Bubbling Out

[Pt 1] Are you ignoring Burnout? + 3 tips to help you change

September 06, 2023 Emily Rose Dallara- Leadership and Mindset Coach Season 1 Episode 31
Bubbling Out
[Pt 1] Are you ignoring Burnout? + 3 tips to help you change
Show Notes Transcript Chapter Markers

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Dive deep into a candid discussion about burnout in the fast-paced Web3 and tech industries and discover personal insights, signs of burnout, and practical tips for managing it.

Today, I'm addressing a prevalent and very personal topic: burnout. Having faced it several times in my journey through Web3 and tech, I've realized how it can be a constant adversary, particularly when we lack the right tools to combat it. Many of us transition from the tech space to Web3, hoping for a different experience, but the rapid pace and pressure often lead us down a familiar path of exhaustion. From my early days consulting in Asia to leading marketing teams, the symptoms were unmistakably similar. I aim to share my experiences, backed by research and stats, to offer both a comforting voice and actionable insights for those grappling with burnout in our dynamic industry.

*Key Takeaways:* 
- The prevalence of burnout in Web3 and tech industries.
- Personal experiences and symptoms of burnout.
- The deep-seated fears driving burnout behavior.
- The intersection of mental health and work-related stress.
- Practical tips and strategies to counteract burnout.

*Timestamps:*
1. 00:00 - Introduction to Burnout in Web3
2. 05:30 - Personal Struggles with Burnout 
3. 10:25 - The Bali Consulting Chapter and Eating on a Budget
4. 18:20 - Realizations and Learning to Cope
5. 23:45 - Alarming Burnout Statistics by Deloitte
6. 30:00 - Recognizing Burnout: The Not-So-Obvious Signs
7. 39:00 - Effective Tips to Counteract Burnout

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Speaker 1:

83% of respondents say that burnout from work can negatively impact their personal relationships. One in four professionals say they never or rarely take all of their vacation days, and the top driver of burnout is cited in the survey to be from a lack of support, a lack of recognition from the leadership teams, and it indicates the important role that leaders play in setting this tone. Hi everyone, welcome to the Web3 Thrive podcast. I'm your host, emily Rose-Delara. This podcast was designed to give you the confidence, knowledge and clarity needed to succeed and lead in Web3. I teach proven strategies and tactics you can apply immediately to become confident and successful working in Web3. So take 20, plug in and learn how to really thrive in Web3. And if you like what you hear, leave me five stars and subscribe and Spotify or follow on Apple Podcast so you never miss an episode. You can also sign up to my newsletter to get exclusive content, tips and strategies to help you thrive at work without the burnout and formal, direct to your inbox each week. Plus, you'll get full access to exclusive leadership and coaching Q&As, free workshops and all the Web3 Thrive podcast episodes in one place. So just head over to learnweb3thrivecom forward slash newsletter.

Speaker 1:

Let's get into today's show. Hey everyone, welcome to another episode of Web3 Thrive. I am coming at you today to talk about something very important, something that I have dealt with for multiple occasions in my life, especially when working in Web3. And that is burnout. Burnout has been a consistent friend of mine, or enemy, who has shown up in my life multiple times in my career, and this is something that I feel most clients who come to me, most women that I know most of my work BFFs have dealt with in their time in Web3. And also, if they're working in tech, a lot of them have come over from this tech space hoping that it'll be different. And, as we all know, the way the Web3 world works and the pace that we move makes burnout. Especially if you don't have any kind of coping mechanisms or any kind of structure in place for your life, burnout quickly creeps up.

Speaker 1:

So I first dealt with burnout when trying to think how far it was. It was when I was consulting on my own. Actually, I was working from a place of fear, and that fear was I'm not going to have enough money to survive. It had been built into me for a very long time. I've spoken about this in previous episodes, but I always had this fear of being on the streets, being desolate, not being able to afford to eat and to live. Because of this, I was working all the time, day and night, not looking after myself, not spending money on food.

Speaker 1:

I remember I was in Bali for a few months when I was first consulted in Asia. I think I lived off a budget for myself and it was like $30 a week or something ridiculous, like really ridiculous. I just at that time didn't put any importance and stay healthy. In fact, I didn't have the ability to make these informed decisions because I never knew the connection between the food that we eat and the output that it creates. Now, as an older, wiser Emily, I'm able to understand what food to put into my body, how to rest, what not to do in life to keep me balanced and healthy, but at that point I didn't know.

Speaker 1:

I remember waking up every day and just being so tired. I had this constant anxiety on my chest. I wasn't really that nice to be around. Honestly, I remember snapping it quite a few people, especially if it was to do with work. I remember I was in a call work in space once and I really regret this, but a guy who I just met, actually when I was in these call work in spaces. I haven't really shared this with anyone.

