On The Yellow ‘Burnout’ Road
Most of us have days where getting out of bed feels as hard as Dorothy finding her way home from Oz. But if you start losing motivation and interest in your daily activities for an extended period, you may be heading toward burnout.
Do any of these signs sound familiar?
Every day feels like a bad day
You feel exhausted and emotionally drained
Nothing you do seems to make a difference or be appreciated
Caring about work, home or relationships feels like a waste of energy
Most of your time is spent on tasks that feel overwhelming or mind-numbingly dull
Recognising these signs is the first step. Understanding what burnout actually is can help you take the next one.
What is burnout?
Burnout is a gradual process. It does not happen overnight but builds up through excessive and prolonged stress, leading to emotional, mental and physical exhaustion.
Early symptoms such as frequent headaches or muscle pain, feeling constantly drained, or changes in appetite and sleep are warning signs that something is not right.
If stress is not addressed, it can cause long-term changes in your body, making you more vulnerable to illness and mental health challenges.
Finding support along the way
If you feel like you are on the road to burnout and the horizon seems endless, it is important to know that help is available.
And while analogies can sometimes feel cliché, they can also be memorable. Think of your support network like the friends Dorothy had on her journey home.
The Scarecrow (Psychologist): Supporting your mental health can help you regain emotional balance and positivity.
The Tin Man (Dietitian): Nourishing your body with healthy food can boost your mood and energy levels.
The Lion (Physiotherapist): Moving your body can give you the strength and confidence to face life’s challenges.
Toto (Massage Therapist): Staying in tune with your body can help you stay grounded when life feels out of control.
Here is what our therapists at Balance North have to say about burnout, the challenges people face, and practical tips to manage it…
Insights from our team
PsychologY
Common problems:
Burnout is not only caused by the amount of stress in your life. It can also come from neglecting the activities that once brought you joy or fulfilment, often sacrificed to meet other demands.
Tips to manage it:
Creativity is a powerful antidote to burnout. Whether you try something new or return to a favourite hobby, scheduling your own fun time can relieve stress in surprising ways.
Reach out to those closest to you. Even something small, like eating lunch with a colleague or calling a friend on the drive home, can reduce stress and calm your nervous system. The person you talk to does not need to fix your problems; they just need to listen attentively and without judgement. Book in with a psychologist to find out more strategies to cope with life stresses and manage burn-out.
Dietetics
Common problems:
During burnout, nutritious eating often takes a back seat. Food can become a coping mechanism, and poor food choices can affect your mood and energy levels, creating habits that are hard to break.
Choice fatigue can also play a role. When you are mentally drained, it is easier to reach for convenient foods that can lead to mood and energy crashes.
Tips to manage it:
Keep nutritious, long-lasting foods on hand for quick and easy meals. Some good options include:
Cans of fish or legumes
Eggs that keep well in the fridge
Frozen mixed vegetables or fruit
Pre-made or leftover meals and sauces stored in the freezer
Dry crackers such as Saladas, Vita-Weats or rice crackers
Rotate between five easy meals you can prepare quickly, such as wraps, baked dishes, tacos, salads or sandwiches. Even two-minute noodles can become a balanced meal by adding a cracked egg and a handful of frozen vegetables.
If you are buying takeaway, order larger portions and save half for another meal. Supermarkets also offer pre-made meals that can be a cheaper and healthier option. Book in with a dietitian to find out more ideas of how to tackle choice fatigue, and key nutrients that can be beneficial to support your health during burn-out.
PHYSIOTHERAPY
Common problems:
When burnout sets in, motivation to exercise often drops, leaving you feeling too tired to move. Ironically, this can make fatigue and stress worse, and can also lead to muscle tension in the back, neck and shoulders, and headaches. There is strong evidence indicating that being physically active, regardless of the intensity, reduces exhaustion over time.
Tips to manage it:
Fit in short bursts of movement, such as three 10-minute sessions a day. Even a 10-minute walk can lift your mood for up to two hours.
To relieve stress, focus on how your body feels as you move rather than on your thoughts. Notice the sensation of your feet on the ground or the feeling of air on your skin.
If you’re feeling tension in your body, take time to stretch and focus on slow controlled breathing. Book in with a physiotherapist to find out more on how you can destress and calm your nervous system
Massage
Common problems:
Ignoring aches and pains caused by prolonged stress can lead to muscle tension and posture issues. Pushing through these early warning signs can create more serious problems over time.
Tips to manage it:
Add small stretches into everyday activities. Try a side bend while brushing your teeth or a figure-four stretch while scrolling in bed. Remember to move your neck and shoulders regularly throughout the day.
To release tension, place one hand on your chest and one on your belly. Take a deep breath into your belly, sigh out and let your body completely relax.
Massage can help release stress and create a safe space for your body to decompress. Book in with a massage therapist to help guide you in this space and also provide the opportunity to learn more about your body and how to relieve tension with guidance from a professional.
Finding your way back
Whether you are noticing early signs of burnout or already feeling overwhelmed, pushing through the pain will only cause more harm.
Burnout can feel like a tornado that turns your world upside down, but you are not alone. Help is available, and health professionals such as those at Balance North can provide personalised support to help you get back to feeling like yourself again, red slippers and all.
Our multidisciplinary team can help you recover from burnout with movement, nutrition and mindfulness support. Book an appointment with our friendly team today.
Author: Melissa Rubin, Balance North Preston Dietitian