Burnout: How to recognize the symptoms and how to navigate through it.
Burnout is different from a bad week. We’ve all experienced them. Burnout creeps up. Imagine your bathroom has a leaky pipe quietly dripping behind the wall for months or even years. The pressure builds up until the pipe bursts. Water gushes through the wall.
Burnout is when you feel like every day is filled with stress until you reach the tipping point at which everything seems futile. But burnout is having a bad day every day.
Everyone has bad days. They can snowball. A bad day could turn into a bad week. A bad week can turn into a bad month. A bad day or a collection of bad days is different from burnout because you know you will bounce back. You can still enjoy your life, even in the toughest of times.
Burnout can lead to an inability for a person to function successfully on a professional, social, or personal level. It steals your hope. It stifles motivation. It sucks you dry.
Burnout can be a cruel thing. Burnout is a real problem. It steals your hope. It stifles motivation. It sucks you dry.
How can you tell if you are burned out or getting close to it? Three distinct symptoms characterize burnout.
Three Signs of Burnout
- Burnout is characterized by both emotional and physical exhaustion. Doctors have even diagnosed some with Chronic Fatigue Syndrome. This state of mind can cause a feeling of dread, even when there are no critical personal or work responsibilities. Even things that used to bring joy can become a chore. Burnout can cause chronic insomnia, even though people are exhausted. The inability to recharge and rest causes a lack of concentration and focus. This can manifest as panic attacks or other physical symptoms such as chest pain, difficulty breathing, stomach pains, migraines, and stomach aches. The symptoms can become so disruptive and severe that they make it impossible to deal with daily challenges or even the pleasures of life.
- 2. Cynicism and detachment: People who are burnt out tend to be perpetual pessimists. They see the glass as more than half-empty. They see the glass as empty and have no reason to fill it. Common are feelings of hopelessness, worthlessness, and inability to connect with others’ empathy or accept their consolation. They withdraw into themselves and avoid socializing. They eventually move into total isolation, driven by the desire to shut out everyone. The hopelessness transforms into a sense of helplessness, creating an automatic response to any suggestion: “what the hell is the point?”
- Feelings of ineffectiveness and self-doubt can accompany burnout. They still get to work. They still do their job. Still, they join their family at dinner and take care of household chores. They do so in a robotic way. Performance suffers because there is no passion, no enjoyment. The simplest tasks take longer. They find excuses to justify their ineffectiveness and procrastinate. Things that used to be easy now seem impossible. They are physically present, and they do function on some level. They’re not the same person they used to be and are acutely aware of it. As you can imagine, this only reinforces the feelings of exhaustion and detachment.
Relax and take a deep breath before you panic and assume that you are suffering from the above.
All of us have experienced burnout to some degree. They are so familiar because they are a normal part of everyday life. The difference between a challenging period and burnout can be a matter of a few degrees or drops of water from the leaky pipe behind that wall.
You might be going through a rough patch right now. This doesn’t mean that you are burnt out. I want to share some stories that resonate with you and give tips on recognizing and avoiding burnout.
The Burnout Story: A Personal Experience
Burnout was first apparent during my first separation. While the divorce proceedings were finalized, my ex-husband lived with me and our toddler son. I was working full-time, involved in my community, and had a high-stress, long-distance commute. In addition, I tried to maintain a sense of normalcy in my home for my son’s health and well-being. This was not easy, as you can imagine. I was not eating well. I stopped meditating, something I had sworn I would never do. I had reached an unsustainable speed and was cutting myself off from friends and family that once brought me so much joy.
One morning, I woke to discover that I was blind. I was blind in both of my eyes. I was completely blind in both eyes. It was a whiteout. I didn’t realize it, but at that time, I was terrified of not seeing my son ever again. After many tests, doctor visits, and exams, I was finally diagnosed with Uveitis, an autoimmune disease. My doctors eventually treated the symptoms, and I regained my sight.
It took me losing my sight to realize that I was burnt out.
Since my diagnosis in 1993, I have learned that the onset of the illness was probably triggered by prolonged stress (and eventually burnout). Stress can trigger autoimmune conditions. Every time I was stressed in the first few years after my diagnosis, I would get a flare-up and lose some of my vision. As I grew older, I realized that I had to take control of my diet, lifestyle, mindset, and environment if I wanted the chance to see my son’s face. With the help of my family and friends and my return to meditation, I made some fundamental changes to my life. It took me losing my sight to realize that I was burnt out.
Early signs of burnout: Recognizing the early signs
You can prevent burnout by recognizing the signs of it. My second burnout experience occurred in 2016 when I was president of a mid-sized private firm with about 3,000 employees. I commuted for nearly three hours a day and was heavily involved in my son’s school and extracurricular life. I also increased my political activism, campaigning for candidates and causes I believed in. This time, unlike the burnout I experienced over a decade ago, I was married to a supportive, loving partner. A caring and expansive meditation community backed my daily meditation. I became more aware of my body’s messages and was in tune with it. The first time I noticed the difference was at work. I started feeling unmotivated, and tasks that took me only a few minutes to complete were now tricky. Each day I felt like I had accomplished nothing.
I began to dread the Sunday evenings and felt physically sick as I drove into the office Monday morning.
During the weekends and evenings, I felt drained of energy and lost any desire to do things that used to bring me joy. I began to dread the Sunday evenings and felt physically sick driving to work on Monday mornings, thinking about the week ahead. I was lucky enough to be able to go on a family vacation for two weeks in the summer and spend time deep in nature. After two weeks of deep reflection, decompression, and reconnecting with my family, I became so ill the night before my return flight that I spent all night in the hotel’s bathroom. I realized that I was at the edge of burnout and that a high-paying job pushed aside my life priorities.
I decided to make a significant change and resign from my job with the help of my family and friends. I also took the opportunity to fulfill my dream of becoming a mindfulness instructor and enjoy the last few years my son was at home before he went to college. I avoided the black hole that is burnout by being aware of it, recognizing the potential consequences if I fell into it, and listening to my body, mind, and heart.
How to navigate your way out of burnout
Two things I recommend based on my personal experience.
- Commit to meditating for at least 10 minutes twice a day. This will reduce your daily stress and help you connect more with your emotions. You’ll also be able to hear what your body, mind, and heart are saying. If you find burnout symptoms persist and are bothersome; you should take two days off from work, family, and other stressors. ).
- Meditation Practice is one of my unbreakable habits. When I am quiet, everything becomes louder – my brain, body, and intuition. In these moments of solitude and silence, I receive feedback from each part of myself. I strongly recommend that meditation be a cornerstone in your life. It is a practice you can rely on when things get overwhelming.
- When you have the time, take some time for yourself. It was my saving grace. Find a place where you won’t be able to do work, answer work calls, or even read emails or text messages. Immerse yourself in nature is what brings you peace. Find a way to get away from your family if you feel it’s necessary. You can sleep, eat healthy foods, listen to podcasts or books, or do nothing. Burnout can occur if you do not feel lighter after a few days and still fear the day ahead. Ask yourself if this is something you have experienced before. Try to understand how you got to this point and determine the length of time you have felt this way. If you need to find out if this is stress, or something more serious, look back at the past. You may want to consult a professional if you suspect burnout or are unsure. At the very least, you can discuss your concerns within your circle.
