Written by: Patricia Faust, MGS, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Burnout: a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed and unable to meet constant demands. It reduces your productivity and saps your energy leaving you increasingly helpless, hopeless, cynical, and resentful. (help-guide.org).
What a grim description that is. Yet unfortunately, throughout this pandemic, in trying to keep things as normal as possible, you might have set your brain up for burnout. And if you are perplexed as to why you are not happier that the world is opening up again, you might have brain burnout.
There are many different areas of our lives where burnout can occur. Throughout this past year of isolation, you have been wearing many hats - with your job, as a caregiver, a parent, or even in your relationships. Each one of these roles can easily push you to the edge. If you have been an observer of someone experiencing burnout, it can be frightening. But experiencing burnout yourself can shake you to your core. What is the difference between chronic stress and burnout? Stress can involve too much: too many pressures that demand too much of you physically and psychologically. But stressed people can still see a point where they can pull it all together, gain control, and feel better. With burnout, there are feelings of not enough. Being burned out means feeling empty, with no motivation and, beyond caring. Individuals who experience burnout don’t see any hope of positive change in their futures. When you are under stress, you are aware of being in that state. Burnout can slide in without your conscious awareness. It can make a lasting impact on the brain’s physical structure. Severe chronic stress causes the shrinkage or enlargement, thinning, premature aging of the amygdala, anterior cingulate cortex (ACC), and medial prefrontal cortex (mPFC) – these areas regulate our stress response. There is also a strong relationship between long-term stress and significant loss of grey matter, making our brains more vulnerable to neurotoxins.
Chronic stress
Our brains are hardwired to keep us alive. Passed down from our prehistoric ancestors, our brains are always on alert for threats. The fight-or-flight response is activated far before we are even aware of it. Whereas our ancestors recovered from their threat quickly, we live in a very different world. The 24/7 stress response takes a toll on our brains and our bodies. Persistently high cortisol levels interfere with body function such as sleep, digestion, and the immune system.
Burnout
If you are burned out, your brain has rewired to the survival mode. Burnout is when the body starts to have trouble producing cortisol – this is known as adrenal fatigue.
The following is a comparison of stress versus burnout:
Stress
Characterized by over-engagement
Emotions are over-reactive
Produces urgency and hyperactivity
Loss of energy
Leads to anxiety disorders
Primary damage is physical
May kill you prematurely
Source: Stress and Burnout in Ministry
Burnout
Characterized by disengagement
Emotions are blunted
Produces helplessness and hopelessness
Loss of motivation, ideals, and hope
Leads to detachment and depression
Primary damage is emotional
May make life seem not worth living
Burnout symptoms
Signs of physical exhaustion
Chronic fatigue
Insomnia
Constantly falling ill
Weight gain
Loss of appetite
Signs of emotional exhaustion
Anxiety
Depression
Anger issues
Tendency toward pessimism, cynicism, detachment
A drop in productivity
Start forgetting important tasks on a regular basis
Inability to concentrate and pay attention
Lifestyle choices that can prevent burnout.
You can overcome burnout in much the same way as you would prevent it.
Play. Stimulate the brain in novel and diverse ways. For example, embrace a hobby that has nothing to do with your work tasks.
Others. Positive, meaningful social connections are a proven way to keep stress levels down. We are hardwired to connect. Find your ‘village’ and be a part of it.
Downtime. This doesn’t necessarily mean a vacation. Our brain needs to unwind and recharge on a daily basis. For those returning to the office - go for a short walk on your lunch break. For those who continue to work remotely – plan for the time of day you will walk. Walking is an important part of having a healthy brain. When you walk, you increase the amount of blood, oxygen, and carbohydrates your heart is sending to your brain. This gives your prefrontal cortex the source of energy it needs to have your brain function on all cylinders! Try reading a book in the evening instead of surfing the web. Put your electronic equipment away so that you are able to fall asleep and stay asleep. Plan for this downtime so that you actually take it. Your brain will reward you for recharging it!
This past year has been difficult. You learned how to accept a new normal, but now the new – old normal is set to begin again. Take care of yourself and your brain. You need the stamina and resilience to make this your best year ever.
Patricia Faust, Executive Contributor Brainz Magazine
Patricia Faust is a gerontologist specializing in brain aging, brain health, brain function, and dementia. She has a Masters in Gerontological Studies degree from Miami University in Oxford, Ohio. Patricia is certified as a brain health coach and received a Neuroscience and Wellness certification through Dr. Sarah McKay and the Neuroscience Academy.
My Boomer Brain, founded in 2015, is the vehicle that Patricia utilizes to teach, coach, and consult about brain aging, brain health, and brain function. Her newsletter, My Boomer Brain, has international readers from South Africa, Australia, throughout Europe, and Canada.
Patricia’s speaking experience spans the audiences' spectrum as she addresses corporate executives on brain function, regional financial professionals on client diminished capacity, and various senior venues concerning brain aging and brain health issues.
References:
Alini, E. (August 2, 2017). ‘Burnout’ is a thing, doctors say. Here are the symptoms. Retrieved from Money/Consumer Online Global News.
Michel, A. (February 16, 2016). Burnout and the brain. Retrieved from http://www.psychologicalscience.org/index.php/publications/observer/2016/february16/burnout-and-the-brain.html
Minds for Business, Psychological Science at Work. Burnout leaves its mark on the brain. Retrieved from http://www.psychologicalscience.org/index.php/news/mindsbusiness/burnout-leaves-its-mark-on-the-brain.html
Preventing Burnout, Signs, Symptoms, Causes, and Coping Strategies. Retrieved from http://www.helpguide.org/articles/stress/preventing-burnout.htm
