By Books Writer Denise Turney

Burnout is on the rise. Even if you’ve heard about it on the news, you might not know you’re nearing exhaustion. Surprisingly, as bad as it feels, burnout can sneak up on you. To begin, there’s the seasonal change adjustments that you may be experiencing, depending on the part of the world you live in. These seasonal changes can zap your energy. With the autumn seasonal change comes less sunlight, cooler temperatures and more time spent indoors.

Reaching Burnout Point

Exposure to less sunlight can cause drops in serotonin, a natural mood booster. Low serotonin could bring on depression, Healthline shares. Also, getting outdoors is a good way to soak up natural vitamin D from the sun. In addition to being good for bones, vitamin D may also help with mental focus and mood. Days with less sunlight might make it easier to reach a burnout point.

Furthermore, if you’re challenged with seasonal affective disorder, you already know how tough it can be to shift gears. You might not know what’s happening to you yet, although you’ve felt sluggish and less energetic at the start of autumn for years. Despite your efforts to push through the sluggishness and lower energy levels, this nagging fatigue remains.

This could happen whether you’re a resilient practitioner, a frontline worker whose empathy and compassion are sought by those battling illness, including COVID-19. It could also happen if you’re a new mom or an experienced mother dealing with motherhood burnout. Fortunately, there is help. It is possible to become someone who has survived burnout.

Surviving Burnout

A first step toward surviving burnout and overcoming the challenge is to recognize signs of burnout. This includes work stress symptoms. To start surviving burnout, check out these symptoms. Although the list is not all inclusive, it could signal to you that it’s time to take action. After you review the burnout symptoms, keep reading to learn about treatment.

• Lack of or diminished motivation (especially if there’s seemingly no cause for the lower motivation)
• Regular fatigue (the fatigue may not be constant – but regular enough to get your attention)
• Exhaustion
• Experiencing irritability, impatience and cynicism
• Frequently strained relationships
• Seeking food or drinks to fill perceived inner voids
• Turning to food or beverages to lift mood
• Poor sleeping patterns
• Difficulty staying mentally focused
• Forgetfulness
• Increased body aches (which may be caused by higher levels of cortisol)
• Sudden, unexplained weight gain or weight loss

Additionally, work stress burnout could find you constantly checking emails. As much as you may want to unplug, you could shift into workaholic mode. This could keep the cycle going.

More Signs You Need to Take Action to Protect Yourself from Burnout

According to the Mayo Clinic, other signs you may be reaching burnout point, especially at work, include:

• Being overly critical of yourself or others at work
• Feeling disillusioned about the work you do
• Headaches
• Stomachaches
• Feeling that you have a lack of input or control over your work life

Of course, in addition to these systems, you might experience general burnout systems. Regardless of why you are experiencing burnout, it’s important to acknowledge that something has changed.

As a tip, try to do this without blaming yourself or someone else. Tempting as it may seem, blame doesn’t solve problems. In fact, it could leave you feeling disempowered. Therefore, if you’ve reached your burnout point, acknowledge that you have.

Help For Burnout

And seek help. You could work with a burnout recovery coach. Other actions that may help with surviving and overcoming burnout include:

• Meditating
• Walking in nature (in safe environments)
• Talking face-to-face with a friend
• Setting a time to unplug from work, social media, etc.
• Turning off the news
• Getting adequate sleep
• Listening to relaxing music that you love
• Reading books that help you to unplug and relax
• Writing in a journal
• Flexing your creative muscles while adding color to the pages of an adult coloring book

Take the supportive action that feels right for you.

Furthermore, you may sleep better if you go to bed at a set time. You may also find it beneficial to wear a fitness watch to bed. This way, you could track how much deep sleep you’re getting at night.

Ways to Protect Yourself from Burnout

And, if you’re having trouble getting or staying asleep, you could stop drinking water an hour or more before you head to bed. You could also try sitting down and relaxing for an hour before you go to bed. Should there be something on your mind, try jotting down a note on what you’re going to do to deal with the issue in the morning. Then, release the issue and relax.

Here are more ways that you could start surviving burnout. To get good results, you may have to incorporate two or more activities into your day. For example, if you deal with seasonal affective disorder, you might use a full spectrum lamp, walk outside for an hour a day and meditate for 5 to 10 minutes before you go to bed.

Practicing awareness could help you to spot your personal burnout, the secret to unlocking the stress cycle. For instance, you may find that you start nearing your burnout point at the beginning of certain seasonal changes. Or you might notice that, for you, the stress cycle that can lead to burnout starts after you take on a major project or commit to leading a big family event.

Moving Beyond Burnout

Caring for a loved one for 30 or more days without a full day’s break, could be another way the stress cycle kicks off for you. Try to catch yourself early. Spot stressors and signs that you’re headed in the wrong direction early. In other words, get to know yourself.

Consider taking vitamin D if you live in an area with low sunlight. Check with your physician to see if that may be a viable solution. Also, pay attention to when you feel more stressed. For instance, do you feel more stressed in the morning or in the evening? Are you feeling more burned out during certain work cycles on your job?

In the remote work from home environment, you may find it helpful to step away from some Zoom meetings. That way, you won’t feel forced to sit in front of a computer screen for hours. For example, you could ask your supervisor if it’s okay if you dial into a meeting instead of using video to connect to the conference call.

And seek help if needed. If you work for an employer, check with human resources to see if there’s free counseling offered by the firm. Other options include joining a support group. Also, be patient with yourself. It may have taken months to become burned out. Give yourself love, care and the time to bounce back and move beyond burnout.