Tag Archive for: Burnout

Four Reasons Leaders Need to Look After their Well-being

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leadership and well-beingLeaders tend to feel more pressure than most to work long hours and sacrifice their well-being. For some, this is in hopes of inspiring team members to work hard, and for others, it’s simply due to a desire to reach and exceed goals.

Many professional women often feel additional pressure to prove themselves hardworking, especially when leading in male-dominated industries. However, problems can arise when we overwork ourselves so much that our well-being suffers and the ability to lead effectively diminishes with it.

Here are four important reasons leaders need to protect, not sacrifice, their well-being.

Rest is essential for protecting mental and physical well-being

Good quality sleep is essential for maintaining physical and mental health. Sleep deprivation can inhibit cognitive function, meaning that you can’t perform at your best when you’re tired. Plus, chronic sleep deprivation can lead to depression, anxiety, and stress, all of which can affect work.

Stress is both a cause and symptom of poor sleep, so it’s common to become stuck in a cycle of stress leading to insomnia, leading to further stress, and so on. This cycle can only be stopped when you consciously adopt a healthy sleep hygiene routine and incorporate positive stress management tactics into your day.

Work is a leading cause of stress and subsequent sleep problems, with around 80% of workers in the USA experiencing work-related stress. Those in leadership positions are particularly susceptible to excess stress because they carry more responsibility and are ultimately accountable for their team’s work.

Make sure you put firm limits on your working hours and avoid working late into the night to give yourself time to switch off from work. Many leaders find it helpful to gently unwind before bed by doing gentle exercise, meditating, journaling, taking a bath or reading a book. Going to bed and waking up at the same time each day can also help your body find its natural sleep rhythm, meaning you’ll find it easier to fall asleep.

Self-care habits can support productive routines

When you schedule self-care habits into your daily routine, you’re likely to become more productive overall. Our minds can become overwhelmed with lists, tasks, and issues, which may make us reluctant to make time to exercise, indulge in a creative hobby, or prepare a healthy meal.

However, it’s important to take regular breaks from work and allow yourself the time to write down all your to-do’s, make a plan, and take a moment to breathe. Prioritizing self-care is essential for alleviating stress, and when you schedule specific self-care activities in your breaks, you’re less likely to skip them.

Many self-care habits help you to refresh your mind and return to work with greater focus. For example, art and craft activities boost dopamine levels, which aids the creation of neurons in order to promote focus and aid productivity. It might sound counterintuitive, but working less could help you to achieve more if you replace work with activities that nourish your well-being.

Protecting well-being prevents burnout

Burnout is a state of physical and emotional exhaustion that occurs after a long period of chronic stress. It affects focus and productivity, and it tends to generate an uncharacteristic sense of apathy toward work. When someone feels burned out, they can’t function professionally to their full capacity. If they continue to push themselves at work despite experiencing burnout, they run the risk of developing depression or anxiety.

Burnout seems to affect women more than men, especially for those in managerial and leadership positions. A 2021 study found that 49% of women in senior leadership roles reported feeling burned out, as opposed to only 38% of men in similar jobs. This means it’s particularly important for professional women to protect their well-being and create clear boundaries between their work and their personal lives.

Modeling healthy habits inspires team members

A workforce with good physical and mental well-being is likely to be more productive and require fewer sick days than a workforce that is stressed and physically unhealthy. As a leader, it’s your job to support your employees’ well-being to ensure your team operates to its full potential. By prioritizing your self-care, you can lead by example and encourage your team members to look after themselves, too.

Good leaders inspire their teams, and although it’s important to inspire hard work, there’s a fine line between hard work and overwork. If a leader works incredibly long hours with few breaks, their team members might feel pressure to do the same – despite the damage, this can do to their mental health and well-being.

When you encourage a healthy work-life balance and create a culture of self-care in your workplace, you help your team feel inspired to look after their own health, making them more able to perform at their best.

Prioritize your wellbeing to become a better leader

When you take care of your physical and emotional well-being, not only do you protect your ability to lead successfully but you also become a better, more effective leader. Make sure you get plenty of rest and stack up your healthy self-care habits to lead your team to great heights of success.

By: Lucy Ranger is a business development executive who has acquired more than 15 years of experience in the industry. Away from her remote office, Lucy is passionate about sustainability, and regularly volunteers in her local community to help with various clean-up projects and initiatives.

(The opinions and views of guest contributions are not necessarily those of theglasshammer.com).

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Mental Health Month: Racism and Women of Color at Work

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women of color at workIt is no secret that the workplace has been completely transformed since the global pandemic and racial reckoning that swept 2020. Some of the disruption has been good for business, forcing an agility on companies who must learn to be more responsive in a rapidly evolving marketplace. It has been good for people, too, with remote work offering the increased flexibility we’ve been wanting for years but were slow to implement. For women at work, flexibility is becoming a stake in the ground instead of the benefit it once was. For women of color, however, the story is much more complicated.

