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Burnout isn't just a buzzword—it's a real thing, and understanding its stages can really help you discover how it's affecting you and what you can do to lessen its effects.
In this post, I'll break down the complexities of burnout to help you understand how long burnout has been affecting you as well as tips for preventing or treating this growing issue.
Let's make sense of burnout and find the light at the end of the tunnel together.
Stage 1: Passion & Ambition Spark a Sense of Enthusiasm
In the beginning, you're nothing but a heart-eye emoji. If you're in this stage, you're likely driven by a profound sense of purpose, and pour your heart and soul into your work, children, hobbies, and relationships. This initial enthusiasm is fuelling your productivity and commitment.
It's so easy to picture it as well. I'm not a doctor, but I can only imagine that this is how first-year medical interns must feel at the start of their careers. The work is demanding and the hours are backbreaking, but the glory at the end of the Herculean trial is totally worth it.
Still bright-eyed and high on conviction at this stage, you may brush off the first signs of burnout as simply "getting used to" the job/the baby/the responsibility. And to be fair, you're not at the burnout stage yet.
Yeah, yeah, you say, brushing off people's mild concerns. At this honeymoon stage, things are new and exciting. And honestly, how many of us are really equipped to see the red flags as they are at this stage in the game?
Stage 2: Stress Begins to Take Root
Now that reality has had a chance to settle in, you notice that things aren't as great as they initially seemed. In fact, you can't help but notice that you're constantly tired, despite the weekend lie-ins and early bedtimes. Sleep disturbances, irritability, and a feeling of being constantly 'on' become commonplace.
Your once unwavering focus may start to, well, waver, and those small joys you found in your work might begin to fade or seem less rewarding. You may feel like the fog has been lifted or the honeymoon stage is over.
These are the whispers of burnout, the early signals that the road ahead might get a bit rocky.
Left unchecked, the demands on your time, emotions, or energy may continue to increase. It's hard to tell how long it takes to get to this stage. It could be three months or three years.
If you possess a high level of self-awareness, you may already be searching for holistic self-care solutions to counteract the stress that has rooted itself inside you—i.e., therapy, journaling, yoga, or boundary setting.
But for a lot of us, this stage also comes with a bit of denial. We tell ourselves that we've only hit a bad patch and that things will get better soon, or we start to blame ourselves for not being able to keep up when so many of our peers seem to be thriving.
Stage 3: Chronic Stress Evolves into Lingering Exhaustion
Stage three marks the transition from episodic stress to chronic stress. Persistent feelings of exhaustion, both physical and emotional, characterise this stage.
In other words, you're exhausted all. the. time.
Disconnecting from your situation or role becomes difficult, even impossible. If you had personal boundaries before, they are probably starting to crumble. Though you may still see these things as only temporary, you are already paying the price in some way—physically, emotionally, spiritually, and mentally.
You may start to live with tunnel vision or struggle to see past the issues or situations that are preoccupying you.
The risk of anxiety and depression are high and recognising the need for respite becomes imperative.
Stage 4: Apathy, Cynicism, and Detachment Prevail
As burnout progresses, individuals may find themselves descending into a state of cynicism and detachment. And if you think about it, it makes perfect sense. You don't go this far down the rabbit hole of stress without becoming a little less happy-go-lucky.
That's not to say that you've turned into a wretch. But you may find yourself in a state of perpetual negativity that others have already noticed. If you've become aware of it, you might reflect how often you complain, and then let the guilt of that darken your mood even further.
This fourth stage is also characterised by a pervasive sense of disillusionment, accompanied by feelings of inefficiency and a growing emotional distance from work, friends, and family. The once vibrant passion you had might be replaced by hopelessness, making it crucial to address burnout's emotional toll.
A note here: this stage is not separate from depression. Long-term stress can trigger depression, so if you're experiencing feelings of hopelessness, loss of interest, or other signs of depression, I recommend seeking help.
The Final Stage: Burnout's Full Manifestation
We've come to the end, where burnout has fully manifested. At this stage, every aspect of your life has been affected by burnout. Headaches, digestive problems, trouble sleeping, mood swings—the emotional impact can lead to a profound sense of despair.
As for daily life, work performance is not what it used to be, your relationships have become strained, and, sadly, even your sense of identity may be overshadowed by this and steady burn. Extreme sadness, depression, and even suicidal ideation may be the norm.
I don't need to tell you that seeking holistic remedies for burnout at this stage is crucial.
No matter what stage you're at, understanding what's happening to you and why you're feeling this way may just be the wake up call you need to make changes in your life that support your well-being.
How to Recover from Burnout: Step-by-Step
If you see yourself in one of these stages, here are some effective ways to address the symptoms (and the cause) of burnout.
Step 1: Establish Healthy Boundaries
Self-awareness is the key to getting started. If this is a muscle rarely flexed, you can start by reflecting on your values, needs, and limits.
Identifying, setting, and maintaining personal boundaries means that you recognise your comfort zone when it comes to specific activities or the demands on your time and emotional energy. You might start saying things like, "I don't mind receiving texts from my family during the day, but during the evening when it's my time to unwind, I will put my phone on silent."
Effective communication is paramount in this process—make sure to clearly and assertively convey your boundaries to others, and articulate your needs without aggression or excessive passivity.
If boundary setting is not something you're used to, I understand that it can make you feel uncomfortable or feel like you're offending others. If there are other people in your life who don't set boundaries (or who benefit from others not setting them), you may be accused of being selfish or boring or rigid.
Trust me, it gets easier.
Learning to say "no" is a powerful tool for respecting your limits without feeling guilty.
Prioritising self-care as a non-negotiable part of your routine reinforces the importance of maintaining boundaries. In order for boundary-setting to work, however, consistency is key; being unwavering in your boundaries helps others understand and respect your limits.
Mindfulness is how you know when a boundary has been crossed. Regularly reassess and adjust your boundaries as needed, and recognise that they are dynamic and can evolve with changing circumstances.
Step 2: Discover Stress-Management Techniques
Managing stress involves adopting various techniques that cater to both the physical, emotional, mental and spiritual aspects of well-being. Here are several holistic stress-management techniques, along with suggestions on how to incorporate them into your routine:
Do Deep Breathing Exercises
Technique: Practice deep, slow breaths. Inhale through your nose, hold, and exhale through your mouth.
Incorporation: Set aside a few minutes each day for deep breathing exercises, especially during high-stress moments. Consider incorporating it into your morning or bedtime routine.
Practice Mindfulness & Meditation
Technique: Focus on the present moment, acknowledging thoughts without judgment.
Incorporation: Dedicate a specific time for mindfulness meditation, whether it's a brief session during a lunch break or a more extended practice in the evening.
Get Physical
Technique: Engage in regular physical activity, such as walking, jogging, or yoga.
Incorporation: Schedule regular exercise sessions throughout the week, making it a non-negotiable part of your routine. Choose activities you enjoy to make it more sustainable.
Technique: Engage in activities that connect the mind and body, such as yoga or tai chi.
Incorporation: Attend regular yoga classes or follow online videos for guided sessions. These practices help integrate mental and physical well-being, promoting overall balance.
Start Journaling
Technique: Write out your thoughts and feelings on a notebook every day.
Incorporation: The practice of moving your thoughts out of your head and onto the page can help you start processing your feelings. The Artist's Way author, Julia Cameron, recommends writing three pages every single day about anything. Even if you have nothing to say, let your three pages be written out as "I have nothing to say". This, she says, can help boost creativity.
Connect with Others
Technique: Spend quality time with friends and loved ones that make you feel good.
Incorporation: Prioritise social interactions by scheduling regular meet-ups or calls. Make an effort to connect with those who provide emotional support.
Get Some Sleep
Technique: Ensure you get enough quality sleep each night.
Incorporation: As I'm sure you're well aware, sleep is important, especially when it comes to stress management. Establish a consistent sleep routine, including a calming pre-sleep ritual. Create a comfortable sleep environment to promote restful nights. This might mean that you have to put your screens away at least an hour before your bedtime, to give your the signal it needs to prepare itself for sleep.
Establish a Gratitude Routine
Technique: Regularly express gratitude by acknowledging and appreciating positive aspects of your life.
Incorporation: Keep a gratitude journal, jotting down things you're thankful for each day. Take a moment to reflect on these aspects during challenging times.
Practice Affirmations
Technique: Use positive affirmations to challenge and overcome self-sabotaging thoughts.
