I’m Dr Sarah Nicholls, I was an A&E doctor in Europe’s busiest Major Trauma centre for six years and I worked in the NHS for 13 years total. I’m now a full time life coach, helping high achievers recover from burnout and get their sparkle back. I’ve helped people through my courses and programmes and have personally coached over 100 people through burnout recovery. If you asked me for tips on how to get you out of survival mode and start feeling better ASAP, here's everything I'd suggest.
© Anna Rose HeatonRecognise that you’re burnt out / struggling
A lot of high functioning people don’t like to admit to themselves that they’re having a hard time. We are the kind of people who just ‘push through’ and ‘get on with it’, because every problem we’ve faced can be fixed by working harder and doing more. That’s not the case with burnout. The harder you push, the worse it can get. So the first thing I would ask you to do is check in with yourself, honestly. Ask yourself how you’re really feeling. Overwhelmed? Tired? Anxious? Burnout is defined by three things: exhaustion (tiredness that doesn’t go away after a good night’s sleep); reduced professional efficacy (finding it hard to do a good job at work) and detachment (feeling cynical about your work and having thoughts like “what’s the point?”). If these three apply to you, you may be burnt out. When you can accept something’s wrong, you’re more likely to be able to do the things you need to do to fix it.
© Getty ImagesSee your GP
Burnout often co-exists with mental health issues, such as anxiety, depression and a variety of physical health conditions. It’s always a good idea to see your own GP to discuss how you’re feeling and for them to run any relevant tests or refer you to any relevant specialists as needed.
Create space in your life
When we get burnt out, we often feel like we are on a treadmill and we can’t get off - I call this the stress hamster wheel. There doesn’t seem to be enough time in the day to get everything done, you’re overwhelmed and everything feels urgent and rushed. One of the first things I do with all my clients is help them to create some space in their lives, both physically and mentally. You may need to take some time off sick, or take some leave from work and get out of your usual routine. Clear space on your calendar - cancel plans, say no to events and commitments. Ask yourself, “What is draining my energy at the moment?” and “What can I remove?” This also goes for your environment - what can you clear up in your home to create a feeling of more space and breathing room while you recover?
© Getty ImagesFocus on your self care
This isn’t about bubble baths and face masks (although I do love those things!) This is about meeting your basic physiological needs as a human being. Are you hydrated? Are you getting enough good quality sleep? Are you meeting your nutritional needs? Are you moving your body and getting outside? Ask yourself: “What basic needs have I ignored in order to ‘push through’ recently?” Recover can’t happen whilst you’re still running on cortisol and caffeine. It’s time to start looking after your cells and organs.
© Getty ImagesLearn to stop people-pleasing
If you’ve spent your life being the one who says “I don’t mind!”, while bending over backwards to help everyone and putting your needs below everyone else’s… guess what? You’re going to get burnt out repeatedly. People-pleasers are kind, thoughtful people, but you may also self-sacrifice; feel guilty when you rest and prioritise everyone else’s wellbeing before even thinking about your own. In my coaching practice I help people with the practical side of overcoming people-pleasing, like setting boundaries and learning how to have difficult conversations, as well as the deep mindset work around building self-esteem. Journaling is a really important part of this.
© Getty ImagesFigure out if you’re living in alignment
How often do you stop to think about your life purpose? Probably not very often, if ever. Some people get burnt out because they have followed a life path that doesn’t really fit them. You get the degree, get the job and do all the things you’re “meant to do”. Things feel ‘good enough’ for years, until one day you wake up and realise… you don’t actually love your life. On paper, everything looks great, but the reality might feel very different. In coaching, I work with people to help you figure out your core values and purpose so you can be intentional about what they would like the next chapter of life to look like. This step can only really happen once you’re out of the ‘survival mode’ phase of burnout, so don’t put pressure on yourself to have it all figured out straight away. Ask yourself: “Am I spending my days how I really want to. And if not, how can I do more of what lights me up?”
© Getty ImagesGet your sparkle back - make life easy and fun
My work in the Emergency Department taught me that life is short and precious. None of us knows what is around the corner and we deserve to enjoy life as much as possible. I help clients to make life as easy and as fun as possible. What stressors can you remove from your daily, weekly and monthly routines? How can you add some sparkle to your life? What hobbies would you like to pick up? How can you be more present with your loved ones? What adventures will you go on?
Visit sarahnicholls.co.uk for more on self-guided programmes and coaching and follow her on Instagram @drsarahnicholls.