According to a recent survey by Fairy Godboss and nFormation in 2021, one third of women of color planned to leave their workplaces in the next year, with burnout being the leading factor at 51%, followed by different career/greater purpose and salary/benefits tied at 47%. When we dig deeper, “burnout” for women of color is fueled by multiple competing ideas: more work with less appreciation, more discussions about racism without meaningful and effective mitigation of its effects, and greater focus on diversity, equity, and inclusion softened by little measurable progress.

Despite statements about commitments to diversity, the same survey revealed that nearly two thirds of women of color aren’t satisfied with their company’s diversity and inclusion initiatives, with 60% saying their companies are not properly prepared to handle racist incidents in the workplace.

Is it no shock then that merely 3% percent of Black knowledge workers want to return to full-time on-site work, as opposed to 21% of their white peers, and that Asian and LatinX also prefer a hybrid or fully remote work environment.

Many are wondering why, with dominant assumptions centering on the ability to manage home and work harmoniously. While flexibility has in fact brought unintended benefits to many women, especially those with young children, the pandemic has given women of color another gift that’s growing more valuable with time: psychological safety.

According to McKinsey and LeanIn’s 2021 Women in the Workplace study, women of color are far more likely to be on the receiving end of disrespectful and othering behavior, which includes race-based insults or inappropriate comments. These microaggressions, or subtle acts of indignity that communicate to outgroups that they do not belong, can range from judgments about attire or hairstyle, to ignoring one’s presence in a room, to discounting input or decisions, and even tolerating overt acts of racism or gender discrimination.

During the pandemic, Black and brown women enjoyed a respite from race-based offense and trauma. Working from home meant the avoidance of harmful people, conversations, and spaces while still receiving (most of) the critical information they needed to do their jobs.

Racism wears women of color out, literally and figuratively. The emotional and psychological weight associated with bracing for offense, overthinking whether and how to respond to offense, feeling unsafe in the world and consequently at work, and knowing you must work harder to achieve half the credit and opportunity is not only burdensome, but extremely damaging to the mental and physical health of women of color at work.

We can’t afford to dabble in healing. For businesses that desire to thrive into the future, the path forward is multi-dimensional and urgent.

Be courageous and compassionate.

As a leader, you have an opportunity to “show up” for the people with whom you work in ways that help and heal. When harm is inflicted upon their communities, engaging women of color at work with curiosity and compassion helps them feel seen by you. We want to be seen at work, and ignoring racial trauma makes people feel their pain is invisible to you. Failing to make compassionate connections during times of emotional need also chips away at psychological safety, which is key to creativity and innovation, and a precursor to true inclusion. Another way to show up for people is to intervene directly and immediately when you personally witness race-based offense.

Beware of overwork and undervalue.

Many women of color feel overworked and undervalued. In a LinkedIn poll I conducted earlier this year, the comments section overflowed with anecdotes about this very imbalance. Black women have long felt they must work twice as hard as their white peers—a feeling that is validated by Gender Action Portal research that revealed they are evaluated more negatively than Black men, white women, or white men. This “overwork” requirement stands in sharp contrast to the underrepresentation of women of color, who enter the workforce at 17% but hold only 4% of top jobs. Clearly, it is not paying off in greater opportunity. It’s every leader’s responsibility to ensure they are not requiring more proof, more effort, and stronger results from women of color than from others at work, and that you are not seeing some as perpetual “doers” and others as “leaders,” the definition of which is often based on white male models.

Build bridges.

For every practice or process we interrogate, we should build a relationship across difference. Relationships are the great accelerator in the workplace, and while systems matter greatly for sustainable impact, getting to know the people on your team – what they aspire to, what they’re good at, what their concerns are, what great looks like to them – is a powerful way to open doors for others and make them feel they truly belong. Belonging is an antidote to the isolation and trauma racism creates in any given environment and is foundational to racial equity. Your women of color need to know they are not alone, yes, but also that they are an equally valuable member of the team. Women of color, and especially Black women, aspire to higher levels of contribution. The inability to realize career aspirations can erode general optimism and taint one’s belief in their career possibilities.

Racism has long been a destroyer of people and places, and work is no exception. It divides us, harms us, and prevents us from working collaboratively in life and in business. Every leader has an opportunity and responsibility to better understand the roots of racism and how it manifests in your given work environment. Assessing your employee experience is a critical first step. Then, take responsibility for what you learn, and commit to a safer, more equitable future. This is the workplace culture your women of color, and all your employees, deserve.

By: Tara Jaye Frank is a sought-after Equity Strategist and author of The Waymakers: Clearing the Path to Workplace Equity with Competence and Confidence (May 3, 2022). Tara has worked with thousands of leaders at Fortune 500 companies to help solve culture-based and leadership problems. Before founding her culture and leadership consultancy, Frank spent twenty-one years at Hallmark Cards, where she served in multiple roles, including Vice President of Multicultural Strategy and Corporate Culture Advisor to the President. Frank’s work, fueled by a deep belief in the creative power and potential of everyone, focused on equity and building bridges between people, ideas, and opportunity.

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Will Companies Value the Leaders Who Invest In Inclusion?

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DEI leadersWhile women report being both increasingly burned out from the pandemic years and vulnerable to leave the workforce, they are also most likely to be rising up to embody the leadership our times ask for.

