Breaking Free from Productivity Culture: Recognizing and Healing Burnout
In the past I’ve written about the trauma of “Grind Culture” but in this blog I want to discuss its more subtle, pervasive cousin Productivity Culture.
Productivity Culture, or the drive to always be doing, often feels like the holy grail and something we should all be striving for in this achievement based society. Phrases used in everyday language in ways that are synonymous with productivity also come with a subversive message of success and self-worth. But is our push to keep going and to check all the items of our to-do list no matter what, actually keeping us stuck and in fact, making us sick and tired? Let’s explore this together.
As a recovering human doer, I can easily recall a time I also lived and died by a daily task list. I remember both the highs of checking everything off for the day and the constant struggle, feeling like there was never enough time or energy to do it all or the pressure to keep doing and not even realizing there was another option. Even as I write this blog, I notice the parts of me that still say “do more”, “that’s not enough”, “you should be able to do this faster, better”, and a cacophony of other productivity culture phrases.
While productivity can be positive and fulfilling, there is a darker side to the relentless pursuit of constant doing. The pressure to perform, the pressure to meet too high expectations, and the persistent feeling as though less than perfect means not good enough can all lead to significant chronic stress, anxiety, a diminished sense of self-worth, and if left untreated burnout.
In this blog, I will first dig deeper into the symptoms of burnout and then I will discuss a new path informed by IFS, EMDR, somatic practices, and healing principles.
Burnout and Exhaustion:
The fear of making mistakes or falling short can leave individuals feeling inadequate, constantly striving to prove their value through achievements and external validation. This puts our bodies in a constant fight, flight, freeze, fawn state and does not allow for our nervous systems to recover.
Over time, the relentless demand for productivity can push our nervous system beyond its limits chronically, leading to burnout. Burnout is characterized by emotional and physical exhaustion, decreased motivation, and a sense of detachment from work. The constant pressure to perform without adequate rest or boundaries can deplete mental and physical resources, leading to chronic fatigue and a decline in overall well-being.
Here are a list of common symptoms of burnout:
Physical Symptoms
Chronic fatigue or lack of energy
Insomnia or disrupted sleep patterns
Frequent headaches or muscle tension
Gastrointestinal issues
Emotional Symptoms
Feelings of hopelessness or helplessness
Increased cynicism or negativity
Detachment or isolation from others
Decreased satisfaction and sense of accomplishment
Behavioral Symptoms
Reduced performance or productivity
Increased absenteeism or tardiness
Withdrawal from social or work-related activities
Changes in eating habits
Other Symptoms:
Imposter Syndrome increased doubt in one’s abilities and feeling like a fraud despite evidence of competence
Loss of work-life balance which can negatively impact relationships, personal growth, and overall life satisfaction
Constant state of being "on"
Feeling deprived of much-needed downtime, rest, and meaningful connections outside of work
A New Path
Healing from burnout typically involves a combination of self-exploration, self-care, boundary-setting, and oftentimes professional support. Here are some strategies to help you recover:
1. Understand your productivity as a protector. Oftentimes our productivity parts are sophisticated protectors of fears of failure, parts that don’t feel good enough, and even parts that have felt lonely or hurt. Understanding our protectors and what they protect, can help build compassion for the load they have been carrying.
2. Develop alternative options: While doing is one common strategy for safety and care, it is not the only, or often the most effective way, to help our bodies, and thereby our parts, feel safe or cared for. Learning and reminding yourself of alternative options is a process. Options may include:
Taking breaks, prioritizing time off, vacations, and personal days
Sleep both an adequate amount and quality of sleep
Setting work hour limits to prevent overcommitment
Saying no to protect your time and energy
Engaging in activities you enjoy (time in nature, a hobby or interest, etc.)
Quiet moments whether in meditation, prayer, journaling
Movement practices such as stretching, walking, dancing, or your favorite workout
Seek support by sharing your feelings with friends, family, therapist, or support group
Set realistic expectations
Conclusion:
While productivity can be fulfilling, the relentless pursuit of output and perfection can cause a slew of symptoms we might easily write off as nothing until burnout hits. Healing from burnout takes time. Healing from productivity culture is lifelong. If you’re finding it hard to find the time in your busy life, we can help. We offer ongoing support in weekly therapy sessions and immersive 3-5 day intensive retreats that can help you rest and reconnect with their innate worth and well-being.
Authorship: This blog was written by Morgan Levine, LCSW. Morgan Levine (licensed in MD, DC, VA, PA, CO, and FL) specializes in intensive IFS-Informed EMDR and offers Immersive Intensive Retreats. She’s passionate about working with adults who want to heal from perfectionism, overworking, anxiety, depression, PTSD, ADHD, obsessions and compulsions, relationship issues, CPTSD, use of substances or people, attachment wounds, and specific trauma events.
Disclaimer: The information in this blog is provided for educational and informational purposes only. It is not intended to be a substitute for mental health care nor a recommendation or endorsement for any particular treatment plan, organization, provider, professional service, or product. The information may change without notice. No claims, promises, or guarantees are made about the completeness, accuracy, currency, content or quality of information linked. You assume all responsibility and risk for any use of the information.
IFS EMDR Therapy Group is an outpatient therapy group founded by Morgan Levine. We specialize in helping adults struggling with the effects of living in dysfunctional systems move toward healing and wholeness. We provide therapy to address symptoms such as anxiety, depression, low self-esteem, grief, obsessive and compulsive thoughts and behaviors including but not limited to using work, perfectionism, substances, relationships, food, etc. We offer ongoing support as well as EMDR intensives; both of which are informed by IFS, EMDR, DBT, CBT, Polyvagal Theory, trauma-informed yoga, attachment, and other recovery principles. Our therapists work virtually with clients living throughout Maryland, Washington D.C., Virginia, Pennsylvania, Colorado and Florida. Morgan Levine also provides trauma-informed consultation to therapists worldwide.
