Burnout is mentally, physically and emotionally exhausting. It is caused by excessive and prolonged stress, and is usually associated with feeling overwhelmed, unsupported, and helpless. This can lead to feelings of anxiety, dread, irritability and a lack of motivation. Burnout can occur in a variety of environments including work, or with personal responsibilities such as parenting or caregiving. If you are starting to notice the symptoms of burnout, early intervention is the key to preventing bigger issues down the road.
Admit you’re burned out
Practicing self awareness and tuning into your symptoms is the first step toward making a change. This can be challenging because its uncomfortable to admit that you are struggling to meet expectations, or that an important responsibility is the source of your burnout. When you become aware of these feelings, you can start to make a plan.
Take a break
Taking a break at work might involve taking a mental health day or a leave of absence. If the source of burnout is in your personal life, this might mean delegating tasks, asking for support or arranging for respite when it comes to caring for others. Taking a break is an opportunity to rest, recharge and to gain perspective. If your current patterns of behaviour are not sustainable, taking a break gives you time to take the steps needed to make a change.
Self care
Self care can be any activity that helps to restore physical, mental, emotional or spiritual balance. Self care doesn't need to be time consuming or expensive, but it should be intentional. Making self care a priority will help you manage stress more effectively. If you are unsure where to start, focus on the basics: Sleep, hydration, nutrition and exercise.
Revisit your goals
As you start to feel more regulated, it's time to evaluate your priorities. If a pattern of behaviour is not functional or sustainable, it might be time for a change. When you're overwhelmed, it can be difficult to get a balanced perspective and change can feel daunting. We recommend talking about your situation with a neutral party who might be able to offer suggestions about how to delegate responsibilities, set boundaries or adjust expectations.
Take action
Once you have clarity on your priorities and goals, and you've taken some time to regroup and gain perspective, you are ready to take action. Move forward with your plan and stick with it. Change is hard and it takes time for new patterns and routines to be established. During this time of transition, it is important to seek support and continue to practice good self care. Change may require some trial and error, so be patient and gentle with yourself as you figure out what works best.
If you or a loved one is experiencing burnout, you don't have to go through it alone. If you are seeking professional support, our Mental Health Therapy team is here to help.
Contact us today for a FREE 15 minute phone consultation.
780-328-7802