How To Relieve Burnout

Burnout. Many of us have heard of it, many of us have experienced it, and many of us don’t know exactly what to do about it. I’m going to go into three different areas where burnout can show up in your life and give you some practical tips for moving in the direction of balance.

The first question to address is, what is burnout?

Burnout is a sensation or state of awareness arising from chronic (persisting for a long time or constantly recurring) stress. As humans, we are the only animals who can create stress just with our thoughts. For example, when you wake up in the morning and the first thought is your to-do list, your schedule, that you might be late, how you’re going to deal with that situation you’ve been avoiding or possibly more intense for those living in unsafe situations, the stress response is triggered from the get-go. 

Our bodies are beautifully designed to withstand stress, so long as we have moments to release this stress and feel safe in our minds and bodies. If this release doesn’t occur, however, the stress gets stuck in our nervous system. If this happens over and over again, or possibly in different areas of our lives, this stuck stress can create burnout. Emily and Amelia Nagoski, authors of the book Burnout: The Secret to Unlocking the Stress Cycle, describe this sensation as being stuck in the tunnel of emotions. They describe that for each event/situation that brings stress to your life - it could be a really tough workout, a difficult conversation with a loved one, or years of working long hours - there needs to be a way to release and process the tension by completing the stress cycle. 

Here are SOME ways that burnout can show up:

• Fatigue

• Disinterest in activities

• Cynicism

• Detachment

• Inability to pay attention

• Inability to listen especially during hard conversations

• Low self-esteem

• Insomnia

• Body aches, digestive issues, or headaches

• Loss of appetite

• Anxiety or depression

• Anger or being easily triggered

• Isolation

• Reduced creativity

Let’s look at examples of these in 3 different areas.

1. Athletes - physical burnout

People become athletes because they love a certain activity and sport. That love keeps them going through long workouts and a great deal of physical stress. When an athlete has trouble performing at their normal level, feels uninterested in practicing, and looses excitement for the sport, burnout can be a thing to consider. Burnout for athletes can show up physically or mentally or emotionally. When it manifests in a physical way, it can be difficult for the body to absorb the nutrients the body needs, creating a feeling of sluggishness or fatigue. This can then show up in workouts or sporting events when performance becomes more difficult for the body. Athletes know how much their sports depend on a mind over matter approach and when the body AND mind is burnt-out it can become difficult to perform or even want to perform at a high level. Luckily, noticing these are signs of burnout, there are things athletes can do to bring them back to balance.

2. Care- Takers - emotional burnout

I’m not just talking about those who work with the elderly or ill. A care-taker can be anyone who is in a position of caring for others on a consistent basis. This can show up in parenthood, in certain professions such as coaches, counselors, and bartenders, or can take shape of the friend who is always a listening ear, even at 3am. Our culture prides the caretakers and needs them deeply. However, when someone is care-taking for others and consistently holding their emotions, guiding them through hard times, and possibly not getting much in return, emotional burnout can arise. This can look like the inability to listen or pay attention to stories, having thoughts of not having to care for this person(s), depression, or other “unexplained” physical diseases. 

3. High - Achievers - success burnout

Were you the straight - A student who was rewarded for pulling all-nighters to hand in the most spectacular papers in school? Has this manifested to a family life or career where success has become a measure of your self-worth? It can be challenging in societies where there is a promise of love and belonging in exchange for hard work achievement. High-achievers often take on more projects than they can sustainably achieve. I didn’t say they couldn’t achieve, but in a sustainable way, when there is ample time to process each stress put on their lives. Burnout to high-achievers can manifest as physical pains, headaches, and digestive issues. It can also present as disinterest in the things that matter most in their lives and/or putting off time for their own creative endeavors and forms of expression. 

Okay, let’s get into the ways to work with burnout. Below is a list of things to practice on a daily basis to prevent and alleviate symptoms of burnout. Take what works for you, leave what doesn’t, and have self-compassion that depending on how long you’ve been experiencing burnout, getting out of this cycle could take a while. Here are some things to try:

1. Physical Movement. Moving the body releases stress-relieving hormones and allows for the processing of emotions. Some examples could be dancing in your living room, going for a walk or run, practicing yoga, playing a sport, or just standing up and shaking your limbs for 2 minutes.

2. Menstrual Cycle Awareness (learn more here). Knowing where you are in your cycle and working with your natural ebbs and flows of energy can help you to know when your hormones are supporting you in taking on a lot of projects or high-energy tasks vs. the times of the month where your body is needing more rest.

3. Breath. Breathwork, especially techniques where you are slowing down the inhalation can signal to the body that it is time to downshift. Practice setting a timer for 2 minutes and consciously slowing down your breathing. Take a long slow inhale and a longer slower exhale, repeat until the timer goes off.

4. Laughter. Laughter can reduce stress and can create connection if done between friends.

5. Crying

6. Self Soothing (try some practices here)

7. Creative expression. Creating something especially using your own two hands can bring about a sense of accomplishment. This can be especially helpful during times of stress and overwhelm. Choose a simple craft or a new technique that you can work on to challenge your mind in new ways.

8. Community. Isolation and becoming a “hermit” are common responses to burnout especially in societies where burnout can be seen as a sign of weakness. Knowing you are not alone can help. Reach out to trusted friends, mentors, coaches, therapists, or family members, to support you. Chances are, they have experienced something similar to your struggles.

If you would like additional support in your journey, I work with women 1:1 for 3 months to teach knowledge and wisdom of women’s hormonal health, alignment with the seasons of the moon, hormonal cycles, and the seasons to live a cyclical and balanced life that you and your family can count on. Learn more about working 1:1 with me.

Sending you stress-relief and balance. 

Resources and Further Reading:

Burnout: The Secret to Unlocking The Stress Cycle by Emily and Amelia Nagoski 

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel Van Der Kolk

Unlocking Us With Brene Brown Podcast: Brene with Emily and Amelia Nagoski