Overwhelmed to Empowered: Tips from a Burnout Expert
It's not uncommon to encounter moments when the smallest of challenges feel utterly overwhelming. From a missed deadline to a minor disagreement with a colleague, these seemingly insignificant stressors can snowball into something much larger, particularly for individuals grappling with burnout and chronic stress.
As an expert in burnout and chronic stress management, my work involves understanding the intricate relationship between everyday stressors and their impact on educator well-being. Research consistently shows that when the small challenges in life start to feel enormous, it may be a sign of burnout—a state of emotional, physical, and mental exhaustion caused by prolonged exposure to stressors. At one point in my life, as a building principal, this was my everyday life and I created a system to overcome it.
Numerous studies have linked burnout to an increased sensitivity to stress, making even minor setbacks feel disproportionately difficult to handle. For instance, a study published in the Journal of Applied Psychology found that individuals experiencing burnout were more likely to perceive routine work tasks as highly stressful, leading to feelings of frustration and helplessness.
Furthermore, research suggests that chronic stress, a key component of burnout, can impair cognitive functioning and decision-making abilities, making it even harder to cope with everyday challenges. A study published in the Journal of Neuroscience found that chronic stress can alter the structure and function of the prefrontal cortex, a brain region involved in regulating emotions and problem-solving, potentially exacerbating feelings of overwhelm and anxiety.
So, if you find yourself feeling like the small stuff is weighing you down more than usual, it's essential to recognize that this may be a sign of burnout or chronic stress. However, it's also important to understand that there are strategies and techniques that can help you cope and regain a sense of control over your life.
Practice Mindfulness: Mindfulness techniques, such as meditation and deep breathing exercises, can help reduce stress and increase resilience by promoting present-moment awareness and acceptance.
Set Boundaries: Establish clear boundaries to protect your time and energy, both at work and in your personal life. Learn to say no to additional commitments that may exacerbate feelings of overwhelm.
Prioritize Self-Care: Make self-care a priority by engaging in activities that nourish your body, mind, and soul. This could include getting enough sleep, eating nutritious foods, exercising regularly, and spending time doing things you enjoy.
Seek Support: Reach out to friends, family members, life coach or a mental health professional for support and guidance. Talking about your feelings and experiences can provide valuable perspective and help alleviate feelings of isolation. Joyful Leadership Institute is a solution strategically designed to provide support to all educators through school and district-wide implementations.
Practice Gratitude: Cultivate a sense of gratitude by focusing on the positive aspects of your life, even amidst challenges. Keeping a gratitude journal or simply taking a moment each day to reflect on things you're thankful for can shift your perspective and enhance your resilience.
Take Breaks: Give yourself permission to take breaks throughout the day to recharge and rejuvenate. Step outside for some fresh air, take a short walk, or engage in a brief mindfulness exercise to help clear your mind and reduce stress.
Practice Self-Compassion: Be kind to yourself and practice self-compassion, especially during difficult times. Instead of criticizing yourself for not being able to handle everything perfectly, offer yourself kindness, understanding, and acceptance.
When the small challenges in life start to feel enormous, it may be a sign that you're experiencing burnout or chronic stress. By recognizing these signs and implementing strategies such as mindfulness, setting boundaries, prioritizing self-care, seeking support, practicing gratitude, taking breaks, and practicing self-compassion, you can cope more effectively and reclaim a sense of balance and well-being in your life. Remember, you deserve support and care, and there are resources available to help you navigate through overwhelming times so you can expedite the journey from overwhelmed to empowered!
District Leaders: Are you tired of seeing educators burning out, students struggling, and budgets stretched to their limits? It's time for a change, and we have the solution!
Join our webinar to discover how implementing a school district-wide solution can not only reduce educator burnout but also enhance student learning outcomes and improve district fiscal health. Learn from experts who have successfully implemented these strategies and see how you can do the same in your district.
Or, you can or schedule a “White Glove” session, with our Founder and CEO, to plan your customized District roll out of our solution.
Together, we can create a learning environment where educators thrive, students excel, and districts flourish financially. Don't miss out on this opportunity to be part of a transformative movement in education.
Register now and be part of the change! Your district, your educators, and your students will thank you. Let's make a difference together!
At EdSolutions Consulting Group, our mission is to empower educators to become purveyors of possibility, leading more fulfilling, efficient, and impactful personal and professional lives. We firmly believe that fulfilled educators translate to fulfilled students. Our diverse service offerings encompass strategic planning, partnership development, business and community engagement, parent engagement, adverse childhood experiences, college and career readiness, with our flagship program being the Joyful Leadership Institute—a comprehensive burnout prevention, wellness, and well-being solution for educators. Schedule a Vision Call to learn more.
About Lisa Imel, M.Ed. | Lisa brings a wealth of expertise to her role as Founder & CEO of EdSolutions Group. With a focus on Human Potential, Learning & Development, Workforce & Economic Development, and K-16 Education Strategy, Those who have collaborated with Lisa and EdSolutions Group attest to the lasting and meaningful impact of their work.
Included among her accolades, Lisa has been honored with the distinguished Fulbright Scholarship and participated in the Argentina Fulbright Principal Exchange. She has also been appointed as a Trustee at St. Joseph Montessori School and recognized as a Paul Harris Fellow by the Rotary Club of Cleveland.
Lisa's educational journey includes graduating from Bowling Green State University and The University of Toledo. She further honed her skills by earning her Principal and Superintendent Licensure at Ursuline College and Ohio University. Currently serving as an Adjunct Instructor at Ashland University in the Professional Development Services Department, Lisa's commitment to excellence in education is unwavering.
Drawing from her experiences as a former teacher, principal, curriculum coordinator, Lisa is a passionate advocate for educators. She believes in delivering transformative experiences that empower educators, students, and families to lead happier, healthier, and more meaningful lives.
