Signs that You Might be Burned Out and What You Can Do About It
We live in a fast-paced world where constant activity is the norm, and busyness is often seen as a mark of success. We jump from one uncompleted task to another, many of us juggling work, home, relationships, parenting and caring for an elderly family member. Having so much on our plates can lead us to feel stressed out, overwhelmed, and eventually burned out. So how do you know if you are managing things well or not? Listen to your body. It will tell you. Take a moment to stop and check in with yourself. Ask yourself: How am I doing? How am I feeling? Notice how you are feeling and where you feel it in your body. Are your teeth clenched? Are your muscles tense? Do you have a headache? Carrying a load of stress and tension for long periods without using resources to manage it can negatively impact your health, relationships, and work. Here are some signs of burnout:
- Feeling exhausted
- Feeling overwhelmed
- Difficulty concentrating and making decisions
- Physical symptoms such as headaches and body aches
- Getting sick a lot
- Difficulty sleeping
- Going through the motions on tasks: not caring about the quality of your work. Doing “just good enough” work
- Feeling shut down
- Being irritable with others
- Not wanting to go to work/frequent absences from work
- Feeling unappreciated
- Withdrawing from others or feeling removed from others
- Using drugs or alcohol to numb how you feel
After reading this list you may realize that many of these signs of burnout sound familiar. I am glad you are here because we will discuss ways you can address it so that you can start restoring and thriving.
Here are 10 tips to help with burnout:
1. Find Support: talk to someone about how you have been feeling: a therapist or a friend. Some people like to join a support group to get additional support and resources for coping.
2. Take a look at your plate: Where is your stress coming from? Is there anything you can remove from your plate to lighten your load? If not, consider setting priorities for tasks so that important things get completed first and other less important tasks get completed another day.
3. Self-Care. Take a break. Make time for self-care even if it is only a few minutes a day. Try listening to calming music for 2 minutes then notice how you feel. If you have vacation time, take a break and rest. Practice mindfulness. Take time to just “Be” instead of doing all the time. Write a gratitude journal. Do some deep breathing. Also, eating nutritious foods and exercising are great restorative self-care.
4. Self-Compassion: Be kind to yourself. Talk to yourself in kind ways such as “You are doing your best, keep going”. “It’s to O.K. to take a break”. If you make a mistake then use mistakes as learning opportunities.
5. Move Your Body: Regular exercise can help reduce stress and relieve burn out. Try doing more things that help your body feel good such as taking a walk, yoga and bike riding. Speak with your primary care provider about the best exercises for you.
6. Try Something New: Take up a new hobby or make a new recipe. Trying something new helps to break the monotony of mundane tasks and “to do lists”. A new activity provides something new and exciting which can help boost your endorphins or “feel good chemicals”. It can also provide you with a sense of accomplishment.
7. Remember your “Why.” Remind yourself about why you took on your responsibilities in the first place. Focus on some of the positives related to them. For example, why did you decide to work for your company? Remembering your “why” can help motivate you.
8. Look at your Goals: Take a look at your goals and expectations for yourself. Does anything need to be adjusted? Taking a look at your goals will help you assess what things are just too much for you right now. Set new goals with small steps that lead up to them. Celebrate even the smallest goals that you achieve to keep you motivated.
9. Set Boundaries: Learning to say “No” is a key way to decrease stress and burnout.
Know your limitations and that you do not have to say “Yes” to everything. Learning to say “No” helps protect your needs and can improve your overall well-being.
10. Sleep Hygiene: Try to improve your sleep hygiene. Go to bed and wake up at a regular time. Avoid social media, the news or stressful books or movies at least 30 minutes before bed time. Also, avoid fatty foods before bedtime. If you need a light snack eat something easy to digest. Allow your body a chance to calm down before sleep by taking a soothing bath or shower, listening to calm music, meditating, and/or praying. Sleep is restorative and helps you begin again the next day.
Although information in this blog can be helpful it is not a substitute for therapy. Remember there are resources to support you. To learn more about managing stress and burnout contact ALIGHT Counseling and Consulting at 770-771-6330 to schedule a consultation.
If you are having a mental health emergency call 911 or reach out to the Suicide and Crisis Life line at 988 they are available 24 hours a day/7 days a week to support you.