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.
