You might be thinking, “I know what burnout feels like... but I can't drop everything and rest!” You’re not alone! In today’s fast-paced world, it is increasingly hard to find moments of stillness. However, as caregivers for individuals with special needs, it is imperative that we take care of ourselves first.
Burnout can be sneaky and sometimes hard to recognize at first. So, what are some early signs of burnout?
Signs You're Burnt Out
You may be experiencing headaches, insomnia, or other physical health issues. These symptoms are often overlooked as signs of burnout because their cause it isn’t always clear. However, if you notice an increase in symptoms or if you are sick and notice that you aren’t getting better, it may be your body’s way of telling you to stop and rest.
You may notice yourself complaining and becoming frustrated more easily. If you are becoming burnt out at work, you may find yourself losing your temper with clients or having a lower tolerance for their challenging behaviors. You also may notice yourself dreading the work week on Sunday nights. Aspects of the job that used to excite you and give you purpose, might now equate to stress and apathy. You might be less productive at work and miss deadlines. Or, you may find yourself working harder to accomplish more, but never feel that your to-do list is shrinking.
If you are a parent, you may burn out from trying to balance the needs of your other children in addition to ensuring that your child with special needs is receiving all of their therapies. You may notice that you are snapping at your children or significant other more than usual, or that you are feeling overwhelmed by balancing everyone’s schedules.
"The mountains you are carrying, you were only supposed to climb". -Najwa Zebian
Ways to Prevent Burnout
If you notice some of these symptoms of burnout, what can you do about it?
First, it is important to prioritize your health. As the saying goes, when you’re on an airplane in an emergency you need to put your oxygen mask on first, or you aren’t able to help others. Prioritizing your health means making time for your own doctor’s appointments, exercise, therapy, and sleep. If you are taking care of your physical and metal health needs, you’ll notice an increase in your ability to maintain your sense of calm and control in stressful situations.
Second, seek out support from others. Burnout often stems from feeling that your resources and abilities are smaller than the problem you’re facing. Burnout can also make you feel that you’re facing a problem alone.
Recognize your support system and prioritize time with them. Whether your support system is you significant other, your friends, your family members, your therapist, members of a support group, or a religious group. Leaning into these relationships can help you feel supported and allow you space to process your emotions.
Additionally, if you find that some relationships in your life lead you to feel more symptoms of burnout and frustration, it is important to set boundaries. Surround yourself with as many individuals who help you feel empowered and positive.
Intentional alone time can also support you in combating burnout. Spending time in nature, meditation, prayer, or a hobby can help you get ahead of burnout. It can also help you put a current problem into perspective by taking a step back.
Setting up a routine that encompasses all of these areas of burnout prevention is the most effective tool to ensure that you stay ahead of burnout.
You may choose to wake up earlier or go to bed later to ensure that you have time to journal about your goals. You may schedule a bi-weekly hike with friends to gain perspective and spend time with your support system. You might sign up for a fitness class with your sister 3 days a week to target your physical health together. The most important thing is that you tailor your burnout prevention plan to your needs and preferred activities so that you stick to it.
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