Most of us have experienced periods of exhaustion, cynicism or inefficiency, but when you are feeling them all at the same time, it might be burnout. Burnout hit me hard in the summer of 2021. I share this blog with you in the hopes you can avoid having burnout sneak up and bite you in the rear end!
According to Websters dictionary, the definition of burnout is: exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration. It is most commonly known as, “a syndrome conceptualized as resulting from chronic workplace stress that has not been sufficiently managed”. Trust me when I say, the irony of knowing that my workplace was of my very own making was not lost on me. I couldn’t blame a headless corporation or a narcissistic boss but what I didn’t know then was that women, especially those in a caring field like teaching or healthcare are especially susceptible to burnout.
Let’s explore some of the warning signs leading up to burnout:
The first symptom is heavy exhaustion. No matter what you do you feel tired. This can also manifest as insomnia or impaired concentration.
Physical symptoms at this stage include: chest pain, heart palpitations, shortness of breath, GI issues, headaches, decreased appetite, anxiety and depression. Sadly, I had most of these but I had places to go and people to see!
If you ignore the exhaustion, you will soon find yourself losing enjoyment in life and/or work. This can lead to isolation, pessimism, or detachment. As women, we do important and amazing work! But when I found myself here, I struggled with compassion fatigue and felt like nothing I did really mattered.
If you keep pushing through cynicism, you will eventually begin to feel as though you are no longer effective at what you do. This develops into apathy, lack of productivity and poor work performance. This is the place that many women will finally notice they are “burned out”. If you missed the signs yourself, it’s very likely other people around you will notice you are definitely not yourself!
Okay, so these symptoms are not great but is burnout really bad for our health? Yes! The health consequences of burnout include coronary disease, hypertension, gastrointestinal problems, depression, anxiety and increased alcohol and/or drug use. Emotional issues include marital and family conflict, alienation, a sense of futility, and diminished career prospects. No one wants to find themselves struggling with any of these, so what can someone do to prevent burnout?
1. Deal with the stress and the stressor.
Stress: the neurological and physiological shift that happens in your body when you encounter one of these threats. Essentially fight, flight or freeze.
Stressors include: Things that activate the stress response in your body: Can be anything you hear, smell, touch, taste, see or imagine could harm you. There are external and internal stressors.
External: family dynamics, pulling the “second shift”, not being paid a fair wage your job, cultural norms, patriarchy or living in a marginalized body.
Internal: self criticism, body image, identity, fear of failure, or unrealistic expectations.
2. Ask for help – Easier said than done for most of us human givers. For anyone who has trouble asking for help, (I’m raising my hand too) see below:
3 Ways to get help without asking for it:
- Stop saying yes to everything, especially “invisible labor”. No can be a complete sentence.
- Schedule time for yourself. Add exercise or other personal interests to your calendar.
- Let go of unreasonable standards. Accept help when offered. Know they may not do it perfectly, offer appreciation rather than criticism.
3. Sleep
It turns out sleep is vital! Our whole body, including our brain works hard while we sleep. Getting good sleep improves our mood, our performance and our overall health. Aim for at least 7- 8 hours.
If you are reading this article and thinking, “Oh no! I am already burned out, what should I do now?”
- Prioritize taking care of yourself. Put your oxygen mask on first. Make sleep, good nutrition, exercise, connection with loved ones, journaling, talk therapy, etc a priority.
- Analyze your current situation. How did you end up here? If you don’t know, try this: track how you spend your time for a week. For each block of time, record what you’re doing, whom you’re with, how you feel (e.g., on a scale of 1-10 where 0=angry or depressed and 10=joyful or energized), and how valuable the activity is. This gives you a basis for deciding where to make changes that will have the greatest impact.
- Reduce exposure to job stressors. You may need to reduce your workload or working hours, or take some time away from work. Offload low value/high frustration activities wherever you can. Delegate, delegate delegate! Make a goal of disconnecting from work at night and on weekends. I have a tag line that states my email is only checked M-F 9am to 5pm.
* It’s important to note the symptoms for burnout can be similar to depression. While the above advice can help alleviate burnout, if you have tried these and are still not feeling yourself, it may be time to visit your health provider.
For me, I took on less clients for awhile, started working with a coach, prioritized self care and began asking my significant other to pitch in more around the house. I still sometimes feel a bit burned out at times but now, when I see the warning signs, I know it is time to take a breath and reassess my priorities. What are some steps you are willing to take this year to prevent burnout?
I am Heather, a body positive, anti-diet registered dietitian and Certified Intuitive Eating Counselor. When I am not helping clients achieve food freedom and peace with their bodies, I am likely traveling, reading or hanging out with my friends and family. If you are looking for some support around breaking free from diet culture- reach out an book a discovery call!