Many of us end each day feeling utterly exhausted. This is perfectly normal, given that most of us are meeting the demands of a 9-5 (or later) job while also attending to our children and their needs, not to mention the needs of our spouses and extended family members.
So, waiting for that moment when you can put your feet up at the end of each day is extremely common among adults aged 30 and above. But what do you do when you also wake up feeling exhausted every day? Is this something to worry about? Is this the beginning of burnout?
The medical community says that this factor alone does not constitute burnout. It is when extreme exhaustion at any time of day leads to incapacitation—the inability to function—that it becomes a syndrome rather than a malady.
What are the tell-tale signs?
Burnout does not happen suddenly. It is an accumulation of stress and fatigue over time that slowly establishes itself in the body and mind, making someone feel like they cannot cope anymore.
Feeling incredibly stressed and being unable to sleep over a period of time is one of the signs to look out for. This, in turn, can lead to feelings of detachment, isolation and ineffectiveness. A person then feels that they cannot break out of this hopelessness. Therefore, burnout is a combination of physical and mental exhaustion.
This state of exhaustion can bring about forgetfulness and inability to concentrate. As a result of this, anxious feelings begin to set in, as does anger. Then, it becomes a domino effect of a loss of appetite, illness and depression. What’s worse is that a loss of appetite and the absence of proper nourishment leads to a drop in one’s immunity making a person more inclined to illnesses.
Further to this, the physical manifestations of burnout include chest pains, shortness of breath, gastrointestinal pains, headaches, dizziness, palpitations and fainting.
Making it through
The term ‘burnout’ is used quite loosely these days, with everyone generally experiencing a great deal of physical and mental exhaustion due to the fast-paced lifestyles that have become the norm rather than the exception.
Therefore, people need to make sure that what they are experiencing is burnout and not exhaustion before attempting to deal with the issue. This is not to say that exhaustion should not be addressed, but rather that burnout being the more serious form of exhaustion, needs to be given adequate attention and resolved properly.
The first step in this is to admit that you are experiencing burnout. The problem is that many people do not want to admit to others that they are burning out, even if they have acknowledged the signs themselves. The necessity to keep on going due to the feeling that admitting burnout may mean the loss of one’s job or the loss of others’ faith in you, is common.
However, once there is acceptance and admittance, then one needs to take action to alleviate stress. To do this, the catalysts for stress need to be distanced. If it is work then one needs to take a step back and opt for a break to recover. This break could be a short one, or could even mean leaving that stressful job behind. After all, what is more important—your job or your family and your health?
Making these decisions and dealing with your mental health may not be easy on your own. If that is the case, don’t hesitate to seek the help of a professional. Most often, speaking to a stranger about your troubles can be very helpful.
Once you start to recover, revisit those activities which bring you joy. Perhaps it is an early morning run, an evening stroll on the beach, a bicycle ride with your spouse or just some time to read a book. Whatever brings you happiness and calms your nerves, pursue those activities.
In addition to this, keep a record, or journal, of how you are feeling each day. Be kind to yourself and accept your limitations. This is not a weakness. Admitting to yourself and your family members that you need a break can be the difference between recovery and total breakdown.
Eat and exercise well to allow your body to heal. And as you do this, also set boundaries at work and with those whose demands are the stressors in your life. When these stressors are reduced, sleep will also come easily so that you can enjoy a full night’s rest!
Don’t rush the process
There’s no specific timeline to recover from burnout. It could take weeks, months or years. Whatever it is, give yourself that time. It is better to lose a few months or years of your life finding your way rather than losing the rest of your life to total incapacitation.
Remember: anything worth having will always be worth fighting for.
(Anouk De Silva)