Taking good care of yourself is essential to performing well
“Aim high, work hard, and love your family.” This quote by journalist Deborah Roberts illustrates what we all strive to do daily. However, this ambition can take tolls on our physical and mental health of which we are often unaware.
The effort we put into achieving our goals can result in stress or burnout that hinder success and, most importantly, our ability to properly care for ourselves. Fortunately, there are ways to protect us from the damaging effects of stress and burnout. Below are four steps to managing health and enjoying time while meeting the demands of life.
First, you must distinguish stress from burnout. Stress is “a state of mental and emotional strain or tension resulting from adverse or very demanding circumstances.” There are four types of stress: survival stress (fight or flight attitude, feelings of danger), internal stress (worry, emotional stressors), environmental stress (stress or strain caused by physical environment), and eustress (beneficial or positive stress that aids with alertness and achievement). Aside from eustress, the stress we experience can contribute to health issues such as high blood pressure, heart disease, obesity and diabetes. Burnout occurs when stressors are experienced over a prolonged period. The American Psychological Association (APA) officially defines burnout as “physical, emotional, or mental exhaustion accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.” This definition illustrates that burnout can occur in any area of life—personal or professional.
Once it is determined if you are experiencing burnout or stress, identify how your life has been impacted. Both stress and burnout share the physical impacts of headaches, changes in sleep patterns, a weakened immune system, and fatigue. Emotional and mental impacts include anxiety, depression, lack of motivation, distractibility, poor recall and impulse control, and heightened emotional responses.
The primary difference in symptoms between burnout and stress center on the duration and intensity of each symptom you experience. Symptoms of burnout have longer durations and greater intensity accompanied by high levels of exhaustion. Nevertheless, responses to either of these experiences may be impairing and can create barriers to living a full life.
Now that you are aware of what you may be experiencing and how it is impacting you, you can create a plan or strategy that allows you to mitigate the negative effects of your stressors. This plan of action can be carried out on your own or with the help of others. If you choose to act independently, consider using some of the following tools: positive self–talk, relaxation techniques or exercises, setting boundaries, taking a break from the situation, or focusing on your progress and previous achievements. Place importance on taking time for yourself. This can include utilizing leave time to pamper yourself or setting aside time to do activities that you enjoy. These recommendations may feel overwhelming, so establishing a support system to reduce these feelings may also be helpful.
Within the umbrella of Region 8, the Employee Assistance Program (EAP) can provide services that will help you develop your plan of action. EAP services include trauma debriefings, emergency and crisis services, short-term, marriage, and grief counseling as well as counseling and treatment for addiction. The EAP can also help address workplace stress and burnout, drug-free workplace services, and provide training for employees and supervisors.
Remember, there is nothing shameful about asking for help. Realizing that you are struggling and asking for help is the bravest thing you can do. Taking good care of yourself is essential to performing well at work and home.