Aruna Gracias Rathod
Each one of us has targets, be it personal, professional or educational. While some of us have worked hard and achieved a lot, there may be some of us who have the pressure of completion of tasks, yearend targets, deadlines and apprehension of the New Year. If this is a constant pressure, you could be facing burnout. The World Health Organisation calls burnout a “syndrome,” and defines it as “feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy.” “Burnout is a physiological consequence of pushing yourself beyond your physical and emotional limits—sustained stress/fight or flight response—for too long,” said Brandon Santan, a therapist who specializes in anxiety, stress, and burnout in the US. He explains that the situation is similar to a car running out of petrol/fuel: “The engine won’t run and you can’t go any further until you refuel.” In case you are one of those whose stress and pressure has been building up, it is important to recognise it. One busy week turned into three. Now you’re always ‘busy’ and “It’ll calm down soon” isn’t happening. Burnout usually creeps in subtly over time, impacting workers in a way that they almost do not notice. Symptoms include feeling tired, drained, helpless, defeated, detached, alone, or overwhelmed. THE BEGINNING OF BURNOUT Burnout doesn’t just happen, it creeps up, day-by-day, week after busy week and starts to have an impact on your time, energy and health as you get more tired, sleep less, worry more. To track burnout, you need to pause.
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“Notice this, small things that were a pleasure aren’t the same. Your daily routine begins to burden you. Everyday tasks start to feel irritating or harder than it should, making simple decisions becomes an effort and takes longer, the days go by just doing stuff without really thinking and even when you rest you don’t feel refreshed,” explains Clare Evans, time management coach UK. Here are a few practical tips that you can do on a daily basis: “Use this 60 second reset whenever you feel anxious, under pressure or overwhelmed, holding a dozen thoughts in your head, pause for a moment and take three slow deep breaths in and out,” advises Evans. Just listen to your favourite song with your eyes closed. Take more breaks throughout the day. This would involve slow breathing not aimless scrolling on the phone. Take 3 deep breaths between tasks. Take a brief walk instead being glued to the screen. Extend the 60-second reset to an hour over the weekend – choose sleep, fresh air, exercise and real conversations with real people. A good chat with a friend gives you a sense of perspective. “This way you are scheduling recovery – not just “when there’s time”, adds Evans. Burnout doesn’t mean you’re weak. It means your system has been trying to tell you something for a while, and it’s time to listen. It’s not a failure – it’s feedback. HOW TO DEAL WITH BURNOUT Focus on the physiological. According to Santan, because burnout is more of a physiological process than an emotional one, in order to heal burnout, we need to focus on healing the body. In other words, it’s important “to focus on healing the body’s cortisol and adrenaline regulating systems.” Santan suggested getting quality sleep, incorporating nutrient-rich foods into your diet, and engaging in physical activities that you enjoy. Healing the body might involve taking supplements and medication for some of us. Do you know the right number of hours of sleep for you? What else does your body need? A reflection will allow you to see what you have been neglecting and take measures to rectify that – good food, diet and exercise are the first to begin with. Get clear on your values and priorities. Ask yourself: am I spending time, energy and money on things that are not productive or things that make you feel rushed and underappreciated? When your priorities are clear, however, you’re less likely to take on tasks that aren’t truly urgent and important to you. Carve out some time to reflect on your values and priorities—and practice saying no. Because often, it’s declining an invitation or a request that’s the hardest part but it works. Are you ‘feeling’ and avoiding feeling by using numbing strategies. Disconnecting from stressful experiences is common. Each one has an escape route – cigarettes, drugs, alcohol to caffeine to social media. While these strategies are unhealthy, they’re also ineffective. “You need to set boundaries so that you are more productive. Can you work in a more streamlined manner – use technology to help you or can you request certain changes be made at work?” states Vinaya Bhosekar, counsellor. It is advisable to avoid ‘junk-coping’ and focus on truly healthy habits. Vinaya recommends activities that make you feel better – emotionally and spiritually – like reading a great book to spending an afternoon cooking. You can turn to creative endeavours and refocus on fun and play. “We have forgotten how healing and replenishing the energy of play can be. We encourage children to learn through playing, but we become adults and become so serious that we forget our essence,” adds Vinaya. Burnout can range in severity, so it is best to first identify it and start with most of the techniques mentioned above. If it doesn’t work, then look for professional help as it will help you identify the cause of your burnout and find effective solutions.
