Burnout: explained.
“Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.”
Your perception of any given situation can elicit a mental & physical stress response.
From work & school deadlines, to life threatening accidents. orrrrr…read receipts on & a text you reaaaalllly don’t want to respond to. Any situation that gives you unsettling feelings.
Once your mind considers a situation to be unsafe, a stress response is stimulated & your entire body is programmed to respond. This response is a survival mechanism built into our bodies as means of protection. When perceived danger arises, the Sympathetic Nervous System (SNS) signals a “fight or flight” response, which brings you to take action or avoid danger.
If we experience a real emergency, like being chased by a bear then a stress response is a perfectly healthy reaction, but if your body is constantly receiving stress signals for everyday issues with no resolution- you will burn out.
When stressed, we go into a “panic state,” where the SNS is activated to protect us, & ideally when we feel safe again, the body returns to homeostasis -our natural stable state.
During the panic state, our brains release hormones like cortisol & epinephrine (adrenaline) which alerts our bodies equipping us with energy to react. Great for a bear chase, not so much for a work deadline.
This shows up as
Faster pulse, rising blood pressure, blood sugar, blood fats, respiration, sweating and pupil dilation.
So, when your stress reactions are too strong or triggered too often, your body will remain on high alert. As a result, your body builds resistance and adapts to coexist with continuous stressors. This extended release of stress hormones has negative effects on your body. The most common being a weakened immune system. This is called the resistance stage.
& also shows up as:
mood issues including anger & depression, lack of energy, sleep issues.
increased blood pressure, heart rate, higher cholesterol and risk of heart attack.
increase fat storage and disrupted hunger cues. stomach cramps, reflux, nausea.
reduced ability to fight and recover from illness.
loss of libido, lower sperm production in men and absent or irregular menstrual cycles in women.
lower bone density
When the body continues to function in an alarmed state & never fully returns to a resting state; your emergency resources become depleted causing your body to shut down.
This final burnout stage illustrates your body's exhaustion & inability to cope with continuously high demands. After all, its not natural to constantly feel like your being chased by a bear. Unfortunately, returning to a stable relaxation state doesn't occur easily for most people in todays fast-paced society.
Finding ways to activate a relaxation response that works for you- is essential.
Stress reduction techniques:
Don’t ignore your initial panic state.
practicing calming activities like meditation or light movement.
an outdoor walk or 5 minute stretch
organizing your work or living space for a clutter-free & peaceful environment.
planning your weekly schedule
delegating tasks when you feel overwhlemed
emotional support from dogs, cats, friends or family.