We often use the word stress and burnout in life. Life stressors could be job loss, divorce, toxic bosses, financial losses and prolonged illness. In the modern scenario, there can be many other stressful situations like work-life balance, children’s education, teenage issues, or interpersonal issues. It things are well within limits and we can handle it with a little bit of positive stress, then its ok. But if things and situations get too complicated, beyond control and we fail to handle it or take charge of it then it can lead to burnout and exhaustion.
Often times, since childhood we are not taught any coping mechanisms to deal with difficult situations. If not dealt with properly, prolonged stress can lead to many lifestyle diseases like blood Pressure, Diabetes and obesity.
Understanding Stress
Stress is defined as a physical or mental tension one feels when faced with a difficult situation or disturbing negative fearful thoughts. It signals the body to fight, flight or freeze.
If you are ready to perform on stage or prepare for an exam or prepare for a job interview the little good or beneficial stress motivates us to perform better. Sometimes, a deadline can be motivating as it sets the agenda in a particular time frame.
What we need to watch out for is stress can be a worry when it starts affecting out physical and mental health. Feeling loss of breath, palpitations, constant worry and anxiety. Sometimes a sudden shock, unexpected incident, betrayal can cause mental agony.
You feel burnout when you are overworked and have stretched yourself beyond limits. Imagine a situation where maybe you have been trying to land a job for a few years and failed, tried to appear for a CA or a UPSC exams for five years in a row but yet you failed to clear it.
You are in an abusive marriage but cannot find a way out of it. During Covid times our doctors and hospital staff felt a burnout. This was because they were risking their own lives, were overworked and even had to stay away from their own families.
A recurrent feeling of hopelessness sets in as the realization sinks in. If you do not enjoy the activities you once enjoyed, feel no motivation, enthusiasm towards work then these are sure signs of burnout.
How should you cope with stress and burnout
Awareness is the first step. Accept the thoughts and feelings and get insights into the possible stressors and what needs to be done to find a possible solution.
If you are feeling tired, have lost appetite then include a exercises routine or Yoga into your life. Try to assess your goals and take a reality check of your life.
Talk it out
Bottling up emotions can be detrimental to your mental health. Be kind to yourself and forgive yourself first. Also, be grateful for all you have.
Take control of your life
Depending on what your situation is look for alternatives.
If you have a toxic boss who is putting you down constantly then try to leave it. If you are having problems in your marriage consult a counsellor.
Maintain a work life balance. Try to have some me time; be it a hobby, a book, time with friends or a holiday. Try to slowly re-engage in the hobbies or activities that you once enjoyed.
Have a healthy diet, ensure adequate sleep and maintain an exercise regimen to stay fit.
Meditation and Mindfulness
On a day-to-day basis it is better to cleanse one’s thoughts. Yoga, meditation or practising mindfulness can help one steer clear of worries.
Living in the present moment by controlling your thought and breathe pattern can help you go into thoughtlessness. and ground themselves in the present moment.
There are different breathing technique to calm down our nerves. One could be simple Pranayamas like Anulom Vilom and Bhastrika. Grounding techniques such as deep breathing, like the 4-7-8 technique or the 5 senses activity are known to help bring down anxiety. The 4-7-8 technique involves breathing in and counting to four, holding the breath for 7 counts and exhaling for 8 counts.
Seek professional help
If you cannot handle things on your won do seek professional help. Life can be difficult and sometimes it looks like there is no way out. You could be caught up in a loop and you cannot share things even with your close family and friends; then its best to seek help.
