“No one can make you feel inferior without your consent.” — Eleanor Roosevelt
You're constantly working long hours, taking on new challenges, and striving for greater achievements.
But have you ever stopped to consider the toll this takes on your mental and emotional well-being?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress, and it can have a significant impact on your self-esteem.
Self-esteem is a crucial part of our mental and emotional well-being, and plays a major role in how we perceive and interact with the world around us.
When our self-esteem is low, it can lead to feelings of anxiety, depression, and burnout.
The Link Between Burnout and Self-Esteem
People with low self-esteem are more likely to experience burnout than those with high self-esteem.
This is because low self-esteem can lead to negative self-talk, self-doubt, and a fear of failure.
These feelings can make it difficult to set boundaries, say no to additional work or responsibilities, and take care of oneself.
People with low self-esteem are frequently approval seekers. They need to be liked, want to be liked, and seek validation from others that they are liked.
People with low self-esteem often feel that they are not good enough or that they don't deserve success.
These beliefs can lead to a constant need to prove oneself, which can result in overworking and burning out.
It's a vicious cycle – the more one overworks, the more stressed and exhausted they become, leading to even lower self-esteem.
On the other hand, people with high self-esteem are more resilient to burnout.
They tend to have a stronger sense of self and are better equipped to manage stress and setbacks.
People with high self-esteem are more likely to set boundaries, prioritize self-care, and seek support when needed.
So, how can you improve your self-esteem and prevent burnout?
Here are some strategies to try:
1. Practice Self-Compassion
Treat yourself with kindness and understanding, especially during times of stress or failure.
Remember that you are human. Mistakes and setbacks are a natural part of the learning process.
Instead of beating yourself up over a mistake, try talking to yourself as you would a friend in the same situation. Be kind and compassionate, not harsh.
2. Identify and Challenge Negative Self-Talk
Pay attention to the thoughts you have about yourself and your abilities.
If you notice negative self-talk, challenge it by asking yourself if it's true and if there's evidence to support it.
For example, if you find yourself thinking "I'm not good enough," ask yourself what evidence you have to support that belief.Is it based on past experiences or just fear doing the talking?
3. Prioritize Self-Care
Make time for activities that bring you joy and relaxation.
This could include exercise, meditation, reading, or spending time with loved ones.
Prioritizing self-care may mean saying "no" to some work commitments or delegating tasks to others.
Taking care of yourself is not selfish – it's self-care…and necessary for your well-being.
4. Set Realistic Expectations
Be realistic about what you can accomplish in any given day or week.
Don't set yourself up for failure by taking on too much or expecting perfection.
Instead, focus on progress and celebrate small wins along the way.
Success is not about being perfect – it's about learning and growing.
5. Be Mindful
Improving your self-esteem is a process that takes time and effort. Be mindful of your thinking and behavior. Even small wins are worth celebrating.
By taking care of yourself, you'll not only prevent burnout but also increase your resilience and ability to handle stress and setbacks.
Be mindful about getting enough sleep, eating nutritious foods, and engaging in regular exercise.
Incorporating healthy habits can boost your energy, mood, and overall sense of well-being.
6. Seek Support
Ask for help or support when you need it.This could be from a trusted friend, family member, therapist or coach.
Talking about your feelings and experiences can help you gain perspective and find solutions to problems.
7. Burnout is Avoidable
As high achievers it's easy to get caught up in the pursuit of success and forget about your own well-being.
Burnout can have serious consequences for your health, relationships, and career but by prioritizing your self-esteem and practicing self-care you achieve greater success in all areas of your life.
Companies who are invested in their employee well-being see a significant rise in loyalty and trust, as well as greater productivity, and overall happiness in the workplace.
By taking the time to develop self-compassion, challenge negative self-talk, prioritize self-care, set realistic expectations, and seek support, you can will find greater fulfillment and satisfaction in all aspects of your life.
Related: Find Your Voice and You Will Find Your Confidence in Self