The B Word
Not that B word, the other… BURNOUT.
With a recent report finding that 52% of all workers are feeling burned out, up 9% from a pre-Covid survey, it’s clear to see that burnout is a huge problem in the workplace.
But what exactly is burnout and how can you manage it?
What is Burnout
Burnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time. Also stems from feeling unfulfilled in your role, or undervalued.
What are the signs?
Whilst everyone is affected by stress differently, there are a few key signs of impending burnout that is almost the same for everyone. A sense of becoming mechanical about everything, having no emotion whatsoever other than wanting to cry. And being utterly exhausted but you can’t sleep.
Other symptoms make look like
feeling overwhelmed
having racing thoughts or difficulty concentrating
irritability
feeling constantly worried, anxious or scared
feeling a lack of self-confidence
avoidance of things or people you are having problems with
change in behaviour like eating more or less than usual
drinking or smoking more than usual
Techniques to Combat Burnout
BREATH (LEFT NOSTRIL)
The parasympathetic nervous system (responsible for bringing the body into a state of rest) is located on the right side of the brain. Breathing through the left nostril kicks the parasympathetic nervous system into gear, prompts it to take over from it’s stress inducing counterpart (the sympathetic nervous system) and drops the brain’s levels of cortisol. As a result you feel less anxious and are better able to manage stress Simply close your right nostril with your thumb or index finger and take a few slow deep breaths in and out. Inhaling for four and exhaling for 4 or 6
RELAXATION
Excessive stress is often caused because of too much working or worrying. Try to reserve some time “me time” for yourself on a daily basis. This could be yoga, meditation, which both have positive effects on stress. This could also be time for listening to an entertaining podcast, going on a walk (which hits the exercise as well!), reading a book, doing some colouring, knitting, cooking, having a bath or going for a massage or aromatherapy to help reduce levels of adrenalin and cortisol in the body.
GRATITUDE
Humans have what is known as a “negativity bias.” Essentially, this means that we’re much more likely to focus and dwell on something that’s gone wrong than on things that have gone well. This results in a negative and unbalanced way of thinking leading to high and unnecessary levels of stress. When we express gratitude, our brain releases dopamine and serotonin — two hormones that make us feel lighter and happier inside. This is one of my favourite practices and can be done in so many different ways. Journal, bullet points, round the dinner table, apps, expression.
If you feel like you, or someone you know, is struggling with burnout, know you don’t have to struggle alone. I have supported hundreds of women to regain a sense of balance in their life. Book in for a complementary discovery call today.
Much love
Alexandra x
