Although burnout is nowadays recognised as an actual illness, there is still a perception that only emotionally weak people who cannot take the punches of life will get it. Burnout is the result of chronic workplace stress that has not been successfully managed.
Yes, burnout is mental however, what very few people realise is that burnout actually alters the structure of the brain. Studies have shown that burnout thins the frontal cortex – a process normally associated with aging. As a result, burnout has long-term effects on your memory, creativity, and your attention span. People who have experienced burnout have less control over their negative emotions, meaning they become stressed more quickly and easily than individuals with a healthy brain.
How do you know that you have burnout?
It is important to take stock of your life and identify indicators of burnout. Burnout does not happen overnight and the sooner you identify the red lights, the sooner you can address the burnout and avoid the long-term physical and emotional damage associated with burnout. Indicators to look out for, include: physical and mental fatigue, trouble falling or staying asleep, addiction (smoking, drinking, overeating, etc.), you feel alone and that people don’t hear you, feeling inadequate and not good enough, feeling that you are doomed to fail and don’t see the bright side of things, feeling irritable and getting angry at even simple and minor things, not finding joy in life and the things you do, constant headaches or nausea, and having a short attention span.
The more important question to ask is: How can you address or prevent burnout?
- Reach out for help
When you are experiencing burnout, problems seem overwhelming, everything looks bleak, and it is difficult to work up the courage to take action. Turn to co-workers, friends and family for help and support. You might even want to consider reaching out to a coach or a therapist. Hearing someone else’s perspective could help you to look at the problems differently and taking the necessary action.
- Relook your priorities
Burnout is an undisputable sign that something important in your life is not working. Take time to think about your goals and dreams. Perhaps you are neglecting something that is truly important to you. Are you spending time doing those things that truly makes you happy? Slow down and give yourself time to rest, reflect, and heal.
- Learn to say NO
Do not overextend yourself. Yes, I know that it is easier said than done. Remind yourself that saying no to some things allows you to say yes to the commitments you want to make.
- Take up physical exercise
Even though it may be the last thing you feel like doing when you are burned out, exercise is a powerful remedy for stress and burnout. It also boosts your mood. Aim to exercise for 30 minutes, three to four times a week. Even as little as a 10-minute walk can improve your mood for two hours.
To maximise the benefits of exercise, stop the focus on your thoughts, and rather focus on your body and how it feels as you move.
- Eat healthier foods
Although you might find a quick rush of energy after having sugar and refined carbs, it does not last. And following the energy crash is the mood crash. Eat more vegetables and unprocessed food. Drink water and cut down on alcohol and sugar.
- Remember what makes you happy
When last did you take a moment to think about what makes you happy? The things that make you happy should have a prominent place in your schedule. Make time for these activities every week, and keep up this habit even after you start to feel more like yourself.
- Get enough sleep
Most people cut their sleep when they are under pressure. You work longer hours and tell yourself that you will catch up on sleep at a later date. Unfortunately sleeping in on a Sunday morning cannot undo the damage caused by a week characterised by a lack of sleep and loads of stress. Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and fighting off diseases. Without enough sleep, the brain cannot function properly.
Burnout is real and the implication are far-reaching. Start today to revisit your habits and lifestyle. In time you will feel the positive impact it has on your mental and physical health.
Self-care is how you take your power back. Lalah Delia