In the fast-paced tide of modern society, we are like clockwork machines, shuttling through the busyness every day. In the morning, after being woken up by the alarm clock, we hurriedly wash up, eat a few bites of breakfast and go out to catch the bus to start a day’s work. At work, facing the mountains of tasks, we are often overwhelmed and deal with various affairs non-stop, and overtime is commonplace. After a day’s work, we return home and there are still various trivial matters waiting to be dealt with, which may be tutoring children’s homework or handling housework. When we can finally rest, it is often late at night.
Under such a rhythm of life, the body is gradually overwhelmed and sends out fatigue signals one by one. Maybe one morning when you wake up, you still feel sleepy and your body is as heavy as lead; or when you are working, you have difficulty concentrating, and you make frequent mistakes in simple tasks; or even when you communicate with others, your mood becomes extremely irritable and you are prone to lose your temper over trivial matters. These are all the body calling for help from us, reminding us that it is already in a state of burnout. But unfortunately, many times we ignore these signals and still live according to the original rhythm, causing the body to be in worse and worse condition.
Start the journey of listening to the body
(I) Collecting body signals in daily life
The body is like a sophisticated instrument, conveying information to us all the time. The key lies in whether we listen carefully. When you wake up in the morning, when the first ray of sunlight shines into the room, don’t rush to get up, but quietly feel the state of your body first. Are you refreshed or still sleepy? Do you feel headaches or muscle aches? These seemingly insignificant feelings may be the body conveying information to us. For example, dizziness after waking up may be due to abnormal blood pressure or poor sleep quality the night before; muscle aches may be due to overwork the day before and the body has not recovered.
In the intervals between busy work, don’t forget to pay attention to your body. When you work continuously for a period of time, your body may send some signals, such as sore eyes, stiff neck, shoulder pain, etc. These are all reminders from the body that it is tired and needs to rest. At this time, stop the work in your hands, do some simple stretching exercises, relax your eyes and body, and replenish your body with some water, so that the body can get timely adjustments.
Before going to bed at night, it is also a good time to listen to the body. Review your physical feelings during the day. Is there any part of your body that has been aching? Do you feel more tired than usual? Some people may feel panic and anxiety before going to bed. This may be a manifestation of excessive stress during the day, which is a sign of physical and mental tension. Meditation, deep breathing and other relaxing activities before going to bed can help relieve physical tension, relax the body and mind, and better enter a state of sleep.
(II) The secret connection between emotions and the body
Emotions and the body are closely connected, and emotional fluctuations will directly affect the state of the body. When we feel anxious, we often have muscle tension, especially in the shoulders and neck, which will unconsciously tighten up. Long-term anxiety may also cause physical symptoms such as headaches and stomachaches. This is because anxiety can trigger the body’s stress response and prompt the body to secrete some hormones, such as adrenaline, which can cause muscle tension and blood vessel contraction in the body, thereby causing various discomfort symptoms.
Stress is also an important emotional factor that affects the body. When under high pressure for a long time, the body will undergo a series of changes, such as increased blood pressure, increased heart rate, and decreased immunity. Many people are prone to colds, oral ulcers and other diseases when facing work pressure or life pressure. This is a manifestation of the body’s decreased immunity under pressure. In addition, stress may also cause sleep problems, such as insomnia and dreaminess, which further affect the health of the body.
Not only negative emotions will affect the body, but positive emotions can also bring benefits to the body. When we feel happy and satisfied, the body will secrete neurotransmitters such as endorphins. These substances not only make us happy, but also have the effects of pain relief and enhancing immunity. Therefore, maintaining a good emotional state is an important part of listening to the body and maintaining physical health.
Deciphering signs of burnout
(I) Physical fatigue alarm
The physical level of burnout is very obvious, and persistent fatigue is one of the most common symptoms. Under long-term high-intensity work or life pressure, the body’s energy is constantly consumed, but it cannot be fully replenished and restored, which will lead to persistent fatigue. This fatigue is not only the fatigue of the body’s muscles, but also a kind of fatigue that radiates from the inside out, which is difficult to relieve even after a long rest. For example, some workers who engage in physical labor work for more than ten hours a day. Over time, their bodies are seriously overdrawn. Even if they sleep all day on their days off, they still feel exhausted.
