Burnout breakthroughs

When your stress goes down, life starts looking up.

We’re living in a society that values busyness, and you’re working in a field that requires intensity. So it’s no wonder you may be experiencing burnout. It’s your body and mind’s way of forcing you to pay attention to them in the face of all that’s going on in your life.

Burnout can come in the form of exhaustion, cynicism and worthlessness.¹ But it’s important to know you’re not alone. In recent surveys, 63% of physicians¹ and 54% of nurses² reported feeling symptoms of burnout.

Symptoms of burnout typically start small and can be easy to overlook. But as it begins to build steam, it can be harder to recover from. Be on the lookout for subtle signs, including:³

• Feeling overstimulated by basic tasks
• Having a short fuse around minor irritations and annoyances
• Saying yes to commitments that you don’t have the capacity to take on
• Putting off activities that you know are good for you, such as exercise

When our minds become overwhelmed, exhaustion sets in and stress tends to spiral. When a moment of burnout strikes, try the P.A.C.E. method of mindfulness:⁴

Permission – Acknowledge the need to take time for yourself and set your intentions to do so. Lunch can be a good time for self-care: choose to eat something that nourishes your body and recognize the positive feelings it gives you after.

Awareness – Ready for realizations? Take a big deep breath and notice any areas of tension in your body and negative thought patterns. Distractions are totally normal, but try to come back to your breath each time.

Compassion – As you start to connect with your physical and emotional needs, treat yourself with patience and forgiveness. It can help to emulate how you’d treat a coworker or patient in their time of need.

Envision – Imagine the sense of well-being you’ll have once you step out of this moment and use it to guide the rest of your day.

If you’re feeling overwhelmed by feelings of burnout, practicing the P.A.C.E. method can offer some relief and help you find your path forward. But over the long term, recognizing your triggers and finding ways to combat them can help stop burnout before it starts. By getting to know yourself and what stresses you out, you’re on your way to feeling more at peace in your work and in your life.