Will companies begin to put their money (financial and career trajectory rewards) where their mouths are? If not, allowing women to disproportionally shoulder the “unpaid work” of empathetic management and DEI is a strategy for losing the leaders who are tapped in and more valuable than ever.

Our Times Call for Compassionate Leadership

Amidst the pandemic, leadership has become more oriented towards supporting individuals as a whole person, not just as employees, with qualities such as emotional intelligence and active listening. As written in Forbes: “One of the key lessons young people can take from today’s successful executives and leaders is the value of taking care of your people.”

According to Catalyst, employees who report their leaders are empathetic are far more likely to feel engaged, respected and valued, are more likely to stay in their place of work, be innovative and feel a sense of inclusion. When people sense their leaders are empathetic, they also feel more able to navigate the demands of work and family life.

People who see their leadership as empathetic in decision making are also likely to be collaborative and empathetic themselves. And when leaders are more empathetic, it fosters better levels of mental health in their organization. Using empathy as the catalyst for leading with more compassion (not ‘I feel with you’ but ‘I am here to help,’ as we are inherently interconnected) creates even more effective leadership.

As Tracy Bower, Ph.D. sociologist and the author of The Secrets to Happiness at Work, writes in Forbes, “Leaders don’t have to be experts in mental health in order to demonstrate they care and are paying attention. It’s enough to check in, ask questions and take cues from the employee about how much they want to share” – and this drives positive relationships, engagement and organizational results.

Women Are Leading The Deep Cultural Work

According to the Women in the Workplace 2021 Report – a collaboration between McKinsey & Company and LeanIn.org collected from over 423 organizations and 65,000 employee surveys – women are more likely to be carrying the torch of the “deep cultural work” necessary to transform workplaces “healthily and sustainably” in these times.

Women managers are consistently more likely to be supporting employees in their work lives (making the workload manageable, navigating work/life challenges, preventing and managing burnout). Women are also much more likely to be checking in on employee’s overall well-being and supporting them emotionally. In essence, employees are reporting that their female managers are showing up more with the active compassion of ‘how can I help?’

Also, women are more likely to be doing informal DEI work, beyond formal job responsibilities, and spending substantial time doing so. Compared to their male peers, senior female leaders are twice as likely to be making DEI work a part of their weekly work flow (1 in 5 vs 1 in 10). Women are also likely to recruit from and support underrepresented groups, be allies to women of color, to educate themselves, to speak out again discrimination, and to advocate for, mentor or sponsor women of color – although it’s important to note there are still big gaps to bridge in embodying the allies people would most value.

Ultimately, the work women are doing is driving better outcomes for everyone – because employees who feel their managers support their well-being, or who feel DEI is a priority and strong allies are present, are significantly happier, less burned out and more likely to stay around.

Women Are Stepping Up, And Burning Out

Yet while women managers and leaders are heeding the leadership call of our times, they are also undeniably overburdened themselves, with many not only carrying the double-shift of childcare and work, but also feeling the expectation to be “always on” in the absence of clear work/life boundaries in the remote and hybrid workplaces – another issue companies can help to address.

In 2021, 1 in 3 women were thinking about downshifting their careers or leaving the workforce, up from 1 in 4 women a few months into the pandemic in 2020. 4 in 10 women were looking to leave their company or switch jobs. 42% of women felt often or almost always burned out in 2021, a big jump up from 32% in 2020, and compared to 35% of men. That burnout feeling escalates with responsibility level. Among senior women who are managing entire teams, 50% were often or always burned out, and 40% were considering leaving the workforce or downshifting their careers.

Valued in Words, But Not In Actions

Companies are espousing that DEI and employee well-being are important to them. But while 87% of companies say that supporting employee well-being is critical and 70% say DEI work is critical, only about 25% are formally recognizing this work – and even fewer are rewarding it.

Despite stating gender and racial diversity as top priorities, only two-thirds of companies hold senior leaders accountable for progress on DEI goals, and less than one-third hold managers accountable, who are essential to creating cultures of inclusion. Among those who hold senior leaders accountable, fewer than half factor progress on diversity metrics into their performance reviews and less than a quarter build in financial incentives for progress on performance goals – meaning ultimately, the work is overlooked.

Right now, these highly sought leadership behaviors are adding up to be the new “unpaid work” highlighting where companies need to put more value. That women are disproportionally carrying this is a dangerous liability for employers during the Great Resignation. According to the report authors, “Companies risk losing the very leaders they need right now, and it’s hard to imagine organizations navigating the pandemic and building inclusive workplaces if this work isn’t truly prioritized.”

The authors urge organizations to treat DEI like any business priority, including following goals through to assessing effort and progress within performance reviews, and relating that to career advancement and compensation.

It’s Time to Recognize and Reward The Work

Right now, women are feeling burned out while taking personal leadership initiative on collective responsibilities. Companies are sabotaging progress on what they allege to be business priorities by not threading that priority through to enacting accountability, monitoring results and rewarding effectiveness.

