Thriving Life
Understanding Burnout and How Exercise Can Help
As we move toward the holidays and inch closer to 2027, many people may begin to experience increased stress and feelings of burnout. But what exactly is burnout?
Burnout is a state of chronic, unmanaged stress that can leave you feeling physically and emotionally exhausted. Licensed independent social worker Joe Nemmers describes burnout as the point where the brain shifts from experiencing stress to becoming completely disengaged due to exhaustion.
He explains that burnout is often characterized by three key signs:
- Cynicism
- Decreased productivity
- Extreme fatigue
While stress can feel like you have too much to do, burnout can feel like you no longer have the energy to cope with everything on your plate. You may begin to emotionally distance yourself simply to make it through the day.
What Causes Burnout?
Burnout can develop when the demands placed on you consistently outweigh the support and resources available to you. Some common contributors include:
- A lack of boundaries between work and personal time.
- Managing other people's emotionally difficult situations at the expense of your own well-being.
- Not taking enough time for yourself.
- Putting pressure on yourself to meet unrealistic expectations.
- Working in a high-stress environment without adequate support.
Signs and Symptoms of Burnout:
Burnout usually doesn't happen overnight. It can slowly build as your energy and motivation begin to fade, making it difficult to recognize until you are already feeling overwhelmed.
Your body and mind may send warning signs long before you reach complete exhaustion. Some common symptoms include:
- Fatigue: Persistent exhaustion that doesn't improve with adequate sleep.
- Trouble sleeping: Feeling tired but unable to quiet your mind when it's time to sleep.
- Physical symptoms: Headaches, upset stomach and getting sick more frequently can occur when the body is under prolonged stress.
How to Recover:
The good news is that burnout is not permanent, but recovery takes time. Nemmers recommends focusing on the things you can influence and establishing healthy boundaries in those areas.
Other helpful strategies include:
- Identifying the sources of your stress.
- Leaning on your support system.
- Prioritizing the basics, such as sleep, nutrition, movement, and time to recharge.
- Creating boundaries between work and personal time.
Recovery doesn't require changing everything at once. Small, consistent changes can help you gradually rebuild your energy and well-being.
How to Prevent Burnout:
The best way to address burnout is to recognize and manage stress before it becomes overwhelming. One of the most effective tools for managing stress is physical activity.
For many people, exercise can feel like another task on an already busy schedule. However, exercise doesn't have to be complicated or time-consuming to be beneficial.
Do What You Love:
Almost any form of physical activity can help improve fitness and reduce stress. Try different activities and find something you genuinely enjoy. Whether it's walking, lifting weights, playing pickleball, running or participating in a group fitness class, choose activities that bring you joy.
Start Slowly:
Once you find an activity you enjoy, gradually build your activity level. For most healthy adults, the general goal is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities. You don't have to accomplish everything at once. Start where you are and gradually work your way up.
Be Consistent:
Consistency is more important than having a complicated exercise plan. A simple routine that you can maintain will be more beneficial than an intense plan you can't stick with.
Try carving out time for physical activity each day and adding it to your calendar just like any other commitment. If you miss a day, don't worry. Simply get back to your routine the next day.
Exercise and Stress Relief:
Physical activity can also play an important role in managing stress. Exercise increases the production of endorphins – neurotransmitters associated with positive feelings and reduced perceptions of pain.
Exercise can also provide a healthy break from the stressors of everyday life. After a game of pickleball, a challenging run, a strength-training session or even a long walk, you may find that the frustrations of the day don't feel quite as overwhelming.
Over time, using physical activity to decompress may help you feel more energized, positive and prepared to handle life's challenges.
As we head into the holiday season and a new year, remember that taking care of yourself isn't another item to check off your to-do list. Making time to move, rest and recharge can help you protect your energy and prevent stress from turning into burnout.
