Fall is upon us! The weather is turning chilly, school schedules and activities are in full-swing, and the anxious anticipation of holidays, pressures of turning over your home décor each month for the next three months, and joys of managing family expectations is brewing! In my mind this is Burnout-kick-off season.
Coined by the psychologist, Herbert Freudenberger in the 1970s, burnout describes a severe stress condition that leads to severe physical, mental, and emotional exhaustion. It’s worse than ordinary fatigue, and can actually decrease your ability to manage or cope with day-to-day stressors. It can yield a sense of exhaustion and dread, and color the lens through which you experience life in a more negative or pessimistic shade.
Burnout doesn’t go away on its own and, if left unaddressed, it can lead to serious physical and psychological illnesses like depression, heart disease, and even diabetes.
Who Gets it?
While helping professionals, medical professionals, and first responders are especially prone due to the nature of their work and career, people caring for children can also have this type of extreme exhaustion. A recent study found that, just like doctors and business executives, mothers and fathers can also burn out.
How does it happen?
Burnout doesn’t hit all at once, but instead, is progressive. Psychologists Herbert Freudenberger and Gail North have outlined the 12 phases of this stress syndrome:
- Excessive drive/ambition. Common for people starting a new job or undertaking a novel task, too much ambition can lead to burnout.
- Pushing yourself to work harder. Ambition pushes you to work harder.
- Neglecting your own needs. You begin to sacrifice self-care like sleep, exercise, and eating well.
- Displacement of conflict. Instead of acknowledging that you’re pushing yourself to the max, you blame others.
- No time for nonwork-related needs.
- Denial. Impatience with those around you mounts. Instead of taking responsibility for your behaviors, you blame others, seeing them as incompetent, lazy, and overbearing.
- Withdrawal. You begin to withdraw from family and friends. You lack direction and are cynical. Everything feels more burdensome.
- Behavioral changes. Those on the road to burnout may become more aggressive, have a shorter fuse, snap at loved ones for no reason.
- Depersonalization. Feeling detached from your life and your ability to control your life.
- Inner emptiness or anxiety. Feeling empty or anxious. You may turn to thrill seeking behaviors to cope with this emotion, such as substance use, gambling, or overeating.
- Depression. Life loses its meaning and you begin to feel hopeless.
- Mental or physical collapse.
How can I prevent it?
Stress and challenges are unavoidable and a necessary and inevitable characteristic of living. But the following steps can be taken to manage stress and avoid that full blown burnout collapse.
Exercise
Moving your body is counterintuitive sometimes when you’re exhausted, but even a 15 minute walk can make a difference in your mood.
Eat a balanced diet
Some research shows eating a healthy diet filled with omega-3 fatty acids can be a natural antidepressant. Adding foods rich in omega-3s like flaxseed oil, walnuts, and fish may help give your mood a boost.
Practice good sleep habits
Our bodies and brains need time to recover and reset, which is why healthy sleep habits are essential for our well-being. According to the National Sleep Foundation, avoiding caffeine before bedtime, establishing a relaxing bedtime ritual, and banning smartphones from the bedroom can help promote sound sleep hygiene.
Ask for help
During stressful times, it’s important to reach out for help. If asking for assistance feels difficult, consider developing a self-care “check-in” with close friends and family members so that you can take care of each other during trying times, or start building a relationship with a therapist!