BURNOUT PART 1

Our last article was about stress and its physical origins in our body. 

If stress is left unchecked or unmitigated we can develop chronic stress which can lead to a condition called burnout. To maintain a state of health and wellness, both physically and psychologically, we want to avoid burnout.

At a basic level, chronic stress causes physiological changes in the body, affecting several body systems, which can lead to subsequent psychological changes. When our physical health is impacted, our behavioral health is impacted.

The good news is that burnout can be avoided, and if you’re in a state of burnout, it can be reversed. I know this to be true based on my own personal experience and training. I experienced almost every bullet point below when I was burned out. Like many people, I finally went to my primary care doctor who listened to my list of issues and promptly prescribed me an antidepressant. Not knowing any better, I filled the prescription and went on my way. Later, when I took responsibility for my own physical and psychological wellness, I learned that my issues were all generated from alcohol abuse, lack of sleep, lack of exercise, lack of proper nutrition and not having a resilient mindset to deal with stress appropriately. I want you, as a first responder, to not have this happen to you.

How does burnout happen, and what does it look like?

Burnout can look like many things. Review the signs below and ask yourself which ones you are experiencing right now: 

• Constant exhaustion. 

• Negative emotions taking root-- irritability, anxiety, pessimism. 

• Faltering concentration or lack of focus. 

• Relationships riddled with conflict. 

• You're not excited about work anymore. 

• You're making mistakes at work and not performing at an optimal level.

• You're overly critical of others.

• You're engaging in unhealthy behaviors like excessive use of alcohol, overuse of prescription medications, or reckless activities.

• You have fallen into only sedentary behavior off duty.

• You feel hyper-focused on one topic (maybe work) to the exclusion of all else. 

• You have problems sleeping. 

• You have problems getting out of bed. 

• You're generally disinterested and unsatisfied. 

• You're starting to see health problems emerge in your life. 

If you think you are experiencing symptoms of burnout, I want you pay close attention to the next bullet points because they will save your life:

Burnout can ultimately lead to:

• Chronic fatigue from chronic stress.

• Insomnia or disrupted sleep

• High blood pressure. 

• Depression. 

• Alcohol or substance abuse issues.

• Heart disease through the body's inflammation mechanism. 

• Gut microbiome disruption

• Weight gain

• Type 2 Diabetes

If you are struggling with some of these issues, I want you to know you're not alone. 

Many First Responders have found themselves in a state of burnout. Speaking from experience, nobody wakes up in the morning and looks in the mirror and suddenly finds themselves suffering from burnout. It is usually a slow and silent process that builds up over time until we don't know what to do. This is why it’s important to recognize the signs and symptoms of burnout and monitor your daily physical and mental health. 

When we maintain a state of health and wellness it leads to resilience. And resilient people withstand stress better and are much less likely to get on the path to a state of burnout.

There is no shame in recognizing that you are experiencing burnout. We can mitigate burnout or even reverse it and prevent it from coming back. This puts you in control of your health and wellness and your future.

In PART TWO, next week, we will look at concrete and easily applicable ways you can prevent or reverse burnout.

Disclaimer: I’m not a medical professional. I provide information for your education. I encourage you to research these topics further for yourself in your journey to healing and health. If you have significant physical or behavioral health concerns you should see a qualified medical provider and preferably one who specializes in holistic health. Understand that medicine is oriented toward pharmaceutical remedies for what can actually be physical health issues. Do your own research. 

If you or a family member are having any issues with mental health or relationships, please reach out for help. Responder Health (responderhealth.com) is an organization that offers resources specifically for first responders and their families. Responder Health provides confidential and full-service solutions that support first responders through stress and traumatic events, and provides them with the education, resources, and community they need to live healthy, happy lives. Our peer advocate hotline (206)459-3020 offers a confidential 24-hour crisis referral service for all public safety employees, all emergency services personnel, and their family members nationwide.