How to prevent and respond to burnout

Being exposed to continual stress can cause burnout, which is believed to be experienced by feeling exhaustion, anxiety, and isolation from friends and loved ones. Burnout is a state of mental and physical exhaustion caused by continual exposure to stressful situations. Sylvester Twizerimana, a psychologist based in Rubavu District says situations such as caring for an ill family member; working long hours can lead to this stress condition. He says that normally, it’s ideal to understand that burnout normally describes a severe stress condition that leads to severe physical, mental, and emotional exhaustion, if nothing is done to correct the situation. He goes on to note that unlike ordinary fatigue, burnout makes it challenging and difficult for those experiencing it to cope with stress and handle day-to-day responsibilities. “For those who experience burnout, they often feel like they have nothing left to give and may find it challenging to even get up in the morning. Also, the affected may feel hopeless,” he says. He however notes that when one is experiencing burnout, understanding that it doesn’t go away on its own is important. “If this is well understood, it means that one has to find a way of dealing with it to avoid serious physical and psychological illnesses like depression, heart disease, and diabetes,” he says. Emmanuela Mahoro, another psychologist working with youth in Kigali says any person who is continually exposed to high levels of stress can experience burnout. She says that at least everyone has experienced burnout in their lifetime, and what’s worse is that some don’t even recognise that they are experiencing it, which sometimes can lead to serious complications. To identify the signs, she says one can feel exhausted, noting that this can come about by one feeling physically and emotionally depleted with symptoms such as headaches, stomach aches, and appetite or sleeping changes. Also, Mahoro points out that another red flag when it comes to burnout is the feeling of remaining in isolation. “When you suffer from burnout, you tend to feel overwhelmed with everything around you, this is the major reason why such people feel like they need to cut off any kind of socializing and need to be alone,” she says. As a result, they may stop confiding in friends, family members, and co-workers. Meanwhile, it has also been established that when one is experiencing burnout, they tend to feel irritable. This is so because it causes people to lose their cool with friends, co-workers, and family members more easily. Coping with normal stressors in your daily life can lead to one feeling insurmountable, especially when things don’t go as planned. Also, burnout, like other long-term stress, can lower one’s immune system, making them more susceptible to colds, the flu, and insomnia. In extreme cases, it also leads to mental health concerns like depression and anxiety. How to go about it Despite the busy schedules that people have, Celestine Karangwa, a physiotherapist at TCM Technology Clinic in Remera says avoiding burnout is important and that this can be achieved by making self-care part of your daily routine. He suggests that one way of handling this is trying to go for a walk, talking to a friend, or simply turning to watching your favorite movies. “However much this may look simple, it’s part of self-care which can stop stress from turning into something more serious, like burnout and complications that might come after,” he says. Getting involved in some exercises is also essential according to Karangwa. Here, he says that not only is exercise good for our physical health, but it can also give one an emotional boost, adding that doing any simple exercise that you enjoy can help. Studies also indicate that to stay away from burnout, eating a healthy diet filled with omega-3 fatty acids can be helpful. Adding foods rich in omega-3 like flaxseed oil, walnuts, and fish may help give your mood a boost. Besides eating well, there is need for one to get good night sleep because our bodies need time to rest and reset, which is why healthy sleep habits are essential for our well-being. According to the National Sleep Foundation, avoiding caffeine before bedtime, establishing a relaxing bedtime ritual and banning smart phones from the bedroom can help promote sound sleep hygiene.

Lifestyle

How to prevent and respond to burnout