With 3/4 of UK adults admitting they felt so stressed they were unable to cope, management of our response to stress is vital. Chronic stress can have a devastating impact on our lives, and when we experience this (stress for an extended period of time) without appropriate intervention, it can, and often does lead to burnout.
Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. The way we respond to stress, however, makes a huge difference to our overall wellbeing.
What is Burnout?
Burnout is a state of physical and mental exhaustion usually triggered by living with untreated chronic stress. It’s a gradual process which builds over a period of time. Either workplace or personal stress can cause it (often the two are intertwined) and it can affect all areas of your life. Chronic stress can worsen pre-existing health problems and may increase our use of alcohol, tobacco and other substances. Burnout finds its origin in stress. But how can you tell when it’s burnout and not just high levels of stress?
Exhaustion or feeling drained
Whilst stress can be tiring, burnout feels like complete exhaustion. You may feel both physically and mentally drained and find yourself struggling with things that would have felt easy and enjoyable in the past. This can also affect your sleep and you may find your sleeping patterns change.
Isolation
A common symptom of burnout is isolating yourself from your family and friends. Many people experiencing burnout feel alone, struggle with negative thoughts and find it easier to spend time away from other people. One of the conditions (often) leading to burnout is that people spend more time at work than they do with their family members and friends. Therefore, a smooth burnout recovery process should involve decreasing the amount of time one spends at work and increasing quality time spent with loved ones.
Feeling hopeless
Unlike stress which can feel more temporary, burnout feels more permanent and many people may feel as if there is no hope of feeling differently. You may have been experiencing stress for so long that you’ve forgotten how it felt before and this can also lead to anxiety and depression.
A lack of enjoyment in hobbies and other activities
When we’re stressed, we can often still find that our hobbies bring us an outlet and can help reduce the impact of the stress. However once you’re burned out, everything feels like too much effort and you may find that even your favourite activities are no longer exciting.
Increased irritability outside of work
Whilst you may feel irritable when stressed, burnout can lead to feeling irritable all the time. This can be towards people that normally wouldn’t cause irritation such as your family or a partner and can be towards life in general too. You may also have a shorter fuse than normal and find yourself starting more arguments.
Procrastinating and not getting things done
Once you’re in burnout and you’ve experienced complete exhaustion, even small routine tasks can feel impossible to complete. Whether it’s your morning skincare routine, tasks at work or even mundane jobs like cooking, you may start to put everything off and find yourself not caring about the repercussions.
If this resonates, even if maybe you are in denial thinking things like: “I will rest later”, “I do not have time for this or because of that”, “I must”, “I cannot do otherwise “, amongst others.
How can you prevent burnout?
As mentioned already, preventing burnout is much easier than recovering from burnout so keeping on top of your stress levels is key. Identifying the causes of your stress early and tackling them head on can stop you completely burning out. Our suggestions when it comes to “doing what matters” are:
Keep a daily routine
Having a daily schedule can help us use our time efficiently and feel more in control. Set time for regular meals, time with family members, exercise, daily chores and other recreational activities.
Get plenty of sleep
Getting enough sleep is important for both body and mind. Sleep repairs, relaxes and rejuvenates our body and can help reverse the effect of stress.
Good sleep habits (also known as sleep hygiene) include:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- If possible, make your sleeping area quiet, dark, relaxing and at a comfortable temperature.
- Limit your use of electronic devices, such as TVs, computers and smart phones, before sleeping.
- Avoid large meals, caffeine and alcohol before bedtime.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
- Connect with others
Keep in touch with family and friends and share your concerns and feelings with people you trust.
Connecting with others can lift our mood and help us feel less stressed.
Eat healthy
What we eat and drink can affect our health. Try to eat a balanced nutrient dense diet and to eat at regular intervals. Drink enough fluids. Eat lots of fresh seasonal fruits and vegetables if you can.
Move regularly
Regular daily exercise can help to reduce stress. Focus reducing time sitting and moving more. All movement counts – this can include walking, stretching and posture changes, not just traditional cardiovascular or strength activities.
Limit time following news / media
Spending too much time following news on television and social media can increase stress. Limit the time you spend following the news if it increases your stress.
But what if you have ignored the symptoms and signs? Can you recover? Of course you can. It just takes time.
How can you recover from burnout?
Acceptance and taking action are the best way to start recovering from burnout. So if you’re struggling you need to:
- Ask your loved ones for support – opening up to your friends and family will help relieve some of the stress and help with external support
- Consider the options – for example, if your job is causing the most stress, you could come up with a plan to find another one or request adjustments in yur current role. Understanding your options can help remove fear of the unknown.
- Prioritising personal health: As soon as a person realizes they’re suffering from burnout, they should immediately take steps to prioritise their personal wellbeing. Burnout often coincides with neglecting one’s personal health, so returning to regular exercise, healthy eating habits, and proper sleep are basic burnout recovery steps.
- Allow yourself to rest – giving yourself rest and plenty of sleep can help you recover from the feeling of exhaustion that accompanies burnout.
- Mindfulness and meditation – relaxing activities such as yoga, mindfulness and meditation can give your brain time to think and help reduce feelings of stress.
- Creating a new path forward: Recovery from burnout should always include defining a new path forward. Ask yourself what’s possible for you post-burnout. Consider how you’d like your life to look now that you have a new opportunity to reframe your view of yourself and your work.
If you are struggling or know some one who is. Please reach out.
Do not let your battery run flat. On average, it takes twelve months for the body and nervous system to recover, sometimes years to fully recover.
For more information about how we can help you and your people better understand and manage stress, (and prevent burnout), please get in touch today. We have many solutions available, including new for 2024 – individual, team and organisational stress risk assessment solutions.
Be the first to know about them here by completing our SRA Enquiry Form
