your desire to optimize your performance and express how the current situation hinders that goal.
Explore opportunities to streamline your tasks both at work and in your daily life. Consider options like grocery delivery or task consolidation to relieve some of your burdens. Gaining perspective on your responsibilities is key to achieving a healthier work-life balance.
Conclusion
Burnout is a complex issue, but by taking time for yourself and incorporating structured wellness strategies, you can reclaim your passion and purpose. Remember, you don’t have to make life-altering decisions to address your dissatisfaction.
Not sure where to start with your health? Let’s fix that. In a 30-minute Wellness Clarity Call, I’ll help you get clear on what actually works and create a personalized roadmap to move you forward. Book it today!