Stage 2: The Balancing Act (Don’t Drop the Ball)
Have you ever experienced that curious sensation when a song, once a source of joy, starts to evoke an unexpected emotion, like anger or irritation, with no apparent cause? Similarly, the second stage of the burnout cycle involves a subtle yet profound shift in attitude and energy.
Like an overplayed tune, the routine of daily life can transform from a familiar melody into an unexpected source of discontent. In this stage, also known as The Balancing Act, once-enjoyable tasks become irritating. The clock seems to tick agonizingly slowly, and the projects you were once excited to tackle now feel like an impossible burden. It is common to experience monotony and fatigue, especially when working long hours.
You might not even realize you're experiencing burnout until it's too late. Just as you may suddenly find yourself irritated by a song you used to love, stress can creep up on you and trigger burnout without warning. When this happens, it can feel like you're walking a tightrope between your work responsibilities and your mental and emotional well-being. Stress is a natural response to challenging situations like keeping that balance, but it can lead to burnout when it becomes chronic.
During this step on the path to burnout, the juggling act of balancing demands and coping with stress becomes your primary focus 🤹
In the second phase of the burnout cycle, you might feel detached and cynical about your work, questioning whether it's worthwhile. It's crucial to recognize the early signs of burnout and take steps to prevent it from taking over your life.
By recognizing the onset of stress and implementing strategies to maintain balance, you can navigate out of the burnout cycle before it takes over your life. Here’s how:
What Is the “Balancing Act” of Burnout?
The term "Balancing Act" in the context of burnout refers to the delicate balance workers need to maintain between the demands of their work environment and their ability to manage stress. Simply put, the second stage of burnout involves a complex interplay between professional demands and your capacity to navigate stress. During this critical phase, recognizing the early signs of a serious problem is key in order to prevent the cycle from continuing.
As you step into the Onset of Stress, you may realize that certain days carry a heavier burden. There could be various reasons for this. Maybe there is a shift in the workplace that requires increased resilience, or it could be that optimism is declining, marking a significant change in attitude and energy.
No matter the cause, stress manifests many symptoms in this stage. These signals, if overlooked, may lead to burnout. From physiological indicators like elevated blood pressure to emotional responses such as anxiety and irritability, each characteristic of stress onset serves as a crucial signal.
Five Stages of Burnout
Mental health at work is a serious issue today. Burnout, which is considered a mental health issue by the WHO (World Health Organization), has increased rapidly over the past two years. However, it does not appear overnight. A widely cited study of healthcare workers has outlined five stages of burnout that apply broadly: ¹ the Honeymoon phase, the Onset of Stress or Balancing Act, the period of Chronic Stress, Burnout, and Habitual Burnout.
The Onset of Stress often goes unnoticed on the path to burnout because of its subtle nature. Unlike the more obvious symptoms of burnout, stress can sneak up, and you may ignore early signs, thinking that they are just temporary challenges.
Often, this dismissal arises from social pressure to push through workplace stress, causing employees to neglect self-care until symptoms worsen.
Additionally, the gradual onset of stress makes it less noticeable, contributing to its frequent oversight. Recognizing and addressing stress early on is crucial to prevent it from progressing into burnout. This highlights the importance of being more aware and implementing proactive coping strategies.
The Balancing Act
Signs That You’re Struggling with “The Balancing Act” of Burnout
Recognizing the early signs of stress is crucial in maintaining a healthy work-life balance. However, sometimes it can be challenging to identify when stress has escalated into burnout.
When juggling work, caring for your family, and handling personal responsibilities, even simply pausing to notice that you're on the verge of burnout can be difficult.
Let’s explore the warning signs that indicate you may be struggling with the Balancing Act of Burnout.
Physical Signs
Body Aches and Pains: Persistent physical discomfort, such as muscle aches and headaches, can signal the toll of stress on your body.
Sleep Pattern Disturbances: Changes in sleep, either difficulty falling asleep or excessive sleeping, may indicate the impact of work-related stress on your overall well-being.
Unhealthy Consumption Habits: Alterations in eating, increased alcohol consumption, or reliance on substances can be physical manifestations of attempting to cope with stress.
Consistent Fatigue: While occasional tiredness is normal, an unexplained and constant lack of energy may point to the early stages of burnout.
Physical Discomfort as an Emotional Outlet: Physical symptoms, like stomach cramps or headaches, can be a way your body expresses the emotional strain associated with work stress.
Emotional Signs
Increased Anxiety: A pervasive sense of unease or heightened anxiety can be an emotional response to mounting stress.
Irritability and Frustration: If you find your tolerance for stressors decreasing and your patience waning, emotional strain may take its toll.
Diminished Enthusiasm: A decline in your usual passion or optimism towards work tasks can signify an emotional shift.
Feelings of Job Dissatisfaction: Experiencing a decline in satisfaction with your professional responsibilities is a significant emotional symptom.
Social Withdrawal: A tendency to withdraw from social interactions, leading to isolation or detachment, may indicate emotional distress.
Behavioral Signs
Decreased Productivity: A noticeable decline in your ability to accomplish tasks efficiently may be a behavioral manifestation of stress.
Avoidance of Decision-Making: If you find yourself actively avoiding decision-making responsibilities, it could be a behavioral response to heightened stress.
Neglect of Personal Needs: Stress may lead to neglecting self-care and personal well-being, reflecting in behavioral patterns.
