How to avoid burnout in high achievers – London Business News | Londonlovesbusiness.com

Imagine you’re sitting at your desk with a cold coffee—again—and a to-do list longer than a book. The grind is real, but so is the fatigue creeping in. High performers often walk the fine line between peak performance and burnout, and it’s not a pretty sight. Let’s stop burnout in its tracks before it steals your mojo.

What is burnout, and Why is it so common?

Burnout isn’t being tired; it’s a state of chronic physical and emotional exhaustion often accompanied by detachment and a sense of ineffectiveness. According to a 2021 Gallup survey, 76% of employees experience burnout at least sometimes; high performers are especially prone.

Why? The answer is perfectionism, relentless demands, and, let’s be honest, the glorification of overwork. If you’re leading a team, running a business or leading high-stakes projects, you’re probably juggling all the plates. Spoiler alert: some might drop.

The World Health Organisation (WHO) has also recognised burnout as an occupational phenomenon and categorises it under factors influencing health status. It’s linked to unmanaged workplace stress and manifests in three key dimensions: exhaustion, cynicism, and reduced professional efficacy. Knowing these dimensions can help professionals and organisations implement preventative measures.

Spot the signs early

Burnout doesn’t announce itself with a big bang; it creeps up on you like a silent ninja. Here’s what to look out for:

• Emotional exhaustion: You feel tired no matter how much sleep you get.
• Cynicism: That spark of optimism? Gone. You’re questioning everything—even the office coffee.
• Reduced performance: Tasks you used to breeze through now feel like climbing Everest without oxygen.

Early intervention matters. Think of it like addressing a small leak in a dam before it becomes a flood. According to a study in Frontiers in Psychology, identifying burnout symptoms early prevents escalation and reduces long-term negative impacts on mental health and workplace productivity.

Action steps: Stress management made simple

1. Set Boundaries: Not Brick Walls Start by saying no to tasks that aren’t aligned with your priorities. Trust me, your email inbox doesn’t need 24/7 surveillance. Studies in The Journal of Occupational Health Psychology show that boundary setting reduces work-related stress.
2. Prioritise Recovery Time: Book ‘me-time’ into your schedule. Protect this time, whether it’s yoga, gardening, or a Netflix binge. Research from the American Psychological Association shows that leisure activities reduce burnout symptoms.
3. Chunk Your Work: Break big projects into small tasks. Finishing one small task gives you a dopamine hit—your brain’s way of giving you a high-five.
4. Get Support: Talking to a mentor, a trusted friend, or a professional life coach like Michael Serwa, for example, can give you a new perspective. Life Coaches help professionals get back to clarity and confidence.

Science bits: What the research says

• Mindfulness Works: A study in the Journal of Occupational Health Psychology found that mindfulness techniques rewire the brain’s response to pressure—translation: less stress, more zen.
• Sleep is Power: Research from Harvard Medical School shows that sleep boosts problem-solving and creativity—two superpowers every professional needs. And the National Sleep Foundation recommends 7-9 hours of quality sleep per night for optimal brain performance.
• Exercise is the Answer: A meta-analysis in Health Psychology Review found that regular exercise lowers cortisol and increases endorphins, a stress buster.
• Social Connections: Harvard’s 80-year study on happiness found that good relationships are the key to a happy life. So text that friend you’ve been meaning to catch up with!

Real-life wins: Burnout busting

Meet Sarah, a marketing executive who used to work 70-hour weeks until her body said no. With a life coach, she streamlined her priorities, set boundaries and fell in love with work again. Her transformation wasn’t just a personal win but proof of what focused support can do. Sarah’s story matches the findings of the International Journal of Stress Management, which show that external support systems increase resilience and sustainable productivity in high-stress environments.

And then there’s Tom, a high-achieving CEO who hit the wall after years of non-stop work. Feeling stuck, Tom turned to a coach who helped him implement practical strategies like delegating tasks and mindfulness into his daily routine. Within months, he got his focus, energy and most importantly, his leadership back. His journey matches the findings of The Coaching Psychologist, which shows that coaching interventions can increase emotional well-being, reduce stress and improve job performance.

And let’s not forget Amanda, a tech entrepreneur running her start-up and personal life. Her burnout hit hard when she couldn’t innovate or connect with her team. With structured coaching, Amanda has developed better time management skills and a healthier work-life balance. Now, her start-up is thriving, and she credits her turnaround to having the proper support and accountability.

The message is clear: support matters, and there’s no shame in asking for it. Whether through professional coaching or building a strong personal support network, taking proactive action makes all the difference.

Long term resources

• Apps: Calm and Headspace make mindfulness easy even if you’re on the go.
• Books: The Burnout Cure by Julie de Azevedo Hanks or Burnout by Emily Nagoski.
• Professional Help: An experienced life coach can help you design a life that puts balance and joy first.

Summing it all up

Preventing burnout isn’t about lowering your ambitions but sustaining them. By recognising the signs, prioritising your well-being, and asking for support when needed, you’ll be the leader who thrives without burning out—cold coffee is optional.