End of year burnout is real
Burnout is known as a state of complete mental, physical and emotional exhaustion. Burnout can happen to anyone routinely exposed to high levels of stress- work related or not. It is a real syndrome and with the end of the year looming, we seem to feel it more.
Much worse than ordinary fatigue, burnout makes it challenging for people to cope with stress and handle day-to-day responsibilities.
Coming to the end of the year… are you feeling weighed down, pushing yourself to the finish line? (i.e. the end of the year!). It can be a period of added pressure and strain from financial expectations, family tensions and the sometimes-dreaded family functions and increased workloads.
So, what should we look out for?
Emotional signs: Feeling irritable and frustrated, miserable, easily tearful and just emotionally drained- the dread to engage socially
Physical signs: Headaches, aches and pains, decreased/increased appetite, low immune system- am I sick again?!
What can you do if you feel burnt out?
While we all have different life experiences and limitations, try your best to consistently incorporate some of the below:
Treat yourself as though you are recovering from a physical illness. Unlike tiredness, burnout doesn’t go away on it’s own.
Take time off work- this is to switch off completely from work, you won’t be your best work self if you are burnt out.
Soft launch your break from work- rather than pushing through to the very last day, see what you can let go of in the lead up to your time off.
Eat well- good nutrition is linked to better mental health
Exercise without stress- if you love going to the gym then absolutely keep that up, but if its not for you, find some exercise that you enjoy that feels less ‘exercise-y’, ever wanted to try a dance class?
Take a social media detox
Take time to connect with the environment- see how you can incorporate some fresh air and sunshine into your day.
Connect with others- a coffee date you have been meaning to have, a check in phone call with a friend you haven’t spoken to for a while.
Listen to your body and just rest.
In your restful time- also include activities where you can be creative and gain energy from.
Ask for help- we all need it. It’s time we lean into our peers and loved ones.
Show yourself some appreciation and gratitude- reflect on your achievements and what you can change for next year.
Seek therapy to learn new coping skills and manage your symptoms
Speaking of changes for next year.. you might be asking what can be done to try to prevent burnout again?
Take notice of the physical and emotional signs of burnout throughout the year and put the above measures in place- let's not wait until the next “end of year burnout”
Reflect on your wins and positive experiences in work and personal life. Celebrate them!
Prioritise rest, sleep, exercise and good nutrition so it becomes a natural part of your lifestyle.
Work on setting boundaries and feeling ok to say ‘no’ sometimes.
The good news is that Burnout can be prevented :)
Author: Kate Zughbi, Principal Therapist
RenewMe Therapy