Juggling personal, work, and family responsibilities can leave even the most even-keeled person off their game. When it feels like life is asking too much of you, take a beat and assess the situation. Be aware of shifts in your mental well-being and what to do when you suspect you’re out of balance.
1. Mental Exhaustion
When your mind starts to shut down, you can miss important details, opportunities, and memories. Your mind isn’t trying to hurt you, rather it’s trying to help protect you from further damage.
In some cases, this may be a signal of unmanaged or undiagnosed depression, which may require dedicated treatment. Many individuals thrive when they separate from their routine and go to rehab for depression, especially when they’re burnt out. Recognizing the signs and symptoms of burnout is the first step to treating it.
2. Physical Exhaustion
Waking up exhausted is a red flag that your body has had it with the status quo. If you’re never fully rested, even if your smartwatch clocks eight solid hours, burnout may be the culprit.
As an early warning sign of burnout, pay attention to signals of tiredness that don’t align with your output. Try taking a walk to help infuse energy into your day. Incorporating movement can give your brain a break and a place for nervous energy to exit.
3. Decline in Productivity
It’s not that you don’t want to do things, but now, everything you strike out to do takes ages. When you notice that your normal routine takes longer than usual, especially for repeat and mindless tasks, pay attention.
The quality of your work may be suffering, which can cause long-term damage to your career and confidence. You can start to feel worse when you realize your output isn’t delivering your usual results, adding more stress.
4. Lack of Motivation
If it’s more frequent that you “can’t even,” it may be a sign that you’re heading toward burnout. When your legs feel like they’re filled with cement, everything feels like a monumental effort. This may be your body screaming for mercy and a break from the rigorous schedule and unattainable standards you’ve set.
5. Detachment from Relationships
It’s one thing to be on autopilot on your commute, but it’s another to be checked-out of your valued relationships. When it feels like you’re going through the motions and life is passing you by, you might be disassociating. In some cases, this is your brain protecting you from further overwhelm and stress.
Take note when experiences and interactions you used to enjoy now feel like a chore or wholly uninspiring. Check in with yourself and ask a trusted friend to give you their take on your behavior. Sometimes, you do lose interest in a friend group, especially when your lifestyle changes. Other times, it’s a sign that you’re burnt out and need to take care of your mental health.
6. Illness-like Symptoms
Frequent headaches, indigestion, heartburn, and nausea may not be the symptoms of a stomach bug. Illness-like symptoms may be burnout manifesting in your body, asking for attention in the best way it can.
Generally, physical illnesses grab your attention more than mental ones, as they’re less easy to ignore. Practice body awareness and strive to identify where your pain is coming from and when it begins. Take notes in your calendar to reveal trends between your symptoms and external stressors at home and work. Speak with your care provider and mental health therapist to sort out what type of support you need.
7. Neglecting Personal Hygiene
Revenge bedtime procrastination isn’t just a social media trend; it’s a very real way that many people combat daytime stressors. However, skipping out on much-needed sleep can make you feel worse, especially when sleep deprivation sets in. Your body needs sleep to restore digestive, mental, and physical health, all of which take a hit when you’re stressed.
You my also be neglecting basic care tasks like bathing, brushing your teeth, and eating balanced meals. The convenience of a drive through may save you time, but it can quickly wreak havoc on your digestive system. Try to start saying no to whatever distractions you can, and take back your precious minutes for yourself.
8. Feeling Hopeless
One of the most troubling signs of burnout is an overwhelming feeling of hopelessness. When even trying is too hard, it’s easy to resign yourself to giving up. No matter what you do, it feels like everything and everyone is against you and the pressure is too much to bear.
Practice positive affirmations, even if it feels strange or silly at first. The mind looks for confirmation based on your ideas, which is why you often see cars or dogs like yours. Start each day with an affirmation like, “I am enough,” “I am capable,” or “I am at peace.” Repeat it all day and your mind will find ways to confirm your affirmations, no matter how challenging your situation.
Take Charge of Your Mental Health
Recognizing the signs of burnout is just step one of caring for your mental well-being; doing something about your situation and maintaining much-needed changes requires a plan and commitment. Take action by communicating your needs, advocating for yourself, and holding yourself accountable, even when it’s difficult. When you care for your mental well-being, you can show up in a way that aligns with your true self.
