Life in this crazy world means that suffering is a reality. And it can be hard to hear about God’s goodness and love when so much of life doesn’t feel good. Burnout can happen to anyone but is especially prevalent for moms.
Katie was a stay-at-home mom for years. Her schedule was demanding and one of the kids had chronic health problems. She managed it all but it wore her down. She was struggling to find joy in anything anymore. She struggled with weight gain, eating poorly and not recognizing how she looked anymore. Her pale face and straggly hair weren’t who she was. After years of being “on” all the time she finally couldn’t keep herself together.
Katie was burned out.
She loved her family but she couldn’t do this anymore. Burnout is often described as a deep fatigue and despair caused by working too hard for too long with no real relief or breaks. This can lead to exhaustion and a loss of joy.
Causes
Overwork is a primary cause, but research also shows that not balancing family life is another major cause. If handled properly, the bonds you build with your family remain throughout your life and are cherished long after professional accomplishments have faded. Balancing work and family life may not always be easy, but it is essential to make a conscious effort to give priority to your family. Burnout isn’t irreversible, but understanding its causes, signs, and recovery methods is key.
Burnout Symptoms
Physical symptoms include exhaustion, increased susceptibility to illness, headaches, poor sleep, and chronic pain. As burnout continues without any relief mental health issues such as depression and anxiety often show up.
Behavioral changes are common as well, including loss of motivation and heightened sensitivity to criticism. Personal relationships can suffer as people withdraw from social interactions, feeling persistently unhappy or irritable.
How to Turn Burnout Around
Calming your stressed brain and recharging your body can be achieved through simple, powerful actions. If you make a real effort these can make a big impact – even focusing on these for just a few minutes a day.
Ways to Decrease Physical Symptoms
Daily movement (like walking) and stillness exercises (such stretching and meditation) lower stress hormones like cortisol and adrenaline. Getting these hormones down is key to reducing physical stress. Try taking the stairs instead of the elevators. Try an evening bath before bed.
Ways to Decrease Mental Symptoms
A way to help with mental distress is counseling. Another tool is a daily gratitude journal. Note three accomplishments and three things you’re thankful for. This habit trains your mind to focus on positivity. Studies show that doing this for just one week can boost self-esteem for months afterward.
Be Realistic and Seek Support
Avoid putting too much pressure on yourself and recognize that one cannot do everything. It is OK to ask for help whether it be a friend, your spouse or a counselor. I know this is tough because I am the worst at asking for help. It takes courage to do! Set realistic expectations and try to make your goals achievable.
The one thing I did that saved me was to”clock out” at 8 pm. My husband was tired from work but I told him that if I didn’t get a break too, I would “break”. I had to remind everyone for several days but then they got it. All homework help was off at 8 pm. I wasn’t making any snacks, helping with social issues, or even talking to anyone. I would go to my room and shut the door. Maybe I would read, watch tv, do a craft, journal or fall asleep. It didn’t matter, but I needed time away from them.
Establish Transitions
Having transitions between phases of your day can help you change gears more smoothly and learn to focus on the moment. Focusing on the moment and not thinking too far ahead reduces stress. A transition from work to downtime or from helping kids with homework to getting ready for sleep are helpful times for transitions. Transitions could be having a cup of tea, or writing in your journal for 10 minutes. These habits should allow you to stay in the present moment without thinking too far ahead.
Make a BIG Change
Sometimes these actions are not enough. It can be tough to get any sort of break but sometimes that is what you really need. See if you can get 2 weeks off work without pay. Change jobs. Move to a smaller, quieter town. These options are huge but sometimes a big change can make THE difference.
Move Toward Peace and Joy
Burnout is tough to get ahead of but with help, some time off and a thankful attitude you too can work through burnout and move toward more peace and joy.
