Burnout: What is it and what will it take to feel rested?

I can’t shake this exhaustion: What will it take to feel rested and motivated?

Consistent feelings of exhaustion in both the body and mind, was a way of living for me. It didn’t matter if I finally had a day to sleep in and “catch up”, although I did appreciate those rare days of rest in between the chaos of living and chasing work experience; a sleep-in here and there was not able to banish the everlasting soul-drained way of living. That’s what it seemed to be for me, a way of living. I felt as if I was drowning in responsibilities, hopeless for any positive change in my situation. I couldn’t understand that natural motivation that I would hear great leaders speak of. I often thought about my potential to contribute something to the world, but couldn’t imagine how it could ever transpire physically, the thought alone made my eyes roll back and prompt daydreams of my beautiful, cozy bed. I felt as though every task was categorized as an “I have to”, rather than “I want to”.

Burnout. A state of being emotionally or physically drained to the point that one cannot perform functions meaningfully (Gladding, 2018). It is a psychological syndrome, characterized by emotional exhaustion, feelings of cynicism and reduced personal accomplishment (Koutsimani et al., 2019).

Have you ever you felt the dreaded combination of:

• Mental, emotional and physical exhaustion

• Lingering tiredness, constant and limiting fatigue

• Empty and devoid of motivation, lack of interest, decreased satisfaction

• A sense of running on an empty tank

• Hopelessness for positive change in your situation

• Feelings of detachment from your life

• Intense frustration and other negative emotions

• Cognitive problems, forgetful

• Common features of depression-like symptoms, excessive stress

Whether or not we have reached the extreme end of the burnout experience, it is beneficial to understand and be aware of the concept before we reach a point of such emotional depletion. It is important to listen to our body and recognize where we might fit on the burnout scale, helping us to “catch it before it spreads”.

There are five common stages of burnout:

• Honeymoon phase: High satisfaction, energy, commitment, creativity

• Onset of stress: Common stress symptoms

• Chronic stress: Intensity in stress levels

• Burnout: Symptoms become increasingly difficult to cope with

• Habitual burnout: Ongoing mental, emotional and physical exhaustion

What are the causes of burnout? As with any illness, symptoms and causes of burnout differ from person to person. Studies have shown that burnout has become increasingly common, likely due to prolonged or repeated stress. Specific reasons are unique to our own journey:

• Work

• Parenting

• Romantic relationships

• Overcoming hardships

• Life changes

• Daily challenges

• Or any of the many opportunities for prolonged stress to appear in our lives

How do I deal with exhaustion and burnout? Remember you are not alone, and there are resources to help you overcome your personal challenges.

  • Evaluate your options

  • How do I begin to prioritize self-care?

  • What are my specific needs?

  • Is psychotherapy or counselling the right fit for me?

  • Seek support

  • Benefits of psychotherapy

  • *Link: https://www.growthwellnesstherapy.com/psychotherapy-services

  • Focus on the long-term

  • Rather than a quick fix, it is about positively altering your way of life

  • Prioritization of yourself, scheduling time to explore self-care and self-love

  • Build your foundation, find ways to take care of your core

  • Consider the “BioPsychoSocial” (BPS) approach

  • Biological: Physiological elements, such as sleep, exercise, proper nutrients (examine your diet, try to get some superfoods in your system and set a schedule to hydrate regularly)

  • Psychological: The influence of thoughts and feelings, aim to reduce stress, be mindful of mental health needs

  • Social Environment: Influences and perceptions of social relationships, consider how your relationships affect your life (positively or negatively)

  • The interconnection of these three components contribute to form an extensive understanding of human beings and the problems experienced in life. The importance of this framework is the interconnection of all three of these components, when working towards an outcome of holistic wellness.

What can I do to feel better right now? Tips for a boost in energy and motivation:

  • Movement and regular exercise: A quick boost in serotonin

  • Sleep: Take short naps when you feel the need

  • Relaxing activity: Do something you enjoy, whether it’s a 15-minute walk around the block, read a chapter of your favorite book, take an hour after work to whip out your paint brushes, or take 5 minutes to do nothing but sip your coffee in silence

  • Establish a wind-down routine: Determine a “cut-off” period to turn off your work computer and other relevant outlets

  • Reflect on your personal boundaries: Unplug and delegate certain times to complete tasks or communicate, don’t let others create your personal boundaries for you

  • Get organized: A clean space will help to relax the mind

  • Mindfulness: Take in simple moments, appreciate being in the now, try meditation and grounding exercises

  • Don’t let “outside energy” negatively affect your mood: Reminder, the only thing we can control is ourselves, we cannot control the actions of others

  • Develop a “mental treasure chest” of inner resources that you can pull from, a go-to affirmation in times of need. For example, a “go-to happy memory” or “imaginative time-out spot” that brings you to a place of peace while you’re stuck in a stressful situation

When we reach a point of burnout, our body will prompt us to recognize and prioritize time for personal self-care, dedicated to our mental and physical rest and rejuvenation. Restoration from burnout is possible. From personal experience, it was as if my eyes were opened to what life could be; the possibilities of becoming the creator of my own dreams on earth. I understood that my biggest barrier was myself, and I had not been prioritizing my “BioPsychoSocial” (BPS) needs. I didn’t consider the concepts of time and consistency in relation to holistic growth. Once my cup felt as though it was being refilled and consistently taken care of (or at least, being considered), the bigger things in life started to come together, uniting my “micro-skills” to create a healthy “macro-life”. My mental state was prepared to conquer my abilities, through active yearn for growth and self-discovery.

A key takeaway is the importance of caring for your foundation; you cannot build a sturdy house on a sandy, unstable ground. We are able to better care for others when our own oxygen mask is secured.

Remember, you are not alone. If you would like to explore how one of our clinicians can help you on your journey, please contact our administration team to set up a free consultation.

References:

- Gladding, S. T. (2018). The Counseling Dictionary: Vol. Fourth edition. American Counseling Association.

- Koutsimani, P., Montgomery, A., & Georganta (2019). The relationship between burnout, depression, and anxiety: A systematic review and meta-analysis. Frontiers in Psychology, 10, 24.

- Pinel, J. P. J., & Barnes, S. J. (2018). Biopsychology (10th ed.). Pearson Education.

Amanda Maitland, RP (Q)