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77% have experienced burnout in their current jobs, are you one of them? Here’s a framework to help you break the cycle.

This morning I was scrolling through IG and stopped at a post. It was a picture of a black lighter lying on the ground with the quote: “If it doesn’t set your soul on fire, it’s not worth the burn” written on it in white capital letters.

For a moment I just sat there. Staring at the text as it slowly sank in and hit me. Lately, work has been super busy and stressful. It felt like the past six weeks had passed in the blink of an eye. 

I had noticed some of the early warning signs of stress but decided to push through just a little bit longer. First it was a day, the day turned into a week, and the week turned into a month. Pressing full steam ahead.

As I was sitting there, staring at my phone and reading the quote again, I realized something. I had almost burned myself out for something that didn’t light my soul on fire. I had put my personal life, well-being, and health on hold, for work. But, was it worth it?

Burn-Out is Trending

In today’s world, it’s easy to get sucked into this downward spiral and stay stuck in it. Our lives have become more demanding and faster-paced. It might feel impossible and overwhelming to keep up with everything, so, our brains switch over to survival mode to keep us going.

We start cutting back on things like sleep, exercise, healthy nutrition, and our well-being. We get exhausted and anxious and start taking it out on the people close to us, putting our relationships at risk. 

Eventually, if we don’t break the cycle, we end up burning ourselves out. And all this, just because we try to keep up with all the demands and expectations thrown at us 24/7.

Burn-out is no joke, even if it’s a trendy word to use and somehow interpreted as a synonym for successful, extraordinary, or efficient. But it’s not only trending in our vocabulary, it’s also trending in the latest research.

A survey conducted by Deloitte found that 77% of the respondents experienced burnout at their current jobs. Other research has uncovered that chronic stress and burnout affect physical and mental health, overall well-being, and decrease efficiency. 

Studies have also shown that burnout and work-related stress increase the likelihood of future illnesses and sick leaves.

So, even if our brains are wired to keep pushing forward, we should in fact focus on breaking the cycle of chronic and high levels of stress instead.

Breaking the Cycle

How does one break the cycle of stress and prevent burnout? 

Well, there is not one solution that fits all, since the symptoms of stress can vary from one person to another. But, I’ll address some of the more common side effects of stress and suggest how to tackle these. 

The steps I’ll share are based on the Rule of Two, introduced by Dr Aditi Nerurkar in her book The 5 Resets.

But before we jump in any further, there is one thing I need to point out. Change and building new habits take time. 

Once you start implementing changes to your life, you’ll notice some immediate changes. At the same time, some benefits will only become visible after 2–3 months. 

So, be patient and compassionate toward yourself as you start your battle against burnout. Now, let’s dive into the good stuff.

Do Something You Enjoy

“If it doesn’t set your soul on fire, it’s not worth the burn”

This quote carries an important message — Do the things you enjoy doing. And it is also the first step in our journey to breaking the cycle of stress.

In the past six weeks, I had been so wrapped up with work, that I hadn’t done anything solely because I enjoy doing it. Nothing that would light my soul on fire. Nothing that would make me smile and feel good. 

And how did that make me feel? Even worse. Before I knew it, I was caught up in the negative loop of stressing about stress.

The solution? Take some time to do one thing that you enjoy doing. It could mean picking up something you enjoyed doing as a kid, or something you’ve discovered a new passion for in adulthood. If you have difficulties thinking of something you could enjoy, try something new and see if you like it.

Commit to doing one thing you enjoy for 20 minutes twice a week. That’s it. That’s 20 minutes of less doomscrolling on social media or watching one episode less of the series you’re currently hooked to. 

You might wonder, why is it important to do what sets your soul on fire? In short, it helps reduce stress, improves mental health, and makes us happy. This also leads to better resilience and improved capabilities to face challenges. 

It’s like taking all your stressors and worries and locking them into a timeout box for just 20 minutes and allowing yourself to take a breather. You’ll get back to them with regained strength and mental clarity.

What’s Your Biggest Pain?

As mentioned earlier, we all suffer from stress in individual ways. Some experience sleep problems, others have nutritional or health issues. Another one escapes reality through games, TV shows, or even substance abuse. 

So, what is your biggest pain? What is one thing that has the biggest impact on your health and well-being?

Do you have your answer? Great. Now, the second step is to focus on relieving that pain. Try to find a simple and achievable way to reduce your biggest pain. And when I say simple and achievable, that is exactly what I mean. No big life changes, no 360 degree turns, just simple steps that you can do daily.

For people suffering from sleep disorders, this could mean going to bed 30 minutes earlier, making your bedroom a smart device-free zone (yes, I see you scrolling for hours when you should be sound asleep), or implementing a calming and relaxing pre-bed routine. 

For someone who tends to skip meals or turn to fast food, or sugary treats, this could be meal prepping, taking your own lunch to work, doing weekly shopping based on a pre-planned shopping list, or always having fresh fruit available when the sugar craving hits. 

When stressed, it’s easy to cut back on exercise (especially if you’re not a fan of the gym). If that fits you, try to take walks instead. If you have a park or some nature nearby, head there for 30 minutes. Leave your phone muted in your pocket and take in your surroundings. If walks are not an option, do a mini workout at home based on your resources.

If you’re hooked to a TV show or gaming, limit the time spent on these. Use a timer or an alarm clock and then shut off your devices. If you don’t know what to do with your spare time, go for a walk, cook a healthy meal, or pick up a task you have been putting off. 

And in case you struggle with addiction or severe health issues, please seek out a health care professional. There are also plenty of amazing groups and organizations that provide valuable resources and the support you need. Don’t hesitate to reach out!

Now, take a moment to reflect and decide what step you’re going to implement in your daily life to relieve your biggest pain. 

Good Things Take Time

It’s been three weeks since I started writing this post (yes, it has taken me that long 😄). That’s what high level and long lasting stress does to you. When I started writing this piece, I had cut back on everything that wasn’t my day job. That included writing.

Writing and sharing my knowledge and experiences is something that sets my soul in fire. So, I set a goal to take 20 minutes twice a week to write. It was step 1 on my journey to break out of the jail cell called stress. (This explains why it took so long😉)

My step two was to focus on calming my racing mind. I was constantly going through work stuff in my mind. It started the second my alarm clock rang and didn’t stop until I hit the bed in the evening. And it didn’t stop there. Work made its way to my dreams as well. I just could not log off, even when I logged off from my computer. 

Step 2 for me was to be more present, focus on the here and now. I had to remind myself over and over again that I was not at work, and refocus on what I was doing, my surroundings and my breathing. Slowly but surely, my mind started to calm down and it became easier to be present again. 

So, it’s three weeks later now and I’m starting to feel like myself again. My stress levels are down to almost normal. I have found joy again by doing things that have set my soul on fire, and I am calmer and more grounded than before. My overall health has improved and I feel more energetic again. 

Light Up Your Soul, Don’t Burn it Out

You can break the cycle of stress as well. There is no reason to burn yourself out even if it seems to be trending right now. 

Burnout can have severe effects on your life, relationships, and health. So, ask yourself, is it worth the burn? Or is it time to turn the ship around and focus on your wellbeing instead?

Implement the two steps introduced in this post and you’re already sailing towards calmer waters.

Step 1: Do something that sets your soul on fire (20min — 2x week)

Step 2: Relieve your biggest pain through small adjustments

You’ll most likely notice the first improvements in a couple of days, but the lasting effect will be noticeable in weeks and months. So, don’t get discouraged or throw in the towel after a set-back. Keep implementing the small adjustments and remember:

“If it doesn’t set your soul on fire, it’s not worth the burn”

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