Today I want to talk about my experience with burnout and give you some tips to help you recognise, avoid and overcome it.

The term “burnout” was coined in the 1970s by American psychologist Herbert Freudenberger.

He used it to describe the consequences of severe stress and high ideals in the workplace.

In my experience, burnout was the result of those two things, with some nuance:

1. Commitment and dedication, trying to balance my need to give, to please others, and to work hard.
2. And seeking to live up to a value system that was diametrically opposed to my own values and ethics.

Over time, the gap between my own ideals and the externally imposed criteria emerged.

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For me, the warning signs were there, but I didn’t pay much attention.

I was mentally, physically and emotionally exhausted.

I was in pain and suffering from gastrointestinal (stomach) problems.

I felt alienated and anxious in social situations.

I thought if I just kept pushing through, everything would come good.

But it didn’t.

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In 2020, I burned out.

It culminated in a huge flood of emotions and a mental breakdown.

And it was one of the worst periods of my life.

That’s the thing with burnout. It’s not a single moment in time.

Once everything comes to a head, you’re left with an empty void (a deep sense of loss) in the weeks that follow.

In Freudenberger’s research he noted:

For some people, burnout involves the same “dynamics of mourning” due to the “loss of something within yourself, something you treasured and valued, your ideals”.

This is what happened to me.

I was dealing with the loss of my ideals.

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This realisation, set the wheels in motion.

I had to let go of those ideals.

I needed to pursue a much more intentional way of life.

And that’s what I want to share with you today.

Because nobody deserves to be burnt out.

7 Tips to Avoid and Overcome Burnout

1) Prioritise Self-Care

I notice a lot of Solopreneurs falling into the same trap.

One where your perceived value is derived from your ability to keep working.

It’s unsustainable, and unhealthy.

You have to make time to take care of yourself if you hope to avoid burnout.

Every Tuesday afternoon, I go and shred my local mountain-bike trails.

Could I get more done if I kept working? Sure.

But I’ve chosen to prioritise self-care over work.

2) Seek Support

Don’t be scared to speak up and ask for support from your friends, family and colleagues.

Or hit reply, if you need to chat.

The worst thing you can do is sweep your mental health under the rug.

I constantly underplayed how I was feeling, even after the fact.

But I was fortunate that I could be open and transparent with my wife.

She helped me navigate my way to the other side.

So reach out to your family and friends for that much-needed support.

3) Identify Your Values

For years I was following a value system I didn’t believe in.

I was trying to live up to someone else’s version of success and achievement… not my own.

You need to take the time to develop your own value system.

Start by asking yourself:

• What are you living for?
• What do you really want?
• How do you want to look back on your life when it’s time to go?

Answer these questions.

Create a list of your top priorities.

This is the first step in designing a more intentional life.

If you’re interested, mine are: joy, love, creativity, and aliveness.

Work, career and money didn’t make the list (once upon a time they would have).

4) Make Time for Yourself

Now that you’ve identified your values, set them as your lock screen.

Give yourself a daily reminder to get off the computer and enjoy life.

Take time to pursue your values, and prioritise the things that truly bring you alive.

5) Set Boundaries

It’s so important to define when you want to work, and when you don’t.

Use your values as a guide and prioritise what’s truly important.

For anything else see if you can automate, delegate or eliminate.

Communicate your boundaries with anyone you work with, and don’t be afraid to say “no”.

6) Take Breaks

And I’m not talking about two weeks off a year…

First zoom out.

Think about taking a mini holiday every quarter.

For the middle and end of the year, consider taking a couple of weeks off.

Then zoom in.

On a daily basis, look for opportunities to step away from the computer to rest and recharge.

15-30 minutes in between tasks will completely change your energy levels.

7) Get Enough Sleep

I’ve always gone to bed early, around 9:00pm or 9:30pm and got up around 5:30am to 6:00am.

If you want to avoid burnout, allowing your mind and your body to recover is the most important thing you can do.

So get some sleep.

Conclusion

That’s it for this one.

I hope you’ve found my experience with burnout valuable.

I’ve realised how prevalent burnout is, and I hope by sharing my insights I can help you identify and overcome it in the same way I have.

Take care, and I’ll chat to you next week.

Josh

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