“Companies need to incentivize and reward the things that women are doing to create these better working cultures,” says Jess Huang, co-author of the report. “This helps all employees because if it’s rewarded, more leaders will do it.”

Going further, she suggests: ”One solution companies should consider is incorporating criteria into performance reviews that recognizes the work managers are putting into supporting their teams and DEI efforts. Companies should use upward feedback provided by employees on their managers to help take this into account.”

It’s not enough to talk about valuing DEI and supporting the well-being of your employees. More companies need to demonstrate they value the work it takes to make it happen – to retain the leaders that are doing that work.

By Aimee Hansen

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OP-Ed: International Women’s Day 2022: Burnout, Sustainability and What Matters?

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International Women's Day 2022Many companies focus myopically on International Women’s Day. This year #BreaktheBias and
 gender and climate are the annual themes, depending on your source. But, as founder and fifteen 
years in here at theglasshammer, it is hard to believe that these slogans and themes that come and
 go every year create any change at all. People wants Acts, Not Ads from companies, and
 professional hard-working women are tired of the lip service and want to see the talk, walked.

As 
we enter year three of the global pandemic, with so many of us doing extreme amounts of work, 
and some of us also still balancing childcare with covid related closures of daycares and schools, 
isn’t it time to ask ourselves how can professional women and men (and especially anyone who 
has second and third shifts with kids and aging parents) do balance and self-care, better? What 
matters? And what role do firms have in creating the workplace of the future that we are ready to 
be in, now? This International Women’s Day, the manifesto should be to take a day off.
 Tomorrow the work will still be there!

Overwork and Burnout


There is work and then there is overwork. Chances are if you are reading this article, you have 
spent at least some of your career in the overwork zone. You probably work in financial, legal or
 professional services, in technology firms, big pharma, manufacturing, media or Fortune 500.
 You are probably a go-getter, highly ambitious and very successful. You probably have engaged
 some of the usual methods and possess some of the characteristics often needed to get to the top, including old fashioned hard and long work, a
 competitive nature, cognitive smarts, higher than average EQ to read the room, and a belief that
 improvement is always possible. Possibly three generations of professional women are reading 
this article with similar, yet evolving, culturally programmed definitions of success regarding wealth, status
 and career ladder climb concepts.

Is the extreme achievement mindset in sync with your life
goals, your health and mental wellness? Is overachievement about meeting other people’s 
standards or earning your worth?


Dr. Devon Price, like many of us, came to his senses regarding extreme productivity after a health
 emergency. He insists that we should stop valuing ourselves in terms of our productivity at
 work. In the book, Laziness Does Not Exist, he affirms that ‘we don’t have to earn our
 right to exist’ with overwork and endless achievement.

Advice includes to listen to your body and to forget grinding away all the time to meet arbitrary
 standards. By reframing what being ‘lazy’ means, versus the allure of validation through
 achievement, a healthier, happier you can emerge.

“Laziness is usually a warning sign from our bodies and our mind that we need a break.”

In an interview with NPR, he discusses why we rationalize working so hard, and how asking for 
help, and helping others to helps us, prevents tiredness from overwork but also facilitates us to be better
, due to feeling less exhausted as “our brains take micro-naps either way.”


It isn’t just you.

In several recent studies, isolated overwork came up as the most demotivating factor and biggest
 reason people are quitting jobs. This isn’t new news. Back in 2017, Inc magazine reported on employees 
quitting when leaders overwork people, show zero empathy and don’t respect time when people
 are out of the office living their lives, but it is further accentuated by the pandemic. 
Microsoft conducted an employee indexing survey of 30,000 that resulted in a study called
 “The Next Great Disruption is Hybrid Work – Are we Ready?”

By looking at trends including 
desire for flexible work and hybrid structures, the study reiterated what their CEO Satya Nadella 
called the hybrid work paradox. This study reveals that while people want more flexibility and remote 
options, they also seek deep human social connection. The same study reveals that high
 productivity is masking employee exhaustion and overwork. It states measurable uptick over the
 course of the year –  February 2020 to February 2021 –  on volume of emails sent, 66% increase on 
people working on documents, and meeting usage on teams increased in volume and time on
 meeting applications.

Uncovering your own Competing Agendas

Isn’t it time you figured out what you want for you? Start with your values. Take a look at what
 matters to you on this worksheet – literally, pick ten words that mean the most and then rank them
 1-10, with one being what you value most. Are your actions matching your values? Are you
 living a humdrum existence while your top value is adventure? Are you spending fourteen hours 
a day at work when your top value is family? Now is a great to re-evaluate what matters to 
you. Be yourself, everyone else is taken as the adage goes.

If you had trouble thinking about how all of this meets reality, or deciding what your values are
, or felt conflicted, that is part of the journey too. Hyper achievement and superhuman
 productivity are sometimes part of deep developmental gremlins that have made their way into 
our heads over time, so we can’t see any other way to be, making them our base operating 
system with everything else being an app on top. Kegan and Lahey, Developmental 
psychologists at Harvard, really have a superb method in their book, Immunity to Change, to 
help you figure out what your unconscious mind is doing to you while you happily goal set in
 your conscious mind all day long regarding work, fitness and home life. We are all a product of 
whatever beliefs and paradigms that we have accumulated throughout our life and if your
 granny/dad/mother/friend told you words to live by, chances are you are doing just that, 
implicitly following some guidelines without even knowing.

