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Overcoming Overwhelm & Burnout

March 7, 2020 by Gill Thackray Leave a Comment

When you’re overwhelmed at work, it’s easy to feel as though things are out of control. It’s a normal response that we’ve all experienced at some point. We take a look at managing overwhelm & burnout at work.

Manage Your Energy

Managing your energy is crucial. It’s the first step to feeling more able to take control back. Prioritise the one thing that you can do, right now, today that will make a difference. We’re not always great at recognising when we’re burning out so it shouldn’t come as a surprise to learn that over 90% of us experience burnout at work. The situation is so severe that WHO have recognised Burn-out an “occupational phenomenon”in the International Classification of Diseases. Forget time management, prioritising your energy will transform your productivity and help you to focus on what you cancontrol, building momentum for further changes. Consider your energy in terms of three domains.

Resilience & energy domains
Resilience & energy domains

Domains are all about working to achieve a positive balance – even under pressure. When we achieve balance across all three domains, our wellbeing, performance, productivity and happiness are optimised. It’s the ability to maintain an energy equilibriumthat develops resilience, helping us to bounce back when there are bumps in the road. Ask yourself:

  • Do I invest time in myself?
  • Is there space for rest & renewal?
  • Do my nutritional habits help or hinder my energy?
  • What is my sleep hygiene like?   
  • Where is my downtime?
  • How could I create micro actions to create renewal in domain 1?  e.g. take a lunch break, eat breakfast, walk part of my journey to work.

Cultivate CuriosityAround Overwhelm & Burnout

Stay Curious. Research by Francesca Gino, Behavioural Scientist at Harvard Business School discovered that when our curiosityis triggered we’re more creative when we face difficult situations. We’re also much less likely to be tripped up by confirmation bias – seeking out information to support what we believe rather than looking for evidence to suggest we are wrong. When we’re overwhelmed it’s easy to believe that there’s no way out, but there are always incremental changes that you can make to your day that will increase your control without feeling like yet another drain on your resources. 

Ask Good Overwhelm & Burnout Questions

Bob Langer at MIT’s Koch Institute for Integrative Cancer Research encourages the practice of asking ‘good questions’ as the way forward when faced with challenging situations. Ask yourself where you can make changes in your day, research any innovative working practices in your profession, who is doing things differently? How?Examine ways of working differently and see if it’s possible to incorporate them into your day, your team or your department.

Don’t Buy Into The Multi Tasking Myth

Systemic processes and professional cultures often push us into multi-tasking. What we believe is a paradigm of efficiency in reality is reducing our efficacy and resulting in overwhelm and burnout. Switch-tasking, jumping from one task to another, is bad for your focus and bad for your brain. Researchers have  found that multi tasking adds to your cognitive load resulting in multiple errors along with increased stress, overwhelm & burnout.

Rather than making us more efficient, switch-tasking makes us less accurate and slows us down. When we pile on the pressure with multiple tasks, we’re feeding into the feeling that there’s too much to do and not enough time to do it in. We can change that by looking at how we work.

1.Compartmentalise tasks. Place tasks together into low focus, medium focus and high focus categories. Put aside periods of time in the day for high focus tasks of at least 60 minutes. For high focus tasks, create a space where there is less chance that you will be interrupted.

2.Go digital detox. Dial down the tech to minimise distractions. Have periods in your day when you turn off your alerts and unplug. To monotask and achieve flow you’ll need to minimise distractions and fully focus.

3. Resilience Architecture. Plan your day before you start. Prioritise and organise your time so that you’re working with your energy levels, building in time for renewal so that your day isn’t all about sacrifice and burnout.

4. Ditch Switchtasking. Where you can re-train your brain. When it’s possible to focus and get into flow minus interruptions do it – even if it means saying no (see below).

Want to know more about monotasking? Take a look at our free Mindfulness at Work Toolkit or any of our free tools in the resources section.

Learn to say ‘No’to Overwhelm & Burnout

Practice saying ‘No’. When you’re saying yes to something it usually means that you’re saying ‘No’ to something else – and that’s typically you or something that’s important to you. We all need downtime or activities that renew us. These are usually the first things we let go of when we’re stressed and burning out but that’s a mistake leading to a phenomenon known as sacrifice syndrome. It’s an easily recognisable corrosive pattern of workplace behaviours; working late, skipping lunch, catching up on weekends or working well after you should have finished. Here are some saying no strategies to get you started.

Strategies for Saying Noto Overwhelm & Burnout

  • Focus on your feelings. If you’re used to dampening down your emotions it will take time to identify what you’re really feeling. Focus. Notice what’s going on for you when you feel the temptation to automatically say ‘yes’. Take a breath. Create some space to breath deeply and identify your true feelings. What’s here? Anger? Resentment? Passive acceptance? Fear? Notice what emerges without judging it as good or bad it’s all information. Once you’ve identified how you’re feeling, you can begin to articulate it calmly and confidently.
  • Monitor your inner critic. It’s possible that you’ll begin to hear your old self trying to pull you back into the habit of saying ‘yes’ to everything. Let’s call that voice the ‘Yes Monster’. You’ll probably feel resistance the first few times you say no. There’ll be guilt and a nagging voice warning you about how your new found assertiveness will be perceived. Recognise that those thoughts aren’t facts. They’re just thoughts and you can master them by changing your self talk to a more positive script “It’s ok to say no” “Not everyone has to like me” “It’s important I say what I think.”. 
  • Re-train yourself to say ‘No.’ Build your assertiveness muscles with small things that aren’t emotionally loaded. Yes, it might feel uncomfortable the first few times, but you’ll get over the discomfort the more you practice. You may notice the fear of rejection and confrontation creeping in again. It’s important that you speak your truth and you can do that in a compassionate, kind way whilst still respecting others.
  • Still, wondering if you’re the one being unreasonable? Flip the situation. If your roles were reversed, would you expect your own needs to be met at their expense? Probably not. Flipping the scene can unveil some truly ugly truths. 

Get in touch

Koru Development are experts in managing overwhelm and burnout at work. We provide online resilience courses to develop resilience, master stress management and sustain high performance. We also provide internal support to organisations, consultancy and leadership coaching. Our clients include the NHS, Fortune 100 companies, elite sporting bodies and international start ups. Contact us to find out how we can work with you.

Get in touch

Positive Change Guru are experts in managing overwhelm and burnout at work. We provide online resilience training courses to develop resilience, master stress management and sustain high performance. We also provide internal support to organisations, consultancy and leadership coaching. Our clients include the NHS, Fortune 100 companies, elite sporting bodies and international start ups. Contact us to find out how we can work with you.

Filed Under: Burnout Tagged With: assertiveness at work, burnout at work, managing your energy, mindfulness at work, online resilience training course, overwhelm at work, resilience, resilience at work, resilience at work training, saying no, stress management, stress management training, sustainable performance, workplace wellbeing

What you can Learn About Mindfulness from the Marines

November 3, 2018 by Gill Thackray Leave a Comment

It seems like an unlikely match. Marines and meditation aren’t two words that you’d ordinarily find together in the same sentence. The US marines have embraced mindfulness with impressive results. Whilst it might seem incongruous, here’s what you can learn about mindfulness from the marines.

[Read more…]

Filed Under: Mindfulness Tagged With: benefits of mindfulness, Camp Pendleton mindfulness, interoception, M-FIT, marines, meditation, mindfulness at work, mindfulness at work training courses, Mindfulness-Based Mind Fitness Training, performance, PTSD, resilience, resilience training courses, stress management training courses

Ten Mindful Fingers Gratitude Practice

June 9, 2018 by Gill Thackray Leave a Comment

If you’ve ever thought that you don’t have time for mindfulness we’ve got the perfect remedy. The ten mindful fingers gratitude practice. This practice combines gratitude, mindfulness and positive psychology to reduce your stress levels and increase your happiness. Already thinking that you’re too busy? It can be completed in 60 seconds or less. We take a look at the benefits of gratitude and how to practice mindfulness using just your fingers.

[Read more…]

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Free Mindfulness & Meditation App Roundup

June 2, 2018 by Gill Thackray Leave a Comment

Here at Positive Change Guru we like a nice app. We like a free app even more (that’s probably a latent Yorkshire lass gene). In our free mindfulness and meditation app roundup we’ll be taking a look at all things meditation app. If you’re wondering about mindfulness apps and how you can incorporate them into your mindful meditation practice, or even if you should, we’ve got you covered. We take a look at;

  • the case for (& against) using mindfulness & meditation apps
  • the benefits of using meditation apps
  • the 5 best mindfulness meditation apps

[Read more…]

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How To Meditate On Your Commute

March 28, 2018 by Gill Thackray Leave a Comment

Sounds impossible right? You’re packed tight into a busy train, bus, tube or tram, sharing air and let’s face it, more personal space than you’d ever choose to with complete strangers. It’s standing room only hell. Even if you cycle to work, rush hour traffic can be less than easy. Sometimes you feel as though you’ve already done a day’s work by commuting and that’s before you even step foot into work. So just how do you become a mindful commuter?  In this post we’ll show you how to meditate on your commute by taking a look at the benefits of mindfulness whilst commuting along with three easy ways to reduce the stress of your journey to work. Join us to discover how to create an inner state of calm on your commute.

[Read more…]

Filed Under: Mindfulness Tagged With: corporate mindfulness, how to be mindful on your commute, meditation on the train, meditation on the way to work, mindful commuting, mindful travel, mindfulness at work, mindfulness practice

How to be a Mindful Leader

February 14, 2018 by Gill Thackray Leave a Comment

Work. We spend most of our lives there but rarely give thought to how or why, caught in a constant cycle of to do lists, interruptions and demands. If you’re feeling the strain as a leader, little wonder. Organisations and individuals are struggling to keep up with the pace of constant change. Research from prof Mark Williams at Oxford University’s Mindfulness centre suggests that we’re more stressed today than we were 40 years ago. Workplace studies into mindful leadership demonstrate promising results suggesting a realistic antidote to the chaos. So how do you become a mindful leader? Here are our top 3 hacks.

[Read more…]

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Resilience at Work Toolkit

February 3, 2018 by Gill Thackray Leave a Comment

Resilience at work toolkit? Why do we need that? We spend a huge amount of our lives at work and yet often it’s cited as one of the major sources of stress. We know that the world is changing rapidly and frequently organisations and individuals are unable to keep up with that unprecedented pace of change. The result? Stress and burnout. Working for a Healthier Tomorrow the 2008 report authored by Dame Carol Black recognised business as a key player in promoting adult health and wellbeing. But still we lose an average of 17 million work days due to stress, anxiety and depression according to the Mental Health Foundation. The World Health Organisation has named stress as the ‘health epidemic of the 21st century’ The antidote? Resilience. Take a walk through our resilience at work toolkit where we examine what it is, the latest resilience research and how to develop more of the stuff. Step inside and we’ll show you how to keep calm and carry on.

[Read more…]

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Meditation In The V&A At Night

January 27, 2018 by Gill Thackray Leave a Comment

It’s not everyday that you receive a phone call from the iconic Victoria and Albert Museum in London inviting you to deliver meditation in the museum at night as part of their prestigious learning programme. Did we want to design and deliver an introduction to mindfulness? You bet we did. In this week’s blog we reveal exactly what it’s like to practice Mindfulness in the V&A at night and just what happened when we spent a night at the museum.

[Read more…]

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Personality Type & Stress

January 19, 2018 by Gill Thackray Leave a Comment

Personality type and stress, we’re all different and here at PCG we say that’s a good thing, it’s what makes life interesting. It’s also what can make life complicated at work and at home when we’re stressed. Examining your personality and type and stress offers an opportunity to take a look at what might jam your inner gears. What results in stress for you may not be the same for others, we all have different triggers and respond in incredibly different ways to stress. So how do you work it all out? A good place to start is with yourself. Take our free personality test here https://positivechangeguru.com/discover-your-personality-type/ and read on.

[Read more…]

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Could Mindfulness Boost Your Success?

January 17, 2018 by Gill Thackray Leave a Comment

You’ve probably set yourself some audacious goals already for this year (if not, why not?). Wondering how you’re going to stay focused and smash those personal challenges? Could mindfulness boost your success? If you haven’t investigated the science behind mindfulness before you might be more than just a little bit surprised (and very persuaded) by the research.

[Read more…]

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