Ahh!!! I can't take anymore of THIS!!!

During this pandemic, our stress levels might reach new heights. These stresses will lead to a state of burnout. Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. It is important that we know the types of burnout and perhaps support them in their times of need.

Types of Burnout

There are three types of burnout. Some clinical findings may find it there are more than three but I choose to focus on these.

1. Job burnout

A job burnout is a special type of work-related stress. The higher an individual climb in terms of position, the more demands that they are faced. Sometimes, these demands can lead to stresses and ultimately job burnout. Watch out for repeated statements like, "I can't handle these new responsibilities. It's too much!"

2. Mental burnout

This occurs when the mind cannot process any more new information. When this occur, the person will have numbness all over their bodies. A severe mental burnout will also lead to cold sweats, uncontrollable shaking and high tension situations. "I am having headaches every morning and this is a recurring happening. Even the painkillers doesn't work."

3. Emotional burnout

Emotional burnout occurs when there are heavy or anxious emotions which are exhaustive. Panic, crying inconsolably, hyperventilating, short attention spans as well as uncontrollable anger could be seen in a person who is having an emotional burnout. "Why do I have to look after the children? Aren't they yours too?"

More tell-tale signs of Burnout

a. Physical symptoms such as exhaustion, headaches most of the time and muscle aches.

b. Getting sick often.

c. Negative attitude about life, work and career.

d. Feeling overwhelmed and efforts are futile.

e. Over procrastinating

f. Withdrawal from new responsibilities, challenges and people.

g. Loss of motivation.

In the next section, I am sharing some tips on ways to deal with burnout. I would like you to try some of these strategies if you are feeling that you are having a burnout.

Self-care strategies

There are several self-care strategies that you can undertake. Exercises such as pilates and yoga can help to release some tensions especially during the breathing phase. Just remember to relax and not to over-stretch yourself. Know your limitations and this help you to focus on getting relax. Some people prefer HIIT or High Intensity Interval Training. Some may choose to swim, jog, run or cycle. A change of environment helps a lot. Additional meditation can also help to reduce burnout.

Another self-care strategy would be to have a healthy sleeping habits. During this pandemic, most of us are working from home or office. Either way, it is important that you have a good sleep after your 'work.' If you need an afternoon 'siesta,' just make sure that it doesn't take more than what it is recommended. (10 minutes of power nap is recommended to improve concentration). A longer nap will affect your sleeping patterns.

Talk to someone

Be open to your feelings. "It is ok not to be ok." Life can have many unexpected twists and turns. Therefore, having someone to talk or thrash your feelings will help. It is also common courtesy to keep whatever transpired between you and the person. Practise empathy at work or school will help a long way. This will further discuss in 'Lowering of expectations,"

Find a common ground

In this COVID19 period, it is inevitable that adults (parents included) and children (students included) faced high levels of stress from work or school. It is encouraged that each individual find a place in their home where they can let go of some 'steam.' Apart from that, a family can find time to create games they can play or cook together. These will help to divert their stresses and keep their mind steady too.

Take a virtual tour

Before the pandemic, it is possible for everyone to travel to other parts of the world. It is impossible for one to travel nowadays. Instead of complaining of not being able to travel, join a virtual tour. These virtual tours are usually conducted by certified tourist agents and they will give an insight of a certain country similar to that when you are traveling to the place. It is cheap and safe. You do not need to leave the comfort of your home and there aren't the hassle of airport transfers and baggage too. For now, I wouldn't recommend overseas travelling.

Learn to say "No" and lowering your expectations

Even if you are working from home or office during this pandemic, it is essential that you pick up the skill on saying No politely to a colleague. If you feel overwhelm with a lot of work, there are colleagues whom you can ask support. It is not irresponsible to ask for help.

Work projects, deadlines and assignments are work related matters and it can be a good source of 'stress' and ultimately burnout. It is encouraged that all of whom are involve in the work process practise empathy with one another. One cannot expect things to be done as though there is no pandemic. Learn to let go of things that are not beyond our control (like internet crashes, platform of communication not working among others) and lower your expectations.

My coach shared to me this. Learn to live life to the fullest. The pandemic is a setback. Don't let it be a setback. Instead find means and ways to improve yourself. It can be physically, mentally, socially or spiritually, Don't take things for granted and choose wisely. So be safe and healthy always in the mind, body and soul.

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