The Dangers of Being a Workaholic
“I feel quite a lot like something broke in me.” On May 17th, 2024, this one sentence perfectly encapsulated all my emotions.
By the time May rolled around, I felt like I was lying in a crumpled heap at the end of an escalator at the airport. This year’s baggage strewn all around me as I lay in an inglorious heap on the floor. All the things I had been juggling were over. I didn’t have to keep going. So my body and brain just quit.
I was struggling with motivation and drive not wanting to do anything. I didn’t want to get out of bed, figure out meals, hang out with people, let alone work. I’d lost most of my sense of direction and purpose at work. My body was tired and heavy. I made it into the office a couple of times only to give up and go home again.
The first half of this year was an emotional rollercoaster. A business partnership that didn’t make it, starting my company over from scratch, finishing my Amen Clinics Brain Health Certification, creating a 12-week online program, work opportunities that didn’t pan out, my daughter’s wedding, empty nesting, my parent’s last visit to the US, 1 dear friend going through a severe health break and 2 close friends getting diagnosed with cancer.
Juggling All the Things
I worked days, nights, and weekends. Chocolate counted as a meal replacement. I made sure I was fully present for all the things that really mattered like dress fittings, the bridal shower, rehearsal dinner, and wedding, walks with my parents, and two days spent holding space at hospital beds. There were high highs and really low lows.
And I burnt myself out.
The most frustrating thing is that I know better. I know how to take care of myself. I teach people to take care of themselves for a living.
And I know for a fact I’m not alone.
In today’s fast-paced world, many women find themselves juggling multiple roles and responsibilities, often leading to burnout and high levels of stress.
So, when National Workaholics Day (July 5) popped up on my calendar, it seemed like the perfect time to discuss the topic.
I’m thrilled to tell you that two months later, 9 days out of 10 are better. I have things to look forward to. I laugh and sing a lot. I’m connecting socially, working out, and working. I’m taking Sabbath. Life is good.
How did I get there? By taking a holistic approach that includes self-care practices, setting boundaries, and embracing a healthier lifestyle. The very techniques that I encourage women to employ to prevent and recover from executive burnout.
Recognizing the Signs of Burnout
Preventing and recovering from executive burnout starts by acknowledging the problem. It’s crucial to recognize the signs indicating you may be approaching a breaking point.
Burnout may manifest in your body as headaches, stomach aches, muscle tension, frequent illnesses, and disturbed or sleepless nights. Mentally, you might find yourself questioning your abilities or feeling a bit cynical and irritable. It’s also common to feel isolated. When things get tough, you might notice you’re pulling back from activities or putting off tasks more often—maybe even finding comfort in mindless activities like scrolling through Instagram reels, or staying up late so you can snatch a moment for yourself. You might crave salty or sugary snacks for a quick pick-me-up or as a meal replacement and lean into alcohol to numb your emotions or help you sleep.
By being mindful of these warning signs, you can intervene before burnout takes a toll on your well-being. Listening to your body and emotions is a powerful tool for maintaining balance and preventing overwhelm.
This is Your Body on Stress
When your body is under profound levels of chronic stress, it undergoes a series of physical changes that can have a significant impact on your overall health. One of the key responses is the activation of the body’s stress response system which releases stress hormones like cortisol and adrenaline. These hormones increase your heart rate, blood pressure, and blood sugar levels, preparing the body for a “fight or flight” response.
However, when stress becomes chronic, as in executive burnout, these elevated levels of stress hormones can lead to a range of negative effects. Chronic stress can weaken the immune system, making you more susceptible to illnesses and infections. Additionally, it can disrupt your sleep patterns, leading to fatigue and insomnia. Chronic stress contributes to digestive issues, such as stomachaches, indigestion, and even irritable bowel syndrome. And, over time, chronic stress can also increase the risk of developing heart problems, such as high blood pressure, strokes, and heart attacks.
Mix that in with low levels of feel-good neurotransmitters driven by fluctuating hormones, low thyroid function, elevated blood sugars, and environmental toxicity, and you’ve got yourself a recipe for disaster.
Finding Balance and Prioritizing Self-Care
What was the first thing I did to find balance and prioritize self-care to recover from my executive burnout? I stopped and got away.
At the beginning of May, we packed the car, headed for the mountains, and unplugged from everything for four days. I told my dear husband I just wanted to sleep until my body didn’t want to sleep anymore. We grabbed a chair on the deck and let 50-mile-an-hour winds carry away the sorrow, grief, and exhaustion. We ate whole food. The murmuring water and the songs of the birds filled our emotional tanks. We walked miles every day and talked till we could talk no more. I got really quiet before the Lord and spent hours reading my Bible and journaling. We evaluated where we’d come from, where we were, and where we are going.
It was glorious. Essential. Restorative.
Avoiding Executive Burnout
If you want to avoid executive burnout, prioritizing time for yourself in the middle of your busy schedule is not selfish; it’s necessary for your well-being.
How can you embrace activities that bring you joy and relaxation, whether it’s a morning yoga session, a leisurely walk in nature, or a nourishing meal? How can you listen to your body’s cues and honor your limits?
