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24d (edited) • Generativity(life's calling)
"Tired"...What Kind of Tired? 🔥Cognitive/work Burnout: Causes and Fixes 🌿💪
I often meet people who say that they are "tired". Conversation then leads to the question of, "Yes, but what KIND of tired are you?". Sleep will only "fix" the physical or sleep-related fatigue. But the other types of tired including mental fatigue (cognitive load), emotional fatigue, or moral or spiritual fatigue/injury all require different types of intervention. This post will focus more on the cognitive/work load type of tiredness--burnout. This type of burnout can still be impacted by physical factors of course, but there are other things at play that require our attention if we are to prevent or decrease the level of burnout.
Burnout is an invitation to address your inner life...your relationship with yourself and things in your life!
Below is a condensed version of symptoms, causes and interventions. :)
Then, a video if you choose to see it. No pressure :)
Lastly, a worksheet for yourself or use in your profession!
⚡ Symptoms of Burnout
Emotional
- 😓 Exhaustion
- 😰 Feeling overwhelmed
- 😠 Irritability
- 😒 Cynicism
- 😶 Emotional detachment
Physical
- 💤 Fatigue
- 🤕 Headaches
- 🌙 Insomnia
- 💪 Muscle aches
- 🍽️ Digestive problems
Cognitive
- 🧠 Difficulty concentrating
- 📝 Forgetfulness
- 📉 Reduced productivity
- ❓ Difficulty making decisions
Behavioral
- 🍷 Increased substance use
- 🚫 Neglecting self-care
- 👤 Withdrawal from social activities--there's been times when I've just wanted to stare at a wall and think of nothing (this was a sign of burnout)
- 🏢 Increased absenteeism/getting sick more often
🔥 What Causes Burnout
- 🕒 Overwork: Long hours without breaks drain energy and focus; poor work-life balance
- 📈 Unrealistic expectations: Trying to do too much or please everyone adds constant pressure; I'd say perfectionism and overachieving tendencies can also fall under this category
- 💻 Always “on” culture: Emails, messages, and notifications prevent full mental rest--these will be there in certain work environmens. This can contribute to a sense of lack of control and if this is also attached with difficulty setting boundaries, it's burnout waiting to happen
- 💔 Lack of support: Feeling isolated makes stress harder to manage
- 🎭 Emotional exhaustion: Caring for others constantly leaves little energy for yourself
- 😴 Poor self-care and lack of coping mechanisms: Skipping sleep, unhealthy eating, and no exercise weakens resilience; substance use while an attempt at coping, ends up sabotaging this as well
🌿 How to Prevent and Fix Burnout
- 🛌 Prioritize rest: Sleep well and take short breaks to recharge
- 🗓️ Set boundaries: Say no when needed and protect personal time--this can be challenging and this will be a focus of a future post :)
- 🏃 Move your body: Walk, stretch, or exercise to release tension
- 🧘 Practice mindfulness: Meditate, breathe deeply, or journal to calm your mind
- 🙏Prayer: sit in the truth of the situation, request help, express gratitude
- 🎉 Schedule joy: Make time for hobbies and fun activities!!! (creative outlets build energy!)
- 👥 Seek support and build relationships: Talk to friends, family, mentors, or a therapist; also, if you can, talk to your higher ups to see if anything can be changed. Sometimes there are systemic issues at play that may make it challenging (and may require other things), but sometimes small changes can be made
- 🌟 Re-align values: Ensure work and lifestyle fit your personal priorities! If there is a disconnect in values or approach to those values, this may be worth discussing/addressing!
💬 Question to Ponder: Do you find yourself experiencing any of the symptoms of burnout? Which one of these strategies could you start using today to feel more energized and less stressed?
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"Tired"...What Kind of Tired? 🔥Cognitive/work Burnout: Causes and Fixes 🌿💪
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