How to recognize the signs and symptoms of habitual burnout?31.08.2022
Although pressures in everyday life can be unavoidable, habitual burnout occurs when we are constantly under high stress and find ourselves exhausted.
Habitual burnout can be a severe form. It is caused by any situation that increases our stress levels over a prolonged period. This could include emotional demands we are unable to meet or physical exertion. Burnout is not just a stressful week. It’s a physical and emotional condition that can cause serious health problems.
Our experts can help you understand the signs and steps to overcome burnout.
HABITUAL BURNOUT SYMPTOMS
Although symptoms of burnout can seem unusual, they should alarm bells ring, says Dr Nicky Payne is a psychologist at Middlesex University and an associate professor of psychology. Habitual burnout, however, is more serious. She says that symptoms can become so common in your life that it is difficult to distinguish from the normal, which can lead to depression and anxiety.
Habitual burnout can be characterized by:
- Feelings like numbness or cynicism, and indifference
- Chronic fatigue, both mental and bodily,
- Neglecting to take care of your personal needs such as hygiene, nutrition, and sleep
- Escapist behavior, such as smoking or drinking,
- Insomnia and other sleep issues
WHAT CAUSES HABITUAL BURNERY?
Habitual burnout is most often caused by work, but it can also be caused by parenting, relationship, or exercise problems.
Dr. Payne says that burnout can develop in several stages. Dr. Payne says that chronic stress and frustration can lead to burnout and apathy. This is where you feel mental and physical exhaustion, indifference or depersonalization, and less personal achievement. Habitual burnout can occur if burnout is not treated.
It’s important to understand the differences between stress and burnout. Understanding the characteristics that make burnout and chronic burnout distinct will help you decide the best course.
HOW DO YOU RESTORE FROM HABITUAL BURNOUT?
The good news is that our bodies are also incredibly resilient and, given the right care and attention, can heal and move back towards balance and harmony, says UKCP psychotherapist and trauma specialist Kate Merrick.
Habitual burnout is something you should seek out help for. It’s also important to set boundaries and prioritize rest. The experts will show you how to support yourself during the recovery process.
6 WAYS YOU CAN REBURN HABITUAL BURNOUT
1. CHECK IN TO YOUR SUPPORT NETWORK
Asking for help is a key component of recovering from burnout. To alleviate despair and overwhelm, it is important to seek help if you have reached a point where burnout is becoming a habitual.
For support, reach out to family, friends, and/or partners. To discuss the possibility of scaling down your workload, if your burnout is due to work, schedule a meeting between your manager and HR.
2. SET IMMEDIATE BOUNDARIES
Dr. Payne says, “It is important to address your own approach to life as well as your work and home environment. So think about the changes you could make and talk to your partner, employer, or coworker.” Dr. Payne says that delegating tasks can help reduce the workload. Prioritizing more meaningful tasks may help you find meaning. And asking for flexibility in your work schedule may help you maintain a work-life balance.
Multiple studies, including those by Curtin University or the University of Campania, have shown a link between perfectionism and burnout. It may be necessary to set boundaries and be clear with yourself and your priorities.
“We all need rest. But some people need more than others, depending on their responsibilities and vulnerabilities,” Dr Elena Touroni, a consultant psychologist who co-founded The Chelsea Psychology Clinic. Perfectionists are more likely to experience burnout because they push themselves to the limit.
3. SCHEDULE IN RECUPERATION AND REST
Rest is a key component in our recovery when we are ill. Habitual burnout can also have serious consequences for our health. It’s important that we take a step back and relax. This will require most people to physically prioritize tasks in order to have more time and energy.
There are also short-term methods to promote relaxation, such as breathwork. Dr Touroni says that breathing techniques can help with stress management. Deep, slow breathing promotes calmness in the body and mind.
Exercise is another way to release adrenalin and excess energy after stressful days. It also helps us to learn how to manage stress better. Dr. Payne says that exercise stimulates endorphins production and other feel-good hormones. This boosts mood, energy levels, and supports our immune system. Research by the University of Naples, also found that cardiovascular exercise, such as running, strength training or boxing, can improve cognitive function and nervous system regulation.
4. PRIORITIZE YOURSELF-CARE
Dr. Payne says that physical activity, meditation, or relaxation exercises, along with making time for personal interests, activities, and time spent with friends and family are all essential in recovering from burnout.
An analysis by the Archives of Psychiatric Nursing shows that mindfulness-based training can improve job satisfaction and teamwork among practicing nurses. This has led to a decrease in cases of burnout.
Merrick says that incorporating embodied mindfulness into our daily lives will help us slow down, get out of our busy heads, and connect to our bodies. This can help us become more present and alert when we are nearing our limit. It will also allow us to recognize the needs of our bodies.
5. SEEK HELP
Understanding the root causes of burnout is crucial in helping you understand why it happened. Although meditation and journaling can be helpful, talking to a counselor or therapist can help us identify our feelings and provide practical solutions.
Merrick says that talking to a therapist can help us recognize any thoughts, beliefs and unhealthy patterns of behaviour that could have contributed to our burnout. Low self-esteem, perfectionionism, inability to identify our needs, and difficulty setting boundaries are all issues that can lead to overwhelm.
6. REALIZE WHAT IS IMPORTANT
When we feel well, we give our best. Dr. Touroni says that mental, emotional, and physical health are all important. We need to ensure that our work lives are not overbearing and that we do things that give us a sense of well-being and enjoyment. Focus on what is important to you. Instead of trying to accomplish more, how about you stop running around and focusing on yourself?
CAN BURNOUT BE MADE PERMANENT
Merrick says that burnout can have long-lasting effects if it is not addressed and treated. “Prolonged levels chronic stress can increase our stress hormones, specifically cortisol. Elevated cortisol levels can lead to health problems.”
Many studies have shown the dangers of chronic stress, including the Chandka Medical College as well as the University of Newcastle. High levels of cortisol can lead to serious health problems like type 2 diabetes and cardiovascular disease if not addressed.
Dr. Payne says that while burnout can be irreversible, there is always a way to get back. She says that once burnout becomes a habitual, professional psychological help will likely be needed.
Cognitive Behavioral Therapy (CBT), which helps you to change your thinking and behavior, is called Cognitive Behavioral Therapy. You may have to give up the ideal of perfection. Talk to your doctor to request a referral. If possible, take advantage of confidential workplace employee assistance programs.