Stress and burnout may seem like two sides of the same coin, but they are not interchangeable. While stress can sometimes be managed, burnout is a state of emotional exhaustion, cynicism, and feeling of inadequacy. However, there is hope in handling long hours, high pressure, and work crises in a way that protects individuals from experiencing burnout, and that is through emotional intelligence.
The key to preventing burnout
A recent study called “Leading Through Burnout” assessed 35 chief medical officers (CMOs) at 35 large hospitals for their level of stress and what they do to deal with burnout. The majority of CMOs were not burned out despite reporting a high level of stress. One common theme found in the study was that emotional intelligence was key in managing stress levels. Research suggests that emotional intelligence supports superior coping abilities and helps people deal with chronic stress and prevent burnout.
Emotional self-awareness improves our ability to consider different responses.
One of the components of emotional intelligence is emotional self-awareness, which enables us to understand the sources of our frustration or anxiety, improving 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, which can counter the physiological effects of stress.
Changing perspectives and de-escalating conflicts
To avoid burnout, it’s important to recognize your limitations and become more aware of your strengths and weaknesses to determine where you need help. For example, people who have a high need to achieve or perfectionist tendencies may be more prone to creating their own stress. Leaders who are attuned to the pressures they put on themselves are better able to control their stress levels.
In times of tension and anxiety, taking deep breaths can be helpful in bringing your tension level down. Practising mindfulness techniques, such as heightening awareness of your breathing, can help you deal with immediate stressors and long-term difficulties. It allows you to be more open to other solutions and not waste time in defence mode.
Take deep breaths when you feel your tension and anxiety rapidly rising.
It’s also important to reevaluate your perspective of the situation. 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. Viewing a particular situation as a problem to be solved rather than a threat to something you value can be a positive shift in your mindset.
Developing Emotional Intelligence
Conflicts can also lead to burnout, which is why it’s best to de-escalate them when possible. Being inquisitive, asking questions, and listening deeply can help de-escalate conflicts. Keep your attention on the other person and focus on what they are trying to tell you. Seeking to understand their perspective will help you gain their trust and influence them. Sharpening your empathic listening skills can enable you to foster greater collaboration and create buy-in with your colleagues.
Be patient with yourself, as well as forgiving and kind.
By using and developing your emotional intelligence, you can prevent burnout. Improving EI takes time and effort, so be patient with yourself and don’t make it another source of stress. Emotional intelligence is a valuable tool for managing stress and can have a positive impact on both personal and professional life.
