Lessons Learned from Burnout

Lessons Learned from Burnout: Setting Boundaries and Prioritizing Mental Health

By Sean Bilodeau

Let me paint a picture. It’s the middle of January and work has been especially tough as of late. You’re burning the candle at both ends, but it doesn’t help much with your productivity. You feel anxious, on edge, even depressed. You retreat into your thoughts, openly wondering why you can’t access the mental acuity and focus you used to have. Imposter syndrome thoughts make you question your value and worth.

Before you know it, the mental transitions to the physical. Panic attacks take over, leaving you unable to breathe and communicate. Bedtime moves up earlier each night because you are exhausted and don’t want to engage with the people close to you. As a result, your relationships suffer.

Everything continues to spiral downward. Your work performance dips, your personal relationships suffer.

The above example may sound like the worst-case scenario, but for me, it was reality-I was trying to put on a good face, helping all my colleagues in need, and trying to be the “best Sean” that I could be for others. The whole time I was neglecting myself. Eventually, I hit a wall and I was unable to get out of bed or do the most basic of tasks. My anxiety took over and I was forced to make one of the hardest decisions of my life. I ended up taking an extended leave from my work, going to therapy and the doctor regularly to finally get myself in a healthy frame of mind.

Some of you reading this may feel the same emotions described in my personal story. Busy season is in full swing. You have a lot of responsibilities and “to-dos” associated with submitting those audit reports and making sure those tax returns are filed by the deadline. In doing so, it can be easy to focus on the task at hand and neglect our own self-care.

I’d like to share with you some of the top things I learned in my journey to wellness that you can apply during this busy time.

Set Boundaries (and STICK to them).

In the past I struggled to set boundaries in my professional and personal life. My mindset was to say “yes” to everything, so I could grow and develop. I felt I was letting my organization and team down if I said “no.” This led to an increase in anxiety for me and triggered my imposter syndrome. Some changes I made to reframe my thoughts and set boundaries were:

• Set boundaries for things that are important.

Be flexible and adaptable with things that are important to you. Whether it’s spending time with your kids, going to an occasional basketball game, or having a date night, find time for the things you truly love in your life.

• Take breaks with purpose.

Long hours are a part of the job but find ways to take breaks to reset your focus and give yourself a mental break. In the book An Introduction to Contemporary Work Psychology, Maria Peeters, Toon Taris, and Jan de Jonge cite studies that found breaks can reduce stress, help maintain performance throughout the day, and reduce the need for a long recovery at the end of the day.

• Use technology wisely.

Limiting time on social media and silencing non-urgent notifications outside of work hours is essential to finding balance and setting those boundaries. Setting boundaries doesn’t mean neglecting responsibilities – it means sustaining yourself so you can perform at your best.

Fuel Your Body and Mind.

I need to run at least five times a week to maintain the right level of balance and keep my mental health strong. When things pick up, it’s tempting to just power through the long hours sitting in your chair, while not maintaining the best nutrition.

Find a couple of habits and incorporate them into your daily routine. Run, work out, eat healthier. Whatever it takes.

Manage Stress like an Accountant.

We accountants have amazing project management skills. We’re keeping track of our time down to every six minutes. We’re thinking about budgets, realization, time, and work. It’s equally important to put that level of effort into tracking our mental health and well-being regularly.

It’s important to identify stressors, be mindful of our energy levels, and adjust accordingly. This can be done using the following techniques:

• Prioritize and plan – Block time to focus on top priorities without distraction.
• Embrace deep work – This has really helped me and it’s about setting a block of time to turn off email and other distractions, and to work on complex tasks.
• Check in with yourself – Just a quick “how am I feeling?” inventory can help you assess and make necessary adjustments. Be mindful.
• Leverage your team – Delegate and collaborate to lighten your load.

When you manage and measure stress, it becomes a challenge to overcome rather than a burden to carry.

Find Small Moments of Joy.

Something as simple as finding a song you love and playing it during the workday can do wonders for your mental health. In fact, according to a 2016 study by Frontiers in Psychology, researchers found that those who listened to music recovered faster from the stress of an experience compared to those who didn’t. Many other studies, including one from PLoS One, suggest that listening to music can lower stress hormones, blood pressure, and heart rate.

I found that keeping a gratitude journal highlighting one small win per day helped me to focus on the good things happening in my life, and also my growth and progress in my wellness journey.

These are just a few tips to improve our mental health and well-being during this stressful time.

Sometimes, the stress we face can feel overwhelming, even when we’re doing our best to manage it. I’ve personally experienced the weight of these struggles, and I know how important it is to have support. There are resources available for those dealing with anxiety, depression or feelings of hopelessness. The 988 Lifeline is available 24/7 if you need someone to talk to. You can call, text, or chat. Resources also exist on the American Foundation for Suicide Prevention website.

Remember: It’s not weak to focus on your mental health and well-being. It’s about being the best “you” for yourself and others. It’s something I learned the hard way and hopefully, my lessons will help you.