Lungs gasping for air,

Suffocating in despair,

I'm drowning in a sea of stress,

My mind and body can't progress.

The waves of work keep crashing down,

I'm struggling to keep my head above ground,

The tide of deadlines pulls me deep,

As burnout drags me to its keep.

My strength is waning, my will to fight,

As exhaustion consumes me with its might,

I'm sinking fast, can't hold on much longer,

As the weight of burnout grows stronger.

But hope remains, a lifeline in sight,

As I reach out and hold on tight,

With rest and care, I can be found,

And rise above the waves, unbound.

I’ve been hearing so much about burnout lately. People everywhere seem to be feeling like they’re drowning in work, family obligations, and cultural norms that just don’t serve them. Collectively, we’ve also experienced a challenging last few years. But what exactly is burnout?

One of the most difficult aspects of burnout is that it often goes unrecognized until it is severe. People who are experiencing burnout may believe that they are simply "tired" or "overworked," and may not recognize the more profound psychological and physiological impacts of chronic stress. Some of the most common symptoms of burnout include:

• Chronic fatigue and exhaustion

• Insomnia or other sleep disturbances

• Chronic pain, particularly headaches or muscle tension

• Difficulty concentrating or focusing

• Feelings of detachment or disconnection from others

• Reduced productivity or a sense of "brain fog"

• Increased anxiety or depression

• Irritability or mood swings

These symptoms can take a significant toll on our physical and emotional health and can impact our ability to function effectively in our daily lives. If left unaddressed, burnout can lead to more serious mental health problems, including depression and anxiety disorders.

Physiological Impacts of Burnout

Burnout is not just a psychological state; it also has physiological impacts on the body. Lupien et al. (2017) found that individuals with burnout had lower levels of cortisol (a hormone that helps the body cope with stress) and DHEA, indicating a dysregulation of the stress response system. The study also found that individuals with burnout had an increased risk of cardiovascular disease, diabetes, and other chronic health conditions.

​​"Burnout: Completing The Stress Cycle" by Emily Nagoski and Amelia Nagoski is a book that focuses on understanding and healing from burnout within the context of the stress cycle. When we complete the stress cycle, we allow the body to process and release stress that has accumulated over time.

The stress cycle refers to the physiological and emotional processes that occur in response to stress. When we experience stress, our bodies activate the sympathetic nervous system, triggering the "fight or flight" response. This response involves the release of stress hormones like cortisol and adrenaline, which can increase heart rate, blood pressure, and breathing rate, among other effects.

However, if the stressor persists or if we don't find a way to complete the stress cycle, these stress hormones can continue to circulate in the body, leading to chronic stress and eventually to burnout. Completing the stress cycle involves allowing the body to process and release these stress hormones. The stress cycle can be completed through physical activity, emotional connection, and relaxation. But what does this mean exactly?  Well, it might include;

• exercise to match your physiological state

• deep breathing

• meditation

• yoga

• spending time with loved ones

• mindfulness

But this is just part of it. When we’re burnt out, we’re certainly not getting enough sleep, eating like we should, or perhaps we’re not able to set healthy boundaries. So if we’ve recognized that we need to make a change, we want to incorporate these more basic aspects of self care as well. 

Therapy is another great addition to the actions we take to heal from burnout. Therapy gives you a space to be seen and heard, to explore your self-care habits, learn about how your nervous system and brain are wired, discuss how to set boundaries, and explore the unique circumstances that might have contributed to your experience of burnout in the first place.

Perhaps it feels like you’re drowning now. The waves are crashing into you and pushing you further and further down. I hear you. I see you. There’s hope, and healing is possible. You are worthy of more.

References:

Lupien, S. J., McEwen, B. S., Gunnar, M. R., Heim, C., 2009. Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nature Reviews Neuroscience, 10(6), 434-445.​​

Nagoski, E., & Nagoski, A. (2019). Burnout: Completing The Stress Cycle. Penguin Random House.

Blog Written by Sarah Hopkins

Sarah is a Registered Psychologist. She is also a Certified Grief Recovery Specialist®, EMDR Clinician, and Registered Circle of Security® Parent Facilitator (COS-P). She has taken specialized training in maternal mental health through Post Partum Support International (PSI).

Her own experiences with grief, loss, and trauma have absolutely propelled her drive to sit with others, witness their pain, and support their healing.

Being a parent herself she appreciates being able to help other parents support their children through anxiety, depression, trauma, grief, and other issues.

To learn more about Sarah or to book a session with her, click here.