"Almost everything will work again if you unplug it for a few minutes, including you"
-Anne Lamott
Many of us quietly deal with burnout, especially when juggling work, personal goals, and relationships, while trying to hold ourselves together…all at once!
But what is Burnout?
Burnout isn't just being tired. It's emotional, physical, and mental exhaustion caused by ongoing stress, and it may feel like you're ‘drowning’. It could be from work, caregiving, or just constantly doing (guilty!). You may feel like you've hit a wall, and no amount of sleep or caffeine is helping.
Common Signs Of Burnout
Here is a list of common signs that you may be relating to, or you can keep in the back of your mind - just in case.
1. Constant fatigue
Even after a full night’s sleep, you still feel drained and foggy. Or you may be finding it difficult to get much sleep at all.
Even after a full night’s sleep, you still feel drained and foggy. Or you may be finding it difficult to get much sleep at all.
2. Emotional numbness
You’re not particularly sad, you just don’t feel much at all. You’ve become detached or indifferent.
You’re not particularly sad, you just don’t feel much at all. You’ve become detached or indifferent.
3. Irritability or mood swings
Things that wouldn’t normally bother you now set you off quickly.
Things that wouldn’t normally bother you now set you off quickly.
4. Trouble concentrating
You're finding it hard to stay focused, even on small tasks. You keep zoning out or making mistakes.
You're finding it hard to stay focused, even on small tasks. You keep zoning out or making mistakes.
5. Losing passion for what you love
Whether it’s your job, hobby, or time with others, these things aren't feeling exciting anymore.
Whether it’s your job, hobby, or time with others, these things aren't feeling exciting anymore.
6. Headaches, muscle tension, or digestive issues
Your body is talking, even if your mind is trying to push through it.
Your body is talking, even if your mind is trying to push through it.
7. Increased cynicism or negative thoughts
You feel hopeless or overly critical, especially of yourself or of things/people around you.
You feel hopeless or overly critical, especially of yourself or of things/people around you.
Ways to begin healing
Burnout doesn't mean you're failing - it just means that you've been doing a lot, and trying so hard for so long, that it's now time to pour some of that effort into healing 💕
1. Create space to rest
Block out time to do absolutely nothing. No guilt. No pressure. Your nervous system needs it. We know that this can be hard, so you could maybe try setting yourself small and simple goals, like setting an alarm for 15 minutes and just doing nothing.
Block out time to do absolutely nothing. No guilt. No pressure. Your nervous system needs it. We know that this can be hard, so you could maybe try setting yourself small and simple goals, like setting an alarm for 15 minutes and just doing nothing.
2. Set boundaries (gently, but firmly)
Start saying “no” to things that deplete you. You don’t owe your energy to everyone, and we really do mean that.
Start saying “no” to things that deplete you. You don’t owe your energy to everyone, and we really do mean that.
3. Reconnect with slow joy
Drink your tea slowly. Walk barefoot on the grass. Watch the clouds. Eat your lunch outside without a device. Let yourself be soft for a while.
Drink your tea slowly. Walk barefoot on the grass. Watch the clouds. Eat your lunch outside without a device. Let yourself be soft for a while.
4. Talk it out
Whether it’s a therapist, a coach, or a trusted friend, try not to hold it all inside.
Whether it’s a therapist, a coach, or a trusted friend, try not to hold it all inside.
5. Move your body gently
Stretching, yoga, or even slow walks. Movement helps release stress that’s built up in your body.
Stretching, yoga, or even slow walks. Movement helps release stress that’s built up in your body.
6. Unplug regularly
Digital burnout is real, and it may be causing more damage than you're noticing. Set app limits, or do a Sunday digital detox to recharge.
Digital burnout is real, and it may be causing more damage than you're noticing. Set app limits, or do a Sunday digital detox to recharge.
7. Nourish yourself
Warm, grounding meals. Lots of water. Supplements if needed. It's easier to heal if your body is supported.
Warm, grounding meals. Lots of water. Supplements if needed. It's easier to heal if your body is supported.
