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 Am I burnt out? 

Dr. Elizma van der Smit July 2017

· Work

It does not matter how cute and strong you are; we all have a breaking point where it feels like: "I cannot take it anymore”! We have all been there, but those words do not necessarily mean the same to everyone. People reach their breaking point at different times and in different ways -Some will withdraw and others will explode. Everything depends on how we experience and cope with our present circumstances.

By the time you reach breaking point, your stress had gone through three stages:

First, are you aware that you are under pressure, but still feel in control. During phase 2, stress takes its toll and you must make a conscious effort not to react with anger, impatience and blaming. In the last stage, you cannot seem to cope anymore and experience emotional outbursts that lead to feelings of shame and guilt. The latter means that your stress is excessive and that you might be heading to a total burnout. Burnout is a prolonged feeling of fatigue and a lack of interest, which impairs your functioning at work and home.

What is the warning sign that I will "lose it"?

• You are not your usual self. You are more annoyed and become jagged over little things throughout the day. Sometimes you will withdraw and a "who cares" attitude to adopt.

• You do not pay more attention to your appearance.

• You are less socially and spend more time alone.

• You lose your sense of humor.

• Day-to-day activities are a burden. Daily routine tasks and responsibilities feel overwhelming.

• You spend more time on destructive habits such as more time with your friends, you drink may be more alcohol or pills or you might sleep more.

• Your immune system is under pressure. You struggle to get rid of your common cold and you tend to get sick more often.

• You are chronically tired.

• You feel nothing you do is appreciated or no difference.

• You have difficulty sleeping, though you how tired.

• You are forgetfulness and difficulty concentrating.

• Physical symptoms such as chest pain, palpitations, shortness of breath, abdominal pain and digestive problems, headaches can be experienced.

• Loss of appetite or a tendency to eat a lot more.

• You experience stress and worry that can convert later in total anxiety.

• You can sad, alone, little hopeless, worthless and feel guilty. Later, it turns into a full-fledged depression.

What is the difference between a lot of stress and burnout?

Symptoms of stress

symptoms of burnout

over commitment

Withdrawal

tendency to overreact

blunted emotions

sense of urgency and hyperactivity

sense of helplessness and hopelessness

Lack of energy

Lack of hope and motivation

Leads to anxiety problems

Leads to depression

Primary damage is physical

Primary damage is emotional

Thy premature death

causes the feeling that life is not worth living.

Source: Stress and Burnout in Ministry

If your warning signs / symptoms so aggravated that you become hopeless or apathetic, withdrawn yourself and no longer able to function at work or at home, you need urgent help from a professional.

Is there anything I can do?

Remember, though how busy you are, even make a difference the smallest changes. Prevention remains the best medicine!

Know the warning signs!

Once you see a warning sign, tried immediately to do something! Thus, we can ensure that you "lost it".

Recognize that there is a problem.

The first step is always to first admit that things are starting to be much. also admit that you can make at any time other choices, though no matter how small.

Take a "time out".

"Time-outs" are not just for children. Go for a walk for a while, get fresh air. Meditate or pray. Do anything that requires physical and mental activity. Just do not sit in front of the TV!

Move slowly for a few days.

Cancel meetings and let your children a few activities "ship". Make easy meals. Let stand a few tasks and responsibilities for a while.

Exercise

Exercise is a very quick way to ease your mind and strengthen your confidence. Try once a day to get your heart rate.

Spending time with friends and family.

Surround yourself with people who care. Ask friends and relatives for help and let them when to be there for you in a difficult time. Even if you text or call you may, they may have a fresh perspective that can make you calmer.

Write it down.

I know you have already heard a lot, but it really works. To write gives you the opportunity to express your frustrations without fear that someone will judge. You can write whatever you want and whenever you want and afterwards destroy your letter.

Set boundaries.

Learn to say "no". Your family and co-workers will not respect you if you do not do it myself. Say "yes" to the things you want to do.

Watch what you eat and drink.

Do not getting more done less sleep. Reduce your sugar intake and refined carbohydrates. Eat more Omega 3 fats that your mood will lift. Drinking alcohol and caffeine in moderation. Avoid nicotine and pills.

Try to identify the root of the problem.

Take time to really find out what you overwhelmed and frustrated. Dig deep and try to analyze what's really going on. Ask yourself questions like "what bothers me really?" And "Why does it bother me?". Try to recognize the symptoms and try actively to change things. Handle the things that make you anxious and angry and do not try to avoid or displace it. If you are struggling with this, feel free to ask help from a professional.

Do not be too hard on yourself.

There will be times when, even if you try hard how to will not be a good parent or worker orphans still not enough. It happens to all of us. The sooner you can begin to look at yourself, the sooner you will feel better.

Sources

This post is for informational purposes only. It should not be considered therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local doctor/psychologist or psychiatrist or the SADAG Mental Health Line on 011 234 4837. If necessary, please phone the Suicide Crisis Line on 0800 567 567 or sms 31393.

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blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local doctor/psychologist or psychiatrist or the SADAG Mental health Line on 011 234 4837. If necessary, please phone the Suicide Crisis Line on 0800 567 567 or sms 31393.