Recognizing and Preventing Burnout
Signs You're Burning Out
Recognizing the signs of burnout can help you to identify when it’s time to implement self-care. Here are some common symptoms of burnout:
High blood pressure
Getting sick more often than usual
Headaches
Trouble sleeping
Trouble concentrating
Depressed, anxious, or irritable mood
Loss of interest or pleasure
Thoughts of quitting or giving up
Fatigue
Gastrointestinal problems
As a therapist, I talk about self-care and avoiding burnout all the time. But to be honest, I am tipping burnout right now. I am managing being a wife, a mom, a homeowner, and an entrepreneur. There are so many moving parts to my life and sometimes it feels impossible to manage them all. It feels like there is literally always someone who needs me or something that needs to be done.
I can tell that I am on the brink of burnout because I feel tired all the time. I have trouble sleeping and I dream about my responsibilities. The breaks that I have been managing to take consist of me lying on the couch and binge watching my new tv show, just to block out reality for a few moments. The problem is that those moments are too short and unproductive. Another symptom I am experiencing is my social battery being low. My social life has been reduced to chatting with the person I work with and family obligations. All of this is out of my norm, so I know that it’s time for me to check in with myself.
After talking to my therapist- yes, even therapists need therapy- I realized that I am not following my own advice and I have been neglecting myself. The truth is that another symptom of me approaching burnout has been avoidance. I also realized that I’m truly not hiding it well. The chaos in my mind is made evident by the chaos of the pile of laundry that is undone, the kitchen cabinets that need to be cleaned, the car that needs to be detailed, and the work tasks that have not been completed. It also shows up in the way I interact with others. I realize that I’m not mommy-ing, wifey-ing, friend-ing, or anything else-ing to the best of my ability.
So now, it is time to create a game plan so that I can get it together and add balance to my life. Here are the steps I am taking:
Open my calendar and block off a few hours for self-care on my schedule. I don’t even know what that will look like yet, but it’s on the calendar.
Prioritize my needs. Coping skills are healthy and useful when they address the current need. While I need a break, what is most important is cleanliness, organization, and structure. That’s why the break is scheduled for next week.
Ask for help. I will have my husband and children help around the house this weekend. Reminder to myself: taking care of our home is a team job. Also, I will be looking for a once a month housekeeper to deep clean.
Unplug and disconnect. This weekend, I have closed my social calendar to friends and family. I will rest at home and get some house work done. Unless for emergencies, I am limiting others’ access to me. That means I’m not running to help others, giving advice, listening to problems, scheduling clients, or updating my professional social media accounts.
Spend some time outside. Sounds like crawfish at city park to me! This will allow me to breathe in fresh air, soak in the sun, relax, and engage with nature.
The goal is to not fall into burnout, but to turn it around and show up next week with my crown sitting high and my light shining for myself and for those around me. I recognize that if I reach burnout, none of that will be possible.
While the symptoms of burnout are pretty much consistent throughout different types of people, your self-care prescription can vary depending on your needs, your personality, and different times and seasons. This is my prescription for my current circumstance; however, sometimes my self-care looks like hanging out with my girls, going on trips, having a glass of wine, or dancing the night away at a bar. Self-care is personal and safe. Remember to assess and prioritize your current needs when mapping out your self-care prescription. How do you know when you are tipping burnout and what steps do you take to take care of yourself? If you don’t have an idea, it’s time to start thinking about it now. For additional help, contact a mental health professional. You can’t pour from an empty cup.
With Elite Love,
Phyllis
