Are you feeling exhausted despite getting a good night’s sleep? Disengaged with your work? Repeatedly making simple mistakes?
In the high-stress, fast-paced world of law, it’s easy to brush off the early signs of burnout as just a part of the daily grind.
But what if we told you that burnout isn’t a sudden rock-bottom destination? Instead, it’s a progressive journey that many people do not acknowledge being on.
We will explore the subtle warning signs of burnout, discuss how to manage your own psychological wellbeing, and offer practical steps that you can take to hack your brain’s ‘feel good’ chemicals to achieve a less stressful life.
What is Burnout?
Burnout doesn’t typically announce its arrival with fanfare; instead, it stealthily infiltrates our lives. If you’re more tired than usual, dreading Mondays, making simple mistakes, and consequently losing confidence, you may be actively experiencing burnout and not just inching closer to it.
While definitions and symptoms may differ between individuals, there are three key indicators of burnout.
Exhaustion: The Feeling of Being Drained
Burnout often begins with a persistent sense of exhaustion that doesn’t go away, no matter how much you rest. This can lead to physical and emotional fatigue, making even the smallest tasks seem insurmountable.
Cynicism/Disengagement: The Pulling Away
When burnout takes hold, you may find yourself becoming increasingly cynical and disengaged from your work. Tasks that once sparked your passion now seem mundane, and you may question the value of your efforts.
Reduced Efficacy: The Crisis of Confidence
Burnout can erode your self-confidence, making you doubt your abilities and effectiveness. You might start to make more mistakes and find it challenging to meet your own high standards.
Managing your wellbeing and how to avoid burnout using the ‘chemical cocktail’
When developing a strategy for managing stress and avoiding burnout, unfortunately there is no panacea. The best strategy is to make marginal gains by adopting several small habits and consistently implementing them, even when it feels like a chore to do so.
The following tips will not only make you more productive and organised but will also make you feel calmer and less susceptible to burnout by taking advantage of all the ‘feel good’ chemicals that our brains produce naturally.
Plan your day
How do you eat an elephant?
…One bite at a time!
Having a structured plan can create a sense of control over your workload. Set clear boundaries for your workday and decide when you would like to finish, then start scheduling your tasks accordingly.
Set clear boundaries for your workday and decide when you would like to finish, then start scheduling your tasks accordingly.
It is important to diarise commitments as it is likely that they won’t happen – this is particularly relevant for taking breaks or other wellbeing related tasks, as many of us will push these aside during busy periods.
Completing tasks releases a chemical called dopamine in the brain, also known as the ‘reward chemical’. This hormone will give you a significant mood boost and give you motivation to keep working your way through your to-do list.
Take regular breaks
How often do you get up from your desk and take a break away from your screens?
Chances are probably not enough.
Plan conscious, intentional breaks away from your screens at predetermined intervals during the day. If possible, aim to take a short stroll after having your lunch. This will help you physically by lowering your blood sugar and reducing the dreaded afternoon brain fog. It will also help you mentally by releasing serotonin, also known as the ‘mood stabiliser’ hormone, which is usually received when exercising or meditating.
Focus on one thing at a time
We live in a world where constant connectivity has become the norm. However, having different devices and applications constantly battling for our attention can lead to burn-out and pull us away from the important tasks we should be working on.
Being reactive to incoming emails and requests can keep you in a feeling of fight or flight. Instead, try to find ways in which you can give yourself time to assess whether you can realistically fit something into your schedule or not.
Muting notifications for periods of focused work can significantly help you maintain concentration, reduce stress, and increase productivity. So instead of replying to emails as soon as they arrive, consider only checking your inbox three or four times per day.
Unless you are expecting an urgent message, this will help you to remain focused on the task at hand, instead of switching between windows and forgetting where you left off.
Offloading buddy
Having a person that you can confide in at work or an ‘offloading buddy’ has been shown to alleviate loneliness, relieve stress and help to give perspective when dealing with problems.
If you do not already have someone who you can talk to, consider finding an ‘offloading buddy’. This can be anyone who you can talk to when you need some perspective on an issue, feel the need to vent, or are just in need of some human interaction.
Having a conversation with this person can result in a release of both oxytocin (the ‘love hormone’) and endorphins (the ‘natural painkiller’).
We experience the effects of oxytocin whenever we listen to music, give a compliment, or do something nice for someone. Whereas endorphins are released when we laugh at something, eat dark chocolate or exercise.
Remember that recognising and addressing the signs of burnout early is not just a matter of self-care; it’s an investment in your long-term effectiveness and satisfaction in your legal career.
To fortify your mental fortitude and enhance professional wellbeing, consider our training and coaching programs. Our expert-led sessions are designed to equip you with the skills to navigate challenges and foster resilience.
Don’t merely weather the storm—embrace the tools to thrive. Book your training with us and embark on a path to a more resilient, fulfilling professional journey.
Not all training is equal.