It has been a challenging two years, during which we have all faced the challenges of the Covid-19 pandemic in some way shape or form. During this festive season, some of us may be looking to enjoy a period of rest, while for others the holiday season may not bring complete respite and the work simply must go on.
Yet, what has happened during the pandemic is that its effects have made us all think much more carefully about our mental health and consider when we do need to take that step back from our work, for the benefit of our own wellbeing. In an article which originally appeared on LinkedIn, the team at privately owned independent security company Openview Security Solutions shares a thought on how we can avoid burnout and keep our stress levels healthy.
Burnout is a phrase that was coined by psychologist Herbert Freudenberger in the 1970s and was used to describe a severe stress condition that leads to severe physical, mental and emotional exhaustion.
As many people have probably experienced over the last 12-18 months, the constant changes and adaptation that we have all had to endure have probably added an extra layer of stress into our lives that we did not account for. We all experience some level of stress, and for most of us, this is a good thing, it’s something we thrive on, and it makes us stronger and keeps us driving for progression.
However, monitoring this stress and keeping it at a healthy level is what we should all strive for. Some of the typical symptoms and signs of burnout include simple things such as exhaustion, isolation, escape fantasies, irritability and recurring illness. Readers will more than likely relate to some of these, especially during tougher times in our lives.
Something to consider is that burnout generally does not hit all at once. Instead, it accumulates over time. This could be over a period of days, weeks or even months. Herbert Freudenberger and Gail North have outlined in their work ‘the twelve stages of burnout’ which are:
1. Excessive drive/ambition
2. Pushing yourself to work harder
3. Neglecting your own needs
4. Displacement of conflict
5. No time for non work-related needs
6. Denial
7.Withdrawal
8. Behavioural changes
9. Depersonalisation
10. Inner emptiness or anxiety
11. Depression
12. Mental or physical collapse
Initially, these stages could easily be associated with just being busy or a little stressed, but over time this could build and lead to some quite serious symptoms.
However, it is not all doom and gloom. The key thing to remember is that we should all be mindful of our stress levels and be aware of these stages to notice if things are moving in the wrong direction. In addition, there are also several things that we can do to help prevent stress from taking a hold:
Exercise
Not only does this benefit our physical fitness, but exercise can also help produce endorphins within the brain. Research suggests that exercise releases endocannabinoids into the bloodstream. This helps you to feel euphoric and deeply relaxed.
A balanced diet
Recent studies are highlighting the power of our diets and its effects on our mood and mental health. A recent study has shown that 95 per cent of serotonin, a key hormone that stabilises our mood, feelings of wellbeing and happiness, is created within the gut and transported to the brain through the gut-brain barrier.
Practice good sleep habits
Our bodies are not machines, and we need time to rest and reset. Engaging in healthy sleeping habits are essential for our wellbeing. Avoiding caffeine before bedtime, establishing a relaxing bedtime ritual and also banning blue light, such as smart phones and TVs within the bedroom or an hour before bed will all help you to achieve a better-quality sleep.
Ask for help
Reach out. During stressful times it is easy to confide in our own space but working as a team and asking for help can really help you to de-stress and there is every chance that the person you are talking to may be able to help the situation.
Key points to remember are to be kind to yourself, be mindful and - perhaps the hardest to do - is take some well-needed rest.
Stress + Rest = Growth.
Photo by Sebastian Herrmann on Unsplash
