Burnout and Boundaries: How to Protect your Long-Term Productivity

Do you ever find yourself dimming your screen to answer emails at 11 p.m. while your partner sleeps or jumping up from watching a movie with your kids to take a call? If so, you aren’t alone. Many professionals work beyond the typical 9-to-5. The surge in working from home has provided the flexibility to fit family-time and hobbies into your schedule. But without appropriate boundaries, you may be prone to burnout.

A 2017 meta-analysis of burnout research established that burnout stems from chronic stress at work. Burnout is essentially a prolonged state of exhaustion with physical, psychological, and professional implications. Research shows that those who experience burnout are more likely to experience insomnia, headaches, depression, and even death before 45. Professionally, burnout not only decreases job satisfaction but also diminishes long-term success. 

The pressure to always be available to clients, coworkers, or your boss can be overwhelming. However, experts agree that taking simple steps to decrease chronic stress and fatigue will enhance your work (and physical and mental health). Morneau Shepell, an industry-leading human resources consulting firm, explains that burnout negatively affects outcomes. While someone experiencing burnout may believe they are still productive by working long hours, they are likely to waste more time, produce lower-quality work, and achieve less than they would accomplish if adequately recharged. 

What are the symptoms of chronic stress and burnout?

1. Do you feel alienated from your work? If you care increasingly less about your work, you may be experiencing burnout. Cynicism and detachment are hallmarks of burnout. This holds true for children who may become progressively less invested in school, sports, or other activities they once enjoyed. Now, having some days when you want to throw your hands up and scream is normal. (We’ve ALL been there. We’re human, after all!) But if you find yourself apathetic more days than not, it may be time to seek resources to help with burnout.
2. Are you experiencing physical symptoms like stomach aches, headaches or gastrointestinal issues? Chronic stress often shows up in physical symptoms. Insomnia, loss of appetite, and forgetfulness are also common symptoms of chronic stress and burnout.
3. Do you feel exhausted by daily tasks? Did you used to enjoy making dinner a few nights a week, and now your fridge is empty except for leftover takeout food? Do you find that you’re working longer hours but seem to be getting less done? These may be symptoms of burnout. It is normal to have some days that are less productive or to have a busy week when the drive-through is your best friend, but a prolonged decrease in productivity and creativity may indicate burnout. Similarly, if you become increasingly disinterested in things you once enjoyed, it may be time to seek resources.

What are the risk factors for chronic stress and burnout?

1. Do you feel you are treated unfairly at work? Unfair treatment could mean favoritism, bias, unfair pay, or even corporate policies.  Employees who feel unfairly treated and do not trust their supervisor are 2.3 times more likely to experience burnout.
2. Is your workload manageable? When employees are given too much work to do, they can quickly begin to feel hopeless. If a manager does not advocate for a more reasonable workload, this hopelessness can understandably devolve into burnout.
3. Do you have clear expectations at work? A lack of clarity is a recipe for stress. When employees know their job expectations, it is easier to stay focused and to accomplish tasks productively. According to Gallup’s 2017 State of the American Workplace Report, only 60% of employees strongly agree that they know what their employers expect of them.
4. If you’re a manager, you can help decrease employee stress by making expectations clear. If you are an employee and don’t yet feel confident in what is expected of you, set up a meeting with your supervisor to clarify expectations. Your stress and job performance will be better because of it.

How can I prevent burnout?

These three changes can have a significant impact on preventing burnout and promoting long-term productivity.

1. Set expectations. Set working hours and make them clear to your clients and colleagues. If you say you will only be available between 9 a.m. and 6 p.m., stick to it. Schedule a meeting with your boss to clarify work hours. When meeting with a new client, clearly state your work hours.  You may even include set hours on your materials or in your email signature. Letting clients and colleagues know when you are available makes them less likely to call or text you outside of your work hours and decreases the pressure for you to respond immediately. It may take some adapting! When I first set clear hours, it took a month or two before I didn’t feel the urge to respond to all communications immediately.
2. Enact boundaries with devices. This one seems obvious, but it’s critical for self-preservation. Turn off your notifications. It’s easy to feel like a hamster on a wheel, constantly responding to each incoming message. Having time with family and yourself that doesn’t have the incoming noise is essential to recharge. Those emails will be there when your work hours come around again.
3. Schedule breaks between big projects. This is a common suggestion from mental health professionals who specialize in treating chronic stress. Jumping from one big project to the next can create a sense of overwhelm and lead to chronic fatigue and stress. Purposely build breaks – whether it’s a long weekend or an even longer vacation – into your schedule. You will be better prepared to tackle the next big project productively if you’re coming into it well-rested.

How can I treat chronic stress and burnout?

Recovery from chronic stress and burnout will look different for everyone.

First and foremost, you must take time to recover.  Recovery may mean taking an extended vacation or sabbatical. It may mean having an honest conversation with your boss or family. It could also mean delegating more, setting boundaries and saying “no” to people even when it’s difficult. The four changes suggested above may help you reset. The articles linked throughout this post also offer many suggestions for healing from burnout. 

If you are currently experiencing burnout or chronic stress, do not be afraid to seek professional help. Finding a mental health professional and receiving counseling is an act of self-love and bravery. There are mental health professionals that specialize in chronic stress and burnout. Click here to read the American Psychological Association’s advice on finding the right therapist for you.

*This post is based on a “The Boost with Amanda Hofer” article originally published in Real Producers Magazine.