This is a post about BURNOUT. Burnout is something that has hit me pretty hard the past two weeks and I am still struggling to recover. And when I say it hit me hard, I mean it hit me HARD!!! Like, I hit a wall and felt like I could barely get out of bed.
As I progressed through the past couple of weeks, not only did I radcially shift my daily habits with the help of my doctor, but I also did alot of research. As it turns out, burnout is a really serious problem in our society. So, I thought that I would share with all of you what I have learned about this unspoken, but all too real, epidemic.
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What is Burnout?
According to the research, Burnout is “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.”
Essentially, Burnout is your body’s way of forcing you to stop and recover.
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Symptoms of Burnout:
Physical Signs and Symptoms
- Feeling tired and drained most of the time.
- Lowered immunity, frequent illnesses.
- Frequent headaches or muscle pain.
- Change in appetite or sleep habits.
Emotional Signs and Symptoms
- Sense of failure and self-doubt.
- Feeling helpless, trapped, and defeated.
- Detachment, feeling alone in the world.
- Loss of motivation. Increasingly cynical and negative outlook.
- Decreased satisfaction and sense of accomplishment.
Behavioral Sings and Symptoms
- Withdrawing from responsibilities.
- Isolating from others.
- Procrastinating, taking longer to get things done.
- Using food, drugs, or alcohol to cope.
- Taking frustrations out on others.
- Skipping work or coming in late and leaving early.
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Things to Know About Burnout
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#1: Burnout Often Happens at the Worst Possible Time
Burnout is not exactly convenient. By its very nature, it is the result of chronic stress, which is usually correlated with busyness. Simply put, Burnout will often hit you when you are busiest. At the time when you need energy the most, your body will have zero left to give.
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#2: Burnout is NOT the Same as Stress
Burnout is the RESULT of stress, but is NOT THE SAME THING as stress. Here is a quote that I found that says it well:
“Stress, by and large, involves too much: too many pressures that demand too much of you physically and mentally. However, stressed people can still imagine that if they can just get everything under control, they’ll feel better. Burnout, on the other hand, is about not enough. Being burned out means feeling empty and mentally exhausted, devoid of motivation, and beyond caring. If excessive stress feels like you’re drowning in responsibilities, burnout is a sense of being all dried up.” (link)
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#3: Burnout is FAR more common than anyone cares to think
In one study, 70% of people reported burnout in the past year.
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#4: Burnout is NOT just psychological, although your mind certainly plays a role
Burnout involves a PHYSIOLOGICAL response that your body makes as a result of prolonged stress. So, thinking that you’re just going to “tough it out” or “decide to be more positive” isn’t going to cut it.
Essentially, your body has burned through all of your critical neurotransmitters, like dopamine, serotonin, and adrenaline (ALL of the neurotransmitters that lead to positive emotion and motivation). This is your body’s way of forcing you to STOP and REST!
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#5: The American mindset of “just work harder” makes us predisposed towards Burnout
I think this mentality is shifting as employers begin to understand that happy and healthy employees are worth the investment and actually produce greater ROI. However, as Americans, by and large, we are still wired to ACHIEVE and PRODUCE.
While I love the mentality of ACHIEVEMENT, I also firmly believe that it must be tempered with the reality of sustainment over the long haul. Life is a marathon, not a sprint.
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#6: Burnout is linked to depression and anxiety
Based on the physiological component of Burnout (depletion of positive energy neurotransmitters like dopamine, serotonin, and adrenaline), it should come as little surprise that the only emotions that are left are those linked to negative emotional states, like depression and anxiety.
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How to Combat and Prevent Burnout
Here’s what the literature has to say concerning combatting and preventing burnout:
#1: Turn to Other People
- Reach out to those closest to you
- Be more sociable with coworkers
- Limit Contact with Negative People
- Connect with a community that is meaningful to you
#2: Reframe the Way you Look at Work
- Try to find value in your work
- Prioritize balance in your life
- Take time off work
#3: Reevaluate Your Priorities
- Set Boundaries
- Take a break from technology
- Nourish your creative side
- Set aside relaxation time
- Get plenty of rest
#4: Train Smart! Exercise is Medicine
- Consider 30 days of yoga and walking only
- Replace cardio with strength training
- Don’t forget about rest days
- Keep training moderate. Avoid high heart rates (fitness trackers are excellent tools to track heart rate variability).
#5: Support mood and energy with healthy diet and supplements
- Minimize sugar and refined carbs
- Reduce intake of caffeine
- Intake more Omega-3 fatty acids, Vitamin C, and Vitamin B5
- Avoid Nicotine
- Use alcohol in moderation
- Consider adaptogenic herbs like Ashwaganda, Lion’s Mane, and Rhodiola
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Conclusion
As we enter this New Year, everyone around us is making new resolutions about how they can do more, accomplish more and BE MORE! But, in all of the rush to achieve and accomplish, make sure to set aside time for rest and priorities. This is where a personal mission statement and a Commander’s Intent for your life can be invaluable.
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Jayson Downing is a former Marine Corps Captain and now works as a business owner, author, writer, speaker and podcaster dedicated to helping people find the Warrior Spirit inside of themselves.
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