5 Signs Your Body is Telling You You're Burnt Out

Understanding Burnout and Its Impact on Your Body

Burnout is more than just a mental state; it manifests physically as well. When you consistently override your capacity and neglect, suppress, dismiss or deny your needs, it creates chronic dysregulation within your nervous system. Your body communicates the dysregulation through various physical symptoms. In this blog post, we will explore five specific physical signs that indicate you may be experiencing burnout and offer approaches to address these issues.

1. Gastrointestinal Issues

One of the first areas where burnout can make its presence known is in gastrointestinal health. Common symptoms may include bloating, constipation or diarrhoea, acid reflux and general stomach discomfort, all of which can be linked to an overloaded nervous system. You may notice symptoms flare up under conditions of stress and/or anxiety. The first step to addressing these issