With the access of everything at our fingertips, it is often felt by many professionals that they are constantly switched “on “, with everything feeling overwhelming, it makes sense why you may feel exhausted. With such high stakes, many executives can also feel isolated, without anyone to turn to themselves, and can be fearful, even of their most trusted confidants. Mini high achieving professionals carry heavy responsibilities –balancing career, family, the trajectory of their business’s future, and personal expectations. Burnout doesn’t just affect work, it can spill into the household, personal and intimate relationships, health and overall fulfillment and joy. With intentionality and strategy, you can regain control and create sustainable energy and focus and connect again with the joy that you once had.
1. Recognizing the Early Signs
Burnout can look like and feel like there may be something physically wrong. While these symptom should be considered by a primary care physician, to rule out any physical reasons, how many times these symptoms are indications that your body is putting on the brakes as you have applied too much stress.
Burnout can look like:
· Chronic fatigue or irritability
· Feeling detached or disengage from work or relationship
· Difficulty concentrating or making decisions
· Physical symptoms, like headaches, tension, difficulty sleeping
Noticing these signs early on can help you intervene before burnout becomes more overwhelming.
2. Set Boundaries
High performers may struggle to say no or delegate knowing their own work ethic is strong and others to the same high expectations of their own. Sometimes doing the work themselves may feel easier. The unfortunate drawback is that it contributes to the stress, efforts and overall overwhelmed long-term. Start small:
· Schedule protective time for focused work or personal recharge and place it on your schedule
· Limit after hours emails or calls
· Clearly communicate, priorities and expectations with colleagues or family
Boundaries aren’t selfish, they are tools to sustain performance and well-being.
3. Prioritize Energy Management
Focus on energy management, not just time management:
· Identify times in which you feel you have peak energy and schedule high focused tasks then
· Build short breaks to reset throughout your day (these bricks can include stepping outside, physical movement, breathing, self soothing or different and positive mental stimulation
· Connect with supportive individuals, hobbies, or activities that restore you
4. Prioritize Helpful Coping Skills
Practice using skills that will help you to reduce feelings of overwhelmed:
· Mindful breathing exercise exercises
· Verbal reset cues
· Journaling to process thoughts
· Priorities list
· Structure planning to prevent cascading to-do lists
· Ensure nutrition breaks to feel your body.
These tools help maintain emotional regulation and balance, even more managing, heavy pressure and workload.
Take Action
Burnout is common among professionals who strive for excellence, and you don’t have to navigate it alone. Structured, skills – based support can help you:
· Regain clarity and focus
· Reduce stress and emotional exhaustion
· Improve resilience and long-term performance
Next steps: Explore counseling, coaching for a virtual skills-based groups to create actual strategies, tailored to your life. Whether your balancing work, caregiving or leadership responsibilities, there’s a path to sustainable energy and fulfillment.
Learn more about our North Carolina therapy services.
