Burnout

Burnout is Real!        

A friend of mine recently said she felt like her head was so full, it felt empty. That can be a warning sign of burnout i.e. feeling overwhelmed with an inability to take in any new information. Burnout is real.  It is not simply feeling tired or having a bad day and it is not enough just to take a few days of annual leave to recover and recharge the batteries.

Burnout doesn’t happen overnight – there can be a slow build-up with several warning signs. 

Things to watch out for are feeling exhausted and drained (mentally and physically); having a more or less constant feeling of dread; not falling asleep easily or having interrupted sleep; forgetfulness; nausea; fuzzy head; not being able to focus or concentrate; everything that you would associate with stress you can associate with burnout like headaches, heart palpitations, quickened breath, feeling dizzy or disjointed or maybe even fainting; regularly fighting infections (illnesses) because your system is depleted, being on edge and snappy, feeling guilty when there is no need, feeling trapped and begrudging your employers because you feel overextended or taken for granted.

Burnout is a state of emotional, mental and physical exhaustion.  It is caused by prolonged, chronic and excessive stress.

Burnout can result in a loss of energy, motivation or enthusiasm, feeling overwhelmed, useless, cynical, detached or resentful, emotionally or physically drained and unable to undertake usual tasks or having zero sense of accomplishment from the usual things that you do.

It is hard to feel good about yourself if you’re heading towards burnout or if you are in it and thus our emotional health suffers.  When someone says to you that you need to take it easy or you’ll burn out – please pay attention!

Common Work Stressors include being micromanaged with little control or little supervision with no supports; changes including new staff or systems; working crazy hours without downtime; difficult colleagues or customers; impossible deadlines; working outdoors in bad weather or heavy lifting can all take their toll on our stress levels.

Now that you know that burnout is, take steps to avoid it.

Firstly, pay attention to your body and to what it is trying to tell you e.g. taug muscles, cloudy head, headaches etc. Try not to leave it until it is too late to take preventative action! Start by setting boundaries for your wellbeing.

Make time for friends, family and for yourself. Do things you enjoy with people who are easy to be with such as going to the cinema, volunteering, meeting for coffee, get a manicure or buy a magazine.

Try to minimise screen time by not using your phone, tablet, laptop as much as possible and try not to have a screen in your bedroom because it interferes with your sleep. Having screen free days helps to rest your brain and allows you time to think (rather than being distracted by online events).

Watch what you eat – by paying attention to what you ingest it will impact on your mood.  Do not rely on drugs or alcohol to make you feel better – the relief is only temporary and is akin to avoidance rather than solving your problems.  Exercise is vital. Even if you are in an office all day remember to stand and stretch or walk to the kitchen or bathroom to keep your blood flowing and your body moving. Take regular breaks at work or at home – go and get a glass of water so you can leave your desk.

Remind yourself just how far you have come and remember your achievements. Consider your options – remember that you always have choices. Learn how to control your breath  Spend time in nature every day. Being outside in daylight also helps regulate our sleep.  Take up a hobby or do something you enjoy like gardening, baking, hoovering etc.

Tell a trusted friend or a healthcare professional how you are feeling and that you are struggling and/or feeling under pressure. Having someone to listen in a confidential setting will give perspective and help you to devise the plan to tackle and resolve issues.  Good quality, sufficient sleep helps us to think more clearly and is beneficial for our physical health and emotional wellbeing.

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