Something I’ve been hearing a lot over the past few weeks, and what I tend to hear at the start of most years is, “Jodie, I feel so overwhelmed”. Overwhelmed by expectations, pressure and urgency to do everything perfectly right now. To set new goals, reflect on the previous year and figure out how to do everything better this year.
I’ve written this blog article not only to talk about the overwhelm we feel at the start of the year, but to give you strategies and ideas to reduce and manage overwhelm at any time and avoid burnout, the kryptonite of any business.
So, what is overwhelm?
Feeling overwhelmed elicits emotional, cognitive and physical symptoms when something feels too much to manage. It can look like having trouble focusing, concentrating, low energy, anxiety, stress, and lack of interest in the things you enjoy. While it’s normal to have a day here or there where we feel overwhelmed in our business, if we’re constantly stressed (imagine that shortness of breath feeling), we activate our nervous system and put our body and mind in a state of fight and flight. If our body is constantly in this state or on edge, we can end up burnt out.
What is burnout?
Burnout is a syndrome of chronic stress or overwhelm. It involves three dimensions: exhaustion, cynicism, and reduced professional efficacy. It occurs when you feel chronically overwhelmed, e.g. emotionally drained and unable to meet constant deadlines. It’s a vicious cycle in that if we’re starting to feel overwhelmed or stressed, we tend to withdraw socially, stop self-care activities, and avoid what were once simple daily tasks. Unfortunately, dietitians are prone to burnout, especially in private practice, as while we’re very caring, determined, ambitious, hard-working people, we’re not taught to set protective boundaries or ask for help.
Burnout is a workplace issue
We often think of burnout as an individual problem; however, evidence shows that burnout is a significant and rapidly evolving workplace phenomenon. In fact, “burnout” is now officially recognised by the World Health Organisation, which places the responsibility on employers.
In my opinion, a positive aspect of burnout being a workplace issue is that as business owners (even if we’re sole traders or contractors), we have the power to craft a positive work environment. I don’t think many dietitians realise how much control they have in designing a workplace that suits them. We wear many hats and naturally focus on our clients’ needs; however, how can we reshape our business to look after ourselves, too?
Why reduce overwhelm?
In most cases, we only take chronic overwhelm seriously once we’re burning the candle at both ends for so long that eventually, one day, we can’t get out of bed. Arguably, reducing overwhelm is the most important part of any business because if we’re always overwhelmed and then burn out, we won’t be able to work or, worse, will fall out of love with our business.
Nothing is worth losing yourself for, burning yourself for or digging a hole too deep to climb out of – Jodie
How to reduce overwhelm at work (to reduce burnout)
Here are some of the strategies I use to reduce overwhelm in my dietitian businesses to ensure I’m present for my kids and husband, who remain my number one priority.
1. Outsource tasks
As soon as I could, I started establishing a team, and as my practice grew, I stopped doing everything myself. Whether it’s content, admin, bookkeeping, writing notes, or creating marketing materials, think about where you can ask for help to free up time and take things off your plate (reduce your mental load.)
2. Learn to say no
If you’re like most of the dietitians I work with, you may have a tendency to please others at your expense. I know how hard it can be to say no; however, if we constantly say yes to tasks despite not having the capacity or excitement, we will end up resentful, tired, uninspired, and overwhelmed. Uphold your boundaries, and remember it’s ok to say no.
3. Prioritise breaks
Structure our work day with protected and planned breaks for admin, emails, and notes. As a business coach, I see dietitians either not prioritising breaks or squeezing in clients, writing GP letters or doing something else in their scheduled break. Remember to appreciate the importance of stepping away from the desk, computer or clinic room. Go for a walk outside, listen to music, breathe, talk to a colleague, and take your mind away from work for a little bit. Be honest: are you putting breaks in your calendar and, more importantly, prioritising them?
4. Set realistic expectations
I’ve seen so many dietitians caught up in the hustle culture, thinking they’ve got to get everything done yesterday. But this often leads to tight deadlines and feeling totally swamped. Think of your business like a long-distance run, not a 100-meter sprint. It’s about keeping up a steady pace you can actually sustain. My advice? Break down your big dreams into smaller, more doable steps. Think of them like little stepping stones guiding you to where you want to be without burning yourself out or blowing your budget.
5. Up-level business skills
When you’re in a constant state of overwhelm, it feels like you’re in a whirlpool, spinning and spinning around, unable to stop, so stuck it feels impossible to get out. When we’re in that state, we keep doing the same thing, putting out fires with little to no energy or capacity to change or think about the future. That’s where business coaching comes in; it’s like a hand outstretched, ready to pull you out of the spinning water.
Stretch yourself without bending out of shape (aka know your limits) – Jodie
Self-reflection – A workplace audit
Whether you employ other dietitians, work for yourself, or contract with another business, grab a cup of tea and carve out 15 minutes to reflect on the following questions.
- Do you (or your employees) feel overwhelmed at work?
- If yes, why and when?
- Which areas of work do you (or your employees) find draining?
- What are you (or your employees) currently doing to fill your cup?
- Do you have systems to increase your (and your employee’s) efficacy?
- Do you set unrealistic expectations for yourself and your business?
- What tasks do you do that could be reduced, stopped or handed over to someone else?
- What are two things you can do this week to start creating a workplace that supports you rather than one that slowly drains you?
Ready to feel less overwhelmed running your business?
Book a compatibility call with Jodie, who understands the unique and complex challenges that come with starting and growing a private practice from scratch.
Join the Elevate Your Practice program
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