You wake up feeling like you just lay down. Your head is an anvil on your pillow. It’s tempting to remain there, but the needs of your day beckon you relentlessly.
One way or another, you drag yourself through your morning routine, asking yourself why you don’t just sleep in today?
You need to work your job so you can pay your bills, so you (and your family) can eat. Duh.
Okay, but why does it seem that no matter how much sleep you get, it’s never enough? You should be waking up with energy, excited for another day on this green earth, right? Right?
Running on Fumes
If you’re burned out, chances are you don’t wake up with a full battery. When you are fortunate enough to get extra rest, the additional rest seems negligible. Oftentimes, it brings no noticeable difference.
Burnout takes time to set in. The problem has been around for a while, to the point that it can cause serious issues for you. Take a look at the famous Pont des Arts in Paris. It was so weighed down from all of the locks hanging from it that they had to be removed due to structural damage. Stress has a similar effect on our bodies.
So why is it you feel like you’re running on fumes and no amount of sleep or caffeine can ride to your rescue? Let’s take a look at the demands on your life.
Picture this.
Your mind is a factory.
Every day, the demands of your life come into your factory, for you devote your time and energy toward them until they are fulfilled, then they leave your factory. The stuff we don’t finish stays in the factory until it is finished.
Many of these are recurring; they come into your factory every day. Every. Day.
The demands of life
Chances are, the demands of your life are many, and so they barge into your factory for you to address: work, projects, deadlines, childcare, health challenges, commitments, etc.
I’m sure it’s easy to think of all the demands you’re facing in your life, but this also includes the stuff we can’t control in our lives. Politics and natural disasters, to name a couple. Then some steal your energy if you aren’t paying attention to it, such as gossip and doomscrolling.
All of these demands require your time, energy, and mental capacity.
The demands on your life can be anything that puts pressure on you; some of these can be controlled, and some of these cannot.
What happens inside
This is where all the magic happens. This is your command center that is responsible for your daily performance and accomplishments.
I want you to pause and take a look around your factory; search your mind. If you’re feeling burned out, you might notice lingering demands. Stuff that can’t be resolved yet. Or, maybe it’s a deadline you’re procrastinating on. This stuff builds up, it becomes visual noise – er, mental noise.
That mental noise steadily drains your battery, on top of everything you are actively working on. So, what can we do to handle these demands while being able to recharge at the end of every day?
Regulating the demands on your factory
Chances are, there might not be a lot that you can do about the demands of your life. After all, you do need to work, so the bills can be paid, and you (and your family) can eat.
You should, however, be communicating with those in your life who are associated with each demand. If you are stressed about your workload or your working conditions, you should communicate this to your company. It’s possible there could be a better arrangement for accomplishing the required tasks. Some possibilities are getting help, additional training, or the right resources.
If you have a family, communicate with your partner about the stresses that are current in your home. Cooking, cleaning, childcare, and whatever else is required will always be easier when you’re working as a team.
If you’re a single parent, is there anyone who may be able to help you? a family member or friend? There may be support groups in your area for parents.
Also, are kids learning chores to help out around the house? When kids do chores, they are able to see the impact their effort has on their family and their own life in a positive way.
Find an outlet to recharge
So these demands are coming into our factories, depleting our energy, and they don’t always leave either. Some linger with no end date, others insist upon themselves to always have your attention.
How can we offload some of that stress and regain some energy?
There are a few things we can do to offload stress and reenergize ourselves.
- Find a hobby, and do it. One study found that those who engaged regularly with hobbies were over 80% less likely to suffer from burnout.
- Move your body. Exercising for 30 minutes a day, a few times a week, can reduce stress. This can be as simple as going on a walk.
- Talk with a friend. Talking with a friend can help alleviate stress. Offload some of those lingering demands to a listening friend to give your mind a break. Having a support system is beneficial when handling stress. You can also help your friend in the process, as they alleviate the stress of their own.
Regular system maintenance
The National Institute for Mental Health describes it like this: Stress is our body’s response to external factors. Anxiety is your mind’s response to stress. Stress perpetuates anxiety. So what can you do about it?
- Develop a regular sleep schedule
- Keep a journal
- Eat healthy, regular meals
- Talk to a therapist
One of the best things you can do for your mind and body is to implement positive habits. These habits won’t change things overnight, but they add up, and they can reverse the built-up stress.
Closing thoughts
Stress is said to be a silent killer, and that is evident in the burnout it causes. If you don’t do something about the burnout, it can lead to more significant issues, such as heart disease, heart attacks, and stroke.
It’s a health issue that requires action to solve. When you take the action and care necessary for yourself to alleviate stress, you can get to the place where one day, when you wake up, you will be fully charged, ready for all of life’s demands.
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