What is burnout?
Burnout is defined as the final stage of a long-term stress reaction that starts with an imbalance between stress and the resources available to cope with the stress. Burnout can affect both our physical and mental health, but luckily, can be combatted with many tools…including exercise! Keep an eye out for the following symptoms to see if you may be experiencing burnout.
Physiological Symptoms of Burnout Include:
- Inflammation
- Heightened awareness
- Tired
- Immune dysfunction
- Cardiovascular system
- Body composition change
Psychological Symptoms of Burnout Include:
- Depression
- Anxiety
- Overwhelm
- Exhaustion
- Anhedonia (unable to feel joy)
- Avoidance
Now that you’ve identified how your burnout is affecting you (whether physiologically, psychologically, or both), it’s important to note what could be contributing to your burnout so you know how to combat it.
Contributors to burnout may include:
- Lack of team/supervisor support
- Unfair treatment or insufficient staffing/recourses in the workplace
- Volume and stress related to work
- Health behaviours including: Poor sleep quality/amount/regularity; low physical activity levels; intake of fast food and alcohol; lack of mindfulness
Now that you’ve identified what is contributing to your burnout, it’s time put some things in place to help get you back on track! Your exercise physiologist can help you with this.
How to combat your burnout?
Get a supportive mentor/colleague group
- Being around supportive people makes a difference!
Workplace Burnout
- Are you in a workplace that allows you to thrive?
Workload Burnout
- Where is the stress in your work?
- Where is the planned/diarised rest/breaks?
- Are you reflecting on the wins & being proactive for challenges
- Ask yourself about the impact you are having on your clients
Mindfulness Burnout
- Meditation
- Take time to breathe and eat nourishing meals
- Mindfulness
- Moving your body & exercise – by seeing an EP!
So how exactly does exercise help with burnout?
Exercise can be a powerful tool in preventing burnout by addressing several key aspects of mental and physical well-being:
- Stress Reduction: Exercise triggers the release of endorphins, which are natural mood lifters. It also helps reduce levels of stress hormones like cortisol, leading to a calmer state of mind.
- Improved Sleep: Regular physical activity can enhance sleep quality and duration. Better sleep helps with overall recovery and stress management, reducing the likelihood of burnout.
- Increased Energy Levels: Regular exercise can boost your overall energy levels and reduce feelings of fatigue. When you’re physically active, you often feel more energized and less drained by daily tasks.
- Enhanced Cognitive Function: Exercise improves brain function, including memory, attention, and problem-solving skills. This can make it easier to manage workload and cope with stress effectively.
- Emotional Resilience: Engaging in physical activity can help build resilience and a more positive outlook. It provides a healthy outlet for emotions and can improve your ability to handle stressors.
- Social Interaction: Activities like group fitness classes or team sports offer opportunities for social interaction, which can combat feelings of isolation and provide emotional support.
- Structured Routine: Incorporating exercise into your daily routine can provide a sense of structure and accomplishment. This can be especially helpful in managing workload and reducing feelings of being overwhelmed.
- Self-Efficacy and Confidence: Setting and achieving fitness goals can boost your confidence and sense of control, helping you feel more capable of handling challenges at work or in your personal life.
To get the most benefits, aim for a variety of exercises you enjoy, whether it’s aerobic activities like running or cycling, strength training, or mind-body practices like yoga or tai chi. Even moderate physical activity can make a significant difference in your overall well-being.
If you would like help with preventing or managing burnout through exercise, get in contact with us!
