Burnout

How to put the embers out before you experience a wildfire.

As our 5th heatwave this summer comes to a close, with wildfires springing up all across the country, it got me thinking about overwhelm and burnout. Just as we need to take preventative measures to stop a glowing ember triggering a wildfire, it is equally important for us to recognise what can spark burnout in ourselves, so that we can deal with it before it becomes a more serious mental health episode.

Typically, we associate burnout and overwhelm with being in a working environment. According to the World Health Organisation Burn-out an "occupational phenomenon”: is a state of physical, mental, and emotional exhaustion. Burnout can occur when you experience long-term stress and feel under constant pressure. It is important to note that this can occur in all areas of our lives, including raising a family, looking after elderly relatives and our romantic lives. Burnout does not discriminate.

In my work it is not unusual for a client to tell me that life is very stressful for them. Equally they don’t always recognise the impact this is having on them. While we may not always be able to change the actual event, or series of events causing stress, we can learn how to respond in such a way that allow our minds and bodies to get some respite, so that we can avoid burnout.

Burnout can sneak up on us.

We live in a world where stress is accepted as part and parcel of our everyday lives. And while some stress is positive, such as the increase in adrenaline needed before a driving test that will help sharpen responses, or the increase in cortisol needed to spur you on to meet a work deadline, chronic stress that creates a constant flow of cortisol in your system, if unchecked, can lead to overwhelm and burnout

Picture this, it’s Friday afternoon and your manager has asked you to provide an update on your current project, including financials, for an 8:30am meeting on Monday morning. It is now 4:15pm and this morning, as you flew out the door, you promised to be home by 5pm to take the children to their swimming lesson this evening.

Your emotions bubble to the surface. You can feel your heart beating faster in your chest, your mind goes blank and you can't think straight. Your primary response is to slam your laptop shut, and you fight the overwhelming urge to just leave the building.

In your mind, this late request feels unreasonable. When we are under constant stress, we are unable to see these things in a rational way.

Daniel Goleman in his 1996 book Emotional Intelligence: Why It Can Matter More Than IQ, referred to this response as the ‘amygdala hijack’. The amygdala is a tiny but mighty part of our emotional brains (the limbic system) that does everything it can to protect us, even when it doesn’t necessarily have to. Our thinking, rational and intelligent brain can take a little while to catch up.

And when it does, it realises that all the information needed for this report is easily accessible as you are organised and good at your role. All you need do is transfer it into a 1-page document and you know just the IT tool you can use to get the job done in 15 minutes.

But these rational thoughts just aren’t accessible the closer we get to overwhelm and burnout. The fight or flight response has kicked in, and you are packing up your laptop and heading for the door.

So how do we stop this emotional hijacking?

Have you ever noticed that you have some of your best ideas when you are out walking in nature? Or that you remember where you left your car keys when you are having a refreshing shower? The key ingredient here is one of relaxation.

The more relaxed you are, the more your brain enables you to see solutions rather than problems, allows you to make sensible and rational decisions, and assists you in building positive connections through good and open communication. The amygdala, scanning away like a lighthouse in storm, might think you are heading towards a tsunami, but your thinking brain can recognise it is just the tide turning. Sadly, when we are in the grips of stress, feeling relaxed just seems a whole world away.

Irritability – lack of concentration – short temper – feelings of dread or hopelessness – exhaustion – anxiety – frequent crying – socially isolating.

If you recognise some of these symptoms in yourself or someone else, it’s important to know that you could be experiencing overwhelm and burnout, and more importantly, that change is possible.

Here are some suggestions for you to try that could make a difference to how you feel:

Set yourself a challenge that interests or excites you.
Speak to your manager or trusted colleague about your concerns at work.
Commit some time to nurture your relationships and communicate realistically about what’s possible.
Remind yourself of the hobbies you have enjoyed in the past and plan some time just for you.
Schedule regular breaks, or take a 10-minute walk, in a busy work schedule. While it may seem counterintuitive, that break can allow the brain to rest, allowing you to think more clearly and ultimately be more productive.
Learn how to set boundaries, when to say no and limit work interruption after hours such as email notifications.
Improve your work/life balance. Is it feasible to adjust your working hours or location?
Create a sense of purpose, either at work or at home.
Reevaluate your self-care routine. Consider taking up yoga, meditation, walking, swimming or another activity that you enjoy.

Asking for help

When you are running close to burnout, trying to do some of these things can feel impossible, and it may be that we need a little bit of extra help. If this is you, then don’t hesitate to seek professional help if you need it. There are many excellent therapists and counsellors who can provide valuable support and guidance.

As a Solution Focused Hypnotherapist, I use practical, modern, and well researched strategies to help my clients make significant, positive changes in their lives, in a relatively short period of time. Together, we look at what you want to achieve rather than focusing on the ‘problem’ that has prompted you to seek change. With a future focused approach, I will ask you to consider your preferred future…what would be better if the problem had improved? Possible solutions become more apparent and because you identify them, you are better able to embrace change that works for you. This is then reinforced and supported using hypnosis, a state of deep relaxation and focused attention that gives you control.

Choosing which type of therapy is right for you can be confusing and I would always recommend you visit your GP if you are struggling. Here are some links to organisations that may help you find out more: