Spotting the signs of exhaustion early
Burnout is characterised by a state of mental, physical and emotional exhaustion. But these signs aren’t always easy to spot. Especially if you’ve been under stress for some time. The symptoms can creep up on you when you least expect them. But when we recognise early signs, they’re easier to address. So keep an eye out for the signs below in you and others that you know:
- Feelings of emptiness
- Trouble sleeping or fatigue
- Becoming irritated easily
- Changes in appetite
- Difficulty concentrating
- Sense of failure and self-doubt
- Loss of motivation
- Isolating from others
- Headaches
Causes
Stress affects everyone differently. There’s no one cause. But generally, external events tend to trigger burnout. Some potential causes include:
- Job demands
- High-pressure environment
- Neglecting own needs (sleep, healthy diet, hydration)
- Too many responsibilities
- Emotionally demanding situations
Preventing burnout
The best way to beat burnout is by prevention. Once you’re burnt out, it can be hard to make a comeback, but the self-care methods below should help you combat burnout before it takes over.
Seeking help
Asking for help can be a challenge, but sometimes it’s necessary. Don’t put too much pressure on yourself and add to the stress. Try to resolve the situation by speaking to others. If it’s your job role that’s causing you stress, speak to your manager and see if there are any adjustments you can make. If it’s your home dynamic, try to open up and communicate how you’ve been feeling. Getting this off your chest can ease some tension.
Set boundaries
You can only give to others when you take care of yourself first. Remember—everyone has limits. Set boundaries for yourself, your work and your relationships. Try not to take on too much and know that it is ok to say no. Ensure you have enough free time to do things for yourself, even if it’s just 15 minutes each day—it makes all the difference. Finding balance in life is hard. But with a little conscious effort, we can continue to work towards it.
Creativity
Research shows that creative arts interventions can lead to a significant reduction in stress. These activities include art, music, dance, and drama. So try squeezing in a spot of creativity where you can. It could be doodling for ten minutes, dancing in the shower or listening to your favourite song. These snippets of creativity will help reduce your stress levels.
Mindfulness
Mindfulness involves bringing your attention to the present moment. This can help you challenge the negative thinking that comes from chronic stress. When our attention is in the now, it takes away future worries. We can reframe our perspective and relax into what is happening now. It helps us to find more joy and gratitude even amid challenges.
Normalise taking time to unplug
We live in a fast. Paced. World. Technology connects us, but it also creates a constant stream of communication that’s difficult to keep up with. Levels of workplace stress and mental health problems are also rising, with one in four experiencing a mental health problem each year.
It’s time that we normalised taking time to unplug. Putting a pause on the fast pace and tending to our wellbeing. This way, we can build up burnout resilience and protect our physical and mental health in the process. Sometimes all it takes is a few days rest.
