May 27, 2025 l Manila Bulletin
High performance is often connected to burnout. However, there are many ways to avoid burnout while striving for high performance. People are increasingly realizing that excelling in their work or any endeavor doesn’t have to come at the cost of burnout.
When one is passionate about what they do, high performance often follows naturally. But the problem sometimes arises when we work hard without realizing we haven’t taken time to rest. People sometimes don’t even recognize burnout taking place in their bodies until they feel extremely tired and lose the enthusiasm to work, or worse, fall into depression.
Statistics from a 2020 Gallup report indicate that high performance is often linked to burnout, with 76% experiencing it (source: Forbes.com dated 2.12.25). Sometimes we think that because we are passionate and enthusiastic about what we are doing, we will never experience burnout. But as the popular saying goes, “the spirit may be willing, but the flesh is weak,” and the body has limited capacity. Eventually, the mind and body can no longer cope with the workload and activities.
There are high performers who are simply competitive, and their performance is more for the sake of winning, wanting to be better than someone else, or being ahead of “the pack.” They get an adrenaline rush when they compete, but it’s not the same kind of enthusiasm that comes from those who are passionate about or love what they do.
Either way, people who are driven and excel in their work are often unaware that they are on the brink of depression or that their body is exhausted and nearing sickness.
We should realize that super achievers are not always those who are constantly stressed or agitated. Relaxed people can also achieve a great deal, sometimes even better than those who are always driven and, in a hurry, to accomplish something. This is because when one is relaxed, creative thinking flows more freely, and there is better mental clarity.
But how can one be a high performer while also avoiding burnout? There are many ways to do this, and one is to learn how to rest not only the body but also the mind. Sometimes people take breaks from work during weekends and vacation leaves, but the minds of chronic workers are still occupied with the tasks they have to complete, the meetings they have to schedule, the revenue they have to generate, etc. I sometimes experience this myself when I am on vacation, and my mind is still thinking about work. However, with practice, you can learn to focus on your rest and relaxation periods and block thoughts about work.
Rest periods, even short ones, are important for your body to recover from stress, agitation, and pressures. In fact, you don’t need to wait until your vacation leave or long breaks to recover. Every day, even for just a few minutes, try to take a break, such as a walk outside, a coffee break inside the office while relaxing or reading a non-work-related book, or even sleeping during lunch breaks. Before, I used to go to the gym during lunch break and join the group dance, eat a sandwich after showering, and go back to the office. And I would feel rejuvenated and ready to return to work!
Break periods are meant to be recovery time to reset the brain and enhance efficiency because the mind is more relaxed and, thus, more creative. And if you need to rest your body as well, find a place where you can lie down and recuperate or even sleep. When I didn’t feel like going to the gym during lunch when I was working in Makati before, I would go to a foot massage salon and sleep.
But now that my workplace is near my house, I spend my workouts in the morning, basking in the sunshine, which can improve dopamine (“feel-good neurotransmitter”) levels in the brain and boost happy mood and motivation. Aside from that, I can breathe fresh air while walking in our garden. Breathing can further calm the nervous system and promote relaxation. Nowadays, I practice box breathing, a 4-7-8 technique where you breathe in for 4 seconds, hold it for 7 seconds, and exhale for 8 seconds. This can relax your mind and help you avoid stress.
Another way to spend recovery periods is to engage in your favorite hobby, such as reading and meditation. I spend the early hours of the morning reading scriptures and listening to relaxing music while writing in my journal. Try to avoid looking at social media upon waking up since it can trigger a stressful mood.
There are many other ways to avoid burnout, such as doing something that matches your talents, skills, and interests, learning to delegate if you are the boss, or asking for help from your co-workers if you are an employee. If needed, try to analyze your own work life and personal life. Research how to best spend recovery periods when you spend so much time at work or in your business.
As Richard Carlson wrote in his book DON’T SWEAT THE SMALL STUFF, on the topic of Preventing Burnout, “there is no way to guarantee the prevention of burnout, but there are things you can do to put the odds in your favor.”
***The views expressed herein are her own and do not necessarily reflect the opinion of her office as well as FINEX. For comments, email wimiranda@inventormiranda.com. Photo is from Pinterest.