Week 25: Lessons on Burnout and the Power of Pause
I have written about the power of pause previously, however it is a discussion that warrants continued conversation.
It's been a while since my last post, and the delay is related to a much-needed pause I took. Recently, I embarked on a trip to Mexico City, a journey that unexpectedly taught me a profound lesson about the importance of awareness and the transformative power of taking a pause.
As I wandered through the historic streets of Mexico City, soaking in its rich culture, vibrant colors, and the sounds of street musicians, I felt a weight lifting off my shoulders. It was amidst the pyramids of Teotihuacan, the soothing hot springs of Grutas Tolantongo, and the savoring of delicious cuisines that I realized how burnt out I had become. The daily grind, the relentless pursuit of success, and constant connectivity had taken a toll on my mental health—a toll I hadn't fully recognized until I allowed myself to slow down.
Recognizing the Signs of Burnout
Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. Burnout often creeps up on us silently, making it crucial to recognize the signs early. Here are some common indicators to watch out for:
Physical Exhaustion: Feeling constantly tired, even after a full night's sleep.
Emotional Drain: Experiencing feelings of detachment, cynicism, or overwhelming stress.
Reduced Performance: A noticeable decline in productivity and effectiveness at work.
Lack of Motivation: Struggling to find the energy or enthusiasm for tasks that once excited you.
Health Issues: Increased frequency of headaches, stomach issues, or other physical ailments.
These symptoms can vary greatly from person to person, making self-awareness key to identifying your unique signs of burnout.
The Consequences of Unaddressed Burnout
Burnout often goes unnoticed until it becomes debilitating. Recognizing the signs is the first step toward addressing it. My trip made me acutely aware of the necessity of self-awareness in maintaining mental health. Acknowledging our stressors and admitting when we need a break is crucial for our well-being. Failing to address burnout can lead to severe consequences, including:
Chronic Health Problems: Long-term stress can contribute to heart disease, hypertension, and other chronic conditions.
Mental Health Issues: Prolonged burnout can lead to anxiety, depression, and other mental health disorders.
Relationship Strain: Burnout can strain relationships with family, friends, and colleagues, leading to feelings of isolation.
Career Impact: Continued burnout can result in decreased job performance, missed opportunities, and even job loss.
No One is Immune
Reflecting on my experience, I also considered public figures like Simone Biles, especially as we watch the current 2024 Olympics in Paris, who have spoken to the potential effects of burnout or needing to take a pause. During the Tokyo 2020 Olympics, Biles made the brave decision to step back from the competition, prioritizing her mental health over the expectations of the world. Her decision, though initially met with surprise and criticism, was later celebrated as a powerful act of self-care. Biles' courage to pause, even at what seemed like an inopportune time, ultimately led her to greater personal insight and professional success.
Other notable examples include Naomi Osaka, the tennis star who withdrew from the French Open to focus on her mental health, and even Ariana Huffington, who collapsed from exhaustion and later founded Thrive Global to promote well-being and productivity.
But it’s not just celebrities who benefit from taking breaks and setting boundaries. Many of us have friends, family members, or colleagues who have recognized the need to step back and prioritize their well-being. Perhaps you know someone who took a sabbatical, started setting firm work-life boundaries, or sought therapy to manage stress. These everyday heroes remind us that it's okay to pause and take care of ourselves.
The Yerkes-Dodson Law and Finding the Optimal Stress Level
To better understand the importance of taking breaks and managing stress, it's helpful to look at the Yerkes-Dodson Law. This principle states that there is an optimal level of stress that leads to peak performance. Think of it as a bell curve: too little stress can lead to underperformance because we’re not stimulated enough to stay engaged. Conversely, too much stress can overwhelm us, leading to burnout and reduced performance.
The key is finding that "Goldilocks" level of stress—not too little, not too much, but just right. This balance helps us stay motivated and productive without tipping into burnout. Recognizing when you're moving past this optimal point and taking a break to reset can help maintain this balance. My trip to Mexico City served as a reset button, bringing me back to that optimal stress level where I can function effectively and joyfully.
Takeaways for Mental Health
1. Prioritize Self-Care: Just as these public figures and everyday heroes prioritized their well-being, we too must prioritize self-care. Whether it's through regular breaks, vacations, or daily mindfulness practices, taking time for ourselves is crucial.
2. Cultivate Awareness: Develop a habit of checking in with yourself. How are you feeling physically, emotionally, and mentally? Self-awareness is key to recognizing burnout before it becomes overwhelming.
3. Embrace the Pause: Understand that taking a break is not a sign of weakness but a necessary step toward rejuvenation. Pausing allows us to recharge, gain perspective, and return to our tasks with renewed energy and creativity.
4. Seek Support: Don’t hesitate to seek support from friends, family, or professionals. Talking about your feelings and experiences can provide relief and insights that help you navigate through tough times.
5. Celebrate Small Wins: I have probably blogged some version of this statement too many times to count. When I was in graduate school, I had the honor of hearing Angela Davis speak in person. She said “celebrate the small victories, they serve as an impetus to move forward.” Yes, she was speaking about prison reform, however, this quote applies to all in my opinion. Acknowledge and celebrate small achievements. Every step towards better mental health, no matter how small, is a victory.
Finally…
My trip to Mexico City was a reminder that sometimes, we need to step away from our routines to truly see what’s been affecting us. By becoming aware of our burnout and taking intentional pauses, we open the door to greater clarity, creativity, and well-being. Just as Mexico City’s rich history and culture rejuvenated my spirit, finding your balance and taking the necessary pauses can lead you to a more fulfilling and successful path.
Remember, taking a break is not an end, but a powerful beginning.
Feel free to share your experiences or thoughts in the comments below. Have you ever taken a break that transformed your perspective? How do you recognize and cope with burnout? Let’s continue this important conversation together.
Further Reading/References
American Psychological Association (APA) - The APA website offers numerous articles and resources on stress and mental health. https://www.apa.org/topics/stress
Yerkes-Dodson Law** - For a deeper understanding of the Yerkes-Dodson Law, visit this Psychology Today article, Why Some Experts Believe Stress Can Aid Performance | Psychology Today
