When people talk about burn out, most folks assume that it means that you have hit rock bottom and you are seconds away from a mental breakdown.
For most of us, that is not what burn out is or how it manifests itself. As a big believer in mindfulness and emotional intelligence, educating and helping people identify when they need to take a break has almost become one of my life goals.
From an early age I've suffered with my mental health or if I was being really honest, I struggled the most with identifying my triggers and managing the side effects of depression and anxiety.
Unbeknown to me, to get a handle on these issues you have to take action.
Yes, like actual ACTION. That whole concept really blew my mind... I found myself thinking..."what do you mean it won't just get better?"... If anything my avoidance was adding to my stress and symptoms.
We're all so vastly different when it comes to mental health, so identifying your triggers and areas of your mental health you need to improve can only be done by you. However, asking yourself some questions around what has changed in your life.. Have you taken on more responsibilities? Has your environment changed? Has your work changed? Am I effective with my time management and organization? All questions that may seem fairly trivial but they can really help get to the root cause of why you're feeling so BLEH!
The next step after identifying your triggers is identifying your symptoms. More often than not burnout happens over extended periods of time, so being able to identify when you're starting to feel a little "off" can really be beneficial. Proactivity is better than reactivity when it comes to your mental health but sometimes reactivity is better than no action at all.
What should you be looking for when it comes to symptoms of burn out?
Changes in appetite and changes with your relationship with food. Loss/increase of apatite or even not being interested in cooking or nutrition can be a less obvious sign.
Increased alcohol or medication consumption.
Feelings of low self worth and a general feeling of not being bothered.
Insomnia or sleeping too much
Emotional exhaustion and depersonalization - this could be feeling tired/drained more than usual or just feeling generally less positive. This can also manifest as manic boredom, lack of motivation and even feeling generally irritable towards others too.
It's really important to remember that burn out is a slow process and it is not permanent, especially if you are able to identify your triggers/symptoms and actions you need to take to alleviate those issues.
So what can you do to look after yourself?
Speak to your lead! This is absolutely essential in order to formulate a plan of action whether that be taking more time off, incorporating more breaks, delegating your workload or whatever else you may need. Gone are the days where talking mental health to your employer is frowned upon, it actually emphasizes your emotional maturity and builds trust in your relationship.
Build a community - have a safe space to talk about mental health. Find groups or forums that offer support during challenging times.
Self-care - the point of it is to build new ways to better tolerate stress and relax. It changes your initial response to stress by allowing your brain to have other options to cope. Self care looks different for everyone.. Some may take a bath, read a book, go for a run, paint, knit, hike - whatever you enjoy and work's for you!
Barriers to Self Care
Guilt is the most common one, we've all been there! Intrusive thoughts about what you should be doing instead happen to everyone. You'll need to expose yourself to it at the start, work through it and build better habits. Mindfulness and meditation can really help quieten your brain and allow you to gain control over your thoughts and discard them when need be.
Not having the toolkit to manage stress - Self-care is deeply personal and what works for others might not work for you. Take time to explore your options and see what works.
There is no such thing as perfect! Don't get stuck in talking about it or planning it and try to find the BEST way to tackle stress. Small actions and successes count!
While burnout can cause issues at work, at home, and life in general, it is always possible to take action and move forward. Even if you are not experiencing stress or burnout now, the wisest course of action is to proactively take up self-care practices and build your mental resilience.
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