Stress and I are longtime pals. For myself —and many people — it’s typically a combination of an overloaded schedule, extenuating life circumstances and a recurring case of productivity guilt that’s to blame for this toxic friendship. But what happens to your mental health when this stress goes on for too long?
Allison Funk, a New York State licensed psychologist at the American Institute for Cognitive Therapy, said that when stress-inducing life factors become your habit, the result can often be burnout, a colloquial concept that, although isn’t a standalone medical diagnoses, is still recognized by the World Health Organization as a “workplace phenomenon” that can negatively impact your physical and mental well-being.
“Burnout is considered to have three dimensions: Exhaustion or depleted energy, feelings of detachment or cynicism towards one job and reduced achievement or productivity at work,” Funk said, adding that these symptoms are not unlike the telltale symptoms of depression.
But burnout isn’t always job-related. Funk said that it can include stress relating to caregiving and parenting, academic burnout, relationships and compassion fatigue.
According to Meaghan Rice, a nationally board-certified counselor with the online therapy platform Talkspace, the ultimate salve and prevention for burnout is often self care. And little investments go a long way.
“Make a conscientious effort to incorporate the following into each day: physical movement, drinking enough water, eating healthy meals on a regular schedule, pushing for a full night’s rest,” Rice suggested.
The million dollar question then is how can we still meet the demands and responsibilities of life and work, while still taking Rice’s advice to take the time for ourselves?
In addition to some necessary introspection and always seeking professional help when you need it, there are also some handy tools at your disposal. Read below to see what these and other experts suggest, from mindfulness apps to comforting weighted blankets or the guidance held inside international bestselling books.
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“Nagoski’s book is primarily written for women or woman-identifying folx, but it’s a great place to start to learn more about both the science behind the stress cycle, as well as some of the cultural aspects that can contribute to burnout,” Bielak said about this research-centric work that’s all about learning how to make vital space in your life to do the things we enjoy. It also has an accompanying workbook that features engaging exercises, guides and more so readers can apply Nagoski’s advice in real time.
“Having a daily mindfulness practice can help teach us how to more effectively slow down, work with stress, and take a break, even when it feels impossible,” Bielak said.
“The easier we make good habits, the more likely they are to stick and the higher the capacity to drown out the bad habits that keep us feeling completely overwhelmed,” she said.
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Based on her suggestion of getting “a nice pair of pajamas” we knew of one such luxe option that came to mind. Eberjey is known for their high-end, dream-like sleepwear and this pajama set is made with one of the brand’s most sumptuous and well-known fabrics: an impeccably soft tencel. They are cooling, breathable and available in sizes for both men and women.
If you’re curious about a more affordable option, we are big fans of a viral pair from Target that many claim are similar to Eberjey’s luxury version. I can personally attest to their soft, cooling and wildly comfortable feel, though their availability is generally pretty spotty due to their popularity so I suggest hopping on your specific size and favorite color when you can.
We found this highly rated aromatherapy diffuser and humidifier combo which can be used with or without water. It offers up to eight hours of misting time and can be toggled between eight different ambient light settings to be used as a nightlight or create the ideal atmosphere for meditation.
We also found an all natural eucalyptus essential oil that is skin-safe and compatible with any diffuser.
“When dealing with burnout, in addition to stress we’re also often dealing with boundary issues,” Bielak said. “Exercise is a great way to not only balance and release stress in the system, but it can also have the added benefit of creating a natural boundary to help us step away from work and other obligations in order to carve out space for ourselves.”
Silva, suggested yoga in particular and said that if you can’t afford an in-person yoga membership, YouTube has so many great options that suit the needs of all levels.
To get you going on your personal yoga practice, we suggest this highly rated mat that’s extra thick and cushioned so you feel comfortable and supported throughout your yoga flow.
She said that there’s a written meditation inside the book, as well as an audio meditation, that gives readers the opportunity to let go of the old emotional conditions that keep us stuck and contribute to burnout.
“After you let them go, you can redesign how you want the new version of you to look like. It is incredibly empowering to feel in control of our thoughts, feelings, and behaviors,” she said.
“This action oriented guide helps you to identify the negative impact of burnout and set goals to reduce it, or set goals on changing your job (or whatever else) is causing the burnout,” Silva said.