Incorporation: Create a list of affirmations that resonate with you. Repeat them regularly, especially during stressful situations, to shift your mindset toward positivity. Healing takes time and I'm good in this present moment, I forgive myself and set myself free, are some that have personally helped me.
Connect to Nature
Technique: Spend time in nature to enhance mental clarity and promote a sense of connection.
Incorporation: Take regular walks in natural surroundings, go hiking, or simply spend quiet time in a park. Nature has a profound impact on mental well-being. My advice: leave your phone at home and use this moment to really stay present and connect with your surroundings.
Step 3: Prioritise Your Health
Sounds almost too easy, but a healthy body supports a healthy mind and improves your quality of life. By shifting your priority to your physical well-being, your boundaries will naturally form around your new conviction to take care of yourself.
Health isn't just about whipping up a smoothie and going for a hike (although that sounds quite nice). It's also about ensuring your physical health is supported by the right routines and the right people.
A lot of people say that if you have your physical health, you have everything. Unfortunately, many of us have the tendency to ignore our health until something goes wrong. Practicing preventative self-care will ensure fewer trips to the doctor and (quite obviously) improved health.
In the pursuit of burnout recovery, we really can't forget that our physical health is essential.
Here are some ways to make sure that you're taking care of yourself:
Establish a Balanced Routine
Set a daily routine that includes regular sleep, balanced meals, and dedicated time for physical activity. Consistency in these fundamental aspects contributes significantly to overall health. I know that statement was a bit overarching, but if you're reading this here, you probably just need to be reminded, rather than told for the first time, that sleep, healthy food, and exercise are all medicines for better physical and mental health.
Move Your Body
Incorporate regular physical activity into your routine, whether it's through gym sessions, outdoor activities, or at-home workouts. Find activities you enjoy to make exercise a sustainable part of your life. You don't have to be a hardcore gym rat in order to notice the difference.
There's really no argument to the contrary when it comes to the basic fact that our bodies are designed to move. I believe that there's a sport/activity/movement for everyone out there...it's all about finding something you love enough to do it over and over again.
Eat & Drink Like You Love Yourself
Focus on a balanced and nutritious diet, including a variety of fruits, vegetables, lean proteins, and whole grains. Pay attention to portion sizes and stay hydrated. Consider speaking to a nutritionist if you need help integrating healthier food into your diet.
I'm sure I'm not the first person to tell you this, but make sure you drink enough water throughout the day. Staying hydrated is essential for overall health, including maintaining bodily functions and promoting clear cognitive function.
Schedule a Regular Health Check-up
Schedule routine health check-ups and screenings to monitor your health status. Early detection of potential issues allows for prompt intervention.
This might seem quite removed from the topic burnout, but a body that is fighting an underlying condition cannot fully support someone who is stressed and burnout. Getting yourself fully checked out will give you peace of mind if nothing else.
Practice Moderation
I'm not going to be the one to tell you to stop your vices. I do, however, believe in mindfulness—being fully present when ingest an addictive or unhealthy substance in your body will, I'm sure, change the relationship you have with it in a healthier way.
Learning and Intellectual Stimulation
Engage in activities that stimulate your mind, like reading, starting a new hobby, learning a new skill, or participating in intellectually challenging pursuits. If you're already feeling burnt out, participating in these activities may even feel like a chore, but I promise you that giving yourself the time, space, and permission to stimulate your brain in new ways will start to feel like medicine.
Step 4: Seek Emotional Support
Talking to someone about your feelings can help validate your experiences and provide a sense of understanding. It helps you feel heard and acknowledged, which can be comforting.
Friends, family, or professionals can offer fresh perspectives on your situation. They may provide insights that you haven't considered, and help you develop a stronger a clearer understanding of what's going on.
I'm a firm believer in talk therapy. It's helped me and so many loved ones find the most straightforward path to mental health.
As a certified holistic life coach, I'm always here to listen and offer support, but sometimes I will recommend talk therapy to help you work through underlying emotional issues, traumas, or mental health concerns.
Conclusion
Understanding the different stages of burnout is essential for creating a roadmap to recovery. By recognising the signs early on and implementing preventive measures, individuals can navigate the shadows of burnout and rediscover a path to holistic well-being. It's a journey that demands self-compassion, resilience, and a commitment to prioritising one's mental and emotional health.
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