<h2><strong>Can’t Say NO and Love to Overwhelm Yourself: Feelings of Daily Burnout</strong></h2><p>I love working hard and finding tasks to fill my day. It’s hard for me to say no when someone offers me an opportunity. I’m the type of person who needs to fill their calendar with productive tasks that have a deadline; otherwise, I feel lazy and unsatisfied. I struggle with this because I often overburden myself and say yes to every opportunity that arises. While the mantra, “You miss 100% of the shots you don’t take” ~ Wayne Gretzky, resonates with me, it’s not always a good thing. I believe that saying yes to everything will lead to the best opportunities in life, but if I can’t handle them, if I feel worse about myself, if I can’t function, how can I make the most of those opportunities? Let’s talk about burnout.</p><p>Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It can affect anyone, from professionals and students to caregivers and stay-at-home parents. Understanding what burnout feels like, recognizing its symptoms, and knowing when and how to seek help are crucial for maintaining mental well-being. In this blog, I’ll share my personal journey with burnout, the symptoms to watch for, and the contents of my mental health toolkit that help me manage and prevent burnout.</p><h2><strong>What Burnout Feels Like</strong></h2><p>Burnout manifests differently for everyone, but there are common experiences that many people share. For me, burnout feels like a constant state of exhaustion and dissatisfaction, where no amount of sleep or rest seems to make me feel relaxed or at ease. I found myself becoming increasingly irritable, snapping at loved ones over trivial matters. Tasks that I used to enjoy and accomplish with ease now felt overwhelming and insurmountable. My brain overworks itself and gives up on everything; I don’t even want to brush my teeth anymore because what’s the point?</p><p>Emotionally, I felt detached and numb, struggling to find joy in activities that once brought me happiness. It was hard to concentrate or think clearly. Physically, I experienced frequent headaches, muscle tension, and restlessness.</p><p><strong>Recognizing the Symptoms of Burnout</strong></p><p>Recognizing the signs of burnout is the first step toward addressing it. Here are some common symptoms to watch for:<br><img src="https://lh7-us.googleusercontent.com/HBWdQpuB59cRWi-GV_a4AR_VccSjvHXpz8NG36EPrR8jMAZ7UN4qMfAGL0EDjEzSt4X4Eq3RMwV-kiojki1a89_Agb1HN0hc5-wAbRAhiKLQXkoHVIW4VvPp7Tc8htmQKJcsLCeO9ThK5LM6B81citA" width="284" height="160"></p><ul><li>Emotional Exhaustion: Feeling drained, overwhelmed, and unable to cope with daily demands.</li><li>Depersonalization: Developing a cynical attitude towards work, colleagues, or responsibilities, and feeling detached or disconnected from them.</li><li>Reduced Performance: Experiencing a decline in productivity and efficiency, often accompanied by feelings of inadequacy and self-doubt.</li><li>Physical Symptoms: Suffering from chronic fatigue, headaches, digestive issues, or other stress-related ailments.</li><li>Cognitive Impairment: Struggling with concentration, memory, and decision-making.</li><li>Behavioural Changes: Withdrawing from social interactions, neglecting responsibilities, or turning to unhealthy coping mechanisms like excessive drinking or overeating.</li></ul><h2><strong>Getting Help</strong></h2><p>Acknowledging that you are experiencing burnout is a critical step towards recovery. It’s important to seek help when you recognize the symptoms, as burnout can lead to more severe mental health issues if left unaddressed. Here are some steps to take:</p><ul><li>Talk to Someone: Reach out to a trusted friend, family member, or colleague. Sometimes, just talking about what you’re going through can provide relief and perspective. Peer support is critical at this time; your peers know what you are going through, and you are not alone.</li><li>Seek Professional Help: A mental health professional, such as a therapist or counsellor, can offer strategies and support tailored to your situation. They can help you develop coping mechanisms and work through the underlying causes of your burnout.</li><li>Communicate with Your Employers/Task Givers: If your burnout is work-related (like mine), have an open and honest conversation with your employer. They may offer solutions like adjusting your workload, providing additional support, or granting time off to recuperate.</li><li>Take a Break: Sometimes, a temporary break from your routine is necessary to recharge. This could be a short vacation, a mental health day, or simply stepping away from responsibilities for a while to rest and recover. Taking a break always gave me a sense of refreshment where my brain wasn’t zooming around all the unfinished documents I had to do.</li></ul><h2><strong>My Mental Health Toolkit</strong></h2><p>Over time, I have developed a mental health toolkit that helps me manage and prevent burnout. These tools are personalized to my needs and can be adapted to suit yours:</p><ul><li>Mindfulness and Meditation: Practicing mindfulness and meditation helps me stay grounded and present. It reduces stress and promotes a sense of calm. Apps like Headspace and Calm offer guided meditations that are easy to incorporate into a daily routine. The voice on Headspace soothes me so much when meditating.</li><li>Exercise: Physical activity is a powerful stress reliever. Whether it’s a morning jog, a yoga session, or a dance class, moving my body helps me release tension and boost my mood. I normally do yoga, as running makes me more hyped up and would add to my burnout.</li><li>Adequate Sleep: Ensuring I get enough restful sleep is crucial. I establish a regular sleep routine from 9 or 10 PM to 7 AM – making sure your sleep cycle is normal is the most important thing. I don’t drink coffee or tea and I try to avoid screens before bed. Make sure where you study or work is not on your bed because your mind will think it’s working even if you are resting on your bed. </li><li>Healthy Eating: A balanced diet rich in fruits, vegetables, and whole grains fuels my body and mind. I avoid excessive sugar and processed foods that can lead to energy crashes and mood swings. As much as I love Nutella, it reduces my stamina and gives me mood swings.</li><li>Peer Support: Maintaining strong connections with friends and family is essential. I make time for regular catch-ups, whether it’s a coffee date, a phone call, or a group activity. My friends always know how to distract me and cheer me up.</li><li>Creative Outlets: Engaging in creative activities like writing, painting, or playing music provides a therapeutic release and helps me express my emotions. I often paint or do beads, but I was also taking up embroidery recently. </li><li>Time Management: Prioritizing tasks and setting realistic goals prevents me from feeling overwhelmed. I use tools like planners and to-do lists to stay organized and manage my time effectively.</li><li>Setting Boundaries: Learning to say no and setting boundaries protects my time and energy. I communicate my limits clearly and ensure I have me time.</li><li>Gratitude Journaling: Writing down things I’m grateful for each day shifts my focus from stressors to positive aspects of my life. This practice fosters a sense of appreciation and contentment.&nbsp;</li></ul><h2><strong>Final Thoughts</strong></h2><p>Burnout is a serious and pervasive issue that can impact every aspect of your life. Recognizing the symptoms and taking proactive steps to address them is essential for maintaining your mental health and overall well-being. Developing a personalized mental health toolkit can provide you with the resources and strategies you need to manage stress and prevent burnout.</p><p>Remember, seeking help is not a sign of weakness but a courageous step towards recovery. Whether through professional support, personal practices, or a combination of both, you can find your way back to a place of balance and vitality. Prioritize your mental health, listen to your body, and give yourself the care and compassion you deserve.</p><p><br>&nbsp;</p>

Amna Mohammed

What it Feels Like: Burnout

PacificSource Health Plans

Horizon Blue Cross Blue Shield of New Jersey

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