According to Gallup 3 out of every 4 of us feel burnt out at work often. That is ludicrously high. That is intense. That is definitely unsustainable. The mega challenge with burnout at work is that generally we feel trapped in the work environment so our gloomy state rapidly worsens as we can’t plot a solution or indeed an escape quicky enough.
Let’s explore feeling trapped. Feeling trapped in any situation is stressful. Whether a relationship, business, work role, obligation, any circumstance where we feel a loss of control is perpetually exhausting. In fact, that sensation of being at the mercy of external forces and yet stuck in our version of today’s personal reality, suffocated by trappy tentacles, with all control lost, is one of the most significant precursors to burnout.
So, what can we do? When we need to stay in our role to pay the mortgage, need to stay in the marriage to safeguard the kids, need to keep the business afloat to protect staff livelihoods, need to keep on grinding, need to endure onwards, need to stay in the trap for a little while longer…? What can we do? Is there ever any light at the end of the trapped tunnel?
Well yes. Even in the most rigid circumstances, there are actionable strategies to reclaim balance and thrive. By addressing burnout holistically – through physical, mental, emotional, and spiritual dimensions – you can create a sustainable path forward. Here’s how.
1. Reassess and Reconnect with Your Purpose
Burnout often stems from a disconnect between your daily tasks and your deeper sense of purpose. Research from the University of Amsterdam (2023) highlights that individuals with greater autonomy and alignment between their work and personal values experience significantly less burnout. Whether you’re an entrepreneur or corporate professional, take time to reflect on why you started this journey. What drives you? Revisit past motivations or consult trusted mentors to rediscover your “why.” This alignment can reignite passion and provide clarity on what truly matters. For entrepreneurs, consider delegating non-essential tasks to focus on areas that align with your strengths and passions. For corporate professionals, open communication with supervisors, colleagues and yes even your team, about workload adjustments or role realignments can help bring your work closer to your core values. Ultimately, you will feel more satisfied and thus less stressed when working within your zone of excellence so know your skills, strengths and values and apply them in your day-to-day work as voraciously as possible.
2. Prioritise Physical Well-being
Burnout has profound physical effects, including chronic fatigue and weakened immunity most detrimentally resulting in any stressful life dis-ease becoming disease. We don’t want that. Endless studies prove that regular exercise not only boosts physical health but also improves mental resilience against stress. A 2024 study published in The Journal of Occupational Health Psychology found that employees who engaged in moderate physical activity three times a week reported 30% lower burnout rates than their sedentary counterparts. So a soft commitment as gentle as 3 walks per week can stave off burnout. It’s a no brainer. Incorporate movement into your daily routine – try yoga stretches in between zoom calls, walking meetings, or dedicated gym sessions whenever suits your daily rhythm best, listen to your body. Additionally, prioritize restorative sleep by establishing a consistent bedtime routine and minimizing screen time before bed. And don’t forget that if you want vitality you need to ‘eat vitality’ – so dine with nutritional density in mind. Remember: a healthy body is the foundation for a resilient mind.
3. Set Boundaries and Embrace Rest
One of burnout’s key drivers is overextension – saying “yes” to everything at the expense of personal well-being. A 2022 study in Frontiers in Psychology emphasized the importance of setting boundaries to combat burnout, noting that individuals who practiced saying “no” experienced improved emotional regulation and reduced stress levels. The funny thing I’ve noticed too is that when I do say “no” or set new boundaries, despite fearing rejection, confrontation, damaged relationships, etc, nothing negative actually happens. If anything, heightened levels of respect are borne. So, start by identifying non-negotiables in your schedule – time for family, hobbies, or self-care – and protect them fiercely. For entrepreneurs, this might mean stepping away from emails during evenings or weekends. For corporate workers, it could involve declining additional projects that stretch beyond your capacity or scrutinising meeting agendas to determine if you really need to be there or not. Strategic breaks are equally critical. Even if extended holidays aren’t feasible, micro-breaks during the day – like stepping outside for fresh air or practicing mindfulness for five minutes (I’m a huge fan of 5 timed minutes of breathwork sporadically across the day) can recharge your energy reserves beautifully.
