Saying no to burnout
Steps to stop it in its tracks
Refill your cup. Restore your reserves.
The theme of last month’s The Reset and A Peaceful Pause practices was burnout.
Part of the reason for this is because I had recently been on the verge of burnout myself. As I write this, I can thankfully say I’m on the other side of it.
I’ve experienced burnout before. That’s made me very aware of what the signs can be. This varies from person to person, but some of the signs and symptoms of burnout creeping in can look like:
Sleep issues
Feeling physically and mentally drained
Muscle soreness
Joint pain
Digestive issues
Headaches
Procrastination
Difficulty concentrating
Numbing out with food, substances or unhealthy habits
Reduced immunity
Withdrawing from others
Irritability
Lack of motivation
This is not an exhaustive list.
If you spot any of these signs in yourself it’s important to not ignore them in the hope they’ll go away by themselves. They won’t.
Burnout is often associated with work, but it can be the result of life pressures completely unrelated to work.
Sometimes it isn’t as simple as stopping work (if you have work) or going on holiday, especially in the current economic climate.
We’re all living with different circumstances, but taking the steps you can that are within your control can be the difference between easing away from burnout’s door or being floored by it.
A few examples which may be of help, depending on your situation include:
Say NO where you can - This may involve setting or re-establishing some boundaries. Saying no can help you avoid over scheduling, taking on too much and ultimately depleting yourself. It also gives time back to you.
Stay hydrated - Being even mildly dehydrated can impact your cognitive function and increase feelings of fatigue. Related to this, eating as nutritiously as you can based on your budget will support you.
Contemplative practices such as mindfulness and yoga - I have two years worth of guided practices here and here.
Avoid reaching for your phone as soon as you wake up - In my book I suggest some different ways to start your day off on the right foot.
Brain dump with pen and paper - Free writing to get negative stuff out of your head and onto the page.
Utilising tools like the Stress Bucket - To help you determine your threshold and look at some healthy ways to navigate stress. See more from Mental Health UK on the stress bucket exercise here.
Try to establish a consistent sleep routine - If your sleep is disrupted try incorporating yoga nidrā and/or restorative yoga into your schedule.
Slotting some form of movement into your day - E.g. stick on a tune you like and dance. If you’re stuck behind a desk all day, can you get outside at lunchtime?
Carve some non-negotiable time out of your day (even if it’s just 5 minutes) to intentionally do something you enjoy - E.g. it could be as simple as sitting down with a good cup of coffee and savouring every sip.
Last but not least:
Talk to others - Try not to isolate yourself. And remember it’s okay to ask for (and receive) help.
UPCOMING OPPORTUNITIES TO PRACTICE YOGA WITH ME:
In-Person:
Rest + Restore, Saturday 12 July 3.30-5pm at Embody Wellness, Vauxhall. Find full details and book here.
Hatha Flow, Wednesdays 9.30-10.30am at Yoga Point, Brixton. Book here.
Wake-Up Hatha Flow, Thursdays 9.30-10.30am (except 19 June) at MIND Yoga & Pilates, Forest Hill. Book here.
Online:
Not able to join me in-person? There’s now two years’ worth of yoga and meditation practices from me here on Substack in A Peaceful Pause and The Reset, like this Restorative Yoga for Caregivers:
#23 The Reset
Welcome to the twenty-third edition of The Reset. This is a regular monthly offering from me along with A Peaceful Pause.
Thank you for writing about burnout. So many of us, me especially included experience it frequently and knowing the signs means we can pivot to trying to nurture our bodies. I personally have been trying to understand the aftermath of it in my body through yoga nidra so I can understand and nurture in a targeted way to heal. So often we get over burnout but the body is holding something from it and needs to heal in order for us to be fully free for life’s next challenges.
Thank you for this Paula. Personally burnout has crept up on me , leaving me mentally, physically and emotionally exhausted! I have found the importance of being present means I recognise my own signs and symptoms. And it takes time for this to develop.
Creating a personal resource bank has helped. For example, journalling, or if I feel my body needs to stretch or rest, yoga( accessing your book and practices). Self-compassion, kindness and patience also come to mind. Taking smaller manageable steps, and enjoying those moments has had positive impact on my wellness.