{"id":581,"date":"2024-11-29T12:05:00","date_gmt":"2024-11-29T12:05:00","guid":{"rendered":"https:\/\/jummydefila.com\/?p=581"},"modified":"2025-11-14T21:00:03","modified_gmt":"2025-11-14T21:00:03","slug":"i-was-diagnosed-with-burnout-heres-how-to-stop-burnout-before-it-starts-signs-and-practical-coping-tips","status":"publish","type":"post","link":"https:\/\/jummydefila.com\/?p=581","title":{"rendered":"I Was Diagnosed with Burnout: Here\u2019s How to Stop Burnout Before It Starts, Signs and Practical Coping Tips"},"content":{"rendered":"\n

You\u2019d think having a psychology degree would make me immune to burnout, right? Ha! Big joke. Burnout doesn\u2019t care about your qualifications.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

A few weeks ago, I hated everything about being in the creative space. Every project I once loved felt like a massive burden. Deadlines? They triggered severe anxiety. Sleep? Barely four hours a night, if I managed to sleep at all. Even the smallest tasks felt like climbing a mountain, and nothing I did brought me joy anymore.  <\/p>\n\n\n\n

It was late one night, and I was hunched over my laptop, the screen glaring at me with its unrelenting brightness. I had already clocked in 17 hours of screentime. Seventeen! My eyes felt like sandpaper, my head was pounding, and I hadn\u2019t eaten anything solid since I grabbed a snack at noon.<\/p>\n\n\n\n

The tears came without warning. One minute, I was typing up a report; the next, I was sobbing into my palms. Deadlines felt like enemies closing in on me, and my heart raced at the thought of all the unfinished work. I just wanted it all to stop.<\/p>\n\n\n\n

I knew something was wrong, but I didn\u2019t have the willpower to pull myself out. You\u2019d think having a psychology degree would save me from burnout, right? Nope. I thought I could handle it like I always did:  <\/p>\n\n\n\n

\u201cLet me just finish this project, and I\u2019ll rest.\u201d<\/p>\n\n\n\n

\u201cI\u2019ll reply to this email, then I\u2019ll rest.\u201d<\/p>\n\n\n\n

\u201cJust one more meeting.\u201d<\/p>\n\n\n\n

Rest<\/strong> never came, and I paid the price for it. Then came the family emergency that pulled me away from work for three days. At first, I panicked, what about the emails? The reports? The everything? But you know what? The world didn\u2019t end. That forced break was my wake-up call. I wasn\u2019t just tired, I was severely burnt out.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Burnout<\/strong> sneaks up on you like that sly colleague who \u201cjust needs a quick favor.\u201d Before you know it, you\u2019re emotionally drained, mentally foggy, and physically spent. For corporate creatives, where passion often collides with tight deadlines, it\u2019s even trickier to spot. But here\u2019s the thing: burnout doesn\u2019t have to be the end of your story.  <\/p>\n\n\n\n

In this post, we\u2019ll explore:  <\/strong><\/p>\n\n\n\n

1. Why burnout is a big deal.<\/p>\n\n\n\n

2. What burnout looks like for creatives.<\/p>\n\n\n\n

3. Signs you should not ignore <\/p>\n\n\n\n

4. Practical tips to stop burnout before it takes over<\/p>\n\n\n\n

5. Stress relief exercises <\/p>\n\n\n\n

Let\u2019s dive in. Your creativity and peace deserve better.  <\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

What Exactly Is Burnout & Why Is it a Big Deal?<\/h4>\n\n\n\n

Burnout<\/strong> isn\u2019t just exhaustion, it\u2019s a complete depletion of energy and motivation caused by chronic stress. According to the World Health Organization, burnout is a syndrome resulting from workplace stress that hasn\u2019t been properly managed.<\/p>\n\n\n\n

Burnout<\/strong> hits differently when you\u2019re a creative. It\u2019s not just about being physically tired, it\u2019s feeling like your spark is gone, like you\u2019re pouring from an empty cup. You\u2019re juggling deadlines, brainstorming ideas, trying to stay inspired and somewhere along the way, you get stuck, drained, and done.  <\/p>\n\n\n\n

For creatives in Nigeria, where the hustle mentality runs deep, we often normalize pushing ourselves to the limit. \u201cHard work no dey kill person,\u201d we say. But burnout proves otherwise. It sneaks in when we\u2019re juggling work deadlines, family responsibilities, and personal goals without giving ourselves time to breathe. Spoiler alert: your health isn\u2019t something you can reschedule.<\/p>\n\n\n\n

Signs of Burnout You Shouldn\u2019t Ignore<\/h4>\n\n\n\n

Before burnout takes over, it leaves clues. Here are some common signs:<\/p>\n\n\n\n