Sleep disorders are also an important signal of physical fatigue. When the body is in a state of fatigue, the nervous system will become disordered, affecting the quality of sleep. Some people may have difficulty falling asleep, tossing and turning in bed, and it is difficult to fall asleep; some people will have shallow sleep, be easily awakened, or have frequent dreams, resulting in a feeling of not resting well after waking up. Long-term sleep disorders will further aggravate physical fatigue, forming a vicious circle. According to statistics, more than 50% of working people will have sleep problems when they feel work pressure and physical fatigue.
Frequent illness is also an alarm sent by the body to us. When the body is in a state of fatigue for a long time, the immunity will decrease, the body’s ability to resist diseases will weaken, and it will be easily attacked by various germs. From small colds and coughs to some chronic diseases, they may come to the door. For example, some people who stay up late to work overtime often catch a cold, and it takes longer for them to recover from a cold than normal people. This is a sign that the body’s immunity is reduced and it is easy to get sick in a state of burnout.
(II) Burnout Storm in the Psychological World
On the psychological level, burnout can bring a series of negative effects. Self-doubt is a psychological state that many people experience when they are burnt out. Due to long-term stress and fatigue, they doubt their abilities and feel that they are not competent for various tasks at work or in life. For example, an employee who once performed well at work began to doubt his work ability after working on a high-intensity project for several consecutive months. Even if he completed the task, he felt that he did not do well enough and kept denying himself.
Depression is also a common manifestation of psychological burnout. Losing enthusiasm for life and work, and not being motivated for things that were once interesting, and being in a negative emotional state all day long. This kind of depression not only affects one’s mood, but also has a negative impact on the people around him. At work, depressed employees may affect the team’s atmosphere and reduce the team’s work efficiency; in life, it will also affect the relationship with family and friends.
Loss of motivation is an important feature of psychological burnout. Without the goal and motivation to move forward, people feel confused about the future and feel that there is no point in doing anything. In this state, people often lack initiative and enthusiasm, work inefficiency, and life becomes muddleheaded. For example, some students, under long-term learning pressure, will become tired of learning, lose the motivation to study, feel confused about their future academic and career development, and do not know where to go.
(III) Quiet changes in behavioral patterns
Signs of behavioral burnout should not be ignored. Procrastination is one of the common behavioral manifestations. When faced with tasks at work or in life, people always find various excuses to postpone completion. Even if they know that the task is important, they cannot get up the energy to do it. For example, a professional used to be very efficient at work, but after a period of high-intensity work, he began to procrastinate on work tasks. The report that could have been completed on the same day was always delayed until the next day, or even longer.
Avoiding social interaction is also a manifestation of behavioral burnout. People are unwilling to participate in social activities, avoid contact with others, and like to be alone. This is because in the state of burnout, people’s energy and psychological resources are exhausted, and they have no extra energy to cope with social occasions. Long-term avoidance of social interaction will lead to the gradual alienation of interpersonal relationships, further aggravating psychological loneliness and burnout.
The worsening of bad living habits is also a manifestation of behavioral burnout. When some people feel burnout, they will relieve stress and seek short-term relaxation through bad living habits such as smoking, alcoholism, and overeating. However, these bad living habits not only cannot really solve the problem, but will cause greater harm to the body and aggravate physical burnout. For example, some people will drink a lot when they are under great work pressure and feel burnout. Not only will they feel more tired the next day, but it may also affect their work and life.
Get rid of burnout and restart vitality
When we identify the burnout signals of the body, we need to take positive and effective measures to relieve burnout and regain vitality. This requires not only adjustments in our living habits, but also attention to psychological adjustment, and seeking external support when necessary.
