Burnout is More Common Than Ever Before. A Neuropsychologist Explains How it Impacts Your Brain and Body.

As a neuropsychologist, I’ve experienced burnout and seen how it impacts my clients’ ability to process information, care for themselves and meet their goals.

Burnout is a state of complete physical, mental and emotional exhaustion caused by prolonged or frequently repeated stressors. When we are stressed, our brain tells our body to release high levels of cortisol (the stress hormone) and adrenaline, which triggers our fight-or-flight response. These hormones flood our brain in a moment of acute stress and usually fade after the moment is over.

But what if the stressor doesn’t go away?

When the stressor doesn’t go away, our brains continue to secrete these chemicals, overwhelming our brain and its chemical receptors. The brain can no longer keep up with the amount of cortisol and adrenaline we are pumping out. The excess adrenaline and cortisol then builds in our bodies, keeping us in a state of constant anxiety (which can increase your susceptibility to heart disease, stroke and diabetes). While we may know the difference between a life-threatening event and an overdue work assignment, our bodies can’t make this distinction and will process them both similarly.

Persistently overloaded with these hormones, our bodies begin to grow exhausted from sustaining day-to-day responsibilities. In combination with lack of sleep, absence of healthy emotional and physical outlets, increasing demands and shortened deadlines, we are left with no other choice but to fizzle out.

Burnout can look different in everyone and affects us all in different ways. It commonly presents as:

• Loss of motivation
• Increased procrastination
• Feeling withdrawn or helpless
• Frequent illness
• Inadequate, poor quality or excessive sleep
• Difficulty regulating emotions
• Memory difficulties

Depending on your career or lifestyle choices, you could be more prone to experiencing burnout. People with client-facing jobs like teachers, mental health providers, doctors, nurses, attorneys, retail associates and food service workers are extremely vulnerable to burnout due to the demands of emotional labor.

In addition to those careers, the rise of hybridized work settings has made it increasingly difficult to separate our work and home lives. For many working remotely, there is no definite start and end time for the work day. People are also working in places of their homes that they typically find comfort in, like a bed or living room. When our work is heavily intertwined with our leisurely spaces, it becomes increasingly difficult to separate the two and give our brain and body time to unwind.

Another thing I always consider is the role that pre-existing mental health conditions and neurodivergence play in burnout. When our brains already have challenges processing chemical signals and information at baseline, this can be severely exacerbated when burnout enters the chat.

So what can we do?

Unfortunately, you can’t optimize yourself out of burnout. There are ways to recover and prevent burnout effectively, but I’ll let you take a guess at what my first tip is.

TAKE A BREAK FROM WORK

Discrete periods of recovery are recommended, but notably challenging to incorporate in your daily life. Whether it be a full day off, a week away or setting better boundaries of when your work day ends and begins, detaching yourself from work (even only temporarily) will provide your brain much much-needed rest.

You can start with

• Shutting off email notifications after the work day is over
• Block off time on your work schedule for an official break
• Make plans with friends or hobbies after work that hold you to a stop time
• Instituting a firm “no working on days off policy.” The work will still be there when you get back. And I promise, working yourself to burnout will not help your colleagues in the long run.

INCORPORATE HEALTHY ROUTINES

As chaotic as some of our lives may be, our bodies really enjoy routine. Establishing a routine that works for us is challenging, but worth the trial and error.

My body knows that when I have a mug of sleepy-time tea, dab on some lavender oil and flip on my latest series, it’s time for lights out soon. Bedtime routines can range from the most simple to complex. The key is getting your brain to understand “I’m doing these things because it’s time to rest” and sleep will come much easier in turn.

While hard to hear, our diet and exercise regimens play a huge role in our mental and physical health. Establishing a diet that is rich in minerals, healthy fats and fiber can change the way that we feel and how we feel about ourselves and our stressors. Try adding more dark leafy greens, beans, nuts, seeds, berries and/or fish and eggs to your diet.

Research sheds light on the complex connections between diet and mental health outcomes. Having an understanding of these correlations can ultimately help you make healthier and happier dietary choices.

If the gym is an unrealistic expectation for yourself, start with taking a walk around the neighborhood or doing some light stretching. Some movement is better than no movement.

RE-EXAMINE YOUR VALUES

Write out a pros and cons list with the benefits and drawbacks of your current work position and lifestyle. If you do not have the luxury of making significant work changes at this point in your life, it is even more important to engage in activities and people that are aligned with your values.

• Does this job align with what you truly want to do?
• Is your job getting you closer to your goal?
• Do you enjoy what you do?
• Are you able to rely on your co-workers for support?
• How are your superiors handling your feedback and vice versa?

MAKE TIME FOR HANDS-ON ACTIVITIES

Sometimes the last thing we want to do after a long day of work is schedule more activities for ourselves. You may want to go home, lay on the couch and scroll TikTok for hours, but how do you usually feel after this? Likely not rejuvenated and ready to take on the next day.

Working with our hands allows our brain to enter a state of active relaxation, which takes your body out of the fight-or-flight response. Plus, having goals outside of work can make the stress less all-consuming. Consider gardening or taking on a craft like working with clay, painting, collage or knitting. If you are a city person interested in urban gardening, check out the article here for insightful tips and advice tailored to urban environments.

LEVERAGE YOUR COMMUNITY FOR SUPPORT

We often overlook the importance of seeking help when we are experiencing burnout due to stigma or the misconception that everything should be handled on our own. When it comes to support, you can benefit greatly from tapping into the power of your network. Whether you decide to speak to a licensed therapist or confide in trusted friends, the process of opening up about your experiences can offer valuable perspective and assistance in navigating the different stages of burnout.

Friends may offer practical advice or help identify patterns contributing to burnout, whereas therapists may offer a safe place to process emotions and specialized guidance. Simply sharing your experiences with someone who cares can help alleviate feelings of isolation and provide a sense of relief.

By seeking guidance, you are taking a step toward prioritizing your mental health and well-being.

The hardest part of burnout is its all-consuming nature. It is very hard work to reroute your thinking patterns and incorporate new lifestyle choices. The first step is showing yourself compassion and allowing yourself to feel your feelings without judgment. When you find yourself in a burnout-induced anxiety spiral, try to acknowledge everything that’s coming up with kindness, and avoid arguing against it.

Remember, burnout is a symptom of broader societal demands, not a reflection of your self-worth. With some time away and new routines, you may soon find yourself feeling like your usual self.