burnout

Burnout: Reclaiming Balance

burnout written with flames burning a whole through the wordsToday we live in a fast-paced world with tight deadlines and multiple responsibilities creating a sense of overwhelming stress. We work hard and drive for success. We continue to push ourselves faster to the point of exhaustion. However, there’s a tipping point where exhaustion turns to burnout. Psychology Today defines burnout as “a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress.”

Burnout happens slowly overtime, often unnoticed. We start to push ourselves to get extra stuff done, gradually increasing the pressure on our accelerator. We pick up extra responsibilities at work due to cuts, there’s software changes we need to learn, a family member needs help getting to doctor appointments, driving kids to extracurriculars, home repairs, and the list continues. The next thing we know, we’ve got the accelerator pushed all the way down going 100 miles an hour. The tipping point happens when we can no longer sustain the high speed with high performance.

Understanding Burnout

We need to recognize the early signs. It’s important to pause and take inventory of all the items you’re taking care of. Be honest with yourself as you examine your response to things throughout the day. Common early warning signs include:

  • Chronic fatigue- exhaustion lingers
  • Increased irritability- small disruptions lead to major frustrations
  • Lack of motivation- tasks feel draining and pointless
  • Physical symptoms- headaches, trouble eating or sleeping, digestive issues
  • Isolation- withdraw from social obligations

Practical Strategies

Create a sustainable balance. Actionable strategies include:

  1. Prioritize self-care
  2. Set boundaries
  3. Take breaks
  4. Ask for help
  5. Reevaluate expectations

Burnout is a sign that something needs adjusted. To ease up on the accelerator, we need to work smarter and more intentionally to restore the balance. Take a deep breath, reassess, and find ways to regain control of your energy and incorporate joy into your day.

 

Written by: Amanda Bohlen, Family and Consumer Sciences, Washington County, Ohio State University Extension, Bohlen.19@osu.edu

Reviewed by: Megan Taylor, Family and Consumer Sciences/4-H Youth Development, Union County, Ohio State University Extension, taylor.4411@osu.edu

Photo Credits:

Pixabay

Are You Experiencing Parental Burnout?

mad holding head seated at his office desk

Psychology Today defines burnout as “a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress.” Parental Burnout is experiencing those forms of exhaustion due to parenting. For example, I get myself up earlier than my family to get myself ready so then I can get everyone else ready. Then its getting kids dressed, packing lunches, getting backpacks ready, and reminding them for the 100th time to put their shoes on. By the time I get to work, I’ve already put in a couple of hours. After my 8-hour workday is complete, I’m rushing home to help with homework and fix dinner before it’s back out the door for sporting practices and/or games. The evening concludes with getting the kids to set their clothes out for the next day, baths, and bed. I fall asleep praying that everyone sleeps through the night and then wake up the next morning and do it all over again. Wash. Rinse. Repeat.

In 2022, The Ohio State University Office of the Chief Wellness Officer and College of Nursing released a working parental burnout report. In the report they shared that “burnout is associated with depression, anxiety and increased alcohol consumption in working parents, as well as the likelihood for parents to be irritable, get easily angered with their children or  engage in punitive parenting practices (i.e. yelling, insulting/criticizing, curing, spanking).”

Are you feeling a little burned out? Ask yourself these 10 questions to assess:

  1. I get/feel easily irritated with my children.
  2. I feel I am not the good parent I used to be with my child(ren).
  3. I wake up exhausted at the thought of another day with my children.
  4. I find joy in parenting my children.
  5. I have guilt about being a working parent, which affects how I parent.
  6. I feel like I am in survival mode as a parent.
  7. Parenting my child is stressful.
  8. I lose my temper easily with my children.
  9. I feel overwhelmed trying to balance my job and parenting responsibilities.
  10. I am doing a good job being a parent.

If you find that you are in severe burnout, please consider seeking help from your healthcare provider. If you feel you’re mildly to moderately in burnout, you can take action by starting some preventive interventions such as:

typewriter with paper saying parental self-care
  1. Practice good self-care
  2. Be kind to yourself.
  3. Talk to someone you trust about how you are feeling.
  4. Build your mental resiliency and coping skills.
  5. Ask for help.

Interested in learning more about this topic? I encourage you to check out the tips and tricks webinar where they go deeper into this topic.

In the short term, we feel like we can power through, but in the long term, we are neglecting our own basic needs. Taking a little time each day to nurture your well-being will help you be a happier person. You and your family deserve the best possible you!

Written by:  Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Washington County.

Reviewed by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.

Sources:

Fradin, K. (2023, April 13). I’m a prediatrician-here are the unseen challenges working parents are facing. Retrieved from https://www.fastcompany.com/90879953/the-unseen-challenges-working-parents-are-facing

Psychology Today. (n.d.). Burnout. Retrieved from https://www.psychologytoday.com/us/basics/burnout

The Ohio State University Chief Wellness Officer. (n.d.). Burned out by pandemic parenting? You’re not alone . Retrieved from https://wellness.osu.edu/chief-wellness-officer/parent-burnout