What are your saboteurs? There is another easy way to find out what is going on inside your own 
head by taking this short quiz on “How we self-sabotage” by Positive Intelligence. It is key to
 understand what is going on with yourself and what your self-talk is likely to be telling you.
 Let’s start with the gremlins. If you have something like hyperachievement as your top saboteur,
 then it is likely you will justify the overworking with sentences like ‘I must be effective and 
efficient, and ’emotions get in the way of performance.’ Or if you have a high control saboteur,
 you might be telling yourself things like, ‘well if I don’t do it, who will?’ Or, that people need
 people like you to get the job done. Show yourself some compassion and a great book to
 understand how to even begin to approach such a daunting task is Radical Compassion by Tara
 Brach. It is normal to feel your feelings and that includes joy.

In short, honor yourself on International Women’s Day by taking stock of what matters to you now, and how closely your own life feels aligned to that.

We are starting a Spring coaching cohort in May for sustainable success in 2022. Cost is $3,999 
per person and includes a yearlong program with 6 sessions of executive coaching, peer coaching
 and career development training. Limited spots, contact nicki@theglasshammer.com and write
 spring coaching cohort in the title of the email.

By Nicki Gilmour, Founder and CEO of theglasshammer.com

Nicki founded theglasshammer in 2007 to inspire, inform and empower professional women in their careers. We have been the leading and longest running career advice online and in person media company in the USA for professional women in financial services.

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OP-Ed: The Three Personality Traits Most Prone To Burnout

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burnoutFirst, let’s get one thing straight: burnout is not an individual problem; it’s an organizational problem that requires an organizational solution. Self-care has been the prevention strategy du jour for decades. And yet burnout is on the rise. Why? Because we’re ignoring the systemic and institutional factors that are the real causes of burnout – things like workload, lack of control, poor relationships, and other root causes that cannot be solved with yoga and vacation time.

If you are feeling burned out, know that it’s not your fault. But focusing on what we can do to help ourselves is the part we can control in a world full of the uncontrollable. And if you happen to exhibit one of the following personality traits, you are more prone to burnout.

Neuroticism

Neuroticism is one of the “big five” higher-order personality traits in the study of psychology. If you dig into the definition, it makes sense that this trait correlates to higher rates of burnout. Individuals who score high on the neuroticism scales are more likely than average to be moody and to experience such feelings as anxiety, worry, fear, anger, frustration, envy, jealousy, guilt, depressed mood, and loneliness. People who are neurotic respond worse to stressors and are more likely to interpret ordinary situations as threatening and minor frustrations as hopelessly difficult.

In her 2018 dissertation, “The Relationship Between Big Five Personality Traits and Burnout: A Study Among Correctional Personnel,” Sharon Maylor of Walden University found that neuroticism was the only personality trait that was associated with all three dimensions of burnout.

Conversely, it’s important to see the value in this personality type. We tend to give personality traits like these a bad rap, but there are upsides. People with the neuroticism trait tend to be:

  • Highly analytical and hyperaware of threats or dangers
  • Cautious and less likely to make impulsive decisions
  • More accountable and will take personal responsibility for errors

There are obvious potential benefits to tending toward neuroticism on the team, but you need to be mindful of the downside to avoid burnout.

Introversion

It is a myth that introverts fear or dislike others and are shy and lonely. This is not the case. They simply have nervous systems more suited to spending time in a calm environment with one or a few friends.

Although their nervous systems may be dissimilar to those of extroverts, that doesn’t mean that introverts aren’t just as effective. “Extroverts are routinely chosen for leadership positions and introverts are looked over, although introverts often deliver better outcomes. They’re not perceived as leadership material,” says Susan Cain, bestselling author of Quiet: The Power of Introverts in a World That Can’t Stop Talking, and a frequent speaker on introversion and extroversion in the workplace.

According to Cain’s research, the power of introverts can be identified in the following behaviors. They:

  • Tend to be more productive than extroverts and less likely to become distracted
  • Explore subjects in more depth
  • Are great listeners, which helps them in problem-solving scenarios
  • Are often creators; writers and artists are more likely to identify as introverted
  • Have a strong capacity for empathy
  • Are moderators and can calm stressful situations
  • Are more cautious and better at managing risk

However, since the physical office can be a highly social place, research suggests that introverted people are at greater risk of developing burnout than extroverted people.

Introverts working virtually in most situations, minus a global lockdown, are removed from the noise, the hustle and bustle of a buzzing office, the potential disruptions that cause a lack of psychological safety, and the pressure to conform to those office norms. What if we made workplaces free of these kinds of strain?

Just ask Cain, who shared in our interview, “The best workspaces allow people to move freely between solo and shared spaces. Sometimes we want to work alone. Sometimes we crave company. Sometimes we want both of these things in the space of a single morning. Why not design around these natural preferences? Radically open office plans don’t actually increase collaboration or decrease loneliness. On the contrary, they create giant rooms full of worker bees wearing headphones.”

