Oh No, I Think I'm Experiencing Burnout
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Recognizing the Signs of Burnout
Recent statistics from the Netherlands indicate that individuals in their 20s and 30s are facing unprecedented levels of work-related stress. An expert notes, "Many continue to work despite severe symptoms for far too long."
One significant hurdle in managing work stress is that chronic stress can lead to burnout if not addressed promptly. When the sympathetic nervous system—responsible for the fight, flight, freeze, or fawn response—is triggered, your focus narrows to the perceived threat. In this heightened state of alertness, you may struggle to maintain a clear perspective and compassionate understanding of your situation. This can lead to feelings of being lost and hinder your ability to make sound decisions for your well-being.
If you're feeling overwhelmed, remember that you're not alone, and healing shouldn't be a solitary journey. In fact, recovery is often impossible without support from others. The sooner you recognize the signs of burnout, the better your chances of safeguarding your remaining spark and mitigating the damaging effects of complete burnout.
Questions to Reflect On
Here are some reflective prompts regarding your work life and any stress you may be experiencing. Note that these questions are not intended to diagnose or offer medical advice but are designed to help you gain clarity and compassion regarding your current situation.
Take a moment to jot down your responses:
- On a scale of 0 to 10, where would you rate your current work-related stress, with 0 being completely calm and 10 being utterly overwhelmed?
- How do you feel about your work life? What emotions arise when you wake up in the morning and think about work? Write down a few key words to express these feelings.
- How is your overall health? Have you noticed any recent changes?
- What is your sleep quality like? Do you generally feel well-rested?
- How connected do you feel with those around you? Have you distanced yourself from colleagues, friends, or other relationships?
- Have you observed any changes in your habits related to food, caffeine, alcohol, or other substances? If so, what are they?
- Are you constantly thinking about work, even when you're not on the clock?
- How do you feel when you're off work? Can you fully relax and disconnect?
- Do you work outside of your designated hours? Do you take work along when you travel? Are you accessible to your boss or coworkers outside of work hours?
- What healthy coping strategies do you employ to manage work-related stress? Describe these mechanisms and how often you use them.
Note: This is not medical advice or a diagnosis. I am, regrettably, not a doctor.
If you suspect you are experiencing significant burnout, I encourage you to take immediate action.
Reach out to someone about your feelings—be it a trusted friend, coach, therapist, or medical professional. Set aside your phone or use it to connect with someone now.
Additionally, consider picking up my latest book, "Relight Your Spark," which is crafted to help you understand how you reached this point and take the initial steps toward recovery.
Mini-Spoiler: The first four steps to healing from burnout can be remembered by removing the vowels from "burnout":
- Breathe
- Rest
- Nourish
- Talk
Feeling overwhelmed? Contact a coach, therapist, or trusted friend today. Acknowledging what you’re experiencing and discussing it is the first step toward healing from work-related stress and burnout.
Chapter 2: Healing from Burnout
The first video titled "You Are Burned Out And Don't Even Know It" delves into the unnoticed signs of burnout and the importance of addressing them before they escalate.
3 Signs of Burnout: It's NOT Laziness
The second video, "3 Signs of Burnout | It's NOT Laziness," highlights the distinguishing characteristics of burnout compared to mere laziness, providing valuable insights into recognizing when you need support.