1. Creativity Feels Like a Chore<\/h4>\n\n\n\n

Your usual spark is gone. Coming up with ideas feels like pulling teeth, and you\u2019re second-guessing every design, concept, or pitch. Even projects you were excited about now feel like a burden.  <\/p>\n\n\n\n

Example<\/strong>: Staring at a blank Canva template or document for hours, unable to start because nothing feels good enough.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

2. Overwhelmed by Deadlines<\/h4>\n\n\n\n

Deadlines pile up, and instead of motivating you, they trigger anxiety. You either procrastinate or work endlessly, but nothing seems to meet your own standards.  <\/p>\n\n\n\n

Example<\/strong>: You have three projects due next week, but the thought of starting any of them makes your heart race.  <\/p>\n\n\n\n

3. Physical and Emotional Exhaustion<\/h4>\n\n\n\n

You\u2019re always tired, even after a weekend off (if you even take one). You feel like you\u2019re dragging your body and brain through every task.  <\/p>\n\n\n\n

Example<\/strong>: You fall asleep at your desk or rely on coffee and energy drinks to keep going but still feel drained.  <\/p>\n\n\n\n

4. Cynicism or Feeling Disconnected<\/h4>\n\n\n\n

You start to resent clients, coworkers, or even your own work. You feel like you\u2019re just going through the motions, not creating anything meaningful.  <\/p>\n\n\n\n

Example<\/strong>: Rolling your eyes every time a client asks for \u201cone more revision\u201d or feeling like nothing you do will ever satisfy your boss or audience.  <\/p>\n\n\n\n

5. Struggling to Focus<\/h4>\n\n\n\n

The smallest tasks take forever because your mind keeps wandering. You reread the same email five times, and your to-do list keeps growing.  <\/p>\n\n\n\n

Example<\/strong>: Spending two hours on a social media caption because you can\u2019t find the \u201cright words.\u201d  <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

6. Neglecting Self-Care<\/h4>\n\n\n\n

Work takes over everything. You skip meals, don\u2019t exercise, and barely sleep because there\u2019s always one more thing to finish.<\/p>\n\n\n\n

Example<\/strong>: Forgetting to eat lunch because you\u2019re editing a video or answering emails till midnight.  <\/p>\n\n\n\n

7. Imposter Syndrome on Overdrive<\/h4>\n\n\n\n

You feel like you\u2019re failing at everything, even when you\u2019re doing fine. You compare yourself to others and think you\u2019re falling behind.  <\/p>\n\n\n\n

Example<\/strong>: Seeing a colleague\u2019s campaign go viral and feeling like you\u2019re not talented enough.  <\/p>\n\n\n\n

8. Work Becomes Your Whole Life<\/h4>\n\n\n\n

You cancel plans, avoid friends, or neglect hobbies because work always comes first. Your identity feels tied to your output.  <\/p>\n\n\n\n

Example<\/strong>: Telling yourself, \u201cI\u2019ll rest when this project is over,\u201d but the projects never stop.  <\/p>\n\n\n\n

Does any of this sound familiar?<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Why Burnout is Sneaky<\/h4>\n\n\n\n

Here\u2019s the thing, burnout doesn\u2019t knock on your door yelling, \u201cSurprise, I\u2019m here!\u201d It creeps in like an uninvited guest. You convince yourself, \u201cI\u2019ll just do this one last thing,\u201d or, \u201cIt\u2019s not that bad, I can handle it.\u201d Then one day, you\u2019re crying over your laptop at 2 a.m., wondering how you got here.<\/p>\n\n\n\n

How to Prevent & Manage Burnout as a Creative<\/h4>\n\n\n\n

I\u2019m not going to leave you hanging, there\u2019s a way out of this cycle. Here\u2019s what helped me, and it might help you too:<\/p>\n\n\n\n

1. Set Work Boundaries (and Mean Them) without feeling guilty<\/h4>\n\n\n\n

If you\u2019re anything like me, you\u2019ve probably said \u201cyes\u201d to too many tasks, thinking you can handle it all. Pro tip<\/strong>: you can\u2019t. Saying \u201cno\u201d isn\u2019t selfish; it\u2019s survival.<\/p>\n\n\n\n

Solution<\/strong>: Communicate your availability clearly.<\/p>\n\n\n\n

For example:  <\/p>\n\n\n\n

    \n
  • If someone asks you to help \u201cjust one more time<\/strong>\u201d at 10 PM, remind them, \u201cMy brain logs out at 8 PM. Let\u2019s pick this up tomorrow.\u201d Trust me, they\u2019ll respect you more for setting boundaries.<\/li>\n<\/ul>\n\n\n\n
      \n
    • Client Scenario<\/strong>: \u201cYou can deliver this logo today, abi?\u201d Instead of instead of saying, \u201cI\u2019ll get it to you ASAP.\u201d, reply with: \u201cI can have a polished version ready by 3 PM tomorrow to ensure it\u2019s the best quality.\u201d (Protect your time while showing you care about quality).<\/li>\n\n\n\n
    • Set \u201cfocus hours\u201d<\/strong> where you work without interruptions, and use autoresponders for emails or messages during that time.  <\/li>\n<\/ul>\n\n\n\n

