How To Manage Stress and Burnout

You know the feeling, don't you? That moment when you look at your long to-do list and think, "wow, I have a lot on my plate." At this moment, you begin to feel flushed, and you start to look for ways to move deadlines, change your schedule and move things around, but there's no clear path. You begin to feel stressed. It's important to know the difference between stress and burnout so that you can find ways to manage it better

What Is Stress

Oxford dictionary defines stress as "a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances." The center for addiction and mental health defines stress as "a normal response to situational pressures or demands."

When your body responds to stress, you'll begin to feel the "fight, flight, freeze or fawn. " Although you may not be in immediate danger, your body reacts as though your stress is a giant bear ready to eat you. The things causing stress may be too many emails, carpooling, your child's after-school activities, relationship issues, or looming deadlines.

Excessive stress will have you feeling like you're drowning in responsibilities and if you could just get all of these items under control, you wouldn't be as stressed. This compounding stress can often lead to burnout.

What Is Burnout

Oxford dictionary defines burnout as "being completely exhausted through overwork." CAMH defines burnout as "a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress."

Burnout is a feeling of emptiness and mental exhaustion. You become devoid of motivation, and you are beyond caring. Often, you won't see any hope of positive change in your situation. If excessive stress feels like you're drowning in responsibilities, burnout is a sense of being all dried up. And while you're usually aware of being under a lot of stress, you don't always notice burnout when it happens.

The once big bear that you may have been experiencing fight or flight with is now 15 bears, but you just don't care about them and have no gas left in the tank to decide if you'll fight them or run away. When we're burned out or stressed, we may not know how to manage our stress as everything may feel overwhelming.

How To Manage Stress

Start the Day With a Relaxing Ritual

This can be as simple as taking a few deep breaths, writing in a gratitude journal, or spending some time outside in nature. By taking a few minutes each morning to relax and center yourself, you'll be better able to handle whatever challenges come your way during the day. Plus, you'll start the day feeling calm and grounded, which can make all the difference in your overall stress level.

Set Boundaries

When it comes to stress, one of the best things you can do is to set boundaries. By setting limits on what you're willing to do and saying "no" to commitments that are too demanding, you can help reduce your stress levels. Of course, setting boundaries isn't always easy. You may feel guilty about saying "No" or "Sorry, I can't do this right now." But, the more you practice the easier it will become. Start small by saying “Unfortunately, I am unable to do that for you right now,” the next time someone asks you to do something you don’t want to do. : Often times when we're burned out, we may have a harder time implementing boundaries or delegating tasks.

Take Daily Breaks From Technology

It's no secret that the demands of the modern world can be overwhelming. We are constantly bombarded with stimuli from electronic devices, social media, and work obligations. It's no wonder that so many of us feel stressed out. Taking breaks from technology is so important because it allows us to decompress and recharge. When constantly plugged in, we never give our brains a chance to rest. This can lead to information overload and decision fatigue.

Set Realistic Goals For Yourself

Understand that you won't be able to achieve everything you set out to do, and that's okay. Give yourself permission to make mistakes and learn from them. It's also essential to have a great support system in place. Find family members who understand your creative process and can offer encouragement when things get tough. These people can help you stay motivated and focused on your goals.

Slow Down

When it comes to stress and burnout, it's essential to slow down and take a moment for yourself. Make sure you're getting enough rest, and don't try to do too much at once. Taking time for yourself can help you avoid feeling overwhelmed and stressed.

Get Support

It's no secret that stress can severely impact our health and well-being. When we're under constant pressure, our bodies go into "fight or flight" mode, leading to many physical and mental health problems. You can reach out for support if you struggle to cope with burnout. Whether talking to a friend or family member, seeing a therapist, or joining a support group, some people can help you through this tough time. Don't try to go it alone - we all need help sometimes. If you're feeling overwhelmed by stress, reach out for support when you’re ready.

I’m Burned Out… Now What

When you're feeling burned out, taking time for yourself is essential. Relax and recharge so you can be ready to take on whatever comes your way. Here are a few ways to do that.

Track Your Stress Levels

There are several ways to measure stress levels.

One popular method is the Perceived Stress Scale (PSS). The PSS is a self-reported questionnaire asking how often you feel stressed in various situations. Another way to measure stress is through physiological measures such as heart rate and cortisol levels. Cortisol is a hormone that is released in response to stress. Tracking your stress level can help you figure out how to manage your stress when it increases.

Link here for the Perceived Stress Scale

Identify Your Stressors

There are many potential causes of stress, and it can be challenging to identify the source. 

However, it is essential to try to figure out what is causing your stress so that you can take steps to address the problem. Some causes of everyday stress include work, relationships, finances, and health problems. If you are experiencing anxiety, it is essential to take steps to manage and improve your overall well-being. There are many ways to do this, including exercise, relaxation techniques, and counseling.

Create A Habit of Journaling

Journaling can be a great way to vent all of the pent-up frustrations we may be feeling. It can also help us to organize our thoughts and feelings and to see things from a different perspective.

Additionally, journaling can help to boost our mood and provide a sense of calm. If you're interested in starting a journaling practice, you should keep a few things in mind. First, choose a journal that you'll actually enjoy writing in. This could be a traditional notebook, a digital journal, or even a bullet journal. Once you have your journal, decide how often you want to write in it. Some people like to journal daily, while others prefer to do it once a week. There's no right or wrong answer here - it's all about what works for you.

Seek Professional Help From A Coach Or Therapist

If you are experiencing burnout, it is crucial to seek help from a medical or mental health professional. There are solutions and resources available that can help you manage your symptoms and regain a sense of balance in your life.

Build a Support Network

One of the best things you can do for yourself is to build a support network of family, friends, and professionals who can help you through this tough time. A solid support system will make it easier for you to cope with burnout and get back on track. Another helpful step is to always keep an emergency contact card in your wallet. This card should list your emergency contacts and any necessary medical information. If you find yourself in a situation where you're feeling overwhelmed or unsafe, someone around you can reach out to your support people. 

Speak Up For Yourself

As someone who's been through burnout, I can tell you that it's not something to be taken lightly. It can be all-consuming and feel like there's no way out. In my experience, the only person who can speak up for you is YOU. You have to be your own advocate and be willing to fight for your own well-being. If you're in a situation where you're feeling burned out, don't be afraid to reach out for help. There are people who care about you and want to see you succeed. At the end of the day, it's up to you to make the best decisions for your health. 

Learn Stress Management Techniques

Take some time for yourself every day. Make sure to schedule some "me" time, even if it's just for a few minutes. During this time, you can do something that you enjoy or relaxes you. This can help you to recharge and feel better prepared to handle whatever comes your way. 

Recovering From Stress and Burnout

When you're feeling overwhelmed by stress, it can be helpful to remind yourself that you're not in danger. No big bear is waiting to eat you. It's just a laundry list of to-do's that can be manageable. So, take a deep breath and relax into the knowledge that you can handle whatever comes your way. 

If you're struggling with chronic stress or burnout, it's vital to seek professional help. A therapist can assist you in identifying healthy coping mechanisms and developing a plan to reduce stress levels. Don't suffer in silence; reach out for help today.