Signs of Burnout and How to Recover From It

Do you find yourself exhausted even when you wake up in the morning? You are constantly tired, having a hard time concentrating, maybe even anxious? You’re someone who has a lot of responsibilities at home, and maybe even at work, but is having a hard time keeping up because your energy levels are low.

This is burnout. Burnout happens when stress levels are high, and the body doesn’t have enough time to recover.

When you have burnout, you may also experience:

• Headaches

• Numbness, checked out, difficulty being present

• Difficulty making decisions

• Chronic tension

• Digestive issues

• Difficulty sleeping, falling asleep or staying asleep, tossing and turning at night.

• Waking up exhausted from a night sleep

• Dreading what you once enjoyed

• Irritable, anxious, on edge, overwhelmed.

Why Does Burnout Happen?

In a society that prioritizes productivity, many people, and women specifically, are facing burnout. The primary drive towards burnout is living busy lives and constant stimuli, without enough support to recover. 

We have to talk about our nervous systems when we talk about burnout.

Our nervous systems are responsible for mobilizing us towards protection when there’s a perceived threat–the fight, flight, freeze response. 

Our nervous systems and this stress response is responsible for moving us toward, or away from a threat. When it’s too much for the body to handle this threat, it will freeze. All of this is to help us survive a life and death situation. 

These stressed states are meant to come down. The problem for people experiencing burnout is that this flight/flight/freeze response is constantly “on”. 

When the body is constantly “on”, by frequently doing things or overthinking, the body perceives it as you are in a constant state of threat, when you are really not. Sending that email to your boss might be really uncomfortable, but it’s most likely not a life or death situation. 

If you are in burnout, it means you are constantly passing your body’s boundaries. It can no longer metabolize stress properly because it doesn’t have space for it. You are not giving the body a chance to come down from the high energy, to lower states to allow the body to rest and have the immune system to function properly. 

The good news is that you can start helping your body at this moment.

How To Start Healing From Burnout?

Burnout takes time to fully heal. Every small step towards supporting your body counts, even if you don’t feel the immediate effects.

Begin with considering talking to your doctor first to see how your body is and rule out any medical condition. 

It’s also recommended to work with a trained therapist or a somatic practitioner specializing in healing your nervous system from burnout or from chronic stress. They can help you with specific tools and practices to start supporting your body and help you discover what’s getting in the way from recovery. 

Here’s what you can start doing today to help you heal from burnout

Choose at least one practice below, to slowly build your way into supporting your body more. This way these practices can feel more sustainable.

Pause and breathe.

Shallow breathing is a sign that your body is in a state of stress. Begin with pausing. Find a few times in your day to pause for a few seconds, and take 3 deep belly breaths. Breathe deeply and slowly through your nose, and slowly exhale. This is to help your nervous system to slow down. 

Go slower

Reduce unneeded stress by slowing down. When you are walking from your car to the grocery store, walk slower. When you are talking to your friends, talk slower. When you are getting dressed in the morning, dress slower. Going a little slower can help reduce the overwhelm and lower stress. 

Slowly cut down caffeine

As women, we will find ways to keep going, and caffeine is a common one. Whether your caffeine of choice is coffee, soda, matcha, or chocolate, this increases your stress. It gives you more adrenaline and energy to do a task, with a cost to your health. Start by reducing the amount of what you consume, instead of taking it out cold turkey.

Boundaries

Choose one area in your life that you feel you can start implementing boundaries, so you do less. It may look like saying no to going out with your friend, so you can stay home and rest. It may also look like not always picking up the phone with that one family member, that talks a lot. Choose what feels right for you. 

Enjoy Your Connections

When we are with people we enjoy and care about, it really helps regulate your nervous system more into a rest, digest, and connection. Try to allot a small amount of time to catch up or vent, but spend more time laughing and having a good time. Notice how it feels to be in their company. 

Your body might already be sending you signs that it’s beyond its ability to handle stress: the headache, the constant tension in your shoulders, the fatigue.

Burnout is a sign from your body that it’s asking for your support.

You don’t have to navigate this journey alone. Your health is worthy of priority. Start healing burnout today.