Have you made emotional wellness a priority for yourself and your family? According to the National Wellness Institute, wellness is defined as an active process through which people become aware of and make choices toward a more successful existence. This process calls on us to become mindful agents of our feelings and reactions and to cultivate strength and resilience so that we can continue to thrive, no matter what life throws our way.
How To Recognize Burnout
The positive, affirming qualities of wellness can feel remote and far away for those who suffer from prevalent mental health disorders like anxiety and depression, as well as those who are overworked, stressed, and exhausted. Throughout the COVID-19 pandemic, burnout has become a frequent topic of conversation in workplaces, wellness environments, and households. Burnout is a response to unmanageable pressures and expectations. Just last year, as many as half of all United States workers felt burned out due to their job demands. By December 2021, 4.3 million Americans quit their jobs in what will go down in history as the Great Resignation. While burnout is often triggered by work-related overwhelm, it is related to systemic issues of inequality and a lack of autonomy. Depression, feelings of helplessness, and a lack of motivation are often associated with burnout. Still, research also shows that its symptoms show up in our bodies. Here are some physical symptoms of burnout to be aware of as you navigate the complexity of balancing life and work:
- Sleeplessness. Insomnia is a common symptom of burnout and is rooted in chronic stress, which interferes with the hormonal system that regulates our sleep cycles.
- Exhaustion. Feeling heavy and fatigued during and after work is another typical indication that you might be burnt out.
- Emotional eating. Stress hormones can impact appetite – though this plays out differently for different people. Some people might feel inclined to eat rich, heavy comfort foods to cope with burnout, while others might lose their appetite.
- Stomach aches. Nausea, indigestion, and gas affect most people who suffer from burnout.
- Lowered immunity. Do you feel like you’re constantly getting a cold? Burnout may be to blame.
These symptoms may sound familiar to you and might seem easy to ignore. After all, society tells us to work hard, and financial stresses can lead us to take on enormous workloads. However, if burnout goes unacknowledged or untreated, it can lead to more severe issues, such as anxiety, depression, feelings of isolation, numbness, and social discomfort. Prolonged burnout can impair a person’s ability to focus and perform simple tasks like driving or cooking and can make it difficult for them to care for family members.
Coping with Burnout: Self-Care and Tough Conversations
There is no one-size-fits-all cure for burnout. People handle stress differently, and their behavior might change depending on what they’re going through at any given moment. Self-care is a much-discussed way to address stress and exhaustion. Interestingly, the National Wellness Institute points out that “wellness is a conscious, self-directed, and evolving process of achieving full potential.” In other words, a person must want to take care of themselves to experience the benefits of wellness and mindfulness. For those who aren’t already carving out time for self-care, it can feel daunting or challenging to get started. Here are some ways to show yourself some gratitude and hit “pause” on your to-do list.
- Spend time in nature. Perhaps there’s a hike you’ve wanted to try, a beach you miss visiting, or a neighborhood you love walking through. Take the time to see an inspiring place and soak up some sunshine and fresh air. Being outdoors stimulates creativity and is proven to enhance your mood. Plus, the more you move around, your body will feel healthier.
- Get some high-quality exercise. If you’ve been feeling overwhelmed, fatigued, or unable to make time for exercise, treat yourself to some endorphin-boosting movement. Get active in a way that feels natural and enjoyable for your body. Dance to your favorite album, dust off your bike for a spin around the park, swim at your favorite pool or set out on a pleasant walk. The important thing is to make it feel good and focus on physical enjoyment, both during your workout and after. Exercise helps reset your nervous system by directing your focus away from stressors and can help regulate your appetite and sleep.
- Find a snuggle buddy. When was the last time you hugged a friend or family member or cuddled with somebody dear to you? Physical contact is therapeutic, and the benefits are reciprocal! Get cozy and make your self-care a gift to someone you love.
- Try mindful breathing. Centering your attention on your breath can be a powerful way to recharge. Not only does deep breathing lower your heart rate and blood pressure, but it also changes your energy level and can help balance your mind. Plus, you don’t need to buy anything or go anywhere – just close your eyes and inhale.
- Cook up a nourishing meal. Why not fill your plate with colorful fruits and veggies? Experiment with a spice you don’t use every day or a new type of grain. Healthy foods are beautiful, and appetizing, and make you feel more alive.
- Take a social media diet. Use self-care as an excuse to take a break from social media and excess time online. It is no secret that scrolling Instagram, TikTok, or Facebook can cause FOMO on a good day and sadness or low self-esteem on a worse day. Try taking social media apps off your phone for a while and see what happens to your mood.
Ultimately, self-care is all about pausing and being a good friend to yourself. It is worth noting that not all experts recommend self-care as the single source of relief from burnout. As one psychiatrist put it in the New York Times, self-care “lays the blame and responsibility on those with burnout and implies that they should do more to feel better.” Indeed, self-care risks becoming yet another thing to do. For this reason, people suffering from burnout should consult with a primary care doctor or mental health professional to find help dealing with their physical and emotional symptoms.
For those who are overworked, the solution can be tricky, but powerful. Alerting a manager or supervisor to feelings of burnout can help, especially if a person shows up with constructive ideas. Access to quiet areas in the workplace, keeping snacks or coffee in the break room, and the ability to leave the workspace for meals are just a few small changes that can add up to a big difference on an emotional level.
At Maryvale, we prioritize creating a positive, healthy experience for individuals and families in our community. Learn more about our mental health services and the many ways we support people to live affirming growth-oriented lives.
