10 Signs You Might Be Burning Out
And What To Do About It
"Burnout is what happens when you try to avoid being human for too long."
~ Michael Gungor
Overwhelm and burnout are becoming more and more common; one survey suggested more than half of respondents reported feeling burnt out. And as burnout becomes more common, there is a danger that we normalise it.
Having burnt out once and nearly burned myself out a second time just a year later, I’ve realised that I can never stop paying attention to the signs. As a recovering perfectionist, there will probably always be a part of me that inadvertently pushes myself to the edge and beyond.
What is burnout?
Burnout is a state of chronic stress and physical, mental and emotional exhaustion that impedes your ability to function effectively.
It's insidious. It's like a slow puncture, gradually deflating over time. It makes it hard to recognise, especially for those of us who are already pretty disconnected from our bodies and their signals.
Burnout isn't the same as stress
Many of us put on a brave face, showing the world what we think it wants to see.
One way to think about stress is as too much. It’s believing that there are too many demands, too much pressure, too much to cope with physically or mentally. Too much to do, too many responsibilities, too many expectations, and it's all too much to handle.
Being burnt out is like feeling there isn’t enough. No matter how hard you work or try to concentrate, you aren’t getting enough done. You haven’t got enough strength emotionally or physically to take on a new task or face the new day. It feels like you’ve got nothing left to give, like you aren’t good enough, and you may struggle to see the point in even trying.
It's moving from a state of continual hyperarousal and living life with the accelerator fully down to a state of hypoarousal and the brakes being stuck on.
Who's at risk?
Perfectionists and overachievers can be particularly vulnerable to burnout. With our 'can-do' personalities and driven by high standards, we can easily miss the warning signs as we can stuck in our heads. Tending to push through and dismiss long hours, taking on heavier workloads, and putting more pressure on ourselves to excel, we can risk pushing through our body’s physical signs they are overworking until they have got no more to give.
Burnout doesn't have to be work-related. I've seen first-time mums burnout from chronic people-pleasing and over-giving.
Signs to watch out for
(Many of these symptoms are associated with other illnesses and conditions so if you identify with this list, please see a health professional to rule out any other underlying causes).
Feeling more tearful than usual can be a sign of burnout
Feeling tired all the time, even if you're getting plenty of sleep
Having no enthusiasm or motivation to do things that you normally enjoy
Feeling frustrated, cynical, disillusioned or more pessimistic than usual
Struggling to concentrate or pay attention
Having a harder time than normal making decisions, especially about small, inconsequential things
Feeling more irritable or anxious
Feeling disconnected, apathetic or hopeless
Withdrawing from friends and family
Relying on self-medication (caffeine, alcohol, drugs, food, sex, TV, smoking, social media) to feel better
Always being "on", even when you're taking some downtime
What You Can Do
The most important thing you can do is to respect your limitations and give yourself the time to recharge that you so desperately need.
Having limitations doesn't make you a failure and doesn't mean you're not enough. It means you're human and you have finite energy. Our energy is finite and as soon as you think it isn't, burnout becomes a problem
If being a busy person is part of our identity, it can be really hard to accept that we need to slow down. It's so easy to see relaxation as a waste of time, taking us away from something more productive. And of course, we need to be productive in order to be successful, right?
Even when I am relaxing, I notice that I'm still striving to do it "right" or to make sure that's it worthwhile.
What I've learned from my own experience of burnout and from managing stress in conflict zones is that downtime is always worthwhile. As human beings, we simply cease to operate if we don't create the conditions to relax.
As capable as our nervous systems are to respond to threats and stress, they are also designed to rest and recuperate after stress. In the so-called "Rest and Digest" mode, our bodies naturally heal and recover. As our bodies soften and relax, so do our minds clearing themselves of old ideas and making space for new ones.
The best thing you can do for yourself to prevent and to heal burnout is to be still.
Sometimes, “being still” looks like stepping away from the laptop and sitting with a cup of tea for five minutes. Other times, it means taking at least an hour for lunch and being outdoors. It might mean sitting to meditate for 20 minutes or lying on the floor in Savasana for a few moments.
Being still is less about the body being still, although that can help. It's more about having the opportunity to turn your attention inwards and to tend to whatever's there.
Finding Calm - Essential Tools to Reduce Stress and Create Breathing Space is a Tiny Course full of short, practical ways to find some more stillness. In about an hour, you will learn simple, practical tools to create some breathing space so you can focus on what's really important to you when overwhelm threatens to overwhelm you.
This course will give you tools to bring yourself back to the present moment and reduce overwhelm and chaos. It will help you find the mental space to respond, rather than react, to the world.
It’s not a cure for burnout. But it might just help you generate enough space to start tackling the underlying causes.