From Overwhelmed to In Control:

Burnout: (Noun) Fatigue, frustration or apathy resulting from prolonged stress and overwork. A constant state of stressing over things that were, things that are, and things that have not yet happened.

If you’re a hustler who’s running your own business or working for someone else, chances are at some point in your career you‘ll experience burnout. It’s overwhelming physical and mental exhaustion, feeling like your work doesn’t matter, losing patience with co-workers, customers and even your own family.  It’s sleepless nights, abusing alcohol or drugs to numb yourself, or physical ailments that suddenly appear for which there seems to be no cause. 

I remember a time in my life when I’d wake up every weekday and just lie in bed, knowing the day was going to suck…again. I hated my job, loathed my boss, cursed my customers, and even disliked my personal life. In a nutshell, my life sucked! I woke with a start one night and realized the only way my life was going to change was if I took the initiative to start the process. Baby steps, as they say. 

Burnout doesn’t happen overnight, it builds up over time and for everyone, it looks different. What’s the same though are the feelings of helplessness, despair, and perhaps even self-loathing. While burnout isn’t an addiction, the first step to recovery is similar:  you have to realize there’s something wrong. 

Once you’ve admitted to yourself you are, in fact, burned out, you can begin to take those steps to turn things around in your life. Finding a support group can help as can talking to others you know who might be feeling the same. Finding ways to manage your stress is imperative and working to improve your physical health is essential. 

Below are tips I’ve found that have a positive impact on your life and put you on the road to becoming healthy, positive and energetic once again.

• Set boundaries: Define your workday and how many hours you’ll work and 6am to 5:59am is not an acceptable answer! When you’re off, be off. Turn notifications and the ringer off on your phone, limit tech devices to certain areas of your home, and don’t check emails on the weekend. This sounds easy, but in practice, it’s hard. It can make you feel vulnerable, but can also empower you by letting others know you aren’t always going to be available. We all deserve time off to recharge and enjoy life and setting boundaries helps you do just that.

• Take time off from work: I know many people who are proud they never take a vacation. Honestly, that’s not something to be proud of. I don’t care who you are, it’s essential to get away from work and spend time with family, friends, or even by yourself. Disconnect from work emails, texts and calls. If you can’t take a week off, take a couple days or even one day and do something other than work.

• Delegate: Hustlers worry handing off tasks to others will create more work instead of less. But if you don’t delegate, you start to micromanage and try to do everything yourself, which can ultimately lead to burnout. Learn to delegate those tasks that you can so you’re then able to concentrate on strategic and higher-value activities. Play to people’s strengths when delegating to get their buy-in and show them how their success is a win-win for everyone. Delegating takes practice, but by empowering others, you’ll soon see the benefits in less stress for yourself.

• Learn to say NO: Humans are hardwired to cooperate and be nice. Saying no can be really tough, but it’s something most of us don’t do enough of. Warren Buffett once said, “The difference between successful people and very successful people is that very successful people say no to almost everything.” Learn to say no nicely, but firmly… and be honest with your reasons. 

• Exercise: After a long day of stress and work, the last thing most people want to do is exercise. Ugh!! Early in life I found exercising first thing in the morning was the key. It doesn’t matter what time of the day you do it, but staying active is crucial to regaining your physical health. If you can’t find a time that’s convenient, take 10-15 minute breaks during work and walk around your office or step outside and walk the parking lot. Learn chair yoga or stretching, anything to get your body moving. Exercise can shift your mood, increase energy, sharpen your focus, and is a great way to brainstorm ideas for projects you’re working on. 

• Learn to meditate/relax: Something as simple as taking five or ten minutes in the morning to sit quietly and breathe can set the mood for the day. Empty your mind and focus solely on deep breaths, in and out. Take breaks during the day on purpose and set an alarm to remind yourself. Get up, walk around, go outside, breathe, grab a snack, or color in a coloring book (it can be relaxing). Short breaks don’t hurt your performance, they actually improve it by giving you more mental clarity. 

• Get enough sleep: For many years I only slept five or six hours a night, at most, and I know it contributed to my burnout. While sleep might seem a luxury you don’t need, it’s one of the most powerful natural healers we possess. Without getting scientific, a constant lack of sleep causes all sorts of bad sh-t that affects your mental and physical well-being. The bottom line is, seven to eight hours of sleep a night are the foundation to staying physically and mentally healthy. Try it.

• Take up a hobby: Despite the popular perception, hobbies are not just for retired 80-year olds! In fact, hobbies can help those facing burnout to slow down, reduce stress, and gain perspective. Find something you’re passionate about and that you’ll enjoy doing. Both of my sons skydive as a hobby and while that may seem over-the-top, it helps them relax, take their minds off work and have fun. Stamp collecting is much safer, but whatever you choose as a hobby, jump into it all the way to enjoy the beneficial effects.

• Sell your business / Quit your job: If you’re totally burnt out, you may decide the best move is to sell your business, if you’re the owner, or quit your job if you’re an employee. Doing either of these will take significant planning and energy, and is much more involved than we can discuss here. If you own your business, talk with other business owners you know and get professional advice before you make the decision to sell. For employees looking to quit, keep it to yourself and research the job market to see where you would like to land. Selling or quitting can change your life, so make sure it’s truly what you want to do before committing. 

Hustlers tend to blur the lines between their business and personal lives, so learning to separate the two is a crucial step in recovering from burnout. Start with small steps by setting boundaries between work and personal, taking time off and getting your body and mind healthy again. You simply can’t be all things to all people, and learning to say no to others and to delegate is a good start to getting your life back.

Once you recognize the symptoms of burnout, start taking actions, like those noted above, to remedy your predicament. Just as it takes time to reach burnout, it also takes time to undue damaging effects. Don’t be afraid to talk with others who’ve struggled with burnout, find support groups, and if you’re still unable to move on, seek professional help. Regaining your happiness and self-respect is well worth the effort — and your family, friends, and colleagues will welcome you back with open arms.