      Why It Works<\/strong>: Clear boundaries show professionalism while protecting your time and mental energy.  <\/p>\n\n\n\n

      2. Manage Deadlines Without the Panic<\/h4>\n\n\n\n

      Challenge<\/strong>: Juggling multiple projects leaves you feeling like you\u2019re loosing control.<\/p>\n\n\n\n

      Solution:<\/strong><\/p>\n\n\n\n

        \n
      • Break big projects into smaller, manageable tasks with daily goals.  <\/li>\n\n\n\n
      • Use time-blocking to prioritize high-energy tasks earlier in the day (e.g., brainstorming a campaign in the morning and responding to emails in the afternoon).  <\/li>\n\n\n\n
      • Build in buffer time for unexpected delays.  <\/li>\n<\/ul>\n\n\n\n

        Why It Works<\/strong>: Breaking tasks down reduces overwhelm, and buffers prevent last-minute scrambles.  <\/p>\n\n\n\n

        \"\"<\/figure>\n\n\n\n

        3. Schedule \u201cMe Time\u201d Like a Meeting with your boss.<\/h4>\n\n\n\n

        Challenge<\/strong>: You feel guilty taking breaks because your to-do list is never-ending.  <\/p>\n\n\n\n

        If your calendar is packed with back-to-back calls and tasks, carve out time for yourself, even if it\u2019s just 15 minutes. <\/p>\n\n\n\n

        Think of it as refueling your car you can\u2019t keep running on empty.<\/p>\n\n\n\n

        Solutions<\/strong><\/p>\n\n\n\n

          \n
        • Use the Pomodoro Technique<\/strong>: Work for 25 minutes, then take a 5-minute break.  <\/li>\n\n\n\n
        • Set an alarm for mini-breaks during the day.<\/strong> Stretch, drink water (not just coffee!), or just stare out the window. Yes, staring out the window is productive. It\u2019s called mental decluttering.<\/li>\n\n\n\n
        • End your workday with a \u201cclosing ritual\u201d to signal that work is done, like tidying your desk or journaling your wins for the day.  <\/li>\n<\/ul>\n\n\n\n

          Why It Works<\/strong>: Short breaks improve focus and creativity, and rituals help you mentally disconnect from work.  <\/p>\n\n\n\n

          4. Prioritize Rest Like Your Life Depends on It (Because It Does)<\/h4>\n\n\n\n

          Sleep is not a luxury; it\u2019s a necessity. If you\u2019re running on 3-4 hours, your body is already in survival mode. Make it a point to get at least 6-8 hours.<\/p>\n\n\n\n

          Pro Tip<\/strong>: Try power naps during lunch breaks if your nights are too busy. Even 20 minutes can work wonders. They know me in my work place, I will always take that nap on shoot days. 1 hour and I\u2019m as good as new.<\/p>\n\n\n\n

          5. Prioritize Your Creativity<\/h4>\n\n\n\n

          Challenge<\/strong>: Client feedback and team opinions can sometimes drain your creative spark.  <\/p>\n\n\n\n

          Solutions<\/strong><\/p>\n\n\n\n

            \n
          • Schedule \u201ccreative play\u201d sessions where you experiment with ideas unrelated to work (e.g., doodling, designing for fun, or exploring new trends).  <\/li>\n\n\n\n
          • Protect your creative time by blocking it on your calendar.  <\/li>\n\n\n\n
          • Avoid jumping straight into revisions, take time to reflect on feedback before acting.  <\/li>\n<\/ul>\n\n\n\n

            Why It Works<\/strong>: Creativity thrives when you\u2019re free to explore without pressure, and stepping back from feedback allows for better solutions.  <\/p>\n\n\n\n

            \"\"<\/figure>\n\n\n\n

            6. Build a Support System for Stress Relief<\/h4>\n\n\n\n

            Challenge<\/strong>: Collaborating with teams or managing difficult clients leaves you feeling isolated.  <\/p>\n\n\n\n

            Solutions<\/strong><\/p>\n\n\n\n

              \n
            • Create a \u201cdecompression buddy\u201d system with a trusted colleague where you vent briefly, share laughs, or exchange pep talks.  <\/li>\n\n\n\n
            • Attend networking or creative meetups for inspiration and shared experiences.  <\/li>\n\n\n\n
            • Don\u2019t hesitate to delegate tasks when you\u2019re overwhelmed.  <\/li>\n<\/ul>\n\n\n\n

