Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet life’s constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place. Some people have been like this for so long they even become numb to the symptoms and cannot see how much they have changed. This has become more of a problem as more people have started to work from home and find themselves working more than ever. In this article, we look at the various causes of burnout and strategies you can use to avoid it altogether or get out of it if you are already in this stage.
The health problems associated with burnout are significant but one of the biggest is the effect the stress overload has on your immune system.
An unchecked stress response can cause repeated spikes in blood pressure increasing the chances of a stroke. You will begin to stockpile fat around the abdomen due to the high levels of the stress hormone cortisol being activated lowering IGF-1 and maintaining high levels of glucose in the bloodstream. This endless supply of cortisol greatly weakens the immune system and exposes the body to deadly diseases like diabetes and cancer.
Signs of burnout are not limited to physical symptoms as they can be emotional and behavioural.
If you are not sure you are in the burnout stage ask yourself these questions.
•Are you feeling less motivated to work or exercise for example?
•Are you tired, even if you have had a good sleep?
•Are you constantly moody?
•Do you find it hard to enjoy things you normally find fun?
These are all signs that you are overly stressed and exhausted, and it is time for you to make some changes.
Difficulty sleeping, anxiousness, easily irritated, feeling tired, headaches, changes in normal dietary habits, increased consumption of alcohol, lack of motivation, procrastination, isolating yourself from family and or friends, are other signals you are exhausted.
What Causes Burnout?
The causes of burnout can vary for all of us, for some it could be work related, whereas others it could be lifestyle related or even be driven by their personality traits. Let me explain this in more detail.
Work related burnout could be due to over-working at home, by constantly checking and replying to emails late at night, or even feeling like you have no control or little control over you work.
Lifestyle related burnout could be attributed to working too much without relaxing, you may have the pressure of home schooling now to cope with, feeling a lack of supportive relationships or not getting enough sleep.
Personality trait related burnout can be driven if you like me and are a perfectionist, for nothing ever seems good enough and you can easily work yourself into the ground. I am aware of when I am doing this and know how to find my “off switch” to allow my mind to take much needed rest.
I know for myself I tend to obsess about minor details and become a perfectionist when I sit down to write articles or film videos. Years ago I would spend way too long tedious tasks and get angry that it was taking so long and not coming out the way I wanted it. I was constantly stressed and tired and found it hard to let go and relax.
To help you find your off switch here are some simple tips to avoid the burnout trap.
How To Avoid Burnout
Set Your Alarm
Routine is important for staying on track and it is vital you get up at the same time each day. Have a shower, eat your breakfast, and make you get dressed and avoid working in your pyjamas.
Define Your Workspace
Designating a specific area which is only used for working is very important for keeping work separate from your home life. If possible, try to use a room furthest away from your living area of your house as this helps to keeping the living area as a relaxation and family area where you mind can take a break from work pressures and the grind.
Take Regular Breaks
Stop for exercise breaks and meal breaks. If you have to set an alarm on your phone to remind you to get up and move around. I always make an effort to go outside and get some fresh air by shooting a few hoops on my basketball court in the backyard. You could easily go for a walk around the block or to the end of the street and back to clear the mind. Not only is this great for your physical health but your metal health as well.
It is very important to have designated meal breaks where you eat away from your workspace and not in front of your computer.
Exercise Every Day
Some people like to start the day with exercise whereas others prefer to do it later in the day. Whatever works for you is fine, just make sure you exercise for at least 30 minutes every day. Whether it is lifting some weights at home, taking the dog for a walk, a run by yourself or taking the kids for a ride on the bike, make time to move.
Turn Off Technology At Night
At the end of the workday turn off the computer. DO NOT check emails later as they will be there tomorrow. Switch off your phone and avoid looking at social media to give your brain time to relax.
You must be very strict with this rule as the temptation will be very strong to take a quick look at Facebook or what is going on with Instagram. If you can stay disciplined with this you will find that you become much more productive and efficient with your time during the day. Who doesn’t want that?
Have A Set Time To Go To Sleep
Having a set bedtime is equally as important as a set wake up time. Our working hours may be a bit more flexible when working from home, but this does not mean you can stay up late watching TV. The repair work on our body is completed during our sleep and if it is compromised we expose our body to illness and injury. Always get to bed by 1030pm at the latest!
Eat Healthy Food
What we eat can have a huge impact on our mood and energy levels throughout the day. Avoid sugary snacks or comfort foods, reduce junk food, and avoid drinking too much caffeine as all these things can wreak havoc on our energy and blood sugar. Drink plenty of water and eat healthy meals that include vegetables with good quality proteins fat.
Summary
If you’re feeling like you might be suffering from burnout take a close look at the way you’re working at the moment. Sometimes all you need is to make some small lifestyle changes like the ones listed in this article to help structure your day. Finding a routine and setting some ground rules are very important on keeping the work life separate from your home life.
About The Author
Nick Jack is owner of No Regrets Personal Training and has over 20 years’ experience as a qualified Personal Trainer, Level 2 Rehabilitation trainer, CHEK practitioner, and Level 2 Sports conditioning Coach. Based in Melbourne Australia he specializes in providing solutions to injury and health problems for people of all ages using the latest methods of assessing movement and corrective exercise.
References
•Movement – By Gray Cook
•Eat Real Food by David Gillespie
•How To Eat, Move & Be Healthy by Paul Chek