Burnout comes in many different shapes and sizes, but some of the common symptoms include apathy, exhaustion, cynicism, a reduced interest in things you usually enjoy, irritability, an inability to think clearly, dizziness, and insomnia.
Once you recognize the signs of burnout, you need to value yourself enough to do something about it. Often, we hear all the messages that encourage us to work harder with our kids, and for longer hours, but we don’t hear the counter-balance to that: We also need rest. Try to value yourself as you might value your child, or a best friend or loved one. You have intrinsic value regardless of how much you have or what you do. Basic skills of assertiveness are essential if you are to avoid burnout. When you don’t communicate your feelings or needs, you end up resentful, frustrated, and sometimes at risk of mental or physical damage. (As I mention in other articles, burnout can have a detrimental impact on the functioning of your brain.) Assertiveness is not aggression and assertiveness is not passivity. It is a calm, measured way of communicating your feelings and needs effectively. When you use skills of assertiveness, you are better able to maintain boundaries. These need to be continuously communicated in all parts of your life (at home and work, with an intimate partner and with friends and family). Some people also like to ensure there are healthy boundaries when it comes to technology. Many people I work with have “no-technology zones.” Finally, continuously review the different parts of your life for any signs of burnout. Sometimes when we feel like a healthy balance has been struck in our home life, things are out of balance at work. If you need to talk to a professional about burnout, you can reach out via the following details: Explore Transform psychotherapy. Ridgewood, New Jersey. www.exploretransform.com (201) 779-6917 [email protected] Chris Warren-Dickins Psychotherapist & Author As a parent, it’s hard to prioritize our mental and physical health. However, if we don’t, we are likely to experience burnout at least once during our parenting years.
If you need to give yourself permission to assess yourself for signs of burnout, think of yourself as a healthy role model for your children: You want them to avoid burnout, so if you are vigilant for the signs, they will be too. In another article, I mentioned the signs to look out for. Very briefly, these can include irritation, exhaustion, a lack of motivation, and a loss of interest in things in the things you once enjoyed. If you do suspect burnout, it is of no surprise. You have likely parented through a pandemic, and technology poses its own challenges. For example, our parents never had to endure the constant social media updates, where different approaches to parenting are compared and contrasted at the speed of light. Give yourself permission to focus on your own values, as those will guide your own unique approach to parenting. Also give yourself a chance to enjoy the quality of parenting rather than the quantity. And finally, it is important that your children feel the edge of your boundaries. That way, they will learn how to skillfully manage situations where they have to say “no,” “not right now,” or even “I can’t do that, but I can offer this.” When it comes to mental health, I’m sure your kids will be fine. After all, they are benefiting from a wealth of research from neuroscientists, psychologists, and psychiatrists. But what about you? Now is the time to reverse the learning process and look our for ways that you can look after your mental health, as, I am sure, they are already about learning about at school. If you need to talk to a professional about burnout, you make contact via this page. Chris Warren-Dickins Psychotherapist & Author in Ridgewood, New Jersey Studies show that burnout can thin the gray matter of your prefrontal cortex (you need this part of your brain to reason and make decisions), and it can enlarge the amygdala (the brain’s alarm system). As a result, you can end up producing more stress hormones which can damage blood vessels and arteries and raise your blood pressure.
Burnout has a significant impact on your concentration, which can threaten your work and home life. There is a vicious cycle produced by this because you can end up spending longer on tasks, which can intensify the symptoms of burnout, because you have less time for rest and relaxation. With low self-esteem, you are less likely to enforce boundaries that might prevent burnout. For example, you end up doing more for someone because you believe your value is conditional on pleasing them. Studies show that low self-esteem can lead to higher rates of depression and anxiety. Burnout has a negative impact on motivation, which in turn can increase the likelihood of depression, leading to a negative impact on personal relationships. If you need to talk to a professional about burnout, you can reach out via this contact page. I recorded this video a couple of years ago, when I explored TikTok a little. I'm still not sure what to make of that, and social media as a whole, but... Many people have told me that this particular video was useful to help them understand what psychotherapy is all about. So I wanted you to see it too. Let me know what you think! Chris Warren-Dickins Psychotherapist & Author in Ridgewood, New Jersey www.exploretransform.com |