The Risks of This Lifestyle
The term “burnout” has become increasingly familiar to many of us. Chances are you’ve seen someone in your environment experience it, or perhaps you’ve noticed the signs in yourself. Burnout is not just a mindset or lack of willpower—it’s a physical response to prolonged stress. It’s not helpful to tell someone to “be strong” or “change your mindset” because burnout stems from the body’s inability to sustain excessive stress over time. In this article, I want to explain the early signs of burnout and how to be cautious.
The Physical Symptoms of Burnout
Even low levels of stress, when experienced for extended periods, can alter your body’s functions. Stress impacts breathing, heart rate, hormones, and the immune system. Interestingly, our bodies are better equipped to handle intense stress for short durations—perhaps a reason why previous generations, who faced harsher circumstances, often seemed more resilient. However, long-term stress acts like a slow poison. Many of us don’t notice it until it’s too late. Common physical symptoms of burnout include chronic fatigue, headaches, muscle tension, gastrointestinal problems, insomnia, and a weakened immune system leading to frequent illnesses. These are your body’s signals that it’s under too much strain.
Emotional and Mental Symptoms of Burnout
When faced with burnout, it’s common to think, “What is wrong with me?” or “Why isn’t my body performing as it should?” This mindset is dangerous because it adds more pressure instead of addressing the underlying issue. Burnout is your body’s way of saying, “This is too much.” By the time physical symptoms emerge, emotional and mental signs have often been ignored for too long. These can include feelings of helplessness, apathy, irritability, difficulty concentrating, forgetfulness, and a lack of motivation. Many of my clients focus solely on what they “should” be doing, rather than asking themselves what is truly good for them. This relentless self-pressure paves the way to burnout.
Social and Interpersonal Symptoms of Burnout
One overlooked aspect of burnout is its effect on social and interpersonal relationships. When we are fatigued, our interactions with others change. We may become irritable, withdrawn, or emotionally distant. Activities that once brought joy, like meeting friends or spending time with loved ones, may start to feel like burdens. Even a simple phone call can seem overwhelming. These changes can strain relationships and create a sense of isolation, which only exacerbates the problem.
Taking the First Steps to Recovery
If you recognize some of these symptoms in yourself, I encourage you to listen to them—not as irritations to push through but as signals that you need to take better care of yourself. This can feel challenging, especially if your life is filled with responsibilities. Start by identifying: 1) what you can cut out, 2) what you can reduce, and 3) where you can ask for help. Next, focus on calming your body’s stress response. Prioritize proper sleep (aim for at least seven hours), and consider incorporating relaxation practices such as breathwork, meditation, or yoga. Adjusting your expectations of yourself and learning to be gentler with yourself is also crucial. There are many resources available to support you, and therapy can be an invaluable guide on this journey.
When to Seek Help
Burnout, if left unaddressed, can lead to depression and even suicidal thoughts. If you feel incredibly down, don’t know how to move forward, or have thoughts of ending it all, please reach out for help. In South Africa, you can contact SADAG, a free 24/7 hotline, at 0800 567 567. You don’t have to face this alone.
Burnout is not a sign of weakness; it’s a sign that you’ve been strong for too long. Take the time to care for yourself—your body, mind, and relationships depend on it.
