Most people who have experienced proper burnout can retrospectively determine the warning signs they ignored. For me, it was realising that I had an internalised childlike outburst whenever my boss or partner would impose a deadline or expectation on me that was entirely reasonable. My response: less so. I would feel furious, stressed to the point of tears, and outraged that no one else could see – or care about! – how fatigued I was.
In the Merriam Webster dictionary, burnout is described as “exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration”. It’s typically used in a workplace context – the World Health Organisation discourages casual use of the term, advising it be used only in that context – but that same exhaustion is naturally compounded by busy personal lives. In the lead up to Christmas, a mild case of “burnout” can sometimes feel unavoidable.
What are the symptoms of burnout?
- You’ll feel emotionally depleted, in whatever way that manifests for you (I get irritable, you might feel numb)
- Insomnia
- Stomach-related problems, such as an increase in symptoms if you already experience IBS
- Headaches
- Strained vision
- Brain fog
- Lower immunity, making you more likely to pick up a cold or flu that’s doing the rounds in the office, for example
Since experts tend to agree that neurodivergent people are more likely to experience burnout than neurotypicals, I speak to Dr Alice Nicholls, a psychologist who specialises in autistic burnout. “Signs that a neurodivergent person is approaching burnout are broadly similar to that of a neurotypical person,” she tells me. “However, neurodivergent people may also notice increased sensory sensitivities and find some noises or smells more irritating or intolerable. They may notice an increased need to stim, seeking out regulating sensory input more than usual. Neurodivergent people are also likely to notice they are having increased difficulty planning and organising even basic tasks and may notice an increase in meltdowns and shutdowns as their stress levels escalate.”
How can I avoid burnout?
Matt Adams, a leading stress management expert, explains that burnout is frequently perceived as a mental health issue, when it’s a holistic – and easily treatable – one. “Stress needs an outlet like water needs a drain. If you release, reduce or eliminate stress, burnout is practically impossible,” he says. Look for ways to eliminate chores and start to channel the spirit of Scrooge: say no to additional non-essential invitations.
Dr Nicholls suggests that we prioritise our usual wellbeing habits, like regular exercise, to anchor us in our routine. Basic self-care can be the first thing to go when you have more fun prospects in your diary. She also recommends that we take some brief time to plan the activities we’re doing in advance. “Ask for extra information or adjustments to events you are planning on attending, for example, asking for an end time or pre-warning people you need to leave early, or looking at restaurant menus before you go out to eat,” she says.
The importance of avoiding Christmas burnout
I’d thought that recovering from legitimate burnout back in 2019 (after I tried to do a full-time job, write a book and promote it, all while living in a shared house and trying to have a social life – wouldn’t recommend), would take a few weeks of sleep and a holiday – but two years later, I still felt the effects. I had absolutely no energy or motivation for anything.
Anna Katharina Schaffner, a cultural historian, author of books on exhaustion and a burnout expert and coach, assures me that it can take a very long time to get back to normal. “Our bodies simply say no,” she says. “They also tend to be traumatised by what we have allowed to happen to them, and they can refuse to function for a long time after the event, simply to stop us from going back into harmful environments where more bad stuff can happen.”
Although we’re talking about a free bar courtesy of your boss and last minute-present shopping at rush hour here (rather than grinding in thankless back-to-back work night shifts), the recovery time is worth bearing in mind if you’re already on the edge of exhaustion. Find more tips for lowering your stress levels here.
