PHOTO BY ELISA VENTUR
In today’s society I hear so many people talking about how they feel burnt out. In New York City, people are in a hustle and bustle state of mind. Afterall, it is the city that never sleeps and where you find places open at 2:00AM. You can walk around a New York City Neighborhood to find a pizza shop or a diner open at all hours of the night filled with people.
But being in a hustle and bustle state everyday with the mentality of “go-go-go” can lead to many people feeling burnt out. I myself am guilty of this as a working professional in NYC where the mentality is you do and never stop. But this mentality leads to that complete mental, physical, and emotional exhaustion that may make it hard to engage in the things that are meaningful, that you enjoy, and the constant feeling of being tired and drained.
The signs of burnout can be both physical and emotional:
- Fatigue
- Headaches
- Unexplained muscle tension
- Trouble sleeping
- Cynicism
- Low motivation
- Forgetfulness or trouble concentrating
- Frustrated easily or irritable
- Low performance in everyday tasks
Burn out doesn’t happen overnight. They develop slowly when we are not taking time to take care of our body and our needs. There may be things going on in life and in the world that can be playing a role in feeling burnt out. However, one thing you can control is yourself and how you respond to your body when feeling this way.
Change your mindset
Yes, I know easier said than done, however, if you are living in a state of constant doing then it may be time to think about how it would feel to tell yourself it is okay to take a break. It is okay to leave the thing on your to do list for tomorrow. What would happen if you decided to fold the laundry tomorrow or close the laptop to finish that report in an hour?
Practice self-care
I know I hear it all the time. “Self care is important.” But it really is. When you are burnt out, that means your cup is empty and you really have no more left in the tank to give. The way to start filling that cup again is to practice some self-care. Self-care is whatever you need it to be. Whether it is getting some sleep, moving your body, being mindful, practicing gratitude, unplugging from social media or vegging out on the couch with a book or watching your favorite TV show.
Set Boundaries
It is more than okay to set healthy boundaries. When you are not working, leave work at work. It is okay to say no to that event or party or dinner if your schedule is already full or you need time to just reset. It is okay to turn down a last minute invitation. Setting boundaries can help with coping with feelings of burnout when you are being asked to do a million things and you really only have the capacity for one.
Socialize
Being social can reduce stress. You can stay connected to your friends and loved ones by a simple phone call catching up or a coffee date at a cafe. It does not have to be big and extravagant but keeping the social bonds can allow you a space to de-stress.
Ask for help
If you ever have heard the phrase “closed mouths don’t get fed” the same principle applies. If you don’t ask for help, whether it is from your co-workers, boss or family, they won’t know how they can support you. Sometimes one helping hand can make a world of a difference.
Asking for help doesn’t just apply to friends, family and co-workers. Sometimes professional support may help. Therapy too can be considered self-care, but sometimes figuring out what burnout looks like for you and developing coping strategies with a professional can help as well.