In my last post, I shared with you to Adopt the three “R” Recognize, Reverse, Resilience approach to get through and recover from Burn out Syndrome.
In this post, I will expand on the three “R’s” and share how I apply them in my life.
Recognize. This means to watch for the warning signs of burnout in yourself. Be self-aware. Negative, toxic thoughts will burn you out, wear you down, making you feel dry and stale as a dessert. The best I can, I slow down and listen to my thoughts as if they are words that I am speaking out loud. I stop and repeat my thoughts -out loud- to myself to determine if they are helpful or toxic. If they are toxic thoughts, I ignore them (one of my past blog posts goes into details about this). I do not give them fuel by going over them or even considering their meaning. If I am struggling with this, I listen to positive affirmations, usually from YouTube, to help me focus on positive thoughts.
I also try to recognise the kind of words, I speak to others. I determine if they are negative or toxic and choose more positive ones. To share one’s heart and pour out your fear and hurt to a counsellor, coach or friend is Ok and much needed. I am talking about here, the normal everyday conversation that I may have that brings me down and make me feel burnt out. Recognise any alienation for withdrawal from work-related activities or at home. If you are experiencing burnout, you may view your job or home life as increasingly stressful and frustrating. You may even grow cynical about your working/living conditions and with people. Recognise if you begin to feel emotional distance and begin to feel numb about life in general. Recognise any physical symptoms like chronic stress that may lead to physical symptoms, like headaches and stomach-aches or intestinal issues. Admit when you are emotionally exhausted. Leaving you feeling drained, unable to cope, with lack of energy. Recognise your reduced performance and stop pushing yourself. Burnout mainly affects everyday tasks. When once the tasks were pleasurable and doable- now they are insurmountable as mountains! Individuals with burnout feel negative about the simplest of tasks, having much difficulty concentrating. If you are creative, then that will slowly drain away as well and no new ideas will be firth coming.
So if you recognise burnout syndrome in your self, the next step is to…….
Reverse and undo the damage by seeking support and managing stress- this is what we are doing here now. If you feel you would like further support through counselling or coaching, please contact me. Details of How to get in touch with me is found in the top menu on my home page.
To reverse the cycle of Burnout the next step is to develop………
Resilience which is the key to staying free from burnout. Gain confidence in yourself by learning to recognize and appreciate your resilience. You have it- I know you Do! Build your resilience to stress by taking care of your physical and emotional health. Learn something new every day about yourself and how to deal with burnout. The internet is awash with wonderful information with all things to do with mental health. Take time out every 45 mins-60 mins to give your mind a rest and make your body move and nurture your spirit.
I offer my clients Mindfulness Solution-based therapy that helps with developing personal resilience. Sometimes people who are working through tough situations just need to be reminded of how strong they really are. This method of therapy focuses on your strengths instead of your weaknesses by reminding you to think of and appreciate how you cope with your difficulties, by asking questions like …..
“What did I do to prevent things from becoming worse?”
Resilience is the capacity to recover quickly from difficulties. It is a particular inner strength that we all have to some sort of measure and you can learn to strengthen it. Resilience is characterized by those who persevere under the most difficult circumstances.
Be mindful of your accomplishments. If you are like me, as a perfectionist we can be very hard on ourselves. To help me with this, I keep a daily record of the tasks that I have done because I sometimes have the feeling that I have not accomplished a lot. So it is a reminder to me of exactly what I did do. I am also mindful how resilient I was to any challenge that I faced during the day. I also write down what I did to meet that challenge, and record my strengths and how overcame the problem and I felt about it. I have found has helped me, and maybe of help to you as well. Reward yourself, you di well- and give yourself a break!
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Paula Rose Parish