Hi there! I’m Rashmani Chakrabarty, and as a Registered Psychologist, I’ve talked to so many people who feel completely burned out. You know the feeling—juggling work, relationships, and endless responsibilities, all while running on fumes. Burnout isn’t just a trendy term; it’s a real experience that can leave you feeling stuck and overwhelmed. Let’s talk about what burnout really is and, more importantly, how we can tackle it together.
What Burnout Really Feels Like
Burnout is more than just being tired. It’s like hitting a wall—physically, emotionally, and mentally. In the book ‘Burnout’ by Emily and Amelia Nagoski, three main themes pop up when it comes to burnout:
1. Emotional Exhaustion
This is the heart of burnout. When you care deeply for too long without a break, it leaves you emotionally drained. You might feel irritable, overwhelmed, or exhausted, even after resting. It can take a toll on your health, relationships, and ability to stay engaged in daily life.
2. Depersonalization
Sometimes, burnout feels like being on autopilot. You’re detached from your emotions and experiences, and even from the people you care about. Joy and connection seem far away, leaving you feeling numb and isolated.
3. Loss of Accomplishment
When nothing feels like it matters, it’s hard to stay motivated. You might feel like your work—or even your life—lacks value. This mindset can lead to procrastination, self-doubt, and a loss of confidence in your purpose.
Sound familiar? If so, you’re not alone. Burnout doesn’t just mess with your mood; it can impact your health, relationships, and sense of self. But here’s the good news—you can start taking steps to feel better.
What’s Really Behind Burnout? Stressors vs. Stress
Burnout happens when stress builds up and doesn’t let go. But to deal with it, we need to break it down:
Stressors
Stressors are the things that trigger stress. These can be:
- External: Work deadlines, financial struggles, or relationship conflicts.
- Internal: Self-doubt, perfectionism, or harsh self-talk.
Stress
Stress is your body’s response to those triggers. When faced with stressors, your body kicks into “fight, flight, or freeze” mode. Hormones like adrenaline and cortisol flood your system, speeding up your heart rate and making you hyper-focused. In small doses, this response can help you tackle challenges, but when it’s constant, it wears you down.
General Adaptation Syndrome (GAS)
Your body can only stay in overdrive for so long. When stressors persist without resolution, the body progresses through the stages of the General Adaptation Syndrome (GAS):
- Alarm Stage
This is your body’s immediate response—heightened alertness and energy to handle the stressor. Great for short-term challenges, but not sustainable. - Resistance Stage
If stressors persist, your body stays on high alert, which can lead to issues like high blood pressure, fatigue, and irritability. Outwardly, you may seem fine, but inside, it’s a struggle. - Exhaustion Stage
This is where burnout lives. Your resources are depleted, leaving you physically and emotionally drained. Even small tasks can feel impossible.
The progression through these stages illustrates why unresolved stressors are so harmful and how they contribute directly to burnout.
Steps to Move From Burnout to Balance
Recovering from burnout doesn’t mean fixing everything overnight. It’s about small, intentional changes that make a big difference. Here are some ideas to get started:
- Let Your Body Talk: Movement, whether it’s a walk, yoga, or even dancing in your kitchen, helps release pent-up stress.
- Breathe It Out: Long, slow breaths can calm your nervous system. Think of it as a reset button.
- Savor Joyful Moments: Laugh with a friend, cuddle your pet, or really taste your morning coffee. Little moments add up.
- Reframe Challenges: Even if you can’t change the situation, finding lessons or silver linings can shift your perspective.
- Let Go of What Drains You: Not every goal is worth the cost. If something isn’t serving you, it’s okay to let it go.
You’re Not Alone
If you’re feeling burned out, I want you to know it’s okay. Burnout isn’t a sign of failure; it’s a sign that something needs to change. Take time for yourself, set small goals, and don’t hesitate to reach out for support.
As Joyce Sunada wisely said, “If you don’t make time for your wellness, you will be forced to make time for your illness.”
If you’re looking for more tips or support, visit our team at Midnight Sun Wellness. Together, we can work on turning burnout into balance.