Burn Out; a state of mental and physical exhaustion.
It’s been a while since my last post, but a lot has happened. I’ve had multiple surgeries, found a new job, and most importantly, a new outlook on life. With so much going on (as I’m typing this, we are in the middle of a pandemic – COVID-19), I’ve been able to sit down and think through some of my experiences and the mental state it’s left me in. I know I’m not alone here. So, without boring you with my own experiences, just sharing 5 signs of burn out and ways to prevent them in the future is probably a bit more helpful.
5 Signs of Burn Out
Do you know the signs of burn out? Like so many people, you don’t. Usually, you just push through because of so many reasons; children, parents, spouses, finances, etc. Although there are many signs of burn out, I will talk about the top 5.
- Lack of motivation. Have you ever been at work (whether it’s working a 9 to 5 or working from home as a business owner or a stay at home mom/dad), had a whole day planned of what you will tackle, but do everything but what’s on your list? If you do this more than not, you might be burned out. Detachment from your responsibilities seems to be the cure for you which isn’t always a good thing. Further, you will find that most of the remaining signs coincide with #1.
- Increased procrastination. If you are typically on top of everything and now your productivity is much lower due to procrastination, you might be burned out.
- Emotional exhaustion. If you are always mentally drained and feel stressed more times than not, you might be burned out. There is a book called “The Work/Stress Connection: How To Cope With Job Burnout” by Robert L. Veninga. It outlines the phases of job burnout.
- Constantly sick/low immune system. If you are always sick, you probably aren’t taking good care of yourself. Having a well-balanced meal is key to addressing lackluster energy. I’ve never heard anyone say that eating healthy makes them sick. Do a mental check and ensure you are eating a well-balanced meal as often as possible and drinking plenty of water.
- Alienate yourself from family and friends. Some who are burned out tend to want to be alone and avoid outings with family and friends. It is definitely normal to make time alone to recharge, but complete avoidance of others can be a sign of burn out.
The signs sound like stress, right? Burn out definitely leads to stress. In most cases, it comes from increased levels of stress and usually, we don’t recognize it as such. Personally, I had to realize that my job was the cause of burn out for me. You might identify other areas in your life that cause burn out. Once you identify that, you will be able to make the necessary changes.
Steps To Prevention
Burn out doesn’t just happen to those who work a 9 to 5. It happens to entrepreneurs, stay at home moms/dads, and students. The key is being proactive instead of reactive when it comes to your mental health.
I find a few things to be helpful in preventing burn out and I hope they do the same for you.
- Fix your chakras. One of my good friends is a Reiki specialist. Check her out here. Reiki is a form of energy healing that cleanses and balances the energy system in the body and supports mental clarity. Throughout my sessions, I found that I have most of the tools but I did not use them to help myself. Like anything, you have to put in the work. After each session, I take away new tools to implement and over time I began to see a change in my attitude and mental clarity. The goal is here to be proactive. So if you are actively addressing stress, you can avoid burn out.
- Yoga/Meditation. One of the things I try to do often is practice yoga and meditate. It’s another way I gain mental clarity. I honestly feel my best when I practice yoga and meditate. The minute I feel overwhelmed, I meditate; even if it’s for 2-3 minutes. Meditating in the morning before work and before bed has truly made a difference in my mental wellbeing. Meditation is one of those things you have to practice. When I first started, I got distracted easily. It was very difficult to quiet the mind; analyzing the day, thinking of things I didn’t do but need to do, cringing about events I wish didn’t occur; literally everything. So don’t give up if you can’t seem to focus at first. Like anything, it takes practice. Yoga and meditation help to quiet your thoughts of the past and future; therefore, keeps you focused on the present. I find that journaling helps after meditation. If there is something you can’t quiet during your meditation, journal about it. A list of my favorite yoga and meditation apps are here.
- Find a Hobby. For me it was photography. Growing up as an only child, I had a vivid imagination. I was very creative. But becoming an adult can cause you to lose sight of your creative side if you aren’t working in the arts. Working a 9 to 5 as an auditor isn’t the most creative job. I, like many, get so lost in the mundane. Therefore, easily losing sight of the things I enjoy.
- Seek Therapy. Sometimes talking through your thoughts with a professional who is there to literally listen and not judge is a great way to prevent burn out. I found that I am able to talk through a situation and figure out a solution I would not have otherwise figured out had I talked to a friend. No offense to friends (I have great ones and I love them), but they are there to love you and try to fix things when they see you are upset or struggling. And if you suffer from anxiety, like myself, you might even worry that they will judge you in the process (even if you know they won’t). Having a therapist allows you to talk through everything without those concerns.
- Make time for yourself. This is a big one when trying to prevent burn out. Those who are married, have children, taking care of family members, etc; it can be a daunting task to make time for yourself. I know you are thinking that numbers 1-4 requires making time for yourself. And they do. But, if you don’t particularly enjoy yoga and meditation or reiki sessions, don’t have the resources to attend therapy sessions, and/or don’t have a hobby, you still need to make sure you carve out time for yourself. Even if that means doing absolutely nothing. That is more than enough. You might find that sitting in a tub, finding a quiet spot to enjoy a glass of wine, or reading a great book is the perfect way to make time for yourself and unwind. Be intentional when carving out time. Schedule it weekly. You might find that journaling during this time is helpful as well. Just to get those thoughts out.
As you may have already experienced, burnout can cause issues at work, at home, and in life. It is possible to change this. The steps I take aren’t the only steps to preventing burn out, but they do work for me. Many times it takes you experiencing burn out more than once to really make the necessary changes needed to understand it and prevent it.
Have you experienced burn out? If so, share how you work through preventing it?
I am not a licensed therapist/counselor/life coach professional. These are all opinions of my own and what I have used for myself only.
