What is burnout?
Burnout is prolonged stress or a form of mental distress that can be accompanied by physical health issues. It can happen from feeling ineffective or a lack of accomplishment in different areas of your life, an incapacity to continue meeting demands and not engaging in enough self care practices.
General signs of Prolonged Stress
Cognitive Symptoms
Difficulties concentrating and thinking clearly
Indecisiveness
Poor judgment
Memory issues
Anxious/racing thoughts
Loss of objectivity
Fearful anticipation
Emotional Symptoms
Moodiness and agitation
Feeling overwhelmed
Irritability, impatience
Detachment, feeling isolated
Decreasing motivation
Inability to relax
Feeling helpless, defeated
Increasing negative outlook
Physical Symptoms
Headaches
Muscle tension/stiffness
Nausea, dizziness
Trouble sleeping
Weight gain or loss
Lowered immunity (i.e. getting sick more frequently)
Feeling tired or drained
Skin breakouts
Behavioural Symptoms
Withdrawing from responsibilities
Isolating yourself from others
Sleeping and/or eating too much or too little
Using substances to cope
Nervous habits (e.g. nail biting)
Teeth grinding, jaw clenching
Picking fights with others
Overreacting to unexpected issues
Skipping work, going in late
4 Stages of Burnout
1. Physical, Mental, Emotional Exhaustion
Doing more with less – energy shortage
Juggling an unmanageable schedule
Cutting more corners - can lead to a lowered self esteem
2. Shame and Doubt
Losing confidence, may begin discounting past accomplishments
May wonder if people are noticing something is wrong
May begin to feel a strong sense of vulnerability and uncertainty
3. Cynicism and Callousness
Vulnerability and uncertainty = putting on a heavy suit of armour
May develop an attitude, become more abrasive
“No one is getting me”
4. Failure, Helplessness and Crisis
Coping strategies seem ineffective
May feel quite disoriented as psychological defenses have worn down
Painful memories may resurface
Overly sensitive personal reactions
If you can relate to the above signs and symptoms, you may want to begin exploring ways to recover from the burnout your may be experiencing or prevent it from further development.
But, where to start? SELF CARE!
Some Self Care Suggestions
PSYCHOLOGICAL
Seek counselling support · Neurofeedback · Journal · Art · Garden · Relax outside · Read a book · Focus on your positive qualities · Practice asking for and receiving help
PHYSICAL
Regular health care · Eat well · Massages · Take vacations or time off · Go for a walk · Turn off your cell phone · Ask for nurture · Bubblebaths
EMOTIONAL
Affirmations · Cry · Laugh · Watch a funny movie · Pick up a new hobby · Cuddle with your pet · Buy yourself a present · Tell yourself “You are awesome!”
SPIRITUAL
Spend time in nature · Meditate · Sing · Foster self-forgiveness · Play · Yoga · Watch sunrises and sunsets · Volunteer for a cause · Dance · Play with children · Find a spiritual mentor
PERSONAL
Foster new friendships · Make short and long term goals · Create a vision board · Spend time with family/friends · Write a poem or a story · Cook · Learn to play an instrument
PROFESSIONAL
Take time for lunch · Set boundaries · Leave work at work · Do not work during your time off · Learn to say NO · Ask for regular supervision · Take a class
References:
Gorkin, M. (n.d.). The four stages of burnout. Retrieved from stressdoc.com/four_stages_burnout
Saakvitne, Pearlman & Norton (1996). Transforming pain: A workbook on vicarious traumatization