4.Cultivate Emotional Resilience
Burnout often leaves us feeling both emotionally drained and disconnected. We lose touch with what and who matters most as our thoughts spike jaggedly. Emotional resilience is key to effectively navigating this and is a muscle we can learn to flex and hone. It is achieved by slowing the whirring mind down and stepping out of the swirls. Popular practices like mindfulness meditation which slow our thinking pace down from beta into alpha brainwaves, have been scientifically proven to reduce burnout symptoms by soothing us in the very moment, whislt also fostering greater emotional self-awareness and reducing reactivity to stressors longer term. So, experiment with dedicating time each day for mindfulness exercises, breath work or journaling to process emotions constructively. I once fled the office to privately journal in the park before resuming my workday despite knowing I would be slightly late for an upcoming meeting. I could sense the onslaught of demands intensifying, my brain becoming overwhelmed and panicky and so recognised the necessity of a quiet, reflective pause alone momentarily before bouncing back into action re-aligned and ready to focus once more. Another way to expand emotional resilience in tense times is to lean on supportive networks – friends, family, mentors, or peer groups – to share your experiences and gain fresh and different perspectives. A problem shared is a problem halved and all that.
5. Nurture Your Spiritual Connection
Spirituality doesn’t have to mean religion – it’s about connecting with something greater than yourself. It’s wherever your faith resides. Your divine blessings could be nature, art, or simply moments of quiet reflection, as well as prayer and more structured traditional spiritual worship. A 2023 meta-analysis in Psychological Bulletin found that individuals with strong spiritual practices reported higher life satisfaction and lower levels of burnout across a diverse array of professions. Remember we all have different beliefs and interpretations of spiritual connection, so incorporate rituals that you find ground you spiritually: try morning gratitude journaling, breath work, sound baths, evening walks in nature, or reading inspiring literature. These practices can help you transcend daily stressors and cultivate a sense of peace as you surrender to an unseen force, trusting in its gentle loving presence.
6. Explore Systemic Changes in your Work Environment
Sometimes rising burnout cases signal systemic misalignments in the work environment itself. If you observe or experience this advocate for broader changes within your organisation or business structure. For example, fostering an “intrapreneurial” culture within corporations – where employees are empowered to innovate and exercise autonomy – has been shown to reduce burnout significantly. Entrepreneurs can also reassess their business models to ensure they’re sustainable – not just financially but also emotionally and physically. It’s never about frenetic productivity to hit KPIs, but a sweet nirvana of graceful productivity (this is what I’m now teaching organisations, teams and individuals how to implement and achieve for continuous, consistent success).
7. Revive your Sacral Chakra as a Burnout Antidote
For the more open-minded readers, located in the lower abdomen, just below the navel, the sacral chakra is your emotional powerhouse for combating burnout. When feeling trapped in work and life, focus on strengthening this energy centre to restore balance and joy. Practice hip-opening yoga poses like butterfly or pigeon to release stagnant energy. Connect with the chakra’s water element by taking warm baths with orange essential oils or spending time near natural water bodies. Nourish your body with orange foods such as sweet potatoes, mangoes, and carrots. Embrace free-flowing dance or movement to stimulate the sacral area, and take regular breaks from technology to reduce stress. Use affirmations and visualisations cantered on the colour orange to activate and enliven this energy wheel. By incorporating these practices, you can boost creativity, restore emotional equilibrium, and reignite your passion for life, effectively countering the effects of burnout and rekindling your inner fire.
Burnout isn’t ever an endpoint; it’s a signal urging you to recalibrate your life for better alignment with your holistic self – physical, mental, emotional, and spiritual.
So, despite apparent entrapment, free yourself in those areas you can control and assert your self-agency there whilst you surrender to the uncontrollable outer circumstances. For, as the old and trusty adage goes, “This too shall pass.” (albeit eventually), so hold your nerve, go within and self-soothe as potently as possible.
For more transformative insights and actionable strategies tailored to high-achievers, explore my latest book Big Impact Without Burnout, available for pre-sale now at all major retailers. It’s time to flourish without compromise.
References:
- Calm Blog (2024). How to Deal with Burnout at Work
- Entrepreneur (2024). How to Escape Entrepreneurial Burnout When You Can’t Quit
- University of Amsterdam Study (2023). Entrepreneurship Reduces Burnout: The Role of Autonomy
- Journal of Occupational Health Psychology (2024). Exercise as a Buffer Against Workplace Burnout
- Frontiers in Psychology (2022). Boundary Setting as a Tool Against Burnout
- Psychological Bulletin (2023). Spiritual Practices and Their Impact on Burnout Levels
