The Nonprofit Burnout Crisis Part 2: Megan’s Story + How to Know if You’re Burned Out
*this article is part of a series. Check out Part 1, Part 3 and Part 4
My story
As Tasha said in her last blog post, “We all know someone who has left a role because they simply could not see a way out of the deep burnout and overwhelm.”
I am one of those people.
Burnout = a state of chronic physical and emotional exhaustion caused by prolonged stress.
I’ve worked in nonprofits for 18 years, and if you’ve been through burnout or are worried you’re on the fast-track, I have deep empathy for what you’re experiencing.
A decade ago I went through a painful stretch of burnout at my nonprofit job. I dreaded Mondays, had no energy left for hobbies besides Netflix, and was dealing with all kinds of frustrating health issues that I had no clue were stress-induced.
I didn’t know what to do to feel better, so I quit my job with nothing lined up. I was done with overworking, martyrdom, and feeling dead inside trying to make everyone else happy. I thought that getting a new job would solve the issue, and it somewhat did, temporarily. I realize now that all the energy I drained while focusing on blaming my workplace and myself for my exhaustion only compounded the stress and frustration further.
Four years later, a divorce led me to an incredible mindfulness coach and therapist who helped me transform my life through the tools of mindfulness, meditation, and self-compassion.
When I started to meditate every morning for 10 minutes and regularly practiced checking in with myself throughout the day, I gained simple and profound skills to befriend my emotions and reclaim my energy.
10 years after burning out, I’m still a proud nonprofiteer, and I haven’t burned out since. I also support changemakers in relieving stress and burnout through my coaching and public speaking practice.
I never dreamed I’d have the energy or self-trust to become an entrepreneur when I was experiencing the numbness of burnout, and here I am now, navigating the anxiety and uncertainty of running a business, working in a nonprofit, and existing as a human in a chaotic, unjust world with much more joy and inner peace than I ever thought possible.
Be kind to yourself, my friend
I’m grateful for the opportunity to share my story + science-backed techniques for preventing and healing from burnout through multiple blog posts in this series.
If you’re anything like me, when I burned out, you might be in a blame/shame/guilt spiral. This is why the skill and tool of self-compassion is absolutely critical in finding a way forward. You can’t always control the stressors, and you can choose how you respond to them.
Self-blame is a totally natural part of our biological drive to survive, and beating ourselves up for feeling depleted only makes the stress and anxiety that much worse. So I’m all about supporting my fellow changemakers in practicing relating to their overwhelm and anxiety in a more effective, compassionate way–without adding another stressful thing to your endless to-do list. Most of the simple tools I share can be done in the moment, they are completely free and accessible to all, and they take less than a minute. Because I get it.
How to tell if you’re burned out
We can’t change what we can’t see. And many people (including a previous version of myself) don’t realize that they are burned out.
Here’s a very helpful excerpt from the brilliant book Mindful Self-Compassion for Burnout: Tools to Help You Heal and Recharge When You’re Wrung Out by Stress by Kristin Neff, PhD and Christopher Germer, PhD.
To determine whether you’re currently experiencing burnout, ask yourself the following questions:
- Are you less motivated to do your work?
- Are you always stressed and feel like you never get a break?
- Do you find yourself becoming impatient or irritable?
- Are you less productive, or does it feel that way?
- Do you have difficulty concentrating?
- Do you feel hopeless or overwhelmed?
- Is work stress spilling into your personal relationships?
- Do you just want to be left alone?
- Are you starting to use food, alcohol, or drugs to numb the stress you feel?
- Is your work affecting your sleep or your sex life?
- Are you becoming anxious or depressed about your work?
- Are you developing physical problems, like headaches or stomach problems?
Did you answer yes to four or five of these questions? Consider seeing a medical professional and exploring therapy or coaching if that’s available to you. I know it’s not easy to ask for help, and I find that leaning into the support of your community is key.
If these symptoms hit too close to home, the good news is that it’s 100% possible to recover from stress and burnout, and you have all the resources you need to support yourself. You are already whole and enough exactly as you are.
Remember, burnout is not:
- Your fault
- Who you are forever
- Something to dismiss (it’s life-threatening) or go at alone
Inner change leads to collective change
I see you and appreciate how much you care about making an impact in the world. Part of why you feel burned out is because you give a damn about the world, and we need more justice-minded people like you in this world.
When I hear people say that self-compassion or mindfulness is selfish, I love to bust out this favorite quote of mine:
“Without inner change there can be no outer change. Without collective change, no change matters.” -The very wise Rev. Angel Kyodo williams
There are countless reasons for chronic stress and burnout that you did not create:
- Systemic oppression and injustice
- Mental health conditions
- COVID-19, climate change, and natural disasters
- Nonprofit grind culture of drinking from a firehouse
- Toxic work environments
- Very busy, “always on” world
- Increasing amount of information and distractions
- The way your brain and body is wired to protect you (more on that in a bit)
And while burnout is nobody’s fault, I believe that it is all of our responsibility. We must regain and sustain our energy if we want to stay in the game.
Dismantling the inequitable systems that perpetuate our fatigue and holding leadership accountable for collective care is critical. And because systems are created by individuals, I’m focusing on sharing my personal experience and strategies for ways we can support ourselves as individuals in future blog posts.
My next article will share the top 3 things I wish I’d known about stress when I burned out.
Want support in the meantime?
Check out my free resources, including guided meditations for releasing stress and Nonprofit Burnout Prevention Kit.
I also welcome you to say hello! I’d love for you to connect with me on LinkedIn and join my free Mindfulness Community for Changemakers events on Insight Timer.
Thank you for reading – sending you peace and ease.
*this article is part of a series. Check out Part 1, Part 3 and Part 4
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Megan supports changemakers in building leadership skills and navigating burnout. She is passionate about helping you make an impact without losing yourself. Megan offers 1/1 coaching, team workshops, and free burnout prevention sessions on Insight Timer to release stress through guided meditation. She is an 18 year nonprofit professional, certified coach, Search Inside Yourself organizational teacher, and nonprofit burnout survivor.
Learn more and connect with Megan at meganwhitneycoaching.com