16 signs you’re nearing burnout
Alisa, November 29, 2016, Mindfulness and Cognitive Science, Neurobiology and Behavior, Self Care, 6
Does it sometimes feel like you have to hit bottom before you can really change? You can see the warning signs…the negative effects of overcommitting yourself are probably pretty predictable. But how do you take action now? (As opposed to when your body forces you to or when the next break gets here).
Burnout often happens in a cyclical fashion. With unsustainable habits it’s always just a matter of time before your tank dwindles down to empty again. But it’s difficult to make changes to those habits when it feels like you have to choose between having fun and sustainable energy.
Hold up, do we really have to choose between FUN and WELL? Screw that. I think the choice lies elsewhere, in fact, I demand it lie elsewhere. We just might have to dig a little bit to find it.
Recognizing the patterns
The cool thing about habits is that they can be easy to spot. Trigger >> routine >> reward. It’s always the same pattern. And your patterns, though unique to you, are also easy to spot. You just have to be looking. I’ve compiled a list of common signs of burnout. These physical, mental, emotional, relational behaviors signal you’re reaching the breaking point where your system (being your life) can no longer withstand the stress of the environment. You’re a bridge just waiting to collapse.
Signs you’re approaching burnout (based on research + personal experience):
1 Trouble sleeping / falling asleep
2 Tension in back + shoulders
4 Hard time waking up in the morning (even after a full night’s sleep)
5 Lack of interest in normal activities
6 Low energy
7 Trouble focusing / easily distracted
8 Trouble regulating behavior (outbursts, losing chunks of time to scrolling social media, unable to stop eating or turn off the tv)
9 Reversion to “default” behaviors (previous transformations start to unravel)
10 Easily overwhelmed
11 Down / depressed mood
12 Easily frustrated
13 Prone to ruminating on interactions with others
14 Crying more than usual
15 Trouble identifying “why” you feel sad, angry, tired, etc.
16 Pulling away from friends / family
And I’m certain I’ve missed some.
Now if you’re experiencing these “symptoms”, there is no need to panic. This is a diagnosis or anything like that. My hope is that by looking at this list you will see that some of the things you do that are just a “normal part of life” are actually signs that you aren’t handling the stress you’re under well.
See, it’s not a choice between “fun” and “well” – it’s the decision to raise the bar on what fun really is.
Don’t let this be something that becomes “oh that’s interesting” and on you go. Choose right now to set a higher standard for the “fun” you let in your life.
The greater the responsibility you have to perform at your best, the more resolute you must be in your standard for wellness. From your nutrition to your free time, the stuff you do needs to set you up for better performance. Your classroom, your clients, your patients – they need you operating at your capability. Which means they need you well, not the bare minimum of “functional.”
1 Take time to write down your personal signs of declining wellness and what you currently do to cope with it — scrolling, tv, declining invites, dessert, hyper-cleaning or organizing, etc
2 Choose one of your go-to habits for coping with stress and get curious about it. Every time you see yourself doing it or feeling the compulsion, ask yourself why that might be happening and observe does this actually make me feel how I want to feel? Am I really getting what I’m looking for?
3 Develop a routine or ritual to go through when it’s been a long day – something that will help you feel the way you really want to feel. Read more about this step here.