And what can we do to help ease symptoms?
In recent years, reports of ‘burnout’ have become common-place. The word ‘burnout’ itself has become part of day-to-day vocabulary. In the simplest terms, studies show that 1 in 4 adults feel unable to manage stress levels in their lives, and 91% of adults in the UK admitted they experienced high or extreme levels of pressure or stress at some point in the past year.
Given these statistics, it is likely that you or someone you know is struggling. But what does ‘burnout’ actually mean?
What Is Burnout?
Burnout is defined by the World Health Organisation (WHO) as “feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativity or cynicism towards one’s job; and reduced professional efficacy.”
Initially, the term burnout was used to describe challenges related to the workplace, but it is important to acknowledge that it is not just job-related stress that can make you feel exhausted and depleted. In today’s world, our bodies and minds are exposed to many demands, leading us to feel burnout.
Constant deadlines, work stress, parenting, money worries, relationship problems, social media, world issues, caring for others and all the pressure we put on ourselves can add up, leading to a chronic state of stress. Regular, prolonged stress without enough time to recover can change the way our nervous system functions, causing it to lose its ability to down-regulate.
This is the state referred to as ‘Burnout’.
What are the symptoms of burnout?
Key symptoms include:
– Feeling overwhelmed
– Feeling tired despite adequate sleep
– Trouble falling asleep or staying asleep
– Dependency on caffeine
– Sugar cravings
– Brain fog
– Lack of enjoyment in life
– Feeling unmotivated
– Exhaustion
– Decreased stress tolerance
– Reduced productivity
– Low blood sugar
– Feeling mildly depressed
If you experience some of these signs occasionally and they are short-lived, there is no need to worry. Everyone experiences these symptoms from time to time. However, be mindful if these signs become long-standing. We’ll talk about some strategies you can try to ease the symptoms, but other wise you should never hesitate to seek external help if you can’t see a a route to improvement.
Simple Steps to Help Combat Burnout
Optimise Your Sleep
Quality sleep is essential for recovery. Why not try the following ways to improve your shut eye:
– Ensure your last meal is 3 to 4 hours before bed.
– Stop working or engaging in stressful activities or conversations at least 2 hours before bed.
– Turn off bright lights and screens at least 1 hour before bed.
– Keep your phone out of your bedroom.
– Maintain a consistent sleep-wake routine.
– Use essential oils such as lavender before going to bed to promote relaxation.
Restore Your Nervous System
Engaging in relaxing activities can help restore balance to your nervous system. Consider the following:
– Practice yoga or take a walk in nature.
– Schedule regular rest times throughout your day.
– Practice mindfulness or meditation.
– Try to move your body every day, even if it’s just a short walk.
Lighten Your Load
Reducing stress and finding joy in your daily life can make a significant difference. Consider these ideas:
– Engage in activities that bring you joy.
– Make meaningful connections with others.
– Don’t be afraid to ask for help and learn to say no when necessary.
– Write in a journal to process your thoughts and identify what you want to bring into your life.
Be Mindful of How You Eat
Nutrition plays a vital role in combating burnout. Remember these tips:
– Ensure your blood sugar levels are balanced by eating regularly and choosing nutritious foods.
– Aim to eat at least 80% whole foods.
– Replace sugary drinks with healthier options.
– Ensure your snacks are balanced with equal amounts of carbs, protein, and fat.
– Consider food supplements such as ashwagandha, rhodiola, and ginseng, which have been proven to help with burnout symptoms.
– Listen to your hunger cues—if you’re hungry, eat!
Seeking Support
If you recognise the signs of burnout in yourself, don’t hesitate to seek support.
Talking to your GP is a crucial step; they can provide a diagnosis and recommend appropriate treatments. Sharing your feelings with friends, family, or loved ones can also be immensely helpful.
Opening up about your experiences can make you feel less alone and more understood. Remember, you don’t have to navigate this journey by yourself.
When it comes to feeling well, remember.
Rest is not a luxury but a necessity for maintaining health and well-being. By acknowledging the signs of burnout and committing to regular rest, you can foster a more balanced, productive, and fulfilling life. Taking care of your body and mind is crucial, especially in today’s fast-paced world. Prioritising rest and self-care is the key to a healthier, happier you.