Stress and burnout are not the same thing. And while we know that stress often leads to burnout, it’s possible to handle the onslaught of long hours, high pressure, and work crises in a way that safeguards you from the emotional exhaustion, cynicism, and a lack of confidence in one’s abilities that characterises burnout. In this article in HBR, one of the key opportunities is to tap into your emotional intelligence.
In a recent study (“Leading Through Burnout”), Kandi made a discovery assessing 35 chief medical officers (CMOs) at 35 large hospitals for their level of stress and tried to determine what, if anything, they do to deal with burnout. The findings were surprising: despite the fact that an overwhelming 69% of the CMOs described their current stress level as severe, very severe, or worst possible, the majority were not burned out according to the Maslach Burnout Inventory. In interviews with these CMOs, a common theme was found that kept their stress under control: emotional intelligence.
Research suggests that emotional intelligence (EI) supports superior coping abilities and helps people deal with chronic stress and prevent burnout.
Emotional self-awareness, one of the components of EI, for example, allows us to understand the sources of our frustration or anxiety and improves our ability to consider different responses. Self-management, another EI competency, allows us to stay calm, control impulses, and act appropriately when faced with stress. Conflict management skills allow us to channel our anxiety and emotions into problem-solving mode rather than allowing the situation to bother us—or keep us up all night. Empathy also helps to fight stress. When we actively try to understand others, we often begin to care about them. Compassion, as with other positive emotions, can counter the physiological effects of stress. And, attuning to other people’s perspectives, attitudes, and beliefs contributes to our ability to gain trust and influence others. This, on a very practical level, often means we get the help we need before stress spirals into burnout.
What You Can Do to Manage Stress and Avoid Burnout
People do all kinds of destructive things to deal with stress—they overeat, abuse drugs and alcohol, and push harder rather than slowing down. What was learned from this study of chief medical officers is that people can leverage their emotional intelligence to deal with stress and ward off burnout. You, too, might want to try the following:
Don’t be the source of your stress. Too many of us create our own stress, with its full bodily response, merely by thinking about or anticipating future episodes or encounters that might be stressful. People who have a high need to achieve or perfectionist tendencies may be more prone to creating their own stress. The study showed that leaders who are attuned to the pressures they put on themselves are better able to control their stress level. As one CMO described, “I’ve realised that much of my stress is self-inflicted from years of being hard on myself. Now that I know the problems it causes for me, I can talk myself out of the non-stop pressure.”
Recognise your limitations. Becoming more aware of your strengths and weaknesses will clue you in to where you need help. The CMOs in this study described the transition from a clinician to leadership role as being a major source of their stress. Those who recognised when the demands were outweighing their abilities, didn’t go it alone—they surrounded themselves with trusted advisors and asked for help.
Take deep breaths when you feel your tension and anxiety rapidly rising. Mindfulness help us to deal with immediate stressors and long-term difficulties. Several participants in this study described using mindfulness techniques to slow their heart rate and bring their tension level down when faced with a stressor. As one leader described, practicing mindfulness “allows me to be more open to other solutions and I don’t waste time in defence mode.” Heightening your awareness of your breathing may be difficult at first, for example, but remember that attention is the ultimate act of self-control.
Re-evaluate your perspective of the situation. Do you view a particular situation as a threat? Or do you view it as a problem to be solved? Changing your perspective on whether you’re experiencing distress or eustress can have an eye-opening effect on your ability to bring your stress level down. One CMO described the shift in her mindset, “What once felt like stress is now good stress; I’m motivated to think of it as a problem to be solved.”
Deescalate conflicts by putting yourself in the other person’s shoes. The stress from conflicts often leads to burnout so it’s best to deescalate conflicts when you can. Be inquisitive, ask questions, listen deeply. Keep your attention to the other person and focus on what they are trying to tell you. By seeking to understand their perspective, you’ll be in a much better position to gain their trust and influence them. One person interviewed used this approach consistently. They described how sharpening their empathic listening skills enabled them to foster greater collaboration and create buy-in with their colleagues. In a recent situation, they said a physician stormed into his office and said “You must do this or babies will die.” Instead of reacting defensively and potentially causing more harm, they steadied themselves and focused their attention on seeking to understand the physician’s perspective. This response deescalated the conflict and resulted in a healthy, less stressful conversation.
By using and developing your emotional intelligence, you can put a stop to burnout—for you, and for others. Remember, though: improving EI takes time and effort. Be patient with yourself, as well as forgiving and kind. The last thing you want to do is to make improving your EI another source of stress.
Want to know more about managing burnout and enhancing your emotional intelligence? You can contact me via michelle@bakjacconsulting.com or by calling 0412047590.
Michelle Bakjac is an experienced Psychologist, Organisational Consultant, Coach, Speaker and Facilitator. As Director of Bakjac Consulting, she is a credentialed Coach with the International Coach Federation (ICF) and a member of Mental Toughness Partners and an MTQ48 accredited Mental Toughness practitioner. Michelle assists individuals and organisations to develop their Mental Toughness to improve performance, leadership, behaviour and wellbeing.