Make an appointment with yourself every week to do those things even if it means the deadlines have to be moved. It could mean the difference between ending up in an inglorious heap wondering what the heck just happened and walking confidently into whatever the future holds.
It’s trite but true, you can’t pour from an empty cup. By prioritizing self-care and finding balance in your life, you empower yourself to face challenges with resilience and grace. It’s time to show up for yourself and create a life filled with vitality and purpose for the rest of 2024.
Seeking Support
Seeking support and setting boundaries are crucial steps for preventing and recovering from executive burnout. Don’t be afraid to lean on friends, family, or a support group for help and encouragement. Sharing your feelings and experiences can provide a fresh perspective and much-needed emotional support.
My biggest cheerleaders were the first ones to recognize the problem.
My middle child pointed out that I needed a break because she’d noticed that I’d stopped laughing and was taking everything too seriously. Mum kept checking in on me and asking how she could pray. My hubby said he felt like I was less resilient than I had been in years. But I knew I was in trouble when my therapist asked me what I’d do if someone in my state walked into my office.
I knew it was time to pay attention.
Setting Boundaries
Setting boundaries is vital to protect your time and energy. Learn to say no to tasks or commitments that overwhelm you and prioritize what truly matters. By seeking support and setting healthy boundaries, you create a supportive environment that promotes your well-being and ultimately empowers you to maintain a healthier work-life balance.
For me, as an (well-adjusted) introvert, that looks like setting a healthy ratio of social activity and networking to quiet time. It looks like putting boundaries around how long I spend on phone calls or back-to-back Zoom calls. I don’t take on more than one volunteer opportunity at a time and don’t fill every evening with friends and family. Working for myself gives me autonomy over my schedule. I read my Bible and pray, walk in the park, or ride my exercise bike while listening to upbeat music. I always have my next therapy appointment scheduled so I know I have a safe outlet if things feel overwhelming. It means taking my supplements, doing castor oil packs, and not compromising on my nutritional choices.
You too, are worthy of self-care and support. Who are your support people? And what boundaries do you have in place? Which non-negotiables fill you up, encourage you, keep you focused, and bring you joy?
Embracing a Healthier Lifestyle
Sandra Yancey, Founder and CEO at eWomenNetwork, has said more than once: “no one is coming to rescue you.” Contextually, she’s talking about how, as executives, we need to step up to the plate and do the work it takes to build our businesses.
It’s a bit like that with your healthy lifestyle too. Unless you have a massive heart attack or a mental breakdown, no one is coming to rescue you. You need to put in the work to create boundaries, choose the right foods, get enough sleep, drink enough water, take your supplements or medications, exercise, and find a therapist or physician. You need to make the time because no one else will do it for you. In fact, given the opportunity, other people will probably ask you to do what’s important to them.
Assessing the Situation
When my therapist asked me what I would do if someone in my state walked into my office, I stopped everything I was working on and pulled out the tools I have access to.
I assessed my aminos and saw that my serotonin tank was bone dry. My nutritional assessment showed that my adrenals and thyroid were flagging and my diet needed work. Adrenal and neurotransmitter supplements helped me refill those tanks very quickly. I stopped doing ridiculously strenuous exercise and was thankful for a gentle walk. I let myself sleep till I woke up, even if it meant I missed my walk.
Eating protein every three hours kept my blood sugar stable. Sabbath and a reasonable stopping time became priorities again. I found things that made me belly laugh; I journaled, I cried, and I allowed myself time to grieve. I got really intentional about my time with Jesus. And it worked. Over the course of the next few weeks, I got back on my feet, remembered my why, and found a zeal for my work that I hadn’t had for a very long time.
Taking Positive Action
As you journey towards emotional well-being and prioritize joy in your daily life, it’s essential to embrace a healthier lifestyle. The right foods will nourish your body and brain whereas poor choices will deplete them and stress them further. Supportive foods may even eradicate the anxiety and depression that go hand in hand with executive burnout.
Additionally, make time for regular exercise and adequate rest to support your physical and mental health. Remember, taking care of yourself is a powerful way to show self-love and empowerment but also to lead by example for your teams and families. As the Global Leadership Summit says: “Everyone wins when leaders get better.”
By making small, positive changes daily, you are on the path to cultivating a healthier, more balanced life. Your journey to well-being is a transformation worth embracing.
The Road to Recovery and Wellness
It can take months and even years to recover from executive burnout. As you navigate the road to recovery and wellness, remember that progress is not always linear, and it’s okay to have setbacks along the way. Embrace self-compassion and patience as you continue to prioritize your well-being.
Surround yourself with supportive and understanding individuals who uplift and encourage you on this journey. Celebrate even the smallest victories and milestones as they signify your resilience and strength. Trust in your ability to overcome challenges and emerge stronger.
By nurturing your body with nourishing foods, engaging in physical activity, and practicing mindfulness, you are taking proactive steps toward preventing and recovering from executive burnout. If you need help with that, let’s chat and uncover where you need support. You don’t need to do this journey alone but you do need to be the one that decides when you start.
Stay committed to your holistic well-being—you deserve to thrive and flourish. Embrace each moment with hope and determination, for brighter days are ahead.
