You’ve been under too much stress for too long. You’re constantly exhausted and starting to feel some detachment or resentment. You question the value of your contributions, and you struggle to manage tasks as effectively as you used to. If this sounds familiar, you might be experiencing burnout. Being burnt out is not a mental health diagnosis, but it can indicate that you are struggling in a way that is not good for your mental health.
At Carolina Dunes Behavioral Health in Leland, North Carolina, we offer inpatient psychiatric care for adolescents and adults who are struggling with their mental health. We also offer support for families whose loved one is receiving inpatient care for a mental health crisis.
Who Experiences Burnout?
While most people think of burnout in relation to their professional lives, caregiving, school pressures, and any other part of life that routinely pushes people to their limits, without adequate support, can lead to burnout.
Some factors that can lead to burnout include:
- Lack of control over parts of your job that matter to you
- Unclear expectations
- Conflict
- Having too much or too little to do
- Feeling unsupported
- Poor work-life balance
Early Stages of Burnout
Burnout is a gradual process. If you recognize the early signs, it is possible to make changes that will reverse the issue. Some of the first red flags a person might notice when they are starting to become burned out include:
- Being tired, even after a full night of sleep
- Being irritated by even small annoyances
- Struggling with motivation, even with tasks that once made the person feel accomplished
- Withdrawing from loved ones
- Experiencing physical symptoms with no medical cause headaches, digestive problems, sleep disturbances, and appetite changes
Strategies to Handle Burnout
Whether you’re already experiencing burnout or you’re trying to ensure it does not happen to you, there are several actions you can take to protect your well-being:
Set and Hold Boundaries
- Prioritize what needs to be done most. Let go of things that aren’t important or delegate them to someone else.
- If your job is causing burnout, talk to your boss about your concerns. Try to develop clear and realistic expectations together.
- Set time limits for how long you will work on something that feels daunting, rather than trying to force yourself through it. Come back when you are fresh to complete what you didn’t get done previously.
Ways to Manage Stress
- Meditation
- Mindfulness
- Yoga
- Time outdoors
- Journaling
- Progressive muscle relaxation
- Prioritize self-care
- Ensure you’re getting 7-9 hours of sleep every night
- Eat healthy, balanced meals
- Stay physically active
- Reach out to friends, family, and colleagues for support
Change How You Think
- When you find yourself thinking of the tasks you need to complete as burdens, try to reframe them as growth opportunities
- Focus on the things you love about your life, your job, or whatever has you stressed
- Determine how a large task can be turned into smaller, less overwhelming pieces
- Celebrate your wins
Request Help
- Depending on the nature of the concern, you may be able to get support from friends, family, co-workers, your boss, or a therapist.
- If caregiving duties are the cause of distress, you may be able to find someone to step in and let you rest or pursue other things
Take a Break
- Resist the temptation to work through your lunch break or eat at your desk
- Take a walk
- Do not check emails outside your set work hours
- Take vacations, whether you travel or just stay home and recharge
Find Other Ways to Shine
- If you’re not feeling like your contributions matter, find other ways to get that sense of accomplishment
- Volunteer with a cause that matters to you
- Take up a hobby
- Spend more time with people you love
- Become the person who notices what other people are doing and gives them the praise they need
We Are Here to Help
At Carolina Dunes, we recognize that our patients and their support systems may need help in determining how best to manage the stress they experience from work, school, caregiving, and other parts of daily life. We treat serious mental health concerns and assist patients and their loved ones in developing systems and routines that strengthen their ability to continue forward even after we exit their lives.
