Avoiding and Dealing with Burnout!

So let’s face it, today’s modern life is fast paced, ever-changing, and increasingly stressful.  Jobs are requiring more and more, often times for less pay and benefits.  Keeping up with the technological changes that are taking place is in-and-of itself enough to make a person want to pull their hair out.  Add to the mix parenting, being a responsible partner, long commutes, and a laundry-list of other stressful responsibilities, it’s no wonder that the term “burnout” is commonplace in modern society.  Most of us feel like we are one stressful event away from a full on meltdown.  

So before we get to how we can avoid or remedy the ever-dreaded burnout, let’s talk a bit about some of the signs of true burnout.  Here are four commonly witnessed signs that you’re in the danger zone.  In other words, if you are experiencing 2 or 3 of these signs, make the decision to do something about it.

1. Exhaustion: This is exactly what you think it is.  You’re beyond tired, and regardless if you get some rest, you still remain tired and lack energy.  If you feel like you have nothing left to give or you’re running on fumes, you’re exhausted so put a check mark beside of this sign.
2. Detachment: This one takes a bit more insight and perhaps looking at how your overall interactions are going down, but basically, you begin to isolate from co-workers, family, friends, and anyone else that you otherwise have a relationship with.  
3. Procrastination: If you find that you are putting more and more things off until the very last minute, this can be a sign of burnout.  This also means that you put off the things that you want to do out of the fear of the unknown.  So in this way, it’s a double-whammy in terms of the emotional impact.  Not only are you reaching burnout, but you are also neglecting your own needs and desires.  Not to mention, by putting things off, you’re more likely to experience some negative effect from doing so.  An example would be putting off maintenance care of your car.  Without regular maintenance, eventually your car will give out as a more serious issue arises, not to mention a more costly repair.  Being without a car can certainly put one over the edge in terms of managing stress and Emotional Wellness.
4. Irritability: This is probably the most common sign of burnout in my opinion.  Being on edge, being exhausted, detaching from those that are important in your life, and feeling the build-up effects of procrastination will absolutely make you irritable, no doubt about it.

Now that we covered some of the common signs of burnout, let’s discuss the steps to take in order to recover from this debilitating condition.  Here are 5 simple steps that you can implement now if you have 2 or more of the above signs listed.  If things are too bad and you don’t find any relief using these steps, contact Prana Chiropractic and Wellness Center if you’re in the Western, NC region or your local healthcare provider.  

1. Identify: Work hard to try and identify the potential causes of your burnout.  This is typically pretty easy to do, but let’s say that you pinpoint work as being the main culprit, the next phase of this step is to identify what you can change about the situation.  Maybe trying to delegate tasks, ask for a transfer to another department, use some of your vacation time if you have it, ask if you can get a work-from-home day if possible, talk to your boss, see if there is a company counseling or wellness program you can join, or any other step you think you can take to change your current state.  Same holds true of a relationship or other area of your life happens to be a major cause.  
2. Let Go: What I mean by this is let go of the negative people and situations in your life if possible.  It is absolutely true that the 5 people you hang around most have the most influence on you, including your mood.  Do what you can to choose 5 positive, optimistic, and self-confident people that force you to rise to their level, not drag you down.  Remember, misery loves company!  Also, if you are watching violence filled, depressing television or movies, reading gossip magazines, or engaging in other non-positive activities, ditch them.  Ditch them now.  In order to move beyond your current burnt-out state you’re going to have to change some things.  Change the negative things in your life, and replace them with positive activities.  Instead of the gossip magazines, choose self-improvement books. BOOM!
3. Get Rest: Recovery from any condition, whether physical or emotional in nature, requires rest.  When you reach a state of burnout or thereabouts, stock up on rest.  This could be easier said than done of course, but do what you can.  If you get a lunch break, use half to grab a quick nap in your car or the break room if allowed.  Always aim for a minimum of 7 to 8 hours of sleep per night.  Again, that’s the minimum amount that you need and if you’re experiencing a great deal of stress, this needs to be more.  Perhaps use some of the added time you’ll create after ditching those negative activities we talked about in the previous step.
4. Exercise: Exercise and movement is the cure for just about everything.  Many of the most stressful jobs out there are the least physical in nature.  This in-and-of itself can increase stress.  We aren’t made to sit for hours upon hours, so there is no question that sitting behind a desk all day is both emotionally and physically distressing.  The minimum exercise that I recommend to all Practice Members at my Wellness Center is 20 minutes of walking per day, 3 days per week.  Preferably, this will take place outside during the day in order to get some natural sunlight, and it allows you to get out in nature somewhat.
5. Clean Up Your Diet: Perhaps the most important thing you can do is cut out the emotionally taxing foods from your diet.  Drop the sodas and over consumption of sugar. The average American consumes between 150 and 170 pounds of sugar per year! Refined sugars found in sodas and most sweets causes a rapid spike in blood sugar levels which puts you on an emotional roller coaster.  So get off the roller coaster immediately.  Furthermore, limit the inflammatory foods in your diet.  These include dairy products, alcohol, caffeine, processed foods, and yup of course sugar.  You can also supplement with Fish oils (Omega-3 Fatty Acids), Tumeric, Ginger, and Cinnamon.  Also foods like cherries and pineapple are great natural anti-inflammatory sources.  

Again, if things seem serious, or you just cannot seem to get past the feelings of burnout, consult a healthcare provider.  Certainly give the above steps a shot.  Each and every one of us can benefit from them, so they certainly won’t make things worse.  Please keep in mind that the above information is not a means of diagnosis, as only a licensed healthcare provider can do that.  The information is simply that, information to help recognize the potential for a problem which needs addressing.  We are always here for you, so drop us a line and I will be more than happy to personally teach you more! 

In Wellness and Love,

Dr. Chris