Here’s a scenario. You pick up your phone mid-day and realize that you’re in the red for battery. Oh no! It’s only 2pm, I need this phone all day, if it dies I’m without a phone and I forgot my charger at home. Must find a charger stat! You search high and low for a charger, you ask all your friends if they have a spare one, hell or high water you are charging this phone to make it through the day. Sound familiar?
Now another scenario. You’re driving and realize you’re low on gas. Hmmm how much farther can I make it on a low tank? Where is the nearest gas station? We risk it as we search for the nearest gas station on our way to wherever we’re going. If we have no gas, we won’t make it to our destination! We end up refueling to a full tank of gas and are on our merry way without worry.
So we wouldn’t be able to drive anywhere without gas, therefore when it’s low we simply refuel. And if our phone died we would just melt into a puddle and be unable to function (not really but sometimes it feels that way!). But what about us? What about our “battery” or “gas tank”? Think about our fuel and how often we just let ourselves run to the ground. Perhaps you’re feeling that way now? Burning the candle at both ends? We’ve all certainly been there as trainers, as parents, and as humans! We understand how this feels, we have been there, but we also know how to get out of it!
So here’s our advice! First and foremost, become aware of your energy and where you are. Are you feeling burnt out? Are you constantly tired? Perhaps you’re gaining weight, losing weight, super stressed out and can’t find any calm? You can’t make any decisions and feel scatter brained. This my friends is the road to burnout. Your tank is running empty, your battery is running in the red and you need to refuel.
Once that awareness kicks in - let’s make some changes.
Stay hydrated. This seems odd but hydration does so much more than keep you hydrated. It helps with your immune system and also increases alertness! So skip that 4th cup of coffee and drink some water instead.
Move your body. Science proves that movement reduces stress among its many benefits. So if you’re feeling stressed take a quick walk, stretch or do something light to help increase your mood, alertness and help you feel more balanced.
Eat healthy. When you’re stressed its easy to go for the comfort foods. Short term they could make you feel better, but long term it could lead to weight gain, decreased immune system and more. Try to eat healthy which in turn can give you more energy, and generally just make you feel better!
Expose yourself to bright light. Especially in the morning, don’t let the first light you see be your phone! Instead, open your window blinds and get your first morning light from the actual sky. Natural light helps regulate your circadian rhythm as well as boosts your mood and alertness.
Practice deep breathing. You don’t have to do a 15 minute meditation to get the benefits from deep breathing. Even one minute of focused breathing can help boost your mood and energy levels and help you feel more balanced. Some of our favorites are
box breathing - envision a box breathe in for 4, hold for 4, out for 4, hold for 4 and repeat.
Belly breathing - Place your hand just below your navel and feel your belly rise and fall as you breathe in and out.
Focused breathing - for one minute just completely focus on your breathing and nothing else.
Surround yourself with people that bring you joy. There is nothing worse than feeling burned out and then being with others that are also complaining about things and generally just bring you down. It’s exhausting. So instead, if you’re feeling the burden of burning out or general stress, find your “go to” people that lift your spirits and bring you joy. Let them know that they’re your person - that will also make them feel good!
Let go of what you can. You may not be able to quit the job that is causing you stress, but you could ask for help or try and reduce your workload. Remember that not everyones fire has to be yours.
Give yourself a hard stop to your day. You are not a robot - you cannot work 24 hours a day. So be realistic with your time and give yourself a hard stop. This can help you feel more balanced and also give you time for other things that bring you joy!
Ask for help. Delegate tasks to other co-workers or family members so you don't feel like you're taking on everything. That feeling can also lead to resentment! Take what you can, and then other tasks can be given to others so things can be more evenly distributed.
Remind yourself that this is temporary. Nothing lasts forever - you can make changes to make things better for yourself but it may take time. And sometimes it feels like it'll never end - but it will, things will get better but it starts with you!
Burnout is a real thing. And it can lead to all sorts of health problems along the way. It also doesn't have to come from a job - burnout can happen in a lot of scenerios and lifestyles. Look for these signs of burnout, and then try to take some of the actions above to help you cope and get out of the weeds!
Signs of burnout
It's affecting how you do – or how you feel about – your job or life in general
You may be cynical or negative.
You're no longer excited, engaged or invested.
Instead, you start doubting yourself or others, feeling detached or even gloomy.
2. Your sleep is off.
Research shows that chronic stress affects the nerves and hormones that regulate sleep.
You may have insomnia.
If you're not sleeping, it can make your burnout worse.
3. You're physically exhausted.
Stress and lack of sleep can make you physically exhausted
But fatigue can exist regardless of how much you're sleeping. It's a key symptom of burnout.
4. Your eating habits have changed.
Are you eating more or less than normal?
You’re not eating as healthy - when we’re feeling stressed we tend to go for more processed “junk” food to make is feel better. This can also lead to fatigue from sugar crashes!
Stress hormones can affect your appetite (either make you eat more or less)
5. You're having headaches or stomachaches.
Studies show a connection between burnout and headaches, nausea, gas and upset stomach.
6. You're emotionally exhausted.
emotional exhaustion can make you feel overwhelmed, unmotivated or emotionally fatigued.
trouble concentrating or completing tasks that should otherwise be easy
procrastinating
difficulty getting up in the morning or getting to work on time
feeling unqualified for your job or incapable of doing certain things
feeling out of control at work, home or both
reduced or no enthusiasm, even for activities you typically enjoy
loss of interest in social activities
self-doubt
anxiety or irritability
You don’t have to have all of these symptoms to be burnt out, but do a quick check on yourself to see where you are on this spectrum. Self-care is so important, as is awareness of where you are in your mind and body. Remember, it’s okay not to be okay—but the big thing is addressing the problem, seeking help, and making some changes to make it better!! You got this!!!
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