Speaker 1:

When I was in these call work in spaces I was surrounded by people who were hustling really hard. I always felt so envious and envious is a horrible state to be in but I always felt so jealous of their success because I was like why is it not working for me? I remember I was speaking to a potential client one day and a guy came up to me who I'd met a friend to speak to me and I remember saying not now, listen, I'm busy. I remember it being very not compassionate and compassionate and very mean and very cold hearted. I was like that with a lot of people. I was not nice to be around.

Speaker 1:

Honestly, that was coming from fear. I was fear that this person was going to prevent me from making money, which was going to mean if I don't make money, then I'm going to be on the streets or worse, I'm going to have to move back to England. This fear was always there and it showed up in other ways. I had hair loss, I had bad acne. At the time I was skinny, I was suffering with an eating disorder, and I remember one day realizing that this is like I would literally driven my body into the ground from working this way was when I couldn't even look at the phone anymore. I felt nauseous, and that was like the feedback from my body, like enough is enough, something needs to change. And that moment I actually went back to the UK and started to heal. But that's come up since then. Like I remember working in the exchange space as a head of marketing and I started to get all the same symptoms the hair loss, the bad skin, gut issues, feeling exhausted all the time, being horrible to entwine and then it's always it gets to the worst symptom, which is not being able to open up my laptop without feeling sick. It's like this real nausea feeling and I was like not again, like I cannot have done this to myself again, and so when it got to that stage, I realized I had to start making changes Now.

Speaker 1:

I did a bit of research into burnout and a survey by Deloitte says that 91% of people who filled out a survey says that they have unmanageable amounts of stress or frustration that negatively impacts the quality of their work. 83% of respondents say that burnout from work can negatively impact their personal relationships. One in four professionals say they never or rarely take all of their vacation days, and the top driver of burnout is cited in the survey to be from a lack of support, a lack of recognition from the leadership teams, and it indicates the important role that leaders play in setting this tone, which is why I'm talking about this today. We, as leaders in Web three, don't always feel supported, we don't feel recognized by the leadership teams, and if only we had this leadership support, maybe we could avoid burnout altogether. Maybe if we had the education and the support when it comes to preventing burnout, when it comes to leaders acknowledging that we need to rest and that we need time off, maybe them setting the example might help. But anyway, based on this survey, I was like wait, yeah, this is definitely what I was like back then. And so, with all this in mind, you're probably thinking yeah, emily, I've got the hair loss, I've got the bad skin, I'm horrible to everyone, I can't deal with stress, I feel like I'm crying all the time. This could be that you are on track for burnout. So, with all this in mind, there are a few signs that you could be on for burnout, and I'll also give you a few tips on how to deal with it at the end, but before I do, have you subscribed to the show To continue reaching more people who could really benefit from the episodes.

Speaker 1:

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Speaker 1:

So signs that you're dealing with burnout in Rope 3 probably as a leader right now, or probably someone who's trying to prove themselves, move up in the role, whatever and from the obvious burnout signs that I mentioned before, here are a few more that I think you should start looking out for, because they are not as obvious or not as in front of your face. Number one. You're saying yes to everything, even those calls at 1 am, and it's probably because you're scared of missing out and you're scared of failing. I used to do this all the time Like I literally had zero boundaries. Now I have learned when to say no. In fact, I have a list of things that I say no to, like. I literally have it in my notes and it helps me to make decisions better. If I was in a situation where I was ever asked to be in a leadership role in a company which it probably won't anymore and they asked me to take calls at 1 am because their time zone is different, I'd say no, I'm sorry, it's not the role for me. As much as I want the money, as much as I want the role, it's not going to work for me. So that's number one.

Speaker 1:

Number two I touched on this before You're more emotional and it's not even your period. Sorry, guys, but it's not even your period and you're crying, you're stressed, you're horrible to everybody and you literally don't know why. You don't know what's going on. This could be a sign that you are on track to burn out. On top of that, you might be triggered by everything, like I get triggered by children, children being loud and I've been spending a lot of time around why this happens, but that was a side note being triggered by everything. So things like children being loud, things like maybe someone not responding to your Slack message, somebody interrupting you in calls, silly things that don't usually matter when you have patience, but when you're frazzled and fried, this could kind of topple everything. This could send you over the edge.

Speaker 1:

Number four your team are on tiptoes around you, especially because you make them and the people around you feel a bit stressed and worried. You're one of these people who are like I don't really want to go on a call with them because at the end of it it's going to be so stressful and they're just giving me negative vibes right now. You might not know that this is you right now, but if people keep counseling calls with you, if people are getting irritated at you when you're in calls, this is usually a bit of a one in sign. It might not be exactly that, but you'll start to understand. Maybe it's worth, if you feel this could be you speaking to someone in your team to understand how they're feeling right now.

