Signs of burnout in women — test and recovery plan

Signs of burnout in women — test and recovery plan

Signs of Burnout in Women - Test and Plan - GlassBaker Blog

Signs of emotional burnout in women: physical, emotional, behavioral. This post is a 4 level DIY checklist and 5 step recovery plan. One of the steps is a creative break in the studio (but not the only one). If burnout is severe, be sure to consult a psychotherapist.

Physical signs

Chronic fatigue that does not go away after the weekend. Sleep disturbances — difficulty falling asleep, or sleep is not restorative. Headaches. Problems with the gastrointestinal tract — heartburn, cramps, changes in appetite. Decreased immunity — frequent colds. Exacerbation of chronic diseases. Weight changes in any direction.

Emotional Signs

Dulling of feelings — even joyful events do not evoke emotions. Irritability out of proportion to stimuli. Anxiety is a background feeling of “something is wrong.” Feeling of ineffectiveness — “I can’t cope.” Cynicism towards work and people. Episodes of crying for no apparent reason. Decreased libido.

Behavioral signs

Procrastination is putting off tasks for no reason. Social isolation — no strength to communicate. Alcohol, shopping, food as ways to cope. A decrease in the quality of work that previously characterized you. Being late for work. Forgetfulness in details.

DIY checklist — 4 levels of burnout

Level 1 — Voltage: 2-3 signs, last 1-2 weeks. Not critical, but it’s time to notice.
Level 2 — resistance: 4-5 signs, lasts a month. Changes in routine are needed.
Level 3 — Exhaustion: 6+ symptoms, lasts 2+ months. Need help from a specialist.
Level 4 — crisis: thoughts about the uselessness of oneself are added to the previous one. Urgently see a doctor or psychotherapist.

5 recovery steps (levels 1-2)

Step 1: micro-breaks — 5 minutes every hour completely without work.
Step 2: sleep — sleep 8 hours for several weeks.
Step 3: Limit news and social media to 15 minutes a day.
Step 4: physical activity 30 minutes a day — a walk is enough.
Step 5: one big practice for the soul once every 1-2 weeks — spa, weekend in nature, workshop on glass, meeting with a close friend.

When to contact a specialist

If level 3+, or at least one of the signs lasts longer than 3 months, or thoughts appear about the uselessness of yourself, consult a psychotherapist. This is not weakness, but professional help when you can’t cope on your own.

Sign up

If you are at level 1-2 and want to try a creative break — workshop on glass for restoration in our studio. WhatsApp or Telegram.

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