Changes in Work Habits: Behavioral shifts in how you approach and handle your work tasks may indicate the challenges you're facing.
Increased Job Withdrawal: If you're experiencing a growing sense of detachment from your work, it could manifest behaviorally as increased job withdrawal.
When Does “The Balancing Act” Become A Problem?
Juggling responsibilities at work and home can often lead to a heavy mental load that can be overwhelming and stressful. Because when it comes to balancing different areas of our lives, there are a multitude of factors that can make it challenging.
One of these factors is social expectations. We are often expected to meet certain standards in our personal and professional lives, which can be overwhelming. This pressure can be particularly challenging for those with demanding jobs or family responsibilities. Feeling like you can't meet these expectations can lead to stress, burnout, and other negative consequences. So, finding a healthy balance that works for you is important, rather than feeling like you have to conform to external expectations.
How to Stop the Burnout Spiral at “The Balancing Act”
Recognizing the signs of the Onset of Stress before they get out of hand is like being a tightrope walker who knows when they're starting to lose their balance. Just as a tightrope walker needs to be aware of their body and the sensations that indicate they're about to fall, you need to pay attention to the signs that you're struggling to manage your responsibilities. Doing so allows you to regain your balance and stay on course, just like a tightrope walker who adjusts their stance or speed to keep from falling.
In this context, taking care of your well-being is of utmost importance. When stressed or overwhelmed, it becomes difficult to focus, leading to negative consequences in many areas of your life. As tough as it may feel at the time, this is exactly the moment that it’s essential to prioritize your well-being by getting enough rest, exercising, focusing on healthy food, and taking breaks. By taking care of yourself, you can improve your overall productivity, efficiency, and ability to manage your time effectively.
Recognize the External Pressure to Perform
In today’s culture, long hours and high workloads are the norm. Maybe you have been working hard to meet your job expectations, but if you notice that your colleagues are putting in even more effort, stress will probably come knocking. You may start to feel like you need to do the same to keep up, even if it means sacrificing your well-being.
As a result, you may find yourself constantly moving your limit line and pushing yourself even harder than before. You might ignore the warning signs of burnout, such as exhaustion, irritability, and decreased motivation, because you just need to work harder to keep up with your colleagues. However, this can lead to chronic stress and burnout over time if you are not careful.
Social structures often reward people who can balance multiple responsibilities and perform well. This can lead to a culture where people feel pressured to constantly deliver and push themselves to their limits. As a result, it becomes difficult to recognize the early signs of burnout, as people keep pushing themselves to the limit to meet societal expectations.
Some of the types of people who are particularly susceptible to social expectations include:
High-achieving individuals who are constantly striving for success.
Perfectionists who have high self-expectations and feel the need to excel in everything they do.
People in leadership positions who feel the need to set an example for others.
Employees who work in highly competitive industries where long hours and high workloads are the norm.
In these cases, professionals may feel they have to sacrifice their personal well-being to meet external expectations, leading to chronic stress and burnout over time.
Recognizing that external pressure is not always healthy or sustainable is essential. Sometimes, taking a step back and prioritizing your health and well-being is necessary, even if it means failing to meet others' expectations.
Practice ‘Letting Go’ of Expectations On A Daily Basis
Expectations are a natural part of human behavior. We all have expectations of ourselves, our loved ones, and the world around us. However, holding on to these expectations too tightly can lead to disappointment, frustration, and stress. That's why it's important to practice 'letting go' of expectations daily.
Of course, letting go of expectations is easier said than done. It requires practice and mindfulness. One way to start is by identifying the expectations that are causing us the most stress or anxiety and then consciously choosing to let them go. Here are some changes you can introduce in your daily routine that will help you feel more peaceful and centered, ultimately preventing stress from escalating.
Mindful Morning Rituals: Begin your day with a few minutes of mindfulness or meditation. Allow yourself to set a positive tone, focusing on the present moment and letting go of any looming expectations for the day.
Scheduled Breaks with Connections: Integrate short breaks into your day, and use this time to connect with others. Whether a quick coffee break with a colleague or a virtual chat with a friend, human connections provide a valuable break from the demands of work and personal responsibilities.
Establish Boundaries: Clearly define boundaries between work and personal time. Designate specific hours for work-related tasks and ensure that you are fully present in personal activities outside of those hours. Boundaries are crucial in preventing the constant juggling of responsibilities.
Daily Reflection Practice: Dedicate a few minutes each evening to reflect on the day. Identify moments of accomplishment and acknowledge areas where expectations may not have been met. This reflective practice lets you let go of unrealistic expectations and approach the next day with a fresh perspective. To make reflection practice easier, I recommend downloading the Simplish app. By using the Simplish app to make notes and keep track of your reflection, you can simplify your life and manage your stress levels more effectively. Start your free 7-day trial and experience the benefits for yourself.
Nighttime Mindful Body Scan: End your day with a mindful body scan to release the tension and stress accumulated throughout the day and to prepare your mind and body for restful sleep. Simply lie down, close your eyes, and bring your attention to each body part, noticing any sensations without judgment.
Sources
Hert, S. de. (2020, October). Burnout in Healthcare Workers: Prevalence, Impact and Preventative Strategies. Research Gate. https://www.researchgate.net/publication/346432309_Burnout_in_Healthcare_Workers_Prevalence_Impact_and_Preventative_Strategies