(I) Renewal and upgrading of living habits
Good sleep is the basis for relieving physical burnout. Ensure adequate sleep time, try to sleep 7-8 hours every night, so that the body can get enough rest and recovery. Establish a regular sleep schedule, try to go to bed and get up at the same time every day, and don’t have too much time difference even on weekends. Create an environment conducive to sleep, keep the bedroom quiet, dark and cool, and avoid using electronic devices at night, because the blue light emitted by electronic devices can inhibit the secretion of melatonin and affect sleep quality.
A reasonable diet is also crucial. A balanced diet can provide the body with the necessary nutrients and enhance the body’s immunity. Increase the intake of vegetables, fruits, and whole grains, which are rich in vitamins, minerals and dietary fiber, and help maintain the normal function of the body. Eat a moderate amount of high-quality protein, such as lean meat, fish, beans, eggs, milk, etc. Protein is an important raw material for body repair and growth. Reduce the intake of high-sugar, high-fat, and high-salt foods, which may cause blood sugar and blood lipids to rise, and increase the burden on the body. For example, you can eat a whole wheat bread, a glass of milk and a fruit for breakfast; you can choose a lean meat stir-fry with vegetables and rice for lunch; and dinner is mainly light vegetable soup, steamed fish and a small amount of staple food.
Moderate exercise can promote blood circulation, enhance the body’s metabolic function, release stress, and relieve physical fatigue. Perform at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, cycling, etc. You can also choose some sports you like, such as yoga, dancing, playing badminton, etc. When exercising, pay attention to gradual progress and avoid physical injuries caused by excessive exercise. For people with busy work, you can use fragmented time to exercise, such as walking up and down stairs, doing some simple stretching exercises during work breaks, etc.
(II) The wonderful magic of psychological adjustment
Meditation is a very effective method of psychological adjustment. Spend 15-30 minutes meditating every day, find a quiet and comfortable place to sit, close your eyes, and focus on your breathing. When distracting thoughts appear, don’t deliberately drive them away, but gently pull your attention back to your breathing. Through meditation, we can deeply relax our body and mind, reduce anxiety and stress, and improve concentration and inner peace.
Deep breathing is also a simple and easy way to relax. When you feel nervous or anxious, inhale slowly, let the air fill your abdomen, and then exhale slowly, repeat several times. Deep breathing can regulate the body’s autonomic nervous system and relax the body from tension.
Cultivating hobbies can also help us relieve psychological burnout. Doing things you like, such as reading, painting, photography, handicrafts, etc., can make us temporarily forget the pressure of work and life, immerse ourselves in pleasant experiences, release negative emotions in our hearts, and replenish psychological energy. For example, a professional who likes painting, when he is tired at work, will use the weekend time to go outdoors to sketch, and use the brush to depict beautiful scenery, which not only relaxes the body and mind, but also gains a sense of accomplishment and satisfaction.
(III) Seek warm support from the outside world
When we are in a state of burnout, don’t bear it alone. Talking to family and friends is a good way to relieve it. They can give us emotional support and understanding, and provide us with advice and help from different perspectives. Share your feelings and confusion with family and friends, release the pressure in your heart during communication, and feel their love and support, so that we can cheer up again.
If burnout is severe and affects daily life and work, it is a wise choice to seek professional psychological counseling. Psychologists have professional knowledge and experience. They can communicate with us to understand our problems, help us find the root of the problem, and provide effective solutions. They will use various psychotherapy methods, such as cognitive behavioral therapy and humanistic therapy, to help us adjust our mindset, change unreasonable thinking and behavior patterns, relieve burnout, and restore mental health.
Embrace health and say goodbye to burnout
In the long journey of life, the body is our most loyal partner, and every signal of it is worth listening to. By paying attention to physical signals in daily life and understanding the close connection between emotions and the body, we can identify signs of burnout in time. When burnout strikes, adjusting living habits, making psychological adjustments, and seeking external support are our powerful weapons to overcome burnout.
