What is emotional burnout?
Burnout refers to a state where you feel exhausted, both mentally and physically. Burnout can cause you to lose your enthusiasm, joy, and motivation, making it difficult to get up, engage in relationships, or go to work. It can have a profound impact on your entire life.
When 1) circumstances are beyond your control or 2) you are being asked to do things that aren’t in alignment with your personal values and goals, you are at risk of burnout.
The Brain and Body’s Impact
The body’s stress response system is activated by burnout. This is the sympathetic nervous system. It is responsible for our body’s “fight-or-flight” response. When there is a threat, the sympathetic nervous system activates brain and body responses. This gives you the energy and focus needed to fight the stressor or flee from it. The sympathetic nervous system becomes stuck in a fight-or-flight cycle when you’re exhausted. This can cause damage to many parts of the body, including your brain, and may lead to stress-related conditions such as heart attacks, stomach ulcers, or tension headaches. Your problem-solving skills and rational thinking abilities are not at their best. This could impact your personal and professional life, as well as your work. You may feel numb or unable to react emotionally. Because you lack the energy and motivation to feel the emotions, it is possible that you aren’t feeling the highs or lows. You may also feel anxious, worried, or tense all the time because of your increased level of anxiety. This is called chronic stress.
How to tell if you are at risk
1) Take a look at yourself and see if there have been any stressful situations recently.
2) Pay attention to whether you feel tired more than usual. Do you feel physically tired?
3. Do you feel mentally slow and sluggish.
4) Do you feel overwhelmed or have trouble making decisions?
5) Do you feel emotionally numb?
There are ways to get back on track
Restore and replenish your health by going back to the basics.
1) Make sure you have more time to sleep
2) Eat healthier foods
3) Take some time to take care of yourself, even if it is just for a few minutes each morning
4) Take some time to do pleasant things with people you like, even for an hour per week.
5) Identify the root cause of your stress. Then, work on finding solutions. If you feel the need for help, it is worth speaking with family, friends, and professionals.
6) Practice diaphragmatic (or belly) breathing to lower the levels of arousal caused by fighting or flight. Deep breaths should be taken from the diaphragm, in through the nose, and out through your mouth. This will lower your heart rate and blood pressure as well as re-regulating stress chemicals. You can also regulate your emotions.
