Navigating Burnout - Finding your life force

Are you or someone you know suffering from burnout?

Before delving into the world of counselling, I had never heard of the term ‘burnout’. Ironically, I discovered that I was one of the most burnt-out individuals in my life. I recall the jaw-dropping moment in class when my tutor started to discuss burnout with the sudden realisation that this was what was ‘‘wrong’’ with me, this is what I had been experiencing, what had silently plagued me for so many years.

My burnout had become an all-consuming force, prompting me to seek healing in Eastern Chinese medicine. When I visited the Traditional Chinese Medicine doctor, they unveiled a narrative of my internal struggle. They explained to me that an overly dominant work ethic after a stressful period in my life where I had experienced a bereavement, relationship breakdown and home move had resulted in what they described as a Chi deficiency. In Traditional Chinese Medicine, Chi represents our life force energy. I was so burnt out I had no life left within me, a common way to feel when experiencing burnout.

The relentless grind and stress of a 9-5 desk job, spending my day hunched over a keyboard manifested as a labyrinth of knots in my back. The entangled nerves leading to my brain left me with a persistent migraine. Powering through a close family bereavement, relationship breakdown and home move all in the same year without taking time to pause had left me feeling, as I described to the Traditional Chinese Medicine doctor, like I was dying, I was slowly fading away.

As a counsellor, I have witnessed the toll burnout can take on an individual's mental, emotional and physical health. Burnout is a pervasive issue in our society in our fast-paced, demanding Western world affecting people across various professions and walks of life. Burnout isn't just feeling tired or stressed; it's an overwhelming sense of exhaustion, a detachment from work or life, and a decline in professional or personal efficacy. Burnout is a state of emotional, physical and mental exhaustion caused by prolonged stress and overwork. It is not just feeling tired: it is a profound sense of depletion that can impact every aspect of your life. Burnout often occurs when you consistently feel overwhelmed and unable to meet the demands placed on you, whether at work, home or in your personal life. Burnout doesn't happen overnight; it develops gradually. Being aware of and recognising the signs are crucial for early intervention and preventing it from taking over.

In this blog, let us delve into what burn-out is, how to recognise its signs, and underlying causes, why the year-end can be a particularly challenging time for burnout and most importantly, how to recover from and, prevent it.

Signs of Burnout

Below are the top ten signs of burnout I see in others:

1) Chronic Fatigue:

Feeling consistently tired, both physically and emotionally. Feeling tired all the time, even after a full night's sleep

2) Reduced Performance:

A decline in productivity and effectiveness at work or in academic performance and a growing sense of inefficiency

3) Cynicism and Detachment:

Becoming cynical about work or withdrawing emotionally. Becoming emotionally distant from friends, family, or colleagues. A pessimistic outlook and increased irritability towards others with less compassion

4) Health Issues:

Becoming frequently unwell more often. Frequent headaches, muscle pain, and other physical symptoms such as stomach aches, or other physical complaints

5) Loss Of Interest and Withdrawal:

A disinterest in activities that once brought joy and satisfaction. Withdrawal from social interactions and increased isolation

6) Change In Sleep Patterns:

Change in Sleep Patterns; insomnia or disrupted sleep

7) Lack of Self-care:

Neglecting self-care and a decline in personal hygiene

8) Low Mood:

Persistent feelings of sadness, anxiety, or hopelessness

9) Unhealthy coping mechanisms:

An increased reliance on unhealthy coping mechanisms such as substance misuse, overspending, gambling etc.

10) Irritability or impatience:

Escalating irritability or impatience. A shorter ‘fuse’ than usual

What Causes Burnout?

Burnout is typically the result of prolonged exposure to chronic stress. Several factors can contribute to its development; excessive workload, poor work-life balance, neglecting self-care and relaxation in favor of work commitments

Why Year-End Burnout is Common

Towards the end of the year, various factors contribute to heightened stress levels. School children eagerly anticipate the Christmas break, but for adults, it often means a time of increased workload and additional responsibilities. Workers may find themselves drained from months of continuous effort, with the prospect of saving annual leave for the holiday season leaving them without a significant break.

Preventing Burnout

Below are my top 10 tips on how to prevent burn-out:

1) Self-Awareness and Mindfulness:

Regularly check in with yourself to identify signs of stress or exhaustion. Develop healthy coping mechanisms for managing stress. Make sure there is time in your day when you are entirely focused on the current moment. This can include journaling, meditation, deep breathing exercises, goal setting or even taking the time to focus on your food as you eat it

2) Set Boundaries:

Learn to say no when you feel overwhelmed and establish clear boundaries in your work and personal life. The more I speak with people, the more I have noticed a link between self-care, boundaries and burn-out. Boundaries are a crucial part of self-care and poor boundaries, not putting yourself first, minimizing mental and emotional health can often lead to burn-out

3) Prioritize Self-Care:

Engage in activities that rejuvenate you, whether it's exercise, hobbies, or spending time with loved ones. Relationships both at work and home are important for self-care. Aim to build positive, supportive relationships at work and meaningful relationships in your personal life. Prioritize sleep and rest

4) Reflect and Plan Ahead:

In January, take a moment to reflect on the year and plan periods of rest and holidays. Schedule these breaks in advance to ensure you have moments of respite throughout the year

5) Physical Health:

Prioritise looking after your physical self by getting enough sleep, eating well, exercising regularly and seeing to any physical health conditions

6) Book Rest Ahead:

Consider the proactive approach of looking at the year ahead in January. By booking out holidays and periods of rest, you create a roadmap for the year. This not only provides a sense of structure and anticipation but also ensures you have planned breaks to recharge. Whether it's a long weekend getaway or an extended vacation, having these breaks on the calendar serves as a powerful reminder to prioritize self-care

7) Social Support:

Lean on friends and family for emotional support and connection. Foster supportive relationships

8) Be Aware Of The Signs

Prevention is the best strategy when it comes to burnout. Introduce a traffic light system. On a piece of A4 paper, split into 3 sections, red, green and amber; similar to a traffic light. In red write down all the signs you are experiencing burnout, in amber write warning signs that these signs are starting to appear,; if you start to notice symptoms like exhaustion, lack of motivation, irritability, anxiety, reduced performance, headaches or trouble sleeping, you may need to take action to prevent burnout so write strategies to prevent you from going into ‘the red’. In green write all the strategies you use to prevent burnout and aim for at accomplishing at least five per week

9) Eat Healthily

Plan your meals for the week. Include nutritiously balanced meals and snacks to keep your body nourished giving you the energy to tackle the week ahead

10) Talk to someone

Talking therapies can be a good way to block in an hour of time for yourself each week to verbally offload to someone who is unbiased and non-judgmental

With practice, and using my traffic light system, I have managed to prevent myself from experiencing burnout. Most recently I recognised I was entering amber in my traffic light system and so, when it was Diwali I implemented boundaries, declining social engagements and saying no to what I knew I could not commit to without it impacting my mental, emotional and physical wellbeing.

As we navigate the challenges that come with the end of the year, let's remember that our mental well-being is a priority. By recognizing the signs of burnout, setting boundaries, and planning for rest, we can foster resilience and approach the new year with a refreshed mindset

Burnout is a significant challenge that can have far-reaching consequences on your health and well-being. Recovering from burnout takes time and effort, but it is possible. Recognizing the signs, understanding its causes, and taking proactive steps to recover and prevent burnout is essential for living a fulfilling and balanced life. Remember, seeking support from a counsellor is a sign of strength, not weakness, and can be a valuable resource on your journey to recovery and resilience, they can provide support tailored to your needs.