What to Know About Burnout
We live in an age and society that glorifies the frenetic pace in which we exist. In some settings, being exhausted is lauded as a badge of honor or rite of passage. In our ever changing high-demand world, burnout has become an increasingly common experience for individuals. Our bodies are not wired to exist in a constant state of stress and while a measure of stress can produce an adaptive response, prolonged exposure to stress can have serious consequences for our physical health, relationships, mental health, and professional lives. Understanding how to combat this pervasive condition is essential for well being. Many factors can contribute to the state of burnout, but today, we will focus on factors within our control and cover some helpful preventative measures as well as methods to recover from present burnout to reclaim your well being.
Understanding Burnout
Burnout is characterized by exhaustion, feelings of futility, and cynicism. The signs can easily be missed in cultures that glorify busyness. Identifying the root causes of your burnout is key to effectively addressing it.
Stress and stressors alike contribute to the condition of burnout and it is important to differentiate between the two. Stressors are external (events, changes, pressure, etc.) and stress is your emotive, physiological response to the aforementioned stressors. Often you have little control over stressors in your life. Stress, however, is experienced in the body. Cortisol is released and nonessential body functions shut down in preparation to respond to the perceived threat. Think of the last time you felt stress and noticed your hands were cold or clammy. That is your body diverting resources (your blood) to essential organs. Your heart is pumping faster, preparing you to respond to the perceived threat. Digestive, immune, and reproductive systems slow so the body can dedicate its energy to the immediate need of keeping you safe. After the threat has passed there should be an eventual return to normal, or a relief of stress, if you will. Often, the stress response stays stuck until “released” ideally through physical activity or body movement. Other ways include breathing exercises, creative expression, music, a good cry, a cuddle with a pet, or connecting with a dear one.
Burnout is not a condition to take lightly, and it is manageable. The key is identifying stressors in your life and finding the strategies that help manage, limit, or eliminate the stress you experience. By utilizing some or all of the strategies, you can structure a more balanced lifestyle that fosters resilience and joy. It is not about eliminating stress altogether, rather it is about managing stress more effectively so you can experience peace and fulfillment in your daily life. Whatever works for you, do more of it!
Prevention Strategies
Establishing clear boundaries is one of the greatest safeguards against burnout. Boundaries help protect your well-being by intentionally creating and maintaining a sustainable balance in your commitments to self and to others.
Practicing self-care is so much more than a buzzword; self-care is vital to maintaining biopsychosocial and spiritual health. Self-care can take many forms and can be any activity that is replenishing to your being. These can include reading, spending time in nature, engaging in a hobby, getting some body movement, etc.
Taking routine breaks is another effective method for preventing the burnout state. Frequent short breaks throughout the day can enhance productivity or longer breaks (a day off, a weekend away) can give you time to disconnect from your stress and reconnect with yourself.
Recovering From Burnout
Positive engagement with friends and family can provide support, encouragement, relief, and relational connection that help revitalize you and restore a healthy balance to your life.
Mindfulness can be a transformative practice. Mindfulness encourages you to notice the present moment and honor the insights gained from observing your inner experience. Meditation can assist with clearing mental clutter and facilitate the clarity needed to take a step toward healing from burnout. Breathing exercises are another effective mindfulness method for stress reduction. Next time you're feeling stressed, consider trying a 5-5-10 breathing exercise (5-second inhale, 5-second hold, and 10-second exhale). Start with 4 cycles of this breathing pattern and see what you notice.
Engaging in hobbies or passion projects can be another antidote to the burnout condition. Immersing yourself in activities you have wanted to try or put aside a while ago can be a strong source of joy and fulfillment, two things which are generally in short supply when burnout has been the mode of operation.
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