Are You Dealing With Burnout?

Hey, how are you doing? How are your stress levels right now?

I’ve been asked to write about “Burnout,” by several people and I listen to my readers. I have been thinking of writing about rising stress levels at work because I see it in my friends and even myself sometimes.

Life can be overwhelming at times with pressure from work and in our personal lives. I feel the pressure too right now because I’m working during the day and writing at night. I fell asleep while writing yesterday, which is the first for me.

This time of year, feels exhausting because there is too much to do. Halloween is coming up, then Thanksgiving and after that, Christmas. Throw in the planning and organizing family members in the mix with daily life and it’s like Minestrone soup.

What is Burnout?

Burnout is a real condition. It’s caused by a state of prolonged stress which manifests itself through many symptoms.

Mental and Emotional

Emotional exhaustion - Feeling drained of energy and not coping.

Cynical and detached - Negative feelings toward your colleagues and estrangement from them.

Lack of achievement - Feeling incompetent and undervalued at work.

Anxious and irritable - Feeling worried, angry and frustrated.

Motivation - No drive to be productive.

Physical symptoms

Chronic tiredness - Having no energy all the time.

Body aches - Frequent headaches like migraines and muscle pains.

Sleep issues - Not able to fall asleep or wake up often during the night.

Stomach and digestion - Stomach pain, nausea, and loss of appetite.

Immune system - Getting sick all the time.

Behavioral symptoms

Performance issues - Not able to work as effectively.

Social issues - Withdrawing from colleagues and social events.

Delays - Avoiding tasks you normally manage.

Substance abuse - Turning to drugs, alcohol, and excessive eating.

Longer hours - Staying behind at work to complete tasks.

Do you see yourself in any of these? If you do, it’s time to act.

Burnout Recovery

If you do recognize yourself in any of the above symptoms, now is the time to act. Your health and your body will thank you for it by making you start feeling better.

1. Switch off from work. Turn off your phone, disconnect from the internet, and see how it feels without the constant ringing, beeps, and glows in your face.

2. Prioritize rest and relaxation.

3. Reach out to people. Tell someone how you feel. In fact, tell more than one person. You might be surprised at the support you get.

4. Get enough sleep at night. Establish a sleep routine and try and do something relaxing without a screen before sleep. Try and get 7-9 hours’ sleep every night.

5. Regular exercise. Moving your body is good to boost your mood and energy.

6. Diet. A good diet is paramount to a healthier lifestyle. What you eat is what you are. All your energy stems from what you put into your body.

7. Deep breathing and yoga. Give it a shot and let me know what you think. Breathwork is something I thought was ridiculous, but I was proven wrong. Now I’m a believer. Get those lungs clear and you will feel better.

8. Boundaries - This is the one I struggle with because I’m too nice. I rarely say “no” to people because I want to help everyone. I’m no fool and I know I can’t do everything. Saying “no” occasionally, will help you clear commitments from your calendar that you can do without.

9. Workload - Think about the hours you spend at work. Is there a way to reduce or delegate some of your tasks?

10. Hobbies - Finding a hobby can do wonders for your stress levels. Think about your skill sets outside of work. What do you enjoy doing? Are you good with your hands like a carpenter or a painter or can you play an instrument?

If your work situation is still untenable and you find those stress levels rising every day, then perhaps you need to rethink your career.

Here is an article about Burnout from Psychology today. Have a read and see what you think. Burnout is serious. Don’t ignore your symptoms.

www.psychologytoday.com/us/blog/everyday-resilience/202402/5-stages-of-occupational-burnout-assessing-where-you-are#:~:text=Stage%205%3A%20Habitual%20Burnout,bring%20yourself%20back%20to%20baseline.

Whatever you decide to do about your situation, please take good care of yourself. You only have one life and it’s precious. I know exactly what burnout feels like and it’s not a great place to be in.

I wish you peace and happiness in your life. Follow your dreams.

My name is Lizzy. I’m a trauma survivor, a wife, a mom, a teacher, and an author.

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For more about me: www.elizabethwoodsauthor.com

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Here are a few links to my top articles:

How To Explain Complex PTSD To Loved Ones

https://medium.com/illumination/how-to-explain-complex-ptsd-to-loved-ones-769f81d437ab

A Search for Identity

https://medium.com/beyond-lines/a-search-for-identity-893df7c970c2

Dealing With Flashbacks

https://medium.com/illumination/dealing-with-flashbacks-1b8c0d94c19d

The Knock on the Door that Changed My World

https://medium.com/illumination/the-knock-on-the-door-that-changed-my-world-ff126c8c07cf