Speaker 1:

Number five you are stuck in cycles of procrastination. This is primarily because you're worried you might fuck up and get fired because you're so tired and exhausted all the time. I have been in these cycles of procrastination many times and it looks something like I'll be staring at a screen and trying to write in numbers and then I'm meant to be finishing a document and I just can't finish this document. Instead, I'm like opening up Slack or my emails and refreshing the page. That's because there's this innate fear of if I don't do this, I'm going to get fired, and then you sell sabotage because it's too hard and too scary. Your brain is trying to keep you safe. If you're doing that, that could be another sign. Number six it's tied into four, but you're projecting your anxiety onto others, which looks like trying to control results, not letting go of work, feeling like nothing is ever good enough. That would be like not delegating, not understanding who you can rely on. It comes up very obviously A lot of the time when people have hired other people and they're constantly keeping the tasks and they're not really given any away. It just becomes frustrating for everyone else. If that's something you're doing at the moment, take note.

Speaker 1:

This is another thing that I used to deal with all the time, which is having this weight of anxiety on your chest area. So it's your heart area. It's this feeling of suppression. You feel like you don't know why you're feeling like this, but you wake up and it's just there. You're like I'm not even stressed today, nothing's even happened, but it's already there. This is like the rapid fire for burn out. This is when I used to realize that something was going on. So look out for that. And it's not just like, and usually actually, when you're feeling this way, it's because you've had a thought. So if you do feel like this is happening to you, you're waking up every morning, you've got this weight on your chest. Start thinking about what am I thinking first thing in the morning or before going to bed. Try to notice that. Make a note. Number eight all your routines are out of the window. Now I talk a lot about rituals and I know that I'm stress as fuck when I am not doing the things that I usually do, and that includes meditation, drinking my lemon water, like. You all know what I do in the morning by now. But it's it's stuff like missing the things that I know are gonna help me, because I feel like this stressor.

Speaker 1:

This thing that I'm scared about or anxious about is more important than my health. When you start to feel these slip, that's really a huge feedback from your body and your, your world around you that something needs to change. And one of the biggest things is you don't really eat much. You're feeling a bit sick or maybe you're overeating. Right, to kind of make this feeling go away, whatever one of them it is, check your eating patterns. I know that I used to just not eat, like I used to just go hours without eating. I used to drink coffee. I just have a smoothie, maybe because I was just so stressed like I didn't realize the important of putting good food in my body in when I'm in this state, so that might look like you're just literally living on coffee, in cigarettes, right? That's kind of what happens when we're in burnout mode. And then the last one is.

Speaker 1:

Number ten is if you don't even want to get up on a morning anymore. This is a big one, not wanting to get up on a morning, feeling like what's the point and we can quickly label this as depression, which it could be. We could be dealing with mental health issue as a cause of this burnout and stress you're putting on the body. So I want you to really think hard about this. One Is what you're doing causing you so much anxiety and pain and fear that you don't even want to get up anymore. And this is the number. I didn't put this at number one because this is like the most important, but this is like the number top, top, top, one thing that you need to be looking out for, because this is the, this is the last straw, right. When you're like this, it's game over. And by game over, I mean you need to do fucking something about this right now.

Speaker 1:

But if you do have any of these things going on in your life right now, you're saying yes to everything. You're more emotional. You're not eating very well. You're projecting all that anxiety in other people. Do you not worry? We can get you sorted out. And in the second half of this episode I'm going to go deep into how to bounce back.

Speaker 1:

But in the meantime, I want you to start noticing your triggers. What happens just before the anxiety starts? What happens just before you get angry at someone for no reason? What happens just before you have a mini panic attack, maybe even a real panic attack during a work meeting right. Start to notice the triggers, because the triggers are your information that you need to use to change. I could give you all the things that you need to change, but unless you start to notice your own triggers, you won't be able to make the changes in the right places.

Speaker 1:

I also want you to start noticing what are you saying yes to that you really don't want to. I used to say yes to so many things, like I used to book so many meetings over well myself. I used to do pointless fucking tasks because I wanted to make people happy. So have a think about what you're really saying yes to, and then start making your no list, a bit like I mentioned before. I've talked about this a lot. Having a no list helps you know what to say yes to.

Speaker 1:

And then the big question that I want you to ask yourself before our next episode, next part of the episode, is is this a life that you can sustain for the next five years? Okay, answer that honestly, and then in the next part of the episode, we'll start to find you a solution. Okay, stay healthy, everybody. This is not the end. If you do feel like this, there is many ways out of it. I am proof. I've dealt with this twice in my life. I deal with this with my clients. We go on journeys together. I help clients get out of their beds on the morning again. Like that's just step one. So there's many different solutions and in the next podcast I'm going to help talk you through that.

Speaker 1:

Thank you so much for being here. Big hugs everybody. You can do this. I'll speak to you next time. So that's all I've got for you today. As always, thank you for listening. Don't forget to drop me a review and subscribe wherever you get your podcast and head on over to Instagram and TikTok at Emily and Web3 for daily content to help you thrive in Web3. Also, feel free to drop me a DM, a message or a question. I am here to serve you. See you next time.

Preventing Burnout in Web3
Dealing With Burnout in Web3
Thanks for Your Support and Engagement

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