Burnout: Signs and Combatting

hand reaching out of the water for help

What is Burnout?

Psychology Today defines burnout as “a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress.” This blog will introduce you to what burnout is, the signs of burnout, combatting burnout, and when you need more than mental training. Even the NCAA knows the importance of understanding and combatting burnout from all angles. Moreover, you can be burnt out in all aspects in life or just in sport, or school, or work.

Signs of Burnout

Below is a list of signs and symptoms of burnout but you do not have to have every one to be burnt out.

  • You have an increase in your heart rate.
  • You have an increase in your blood pressure. If you have an increase in heart rate and blood pressure, please set up an appointment with a doctor to make sure more is not going on.
  • You experience muscle aches and are more prone to injury.
  • You have a decrease in your energy levels and an increase in daytime fatigue.
  • There is an increase in isolation and avoidance of your friends and teammates.
  • You have an increase in irritability. You can also be experiencing an increase in other emotions, like sadness, not just irritability.
  • There is a noticeable decrease in your performance and you are making more smaller mistakes.
  • You have an increase in your forgetfulness and struggle to complete daily tasks. Daily tasks can include showering, drinking water, exercise, etc.

Combatting Burnout

Now that you know some signs of burnout, here are some ways to combat burnout.

  • Firstly, develop a habit of doing daily check-ins in regards of your daily tasks and how your body is feeling.
  • You should have someone you can trust to talk to when you notice any of the signs.
  • Develop stress management techniques: breathing, journaling, PMR, listening to music, etc.
  • You can focus on taking care of your body to counteract the muscle aches.
  • Develop a sleep routine and ensure that you are getting out of bed.
  • Develop simple to-do lists and lists of things you need everyday.
  • You need to focus on the growth mindset to not get stuck on the mistakes.
  • Develop constructive and positive self talk.

What if it is More?

Sometimes mental training is not enough because what you are experiencing is more than burnout. Therefore, it is important to get annual physicals to rule out medical conditions as well as knowing what resources are available for mental health beyond mental training.

In conclusion check in with yourself and friends daily in order to stop burnout from happening and to take care of yourself.

Content Created by Kathryn Colby

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