              Why It Works<\/strong>: Sharing the load and connecting with others reduces stress and reminds you that you\u2019re not alone.  <\/p>\n\n\n\n

              7. Normalize Asking for Help<\/h4>\n\n\n\n

              Nobody\u2019s giving out medals for doing it all alone. If you\u2019re drowning, delegate. Whether it\u2019s asking a colleague to proofread a document or outsourcing some tasks, lean on your team when you need to.<\/p>\n\n\n\n

              My Personal Insight<\/strong>: I used to think asking for help meant I wasn\u2019t capable. But when I finally let others pitch in, I realized that teamwork isn\u2019t just a corporate buzzword, it\u2019s a lifesaver. Ideas will be flowing like milk and you\u2019ll churn out an overly creative work you\u2019ll be proud of.<\/p>\n\n\n\n

              \"\"<\/figure>\n\n\n\n

              Bonus: A Stress-Relief Exercises You Can Try Today<\/h4>\n\n\n\n

              When the pressure is mounting, try this:<\/strong><\/p>\n\n\n\n

              1. Box Breathing Technique:<\/strong>
              This method is as simple as it sounds. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. Repeat this for a few minutes to calm your nerves instantly.<\/p>\n\n\n\n

              Work Ritual<\/strong>: During Lagos traffic breaks or downtime, try the Box Breathing technique to reset your nerves before diving into work again.  <\/p>\n\n\n\n

              2. Desk Yoga<\/strong>:<\/p>\n\n\n\n

              Roll your shoulders, stretch your arms overhead, or do a seated twist. These movements reduce tension and help reset your focus.<\/p>\n\n\n\n

              3. Digital Detox Before Bed:<\/strong>
              Shut off your devices at least 30 minutes before bedtime. This reduces blue light exposure and helps your brain transition into rest mode.<\/p>\n\n\n\n

              \"\"<\/figure>\n\n\n\n

              The Bottom Line<\/strong><\/h4>\n\n\n\n

              Burnout is like a leaky tap, it starts with a drip but can flood your life if left unchecked. The trick is catching it early and making intentional changes.<\/p>\n\n\n\n

              So, whether you\u2019re feeling overwhelmed or just on the brink, remember this,<\/p>\n\n\n\n

              \n

              Your value isn\u2019t tied to how much you produce. Rest is productive too.

              Take it from someone who learned the hard way. Logging out won\u2019t kill you but burnout just might.<\/p>\n<\/blockquote>\n\n\n\n

              \n

              Burnout doesn\u2019t mean you\u2019re failing. It\u2019s your body and mind\u2019s way of saying, \u201cHey, I need a minute.\u201d Listen to it.

              Take the breaks, set the boundaries, and remember, you\u2019re not alone in this. We\u2019re all trying to balance creativity and deadlines without losing our minds<\/p>\n<\/blockquote>\n\n\n\n

              \n

              Your best ideas come when you feel rested, supported, and excited about what you\u2019re working on.

              Your spark is still there; it just needs a little care to shine again. \ud83d\udc9b<\/p>\n<\/blockquote>\n\n\n\n

              Your Psychology Friend,
              JD<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

              You\u2019d think having a psychology degree would make me immune to burnout, right? Ha! Big joke. Burnout doesn\u2019t care about your qualifications. A few weeks ago, I hated everything about being in the creative space. Every project I once loved felt like a massive burden. Deadlines? They triggered severe anxiety. Sleep? Barely four hours a night, if I managed to sleep at all. Even the smallest tasks felt like climbing a mountain, and nothing I did brought me joy anymore.   It was late one night, and I was hunched over my laptop, the screen glaring at me with its unrelenting brightness. I had already clocked in 17 hours of screentime. Seventeen! My eyes felt like sandpaper, my head was pounding, and I hadn\u2019t eaten anything solid since I grabbed a snack at noon. The tears came without warning. One minute, I was typing up a report; the next, I was sobbing into my palms. Deadlines felt like enemies closing in on me, and my heart raced at the thought of all the unfinished work. I just wanted it all to stop. I knew something was wrong, but I didn\u2019t have the willpower to pull myself out. You\u2019d think having a …<\/p>\n","protected":false},"author":2,"featured_media":582,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[23,28],"tags":[34,51],"class_list":["post-581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","category-personal-development","tag-mental-health","tag-personal-devlopment"],"acf":[],"_links":{"self":[{"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/posts\/581","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=581"}],"version-history":[{"count":3,"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/posts\/581\/revisions"}],"predecessor-version":[{"id":611,"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/posts\/581\/revisions\/611"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=\/wp\/v2\/media\/582"}],"wp:attachment":[{"href":"https:\/\/jummydefila.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jummydefila.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}