Prioritize Your Mental Health: Do Not Ignore These Signs of Burn Out

Many of us have felt the heaviness of responsibility. Some of us have felt the stress of obligation. Staying up late to finish left over work or to meet a deadline? Checking work emails and accepting calls or texts while off the clock? Agreeing to do more work to cover for a coworker?

Are the projects piling up?

When these types of scenarios pop up, it is easy to think “just this once”, or “I’ll make sure this won’t happen again”. Over time, the weight of these emotions and dynamics can lead to burnout. In a culture filled with constant stimulation, over drive, and expectations, burn out has become increasingly common.

With mindful self-care and boundaries, we can prevent burnout.

What are some signs of burnout?

1) Lack of Motivation-Avoiding and ignoring tasks, difficulty to instill effort

2) Feelings of Defeat and Hopelessness-Feeling like you can’t complete tasks or even show up

3) Performance and productivity decline-Making mistakes, taking constant breaks

4) Change in emotional demeanor-Feeling sad, anxious, angry, or frustrated

5) Concentration challenges-Feeling easily distracted

6) Detachment- Not feeling invested in or caring about the work you do

If you feel you are struggling with burnout, here are some important self-reflection questions to ask yourself:

1) Why do I feel the need or obligation to take on extra work?

2) What are the ramifications of a decline of performance and productivity on my part?

3) What is my body telling me about how I am feeling emotionally with my circumstances?

Take some time to understand and reflect on your situation and ask for additional supports if you need it. Don’t be afraid to ask for help!

How can I heal from burnout?

Recovering from a period of burnout takes time. Instilling effort to recover can often be extremely challenging when you are burnt out and running on an empty tank. Sometimes the best action to take when experiencing burn out is to leave the environment in order to heal, but sometimes you can remain in the same place with a shift of boundaries and expectations.

Here are some simple tips you can add into your day little by little to aid in recovering from burn out:

 Take a break or vacation (if feasible)

 Try to slowly add in some sprinkles of extra self-care throughout your day

 Carve out some time in nature for a walk or quiet time

 Unplug consistently

 Eat away from your desk

 Don’t check emails/turn off your phone after business hours

 Eat nourishing meals & stay hydrated

 Connect with friends, family, or a mental health professional to process your feelings

If you feel you’ve fallen into a pit of burnout, you CAN make your way out of that cycle with time and support. Do you feel stuck and need some extra help? We are here to help. Email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists can aid you in your healing journey.

The Importance of Holiday Expectations for Your Mental Health

For many people, the holiday season can be a source of stress and other negative emotions. During this time, it’s important to manage your expectations and remember that you only have control over your own thoughts and actions. Going into the holidays with this mindset can help prevent feelings of disappointment.

Here are some other tips for staying in a positive headspace during the holidays:

1. Set realistic expectations.

No holiday is perfect, so be prepared for some bumps along the road.

2. Live in the moment.

Rather than focusing on what may or may not happen in the future, be present in the now.

3. Maintain healthy boundaries.

Check in with yourself and communicate what you need from friends and family going into the holidays.

4. Take care of yourself.

With holiday celebrations, family get-togethers, and end of the year assignments, it’s easy to let your self-care routines fall by the wayside. Be proactive and prioritize your mental and physical well-being in order to stay grounded.

5. Set aside time to de-stress.

It’s okay to feel overwhelmed or disappointed. If this happens, give yourself time to engage in calming and joy-bringing activities, such as going for a walk, reading a book, taking a bubble bath or extra cuddles with your favorite puppy.

Remember the holidays can be a stressful time for many who feel increased pressure during this time of year. You can balance this stress by reducing the expectations you are setting for yourself. After all, the true meaning of the holiday season is sharing love and kindness.