Burnout is a real experience. It’s common among first responders, healthcare workers, primary caregivers of loved ones, and really anyone that is stretching themselves too thin with juggling multiple aspects of their lives without time for themselves. Unfortunately, it can happen to anyone of us “burning the candle at both ends.”

It could be someone with a high-stress job or working multiple jobs. This could affect single-mothers or military couples where one person goes away for extended periods of time on military assignments and the other is at home juggling the household. It could be couples with special-needs children. It could be a truckdriver on the road for long periods of time. There are many reasons why someone could experience an overwhelming sense of stress and exhaustion.

Regardless of what your situation is, your feelings of burnout are valid.

So, what are signs of burnout? How do you know this is you? Here are some of the signs below:

If any of this sounds like you, please know that you aren’t alone. Remember, there is nothing wrong with seeking help. Please reach out to a therapist or mental health professional regarding how you’re feeling. You can find a therapist near you or seek telehealth therapy services through various apps or online. These options are great because they are convenient and flexible to meet your scheduling needs. You can schedule virtual appointments and even chat with a professional from your smartphone, tablet or computer. Some common virtual therapy options are Better Help, Talkspace and Him & Hers Health. Fortunately, these telehealth therapy options are growing by the day!

What are some ways you can tackle or prevent burnout?

1. Eat Healthy Meals Fuel your body with healthy meals and snacks. Meal prep! Pick a day during the week to make multiple meals. They don’t have to be complex or take a lot of time. You can even make dishes in your crockpot while you work on other tasks around the house. Groceries are expensive as it is, you don’t need to spend even more money on take-out food or vending machine snacks when you can fuel your body with food from home. It will even save you money. You won’t have to think about what you’re eating next because you have a healthy meal ready for you. It’s a great way to reduce trips to the convenience store and the temptation of ordering food at work. Hydrate before grabbing a coffee or another liquid source of caffeine. Try drinking a bottle of water before sipping on your tea. You will be surprised by the natural energy boost from drinking water!
2. Get YOUR Rest! You need your rest. It’s important to get 8 hours of sleep each night. It can be even more challenging to rest if you work nightshift. Practice healthy sleep habits as much as you can, such as limiting phone use before going to sleep. Hang black out curtains and use a noise machine in the bedroom to block out some of the disruptive noises. Reading a book while in bed can help you unwind. Listening to calming meditation music can help you relax the mind and body after your shift. Keep your phone on silent or airplane mode to avoid phone calls and messages disrupting your much needed rest.
3. It’s okay to say “No.” Don’t take on more shifts if you’re already exhausted. Don’t feel bad for taking your well-deserved break during your shift. Say “Yes” to break time. You can use your break for other self-care activities besides eating a meal. Take a walk. Stretch your body. Meditate in an empty room or in your car. Don’t feel guilty for saying “No.” Don’t feel bad for keeping plans you have for yourself to get your hair done, get a massage, go to a doctor appointment, or a dinner date with a friend. You deserve and need time for you! If you’re sick, don’t feel bad for calling out. You would tell your friends, family or coworkers to stay at home if they were sick!
4. Spend time on hobbies. Take some time for you as part of your routine throughout the day and week. Take some time doing activities that you enjoy. Hobbies don’t have to cost a ton of money. There are plenty of things you can do that fit your budget! Read a book. Attend a yoga class. Write in a journal. Knit or crochet. Paint. Garden. Draw. Meditate. Take pictures. Dance. Often, I tell people what were your favorite things to do as a child? Start adding some of those things into your life again. Watch yourself start to come alive.
5. Make changes. Your mind and body are showing you that you can’t keep going the way you have been. It’s not working. Changes are necessary. Figure out what is contributing to your burnout and change it. Are you miserable from your job? Apply for another job. Change careers. Are your personal relationships dragging you down and sucking up all of your energy? Find new friends. End any negative relationships. Struggling with balancing care for your kids and/or loved ones that are sick? Ask for help! Asking for help is not a sign of weakness. Period.

You have the power to get your life back. You are not stuck. You can feel better. You can get through this. You are not alone.

Rael Thymes © 2024