Perfectionism

If you’re prone to perfectionism—specifically, perfectionism concerns— you run a high risk of burning out. Broadly defined, perfectionism is a combination of exceedingly high standards and a preoccupation with extreme self-critical evaluation. Scientists Joachim Stoeber from the University of Kent discovered that our desire and subsequent efforts to achieve perfectionism are acceptable as long as we can emotionally handle scenarios when we don’t achieve it. When we start to believe that everything we do must be perfect and anything less means a failure, or that others may judge us as a failure, then this becomes detrimental to our mental health.

Someone who struggles with perfectionist concerns may exhibit the following traits:

  • Maintaining a rigid self-evaluative style that looks at events in all- or-nothing terms, for example, you’re either a winner or a loser.
  • Overgeneralizing negative events by making a rule after a single event or a series of coincidences. For example, someone is passed over for a promotion, and the narrative is now, “I will never move up in this company.” These “always” or “never” statements frequently appear in a perfectionist’s vocabulary.
  • Ruminating about past failures. Being unable to let go of mistakes and assuming they will come up again in the future.
  • Having a strong need for self-validation, for example, always questioning their self-worth. In some situations, they will subconsciously seek out ways to prove they are “right.” They believe their self-worth is constantly threatened.

According to researchers Andrew Hill and Thomas Curran in their article “Multidimensional Perfectionism and Burnout: A Meta- Analysis,” “Perfectionistic concerns are associated with considerable strain that render individuals vulnerable to the accrual of stress and subsequent burnout. In summarizing current understanding of the perfectionism–burnout relationship, then, it is the harsh self-evaluative processes central to perfectionistic concerns that are understood to fuel the perfectionism–burnout relationship, rather than perfectionistic strivings.”

Authors Mick Oreskovich and James Anderson suggest that we need to consider the following, if we experience perfectionist concerns:

  1. Identify the difference between power versus powerlessness over people, places, things, and situations; if we stop trying to control everything, we will find more joy. It may be a challenge to surrender, but it is necessary to prevent burnout.
  2. Understand the differences between self-knowledge and self-awareness (self-knowledge is what we believe to be true about ourselves; self-awareness is seeing ourselves as others see us). These insights are rarely the same yet are equally important.
  3. Accept help.
  4. Take care of ourselves so that we can take care of others.

Jennifer Moss is an award-winning journalist, author, and international public speaker. She is a nationally syndicated radio columnist, reporting on topics related to happiness and workplace well-being. She is the author of THE BURNOUT EPIDEMIC: The Rise of Chronic Stress and How We Can Fix It.

{Reprinted by permission of Harvard Business Review Press. Excerpted from The Burnout Epidemic: The Rise of Chronic Stress and How We Can Fix It by Jennifer Moss. Copyright 2021 Jennifer Moss. All rights reserved.}

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OP-Ed: Why Female Leaders Experience More Burnout and What to Do About It

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Jessica ThiefelsWhile COVID took a toll on all of us, women in the workplace are feeling the burnout effects at higher rates than their male counterparts. Data from a 2020 McKinsey poll found that:

  • 53 percent of women reported feeling job-related stress, compared to 46 percent of men
  • 37 percent of women felt exhaustion, compared to 31 percent of men
  • 32 percent of women felt burnout, compared to 28 percent of men

The disparity is even more obvious at the senior level. For example, 54 percent of senior-level female leaders felt exhausted compared to just 41 percent for men, and 39 percent experienced burnout with only 29 percent of male leaders reporting the same.

To counteract widespread burnout as a female leader, it’s important to understand the root causes of your work-related stress and find actionable ways to avoid it. Here are some strategies you can use as a female leader in the workplace fighting burnout during COVID and otherwise.

Understand the Relationship Between Mental Health and Burnout

Burnout is due to chronic stress, fatigue, cynicism, and lack of accomplishment, according to a study from Frontiers in Psychology. What’s more, the research indicates that burnout often shares commonalities with depression and anxiety.

With stress at the root of burnout, it’s vital that you not only be aware of how stress levels can impact your mental health but your physical health as well. You may not notice the stress if you’re used to it, but you might notice these physical stress indicators:

  • Tense muscles
  • Blood pressure increase
  • Increase in heart rate
  • Hyperventilating
  • Off-balanced digestion

In “How to Free Yourself From Stress”, HealthMarkets explains that the real trouble starts when this stress becomes chronic. They explain, “The constant physiological response wears us down, affecting several major biological systems. Our stores of energy drain. Our bodies produce fewer infection-fighting T-cells, so our immune systems become weak, making it easy for illnesses and diseases to push their way into our lives.”

Fight burnout: Use an app like Symple to track your daily mental and physical health. It’s easy to ignore stress when it’s become the norm for you. This small step will force you to focus on your overall health each day, which can point you to burnout before it becomes a problem.

Fight Back Against Social Media Fatigue

Female leaders are expected to write sharp industry articles on LinkedIn and promote themselves as the face of a brand on Twitter. Not to mention, it’s often a component of our personal lives. Yet, excess social media consumption can also lead to burnout.

