Burnout is a perpetual mental and physical exhaustion caused by periods of prolonged stress. Occupational burnout is becoming increasingly common in the workplace, especially among millennial women, and it affects the average employee by age 32. 

Long hours, a heavy workload, lack of support, or an unfulfilling career can lead to highly stressful situations. People experiencing burnout have difficulties performing their jobs and they generally feel unmotivated. This phenomenon is not only present in the work environment, it also has an impact on our personal lives and general happiness.

Read on to find out more about burnout and how neurofeedback therapy can help you deal with its symptoms.

Symptoms Of Burnout

We can’t be cheerful and energized all the time, all of us have days when we wait for the clock to run out so we can get some sleep. We all have moments when we feel underappreciated, and sometimes even struggle to do the bare minimum. While bad days happen once in a while, constantly being tired and unhappy shouldn’t be the new normal.

Burnout can feel like a fog, a cloud over our heads that can’t be lifted by a long nap, a good night’s sleep, or a weekend off. Minor tasks can seem difficult as if there would be a cost for each action. Experiencing burnout can make us feel like our health bar is getting low, just as the life of a video game character is drained in combat. Instead of living, we are surviving. 

If you are afflicted by occupational burnout, a job that once seemed interesting, maybe even a dream job, can become a chore. Performing any tasks comes with an added pressure and even thinking about the workday can make you want to curl into a ball to spend all day under the covers. The work environment can feel unsafe and quitting is a frequent thought.

Here are some of the ways in which burnout can take a toll on your mental, physical and emotional state:

Mental

• Mental exhaustion
• Poor job performance and dissatisfaction
• Cognitive difficulties
• Anxiety
• Forgetfulness and poor concentration
• Depression

Physical

• Fatigue
• Weak immune system, which leads to getting sick more often
• Loss of appetite or overeating
• Poor sleep and insomnia
• Frequent headaches

Emotional

• Low self-esteem 
• Numbness or emotional distance
• Constant lack of motivation
• Cynicism
• Feeling helpless and alone
• Irritation

How To Prevent Burnout and Reduce Stress

It’s important to dial back and reevaluate our lifestyle before burnout sets it. But even if you are at the point where everything around you feels too much to handle, remember that there are always changes we can make to regain control. Healthier habits can help us deal with the stress of the daily pressure, slowly overcome exhaustion, and regain stamina.

Take up exercising. 

Physical exercise is recommended not only for its obvious benefits on physical health, but as a way of coping with multiple mental illnesses such as depression, anxiety, or sleep disorders. Exercising improves self-esteem, creates a better body image, and helps us gain confidence in our abilities. 

If you experience burnout, you might have difficulties zoning out. Your mind could feel “occupied” at all times. Having intense physical activity can give your thoughts a break.

Each person has their rhythm and preferences, exercising doesn’t have to mean lifting weights or running seven miles. To get results and keep at it, it’s best to find a workout suited for your needs.

Practice mindfulness.

Mindfulness creates a safe mental space so you can reevaluate your emotions and leave the job in the workplace. Meditation is a good tool for slowing down the racing mind and disconnecting. It doesn’t have to be a long, overbearing process. Just ten minutes of calm and quiet a day can reduce stress. 

Remember your hobbies or find new ones.

When it comes to your personal time, always put yourself first. Before jumping on the carousel of pressure, you probably used to spend more time on activities you enjoyed.

Depersonalization is one of the effects of burnout, but our hobbies remind us who we are. Even if it doesn’t feel like you have the time for them anymore, it’s important to engage once in a while in something that brings you joy. And when old hobbies fail, trying something new can give you energy and raise your motivation. 

Find a job tailored to your needs.

Burnout can be the product of a stressful, unfitting work environment. However, it can also come from internal factors. Perhaps you are not getting what you need from your current job, perhaps you can never feel accomplished because your goals don’t match your current career at a fundamental level.

If your current job is not part of your career plan, but you still need to perform it, for the time being, acknowledge where you are, and constantly remind yourself of the path you are on.

Dreams and reality don’t always match, therefore, a job that seemed ideal can look different than expected. Sometimes it’s best to reevaluate your goals and readjust expectations. 

Try outdoor activities.

Spending most of the time indoors, in front of a computer can harm our health and lower the intake of vitamins. Symptoms of Vitamin D deficiency result in chronic stress, fatigue, and depression.

Spending some time outdoors, under the sun, can elevate your Vitamin D levels and improve your overall mood.

Seek help.

Self-care is always valuable, but if you are feeling swamped, sometimes the best thing to do is to get help. Reach out to a therapist that can support you through your journey.

Neurofeedback Can Help Reduce Symptoms Burnout

Neurofeedback is a non-invasive method that uses the brain’s own ability to self-regulate. This type of brain training relies on feedback to improve the activity of the brainwaves, support mental health, and increase performance. 

Here are a few of the benefits that neurofeedback sessions can provide for patients with occupational burnout:

• Reduced stress and anxiety levels
• Increased concentration
• Better cognitive performance
• Mood regulation
• Improved sleep patterns
• Decreased symptoms of depression

Reach Out And Get Support

In a neurofeedback session, you don’t have to make any extra effort, the brain will learn on its own. If you feel overwhelmed by stress, neurofeedback can offer great support. I am a NeurOptimal® certified brain health coach, schedule an appointment to find out how neurofeedback sessions can be beneficial for you.