Holiday Burnout
What to look for during this holiday season!
And just like that….the holidays are almost upon us once again. It certainly can be the most *wonderful* time of the year. But sometimes the holidays can also be quite stressful. And, often with the new year, we may look back and take stock. What worked this year….what maybe could be improved. Last time we talked about our sympathetic (“fight or flight”) nervous system and how it has been primed for sensitization with all the stresses we experience on a daily basis. Let’s take it a step farther and look at burnout. According to the American Psychological Association, burnout is “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.”
We often tend to associate burnout with our jobs. It’s been especially prevalent in the news with healthcare professionals and teachers during the pandemic. Sometimes burnout can creep into other aspects of our lives: it can sneak up on us, where you are beyond “too tired to function.” Or maybe you like to stay busy, stacking up your to-do list with so many tasks that you don’t notice. Burnout often happens when work-life balance becomes dysregulated.
Some common causes of burnout include:
Unrealistic work expectations
Micromanagement
Isolation
Lack of support and trust
The symptoms of burnout can be divided into two categories.
Physical
Perpetual fatigue and difficulty sleeping
Upset stomach
Getting sick more often (decreased immune response)
Frequent headaches
Mental and Emotional
Irritability
Depression and heightened emotional responses (getting angry easily)
Feelings of worthlessness
Difficulty with concentration
Some people often ask if burnout is the same as depression? The symptoms of one can often mirror the other. One major difference is that burnout is not considered a medical condition. Burnout is also often related to a specific situation or environment that gets the ball rolling. In other words, change the situation, the burnout may improve. Depressive symptoms tend to be more generalized.
So what can we do about it? One of the most important things is to talk about it. Whether to your family or friends, co-workers or even your boss — if they feel approachable. It may also be helpful to seek out a licensed counselor who specializes in burnout. Addressing your mental health is essential. It may also be helpful to schedule personal breaks and check-ins. This can be daily or hourly. Set an alarm on your phone and take a moment to reflect, maybe a deep breath. Exercise is also a good idea. Whether that’s using that same alarm to take a 2 minute walk or going to the gym. Practicing mindfulness and working on being emotionally present could also help. Whatever it is, establishing a daily routine that implements these tools is essential.
Burnout is often associated with work. But the pandemic has showed us that burnout can affect all different parts of our lives. It’s important to keep an eye out for it. Our “hustle” culture can make us particularly vulnerable. And with the holidays coming up, it’s important to check in with yourself — and add in the self care tasks that help protect your heart and your mind!
<3 The Recharged Performance Therapy Team
References
https://positivepsychology.com/burnout/
https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516
https://www.healthline.com/health/mental-health/burnout-recovery
https://health.clevelandclinic.org/signs-of-burnout/