Mental Health Awareness - 5 steps to deal with BURNOUT
Yes, this is my medical ‘sign-off’ note from 2014 when I was deemed unfit to work because of work-related stress. I was out of work for 2 months at the time and had to get medical help to get my mind back on track. Since this time, I have been extremely proactive about taking care of my mind and my body.
Over the years, I have spoken openly about my experience with burnout because I know that many suffer in silence. Growing up in Nigeria, mental illness was a taboo subject and even when spoken of, the discussion was full of cultural and religious rhetoric with no medical or scientific value which often left the sufferer, stigmatised and ashamed.
With mental health awareness week being the 10th - 16th of May, I wanted to share some of my steps for dealing with burnout.
1. Acknowledge that how you are feeling is valid.
The world is overheated. There is so much to do and so little time. We are being asked to 'do more with less', work longer hours, x-figure our income, start a side hustle, run a social initiative, attend all kinds of events, home-school our kids, save more, spend less all while looking good for the gram. Not only do we have to deal with our lives and manage our own emotions, we now have a front-row seat to other people's lives, their issues and their emotions. It is no wonder that we are called the "anxious generation". We are over-stimulated and over-exposed. The point is, if you feel stressed out, it's frankly because this life is stressful so give yourself a break.
2. Do not ignore the signs & symptoms.
How you feel is a very important yet usually ignored data point. What are your own signs of burnout? Some common ones are exhaustion (which is different from being tired), reduced ability to focus on tasks, overeating or undereating, crazy food cravings, headaches, neck/muscle pain, physical shaking, slower exercise recovery times, disturbed sleep, anxiety and overwhelm, tearfulness, mood swings, high emotional sensitivity and many more. Listen to your own body; It's always crying out when there is something amiss.
3. Identify your own burnout trigger(s).
Again, this could be different per time. Some questions should ask yourself are;
Have you had any major life events such as births, deaths, new relationships, break-ups or illness in the family?
Are there new demands/expectations on you such as a new job, increased workload or departure of help that you relied upon?
Are you adapting to new lifestyle changes e.g. a new diet or exercise regime, financial changes, new commuting pattern?
Have you come off an extremely intense/happy season? It is important to recognise that while climbing a mountain is hard, coming down from could also pose different challenges. So, if you have spent months planning a wedding or your dream adventure holiday, preparing to move home or for an exam, you may experience a slump when it is finally over.
All of these (and more) can be stressors that take us over the edge.
4. Respond appropriately
Once you can see the writings on the wall clearly, the first thing you should do is re-evaluate your priorities and intentionally choose rest. Many things may be important but not all things are a priority. In a difficult season, try to keep only your glass balls in the air and let your rubber balls fall; they will not break. Like it's announced on planes - in an emergency, put on your own oxygen mask before you try to help anyone else with theirs. Self-preservation is the name of the game here.
5. Ask for help
In order to reprioritise and rest, you will need help. People don’t read minds so tell them what is going on so they can support you. There is nothing to be ashamed of!
Ask your stakeholders (managers, clients, colleagues, family) to take on some additional load and help you rebalance.
Engage your support systems like your best friends, family and other communities.
Seek professional help even if you feel like you don’t need it. Speak to your Doctor, engage with a therapist or call a crisis hotline. Some employers have an outsourced Employee Assistance Program (EAP) that provide support such as counselling, legal advice, and other services. Additionally, many organisations have in-house occupational health consultants who can help you navigate discussions with your managers about reducing your workload or taking time off. You can also connect with the good people at Mind, a UK mental health charity (unsponsored). Their website is full of helpful information and they also have a crisis hotline that can be a very helpful place to start getting the help you need.
These are the steps that I have on repeat as new stressors emerge and I encourage you to do the same.
I wish you all the health and wellness in your mind.
This article was written by Mary Mosope Adeyemi, Founder of viSHEbility