Do you wake up feeling tired even before your day begins? Are late nights becoming the norm, making it hard to get some quality sleep? Frequent headaches and a lack of interest in your daily responsibilities can leave you feeling trapped and disheartened. If this sounds familiar, you’re not alone. The challenges of our fast-paced world have driven many, especially special mums, to the brink of burnout. In this blog post, we’ll explore the signs of burnout and share easy-to-follow tips to help you stay energised and fulfilled amidst your unique challenges.

Burnout has become a prevalent issue. It can affect anyone, from students and professionals to homemakers. Burnout not only takes a toll on your physical and mental health but can also impact your productivity and overall well-being. Burnout is not a sudden onset of symptoms. It builds up over time until it eventually becomes a chronic state of being. Burnout can be subtle and not easily identifiable until the symptoms worsen and you reach the point where you feel like you have nothing left to give. Certain roles can make burnout feel irreversible, such as being a caregiver, teacher, or working in service-driven professions, to name a few. In this blog post, we will discuss the signs of burnout and provide practical tips on how to avoid it. By implementing these strategies, you can maintain a healthy work-life balance and protect your overall wellness.

Understanding the Challenges of Special Needs Mums

Special needs mums face a multitude of challenges, including:

Physical demands: My twin angels require round-the-clock care, and so do many other ill children, which can be physically exhausting and take its toll on you, the mother.

Emotional stress: Coping with the emotional toll of witnessing your child’s struggles can lead to emotional exhaustion.

Time Constraints: Balancing caregiving responsibilities with work, household duties and self-care is often overwhelming.

Isolation: We do feel isolated as we are unable to participate in any of the activities organised by our friends. Special needs mums may feel isolated due to limited social opportunities.

Understanding Burnout

It’s essential to understand what burnout is and its underlying causes. Burnout is a state of physical, emotional and mental exhaustion, often accompanied by feelings of detachment from work or life in general. It can be the result of prolonged stress, excessive workload, a lack of control, or insufficient support. I was, until very recently, in a very stressful corporate environment. I had to walk away to keep my sanity.

Signs of Burnout

Due to the gradual nature of burnout, the symptoms can often seem like normal responses to stress that we ignore and dismiss as trivial. In reality, they are signs that the burnout process is beginning. Prevention is all about early recognition and intervention, so here are some common symptoms of physical, emotional, and behavioural burnout to look out for as we enter the new year.

Before we dive into the practical tips, it’s essential to recognise the signs of burnout. Identifying these early can help you take preventative measures. Here are some common signs:

• Chronic Fatigue: Feeling constantly tired, both physically and mentally, is a significant sign of burnout. You may find it difficult to get out of bed or concentrate on tasks.
• Reduced Performance: If you notice a significant drop in your productivity or the quality of your work, it may be a sign of burnout.
• Emotional Exhaustion: Frequent feelings of irritability, frustration, and even apathy can be signs of burnout. You might find yourself easily overwhelmed by daily stressors.
• Physical Symptoms: Burnout can manifest as physical symptoms like headaches, stomach aches, and muscle tension.
• Withdrawal from Social Activities: If you start avoiding social interactions or activities you once enjoyed, it could be due to burnout.
• Sleep Problems: Insomnia or disrupted sleep patterns are common in burnout cases.
• Neglecting Self-Care: Disregarding your well-being, such as proper nutrition and exercise, is a red flag.

Risk factors that lead to burnout

So what gets us to the point of burnout? Certain risk factors contribute to the onset of these symptoms. As special mums, it is common to experience heightened levels of stress due to our caregiving roles. Below are some common risk factors that increase the likelihood of burnout. Ask yourself: What have you been experiencing?

• Lack of social support?
• Lack of recognition?
• Feeling trapped?
• Unclear job expectations?
• Lack of control?
• Unmanageable workload?
• Poor work-life balance?
• Dysfunctional workplace dynamic?

Practical Tips to Avoid Burnout

Now that we’ve covered the signs, let’s explore practical tips to prevent burnout:

• Set Realistic Goals: Ensure your daily, weekly, and long-term goals are achievable. Unrealistic expectations can lead to burnout.
• Realign with your values. Burnout is often accompanied by feelings of disconnection from our values and purpose. Be intentional about rediscovering your values and finding ways to express them in your daily life. You can do this by using an online values inventory, journaling, or writing a list that is easily accessible to you.
• Reconnect with your sense of joy. When we get to the point where we are already burnt out, it can be hard to remember what joy felt like. It can be even harder to push ourselves to engage in activities that once brought us joy during a period when optimism is low. However, joy is not a feeling we simply experience without any level of control. It often takes repeated attempts at doing things we once loved to reignite a spark.
• Prioritise Self-Care: Self-care is not selfish. Dr. Maria Rodriguez, a psychologist, emphasises that self-care is a vital part of being a successful caregiver. Special needs mums should make time for themselves without feelings of guilt. Make time for self-care routines like exercise, meditation, and hobbies. They can help reduce stress, recharge your batteries and improve your mental well-being.
• Set Clear Boundaries: Set clear boundaries between work and personal life. Avoid checking work emails or taking work-related calls during your personal time.
• Time Management: Use effective time management techniques to avoid overloading yourself with tasks. Prioritise your to-do list and break tasks into smaller, manageable parts. Learn to delegate when possible.
• Build a Support Network: Search for and get involved in local support groups, as this allows you to connect with others who understand the challenges you are currently facing. Sharing experiences and advice helps alleviate feelings of isolation and can provide valuable insights.
• Stay Connected: Try to maintain your social life by nurturing existing relationships and creating new ones. Engaging with friends and family can provide emotional support and break the cycle of isolation.
• Seek Support: Accept that you cannot do everything. Don’t hesitate to seek support from friends, family, or a professional if you’re feeling overwhelmed. Talking to someone can be immensely helpful.
• Take Regular Breaks: Incorporate short breaks throughout your day to recharge. Even a 5-minute walk or a quick breathing exercise can make a significant difference. Regularly schedule enjoyable activities, as these moments can provide some emotional relief.
• Stay Organised: Keep your workspace and personal life organised. A clutter-free environment can reduce stress.
• Learn to Say No: Don’t overcommit yourself. It’s okay to say no when you feel that taking on another task could lead to burnout.
• Delegate Tasks: If possible, delegate tasks at work or home. Sharing responsibilities can relieve some of the pressure.
• Mental Health Support: Consider seeking counselling or therapy to manage emotional stress. A trained therapist can help you process your feelings and develop some coping strategies.
• Schedule Respite Care: Arrange for regular respite care to give yourself a break. This could be through a professional caregiver, a trusted friend or a family member.

Conclusion

Burnout is a real and pervasive issue that can affect anyone. The key to avoiding burnout is recognising the signs early and taking proactive steps to prevent them. Just as burnout is a gradual process, caring for ourselves and attending to our needs takes time. We must be intentional about recognising the signs early and acknowledging their impact.

Look inward and implement these practical tips to lead a more balanced, fulfilling life and keep burnout at bay. Pouring from an empty cup is impossible; take care of your well-being first.

Take care of yourself until the next time.

Gee x