Stressed, Burnout, Overwhelmed and Exhausted Women
2020 was rough. We learned how to manage things, we have never dreamed of, like stress and burnout. Meanwhile, we found strengths as women; we didn’t even know we had. Above all, we found new ways to overcome, conquer and defeat.
As I write this blog post I am burned out, overwhelmed, and exhausted all at once. As a 48 y.o. working professional women with a family, I have never in my life experienced these emotions all at once. In search of help, I found I am not alone.
Definition of Burnout and Stress:
1975 Herbert Freudenberger defined burnout as: emotional exhaustion, depersonalization, and decreased sense of accomplishment.
In May of 2019, the World Health Organization updated the definition of burnout as: “resulting from chronic workplace stress that has not been successfully managed.”
Stress is the neurological and physiological shift that happens when we encounter internal and external stressors that could cause us harm.
Women are more likely to suffer burnout more than men, and twice as likely to experience physical symptoms. A study from Montreal University revealed this may be contributed to different working environments, low level of authority and difficulties with work/life balance. Physical symptoms included, severe anxiety, higher heart rate, difficulty sleeping and eating, increase alcohol and substance abuse.
10 Ways to deal with stress and burnout
Emotionally
1. First you must identify the stress and the stressor. According to the book Burnout: The Secret to Unlocking the Stress Cycle, by Emily and Amelia Nagoski, you must learn to complete the cycle by not just eliminating the stress but also identifying the stressor.
2. Find your quiet space. Sometimes you need to find a quiet place to clear your mind of the stressors contributing to your exhaustion. “Almost everything will work again, if you unplug it for a few minutes…including you”. -Ann Lamott. I had marked this quote when I was reading the book by Hoda Kotb, I Really Needed This Today. It spoke volumes to me.
3. Listen to your instincts. The authors of Burnout: The Secret to Unlocking the Stress Cycle, also write about our internal “monitor” to help guide you through the stress, listen to it. Our internal instinct is to help us avoid danger, stress and uncomfortable situations.
Physically
4. Increase physical activity. Get up and move, walk, run, bike, swim, do something! We have all heard how physical activity helps relieve stress and anxiety, now just do it! Even if you do not want to engage in some form of physical exercise find a way to move your muscle to release tension.
5. Connection and support. We as humans need connection and support to survive. Friendships at work and most importantly outside of work help improve overall life satisfaction. Family, friends and co-workers can help us get through the tough times by helping us see clarity, by laughing and crying with us when times are tough. There are different levels of friendships; all connections matter.
6. Affection. Go ahead and hug your family for a bit longer, it will feel amazing! That 60 sec awkward hugs will lower your stress immediately.
Self Care
7. Learn to say no by setting boundaries. You don’t have to commit to everything or the entire request. Sometimes we can commit to part of the request or none at all. For Instance, it’s ok to say “I am sorry but I need to focus on myself right now”.
8. Plan your meals ahead of time so you make better choices. We all know a balanced diet helps us feel better and fight stress. For examples follow the guide to Healthy Living with Meal Planning post.
9. Get sleep. Find a way to build a nightly routine to help you sleep better. Some ideas to get more rest include, nightly baths, aromatherapy, reading before bed, eliminate technology at night and don’t eat 2 hours before bed.
10. Plan your day and plan to not get everything done. Prioritize 2-3 items that must be done each day. The other items on your list may get done and may have to be rescheduled until tomorrow. If you don’t put a priority on what must be done today, as a result nothing may get done.