Are you constantly tired? Feeling unmotivated in your work and social life? Trapped?

If your answer to any of the above is yes, you may be on the debilitating journey to burn-out. It’s not a great feeling to be constantly exhausted, disconnected and lost and yet so many people in the modern world will experience this in their lifetime. I experienced it myself a few years ago. 

And while it may seem like the end is nowhere in sight, there is a way back. 

What is Burnout?

Burnout occurs from prolonged, unresolved stress and manifests as physical, mental and emotional exhaustion. It can lead to you feeling overwhelmed, unable to meet constant demands at work and at home, emotionally drained and distant and just burnt out. 

Burnout is not simply stress, it is the result of too much stress for far too long. It can set in even when it seems like everything is going well in life, because your busy and demanding life is not giving any leeway for time for you to recharge yourself. 

Burnout will typically impact those that feel the need to strive for perfection in all aspects of their lives, who keep taking on more responsibilities because they want to do everything perfectly, who give to everyone around them to make sure they’re looked after and ok without stopping to give to themselves. 

Signs of Burnout 

In order to beat back burnout and get your life back you first need to acknowledge that you are burnt out. But how can you tell you are experiencing burnout?

According to the Institute For Quality and Efficiency in Health Care there are three main areas of symptoms that can be considered signs of burnout: 

Exhaustion

People experiencing burnout regularly feel tired and drained, both physically and emotionally. They never have enough energy and can find it hard to sleep due to stress. It becomes increasingly difficult for them to cope. There are physical symptoms of this exhaustion as well including pain and stomach problems.

Withdrawn interest from work

The prolonged stress that causes burnout is often caused by work. People experiencing burnout often start to feel withdrawn from their work, losing interest in things that they used to be passionate about. They may even start to feel cynical about their work and the people around them. 

Reduced Productivity

People with burnout can feel a lack of enthusiasm for tackling tasks, at home and at work. This apathy can lead to a drop in productivity. Burnout also causes increased anxiety, which along with prolonged stress can have adverse effects on cognitive functions, reducing concentration, memory, focus, recall and more.

Other symptoms may include:

• Reduce immunity
• Headaches and muscle
• Interrupted sleep
• Loss in appetite
• Self-doubt
• Helplessness
• Increased negativity
• Isolation
• Procrastination
• Frustration
• Skipping work

Admitting to being burned out was personally the hardest part for me on my road to recovery. It was as if admitting to being burned out I was somehow confessing to being a terrible failure. I know now that it most certainly isn’t. In fact, to get to a point where you’re experiencing burn-out, you must have been giving 110% or more day in, day out for some time. 

If you are experiencing any combination of the above then you might be exhibiting the warning signs of burn-out and it is really important to listen. There are some really great and simple tips to help you step back and ease up on yourself. The first thing you need to do is take a step back and pause!

Ways to help you through burnout

1. Remember to exercise

Physical activity is one of the best ways to help keep your body healthy and it can aid rest. It shouldn’t be news that exercise produces endorphins, chemicals in the brain which act as natural painkillers and increase the time spent in deep sleep - the most physically restorative sleep. 

Prolonged stress can affect your sleep, which leads to exhaustion and all types of health risks; staying fit helps boost your immune system, lower blood pressure, controls stress and aids sleep.

2. Make some time for you

When you’re constantly trying to stay on top of all your responsibilities and do everything perfectly, it can be easy to neglect yourself, to push aside the time normally spent doing things you enjoy because you ‘don’t have the time or energy’ or because it’s not necessary. But making time for yourself isn’t a luxury, it’s a necessity and one that you deserve. Enjoyment and pleasure have been proven to reduce the production of cortisol, which can help to lower blood pressure and distract you from repetitive negative thinking that can disrupt sleep and prolong stress. 

It’s 100% ok to slow down and put yourself first. You’re a real person and real people need to look after themselves before they can truly look after anyone else. So set aside some time. Turn off your mobile. Stop checking your emails. Go for a walk and experience the magic of nature - just 10 minutes outside has been proven to improve feelings of positivity and wellbeing. Or you can take time for yourself in your favourite comfy chair with some soothing music and a fragrant candle. Or you could try a relaxing bath soak with invigoration bath salts.

3. Don’t underestimate the power of sleep

One of the main reasons people become overwhelmed with stress or burnout is lack of restful sleep. Much like your ‘you-time’, when you’re stressed sleep can fall lower and lower on your list of priorities. Unfortunately, lack of sleep can have extreme side effects.

Sleep is what helps you recover from overwhelming days. Your mind and body need time to recover, process and prepare for the next day. You can help yourself recover from burnout and even prevent it in the first place by making sure to get regular sleep - one of the most important parts of this is trying to fall asleep and wake up at similar times. 

4. Talk to someone you trust

Your problems may seem insignificant or even embarrassing but it’s important to talk to someone you trust about how you’re feeling and what you’re experiencing. Having someone to talk to, whether that’s a family member, friend, loved one or therapy, can help you process your feelings and can even help you take a step back and reevaluate issues from an outside perspective.

5. Take care in what you’re eating and drinking

Nutrition is key and it’s important to prioritise nutrient-rich food, especially when you’re not feeling 100%. Some of the top nutrient rich foods include:

• Salmon
• Kelp / seaweed - seaweed supplements are becoming an increasingly popular alternative
• Garlic
• Shellfish
• Potatoes
• Liver
• Sardines and other oily fish
• Blueberries
• Egg Yolks
• Dark Chocolate

Some of these foods would be the perfect meal, but if there are a few foods in this list that make you a bit wary (maybe you’re a vegetarian or vegan or have allergies) then there are alternatives that can allow you to get the nutrients you need.

It’s well evidenced, for example, that Omega 3 fatty acids, Vitamin C and Vitamin B Complex - especially Vitamin B12 - can all help to support you while you manage symptoms of burnout. Additionally there are herbal supplements that can help you relieve stress and anxiety.

Ashwagandha is a herbal supplement from India, it’s famed for boosting resilience to stress. An adaptogen, ashwagandha helps to moderate your response to stress and reduce the production of the stress hormone cortisol. It can also help to support the reduction of tissue inflammation at the same time, a big relief for aching joints and over tense muscles.

Ginkgo Biloba also support the reduction of inflammation in your body. It can also promote good memory function and concentration and is useful for reducing anxiety.