Navigating Burnout.
Burnout. It's a word we hear often, especially in today's fast-paced, high-pressure world. As a therapist, I've seen firsthand how burnout can creep into our lives, slowly draining our energy, motivation, and joy. I want to share some tips that have not only helped my clients but have also been vital in my own journey to manage and prevent burnout. It’s not a perfect system and I always revert back to these basics when I see burnout signs in myself.
Understanding Burnout
It’s helpful to fully understand what burnout is. It's more than just feeling tired after a long week. Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It often manifests as a lack of enthusiasm for your work, feelings of cynicism or detachment, and a sense of ineffectiveness or lack of accomplishment.
Recognizing the Signs
The signs of burnout can be subtle at first, but they build over time. Here are some common symptoms:
Physical Symptoms: Chronic fatigue, insomnia, frequent illnesses, headaches, and muscle pain.
Emotional Symptoms: Sense of failure, self-doubt, feeling helpless or trapped, loss of motivation, and increasing negativity.
Behavioral Symptoms: Withdrawing from responsibilities, isolating from others, procrastinating, turning to substances to cope, or extreme shifts in eating or sleeping patterns.
Tips for Preventing Burnout
Set Boundaries: Setting boundaries is crucial. Learn to say no when your plate is full. It's not about being selfish; it's about self-preservation. Respect your limits and communicate them clearly to others.
Prioritize Self-Care: Self-care is not a luxury; it's a necessity. Make time for activities that rejuvenate you, whether it's reading, sitting down for a meal, gardening, coloring or spending time with loved ones. This is the hardest one for me and I have had to reframe how I view self-care. It can be a 20 minute break where I drink my tea without my children overstimulating me with random noises or taking a few deep breaths from the walk to the car to my next task. It can be in small doses and add up over the course of the day and week.
Develop a Routine: A consistent daily routine can provide structure and stability. Ensure your routine includes time for rest, physical activity, and healthy meals. Regular sleep patterns are especially important for mental and physical health. It’s okay for your routine to vary and have flexibility. Continued review of your routine is helpful to make sure it’s maintaining its usefulness for you.
Stay Connected: Maintain strong connections with friends, family, and colleagues. Social support is a powerful buffer against stress. Don't hesitate to lean on your support network when you need it.
Practice Mindfulness: Mindfulness practices, such as doing things one mindfully (eating a snack and noticing its texture, flavor, scent, taste, engaging senses) and deep-breathing exercises, can help you stay grounded and present. These techniques reduce stress and enhance emotional regulation.
Set Realistic Goals: Break your goals into manageable steps and celebrate small victories along the way. Unrealistic goals can set you up for failure and increase stress.
Tips for Managing Burnout
Acknowledge Your Feelings: The first step to managing burnout is acknowledging it. Don't ignore the signs or push through the pain. Accept that you're experiencing burnout and that it's okay to seek help! Every therapist has a therapist and at the top of the therapist chain is the ultimate therapist boss who’s probably struggling too!
Seek Help: Therapy can be a valuable resource as it helps you explore the underlying causes of your burnout and develop strategies to cope and recover. Life coaches are also great resources if you want more direct advice and task-oriented support.
Take a Break: If possible, take time off work even if it’s just a half day, leaving a little early and taking a pause at a coffee shop, or a staycation if you can’t get away or afford a full vacation. A change of environment can do wonders for your mental health and doesn’t need to be fancy or a grand gesture. Use this time to rest and engage in activities that bring you joy.
Reevaluate Your Priorities: Reflect on what truly matters to you. Sometimes, burnout can be a sign that your current path isn't aligned with your values or passions. Consider making changes that bring more fulfillment and balance into your life.
Practice Self-Compassion: Be kind to yourself. Recognize that burnout is not a sign of weakness but a signal that something needs to change. Give yourself permission to rest and recover - knowing that it’s okay that your rest may not be like others. I find gardening in the summer heat restful and I know that’s not everyone’s recovery moment! How I know it’s restorative is that I feel more present after and that’s what you can gauge recovery and rest off of.
My Personal Journey
As a therapist, I've also faced moments of burnout and continue to fight that challenge. The emotional weight of my work can be heavy, and there are times when I need to step back and care for myself. I’ve learned that seeking support, setting boundaries, and prioritizing self-care are not just tips I give to my clients, but essential practices in my own life. My clients get to see the human side of me when I say “I had to take a mental health day, let’s reschedule” or “I won’t be available this afternoon, I’m resting.” Clients want to see that their therapist is human too and has bad days, let’s be honest it makes us feel a little bit better to know that therapists aren’t these super zen, calm beings 24/7!
Remember, managing and preventing burnout is an ongoing process. It's about making intentional choices every day to care for your mental, emotional, and physical well-being. By recognizing the signs early and taking proactive steps, you can navigate the terrain of burnout and emerge stronger and more resilient.
