How to Prevent Burn Out

Burn out is a feeling that effects your body and mind and makes it hard to get up in the morning. But it doesn't have to be something that you go through alone in fact a supportive system of friends and family along with a few lifestyle changes can make you feel better.



It's the feeling when you lose sight of hope and you don't know how else to continue. Maybe everything you once thought you were aiming for seems pointless and everything that made you happy no longer brings you joy.


You wake up miserable, defeated, hopeless, tired.


You are not alone and this post will bring awareness to the subtle and ignored signs of burn out while showing you just how you can combat it.


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What does burn out look like?


Frustration


You struggle to finish task and as you do them you're plagued by feelings of negativity. Thoughts of why are you doing this and how you would rather be doing anything else bounce around your mind and settle.


Anger


Similar to when you need a lifestyle change, you lash out at the people around you when they ask for your assistance.


Sadness


Sighs of hopelessness escape you as you have trouble envisioning an achievable, different set of circumstances.


Isolation


You don't enjoy hanging out with friends as much as you once did. Possibly shutting yourself off to your loved ones and friends because you think that no one understands you


Prone to emotional outburst


The littelest things set you off and you have trouble regulating your emotions. After feeling angry, guilt or even shame may come because of how you initially reacted. What you may have viewed as minor is now enough to make you cry, or want to shut down for the day.


Fatigue


Being tired both mentally and physically are huge signals that something has to change.


Hitting 8 hours of sleep and still feeling groggy is a sign that your body is trying to tell you something. Obstacles are no longer a small stepping stone and you eventually begin to wonder why life is treating you in such a way


You question your life decisions


Ruminating over thoughts, regarding whether you should have chose a different major or picked other people to have romantic/platonic relationships with, can begin to feel like an endless cycle.


Lack of productivity


Everything feels like a chore.


Your daily task seem to drag and there's a lack of motivation and inspiration behind the things that surround you. You don't want to clean, do your homework, or carry out your work duties.


When you recognize that you feel bothered it may make you feel worse as judgmental thoughts start occurring.


Decrease sense of accomplisments


The idea that everything you do could be better or is not enough.



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Now that you identify with one or more of the traits, let's see what changes you can make.


Accept how you feel


Emotions are like visitors who show up at your door unannounced. Whether or not you choose to let them in your house, they are still there.


You give them more power when you try to suppress them. Take a second, breathe. If you are irritable over someone asking you to do something, remind yourself it is just a feeling and feelings always pass. Read up on boundaries, so that next time you are asked, you can respond in a way that makes you feel heard.


Stop labeling feelings as good or bad


All emotions have a bright side. Anger can push you toward change, stress can push you to get something done.


Try to recognize when the feelings occur


Maybe it's when you bring up a specific subject at work, or when things are hard and challenging at home.


Recognizing connections allow you to see patterns within your environment. Once you see the pattern you can start to build mechanisms and defenses to change them.


Keep a list of things you are grateful for.


Our thoughts are a reflection of how we feel. Taking time to remember why we are grateful can help you crack the fog that is looming over your head.


Get active


Getting your blood pumping can give you energy and help you to blow off some steam. An uninterrupted, music filled work out may just rejuvenate you.


Try out different activites


I started blogging after years of putting it aside and this time it stuck. Consider reading, finding a game you enjoy, new things to do with your friends, or a topic to research.


I started experimenting with template designs and now I have an Etsy shop.


See what you can step down from


When you let your boundaries crumble you begin to say yes when you want to say no. Ask for a temporary position change if you are part of a club or association. Ask your boss for accommodations on new assignments, and let go of weekend gigs that are stressors for you.


One goal you can work toward is not stretching yourself as thin.


Drink more water, eat more vegetables


A healthy diet can also give you energy. Drinking water flushes out the toxins from your body that could be making your skin dull and body fatigued.


Set a bed time


Sleep is important and extremely necessary. Listen to your body when it says to relax and unwind.


Be kind to yourself


This is not an easy thing to do.


I remember as I wrote this post originally, a few weeks ago, it was after a hard, busy, grueling shift and my homework was giving me a headache.


I was exhausted, my body ached, I felt a cold coming on and I was angry at the world.


I took a step back and put the homework away. It wasn't due that night and it was not worth the pressure I was putting on myself. At work, I often worried that I wasn't doing enough work but during my next shift I stopped working when my shift was over. No more unrecognized, unpaid hours.


I gave my mind a break and you can too.


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College is very demanding. To get straight A's and put in the 20 hours that classes can require of you while working, is hard.


Being a parent or guardian of children can cause you to question how good your patience is, and why you aren't able to teach them something the way someone with a degree and years of experience can.


Starting something new can cause you to feel confusion, but that doesn't mean you won't eventually understand it.


Recognize that your body and mind is calling out for help and allow it to have room to heal and breathe. You can get better and find pure unfiltered joy. And in case no told you today, I am proud of you.


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Blissful Wallet by Rebekah Gamble 2020

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