The problem is that too much social media exposure is dangerous to mental health, especially for female leaders. Recent research has found that social media fatigue is a legitimate condition that can lead to anxiety and exhaustion.

As a modern successful woman, you’re constantly taking in the highlight reel of your peers and colleagues. To make it even worse, instances of “mom-shaming” for working mothers are on the rise since the start of COVID-19.

Fight burnout: How often do you mindless scroll on social media? Probably more than you think. Set social media boundaries so you can still show up where you need to, but walk away when you don’t. For example, you set a rule that you can’t look at social media until 10 am and then you put it away for the night after dinner. If you can’t stop yourself, let your phone do the work with an app like Offtime.

Untangle the Excessive Demands on Female Leaders

Based on the same McKinsey data, COVID-19 workplace shifts caused unequal challenges for female leaders, especially when compared to men. The pressures of household responsibilities, fear of suffering job performance, and lack of flexibility/work-life balance forced many women to scale down their careers or leave their job. One in three working mothers faced this decision due to limited childcare options.

It’s even tougher is when you’re the solitary female in your position. The report explains, “Senior-level women are also nearly twice as likely as women overall to be ‘Onlys’—the only or one of the only women in the room at work.” This circumstance sets the stage for microaggressions, criticisms, dismissals, and high-performance stakes, all of which contribute to female leaders experiencing burnout 1.5 times more than male leaders.

If you add childcare into the equation (working mothers currently spend 15 more hours on domestic labor per week than men), it becomes an impossible situation.

This is when it becomes important for organizations to play a role in helping women mitigate their burnout.

How Organizations Can Help Female Leaders Combat Burnout

You’re likely not the only woman dealing with this burnout in your organization—and in some cases, it takes the organization to make changes for you to be able to better manage the stresses put on women in the workplace.

Consider using these strategies to recognize and counteract burnout for women company-wide:

  • Promote mental health awareness: Ensure transparency surrounding mental health benefits, I.E. therapy and other available resources. If your benefits plan is lacking, Eric Freedman, founder and CEO of eSkill, suggests circumventing financial barriers by exploring options such as telehealth counseling sessions or access to mobile wellness subscriptions. Companies can also provide mental health support with group meditation classes. Organizations including Nike, Google, and Sony have built this into their company culture.
  • Support working mothers: Assist working mothers in finding solutions for childcare or allow for more flexible hours for those who also home-school their children due to COVID. Don’t just to send an email or memo, but make changes that help women make these changes in their workday. What’s more, female leaders can lead by example by setting boundaries, like being offline at certain times, so their direct reports know that it’s acceptable to do the same. Check out this Fast Company piece, which highlights how other companies provide for the “patchwork of childcare needs” of their employees.
  • Get real: It’s important that company leaders don’t just talk about these things, but they take real action. This will look different for each organization, starting with getting serious about allowing for greater flexible schedules, getting realistic about workloads and where support is needed, updating paid leave policies, and even discussing whether female leaders’ pay is equivalent to the work they’re doing.
Female Leaders: Support Yourself and Others

Whether you manage women in leadership positions, shape your HR policies or workplace culture, or are a female executive, you’re likely experiencing burnout in some way. The first step to solving this issue is understanding where the root causes are and then taking real action to provide solutions. It’s time to put sustainable policies and processes into place so female leaders can do their job without an impossible burden on their shoulders.

Jessica Thiefels is the author of 10 Questions That Answer Life’s Biggest Questions, podcast host of Mindset Reset Radio, CEO of Jessica Thiefels Consulting and founder of the Femxcutive Personal Brand Coaching Program. She’s been writing for more than 10 years and has been featured in top publications including Forbes and Entrepreneur. She also contributes to Fast Company, The Ladders, and more. Follow her on Instagram, Twitter and LinkedIn.

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Are You Being Sustainable? Avoid Burnout and Disengagement at Work

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Nicki GilmourBy Nicki Gilmour, Executve Coach and Organizational Psychologist (www.evolvedpeople.com)

Let’s talk about stress. We all have it, but it’s how we deal with it that matters.

Days can go past very quickly and the news cycle and social media only provokes our limbic reactions further. Are you getting good quality sleep? Are you actually benefitting from exercise or wearing yourself out? How is your stress level affecting your socio- emotional competencies at work? Or, in plain English, are you leading and managing less optimally than you could? Are your clients getting the best from you? Are you feeling mentally good about saying yes and saying no in the right ratio? What toll is it taking on your personal life?

Dr Karen Wilson and myself have developed a coaching program for high (insecure) achievers who say yes and more all the time and are very successful. But, we help you be sustainable in your behaviors, throw away the thoughts and actions that are holding you back and let you be human and great at the same time.

If you would like to enroll in our 16 week program that starts in June, we are now putting together that cohort. The cost is $4000 per person.

Please contact nicki@evolvedpeople.com telling us more about you.

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Burnout Isn’t “Their Issue”: Changing Our Behaviours to Benefit Us All

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By Nneka Orji

For many, burnout is a familiar concept; its association with emotional exhaustion and reduced motivation is widely acknowledged.

Burnout

Image via Shutterstock

However those most vulnerable to burnout are more likely to take a “not me” approach, assuming that burnout is something which others suffer from. However, with studies such as that commissioned by Virgin last year which found that just over half of full-time employees in the UK have suffered from anxiety or burnout, individuals and business leaders can no longer see burnout as an infrequent occurrence to be dealt with by someone else. The scale of burnout and its implications – including low levels of engagement – now calls for a much more concerted effort to ensure work environments and organisational cultures mitigate against the risk of burnout and allow all employees to thrive throughout their careers. It can’t be seen as “their issue” – it impacts us all.
Someone who has taken burnout very personally is Arianna Huffington – founder of Huffington Post who recently set up Thrive Global. Following her burnout experience in 2007 as she was setting up Huffington Post, she took a particular interest in the impact of burnout on her life and the lives of others. “For far too long we have been operating under a collective delusion that burning out is the necessary price for achieving success. This couldn’t be less true.” In her recent interview, Arianna talks about the importance of sleep (and nutrition and exercise) in achieving a healthy and successful lifestyle, and some of the key changes organisations need to make to ensure that mitigating burnout doesn’t sit solely in HR departments but with each business leader and every employee.
It isn’t just a nice to have; being able to manage the risk of burnout and perceptions of burnout directly influence an organisation’s ability to recruit (particularly millennials) and impacts the bottom line. According to Gallup’s recent survey, 24% of German employees interviewed felt “tired or burned out” and 12% said they had dealt with mental or emotional stress including burnout and depression in the preceding 12 months. As a result, employees are taking sick days and working less effectively which Gallup estimates to be costing German employers 9 billion euros in lost productivity each year. With economists highlighting the increasing global productivity gap, business leaders and policy makers should be addressing all aspects negatively impacting productivity – including burnout. Where employees felt that their organisations cared about their overall wellbeing were less likely to feel stressed and burned out, and therefore likely to be more engaged and more productive.
Looking beyond productivity at diversity, another top agenda item in leadership discussions, addressing burnout is also an important aspect when considering workforce gender diversity. Last year Cosmopolitan surveyed over 750 women; with over half of the respondents saying they “obsessed over work” even after working hours and a third (71%) suffering from anxiety and panic attacks at some point, the survey suggested that today’s female workforce had become “generation burnout”. However this isn’t unique to women; research published in 2010 in the Journal of Vocational Behaviour challenged the widely-held belief that women are more likely to suffer from burnout than their male colleagues. Instead the research found that women are more likely to be emotionally exhausted, while men are more likely to be “somewhat more depersonalised” – both signs associated with burnout.
Burnout affects our colleagues, our organisational cultures and our economies. Surely we should each be doing more to challenge the status quo? Yes working effectively and sometimes longer than we would like is sometimes necessary, but it should not be the norm.
We can all play a proactive role in changing the association of unsustainable hours with success. And we do that by spotting the signs of burnout – in others and in ourselves, speaking up to ensure we change the culture and ensure the well-being of our colleagues, and role modelling the right behaviours.
1. Spotting the signs
It’s important to know the signs you should be looking out for and how you identify those colleagues most at risk of burnout. While not all burnout leads to employees quitting, the behaviours demonstrated by those burned out and those quitting are similar. According to Timothy Gardner and Peter Hom, following detailed research on the topic of quitting, there are 13 key signs to look out for – including decreased productivity, reduced focus on job related matters, and expressing dissatisfaction with their supervisors more frequently than usual.
While most of us complain from time to time about tiredness, exhaustion and significant disengagement are very different. By being aware of these 13 behaviours (and more), we are not only better positioned to support the burned out individual in what is a challenging period, we are also able to be more cognisant of the impact his or her behaviours impact the rest of the team.
2. Holding up the mirror
Of course it is much easier to observe these behaviours in others, but we must also be able to spot these behaviours in ourselves. Particularly for top performers who always want to give 100% and sometimes see themselves as invincible to the stresses of work life, it is important to pause and ask if one’s pace is sustainable.
3. Speaking up
Once we have identified the signs of burnout, we must take action and the first step is to talk about it. Ignoring the real challenge of burnout and hoping that one good night’s sleep will address the exhaustion is far from realistic. By talking with colleagues who have been affected by burnout, we are able to address it head on.
Arianna Huffington first started speaking up about burnout after her own personal experiences and has since reached millions of employees – and students who will go into the workforce. When asked about why she has been so proactive in getting the message out to millions of people, Arianna talked about the importance of changing perceptions for the next generation so they are able to associate success with sleep-rich careers.  Sweeping it under the carpet will only lead to the next generation emulating poor behaviours.
4. Being a role model
Finally, role modelling the behaviours is critical. Talking about burnout and how we want to change it will have very little impact if each and every one of us doesn’t commit to changing our behaviours. This isn’t easy – bad habits die hard. However, if we are to enjoy fulfilling careers over the long term, and ensure the next generation of leaders have healthier lifestyles, then we must respond to this call to action.
 
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