Burnout Warning signs
There seems to be a common theme running through my days at the moment, clients, friends, colleagues we all seem to be feeling a bit worn out, run down, tired and emotional. So I thought I’d write a little about Burnout.
What is Burnout
Burnout is a feeling of constant exhaustion, no matter how much sleep you get you want more. Also, weirdly, although you are exhausted, sleep can elude you or the quality of the sleep you get is poor and disrupted. You feel overwhelmed and emotionally drained. Life starts to feel like a series of constant demands.
You might feel on the verge of tears during the day, left wondering why you want to give into the tearfulness even though you aren’t sure what has upset you. It feels like something sad and doom-laden sits in your peripheral vision.
5 signs you might be on the brink!
1. Overwhelm and lack of energy
Every day tasks seem overwhelming as energy is in short supply. At work the motivation you initially felt for your role is lost in a sea of demands, tasks and emails. Alternatively, there might be a burst of sudden, frantic energy when ALL the jobs need to be done, NOW but nothing constructive happens as they don’t get finished.
2. Isolation
Emotions are often heightened as burnout sets in, feelings of failure or self doubt run riot. Some people want to isolate themselves, saying no to invites and staying away from family gatherings or events with friends. Socialising just feels like too much effort, it feels impossible to decide what to wear, make the journey, or engage in light conversation. So even if you do get there you are quiet and a little on edge.
3. Brain fog and motivation
Burnout can start at work as a reaction to pressure, stress or workload. It can feel like your thoughts are lost at sea in a thick fog and your brain has no focus. You can’t think straight or remember instructions given a moment ago. It feels like climbing a mountain to get into work and often you find yourself staying later and later to make up for the lack of focus as tasks take longer.
4. Frustration and irritability
Exhaustion can lead to frustration with yourself for not being able to manage as well as you used to but also frustration with others if they add to your load in any small way. Even being asked if you are ok can make you irritable, you may not have realised that you are NOT OK or are struggling to give the impression that everything is fine and having to explain yourself can feel like too much!
5. Coughs and colds
And then your immune system goes under as your body finally recognises the exhaustion and the need to stop. It can start with small things, ulcers, cold sores, and lead to headaches, loss of appetite or insomnia
So What’s the Antidote?
The first step is to recognise that things aren’t right.Then think about what can be done to support yourself.
Maybe avoid the news if it upsets you..
Look for glimmers of joy in your life – especially in the small things! The whole day might feel like a struggle but maybe you saw a handsome dog on the way to work, a beautiful rose in bloom, you got a green wave from the traffic lights on your way in or your morning coffee was extra delicious.
Perhaps consider giving up on perfection, sometimes good enough is fine and means you can finish a task and feel like progress is being made.
Consider going to bed earlier – even if you aren’t sleeping, being in a calm environment and resting can be very restorative, maybe listening to music or calming podcasts
Get outside more – Open space and fresh air can calm the nervous system, feeling grass beneath your feet can be grounding and calming. If you don’t have the energy for exercise a short walk can be a great place to start.
Take some time off – speak to your workplace and take some time off to reset your emotional and physical wellbeing. A holiday, or time at home can be really beneficial.
Think about your down time, is your social calendar too full? Be realistic about what can be managed in a weekend.
How therapy can help
Talking over how you feel in a safe, non-judgemental environment can help you to learn to set boundaries and recognise when you are approaching overwhelm. It can help you find the self esteem needed to implement self care and hold your boundaries.
As you think about your life holistically you become more in tune with your mind and your body.
Accepting yourself and understanding your needs can help you make decisions about what changes you’d like to make.
Therapy can help to build your resilience and self esteem, look at where those ‘not good enough’ feelings come from and think about a more mindful approach to life and wellbeing.
A place for you to slow down and unravel your busy mind in the presence of someone supportive, kind and empathic.
If you’d like to talk to me about how you are feel or other life events find me here
Email: info@lifehousetherapy.co.uk – mention the blog as we love to get feedback on these things
Call: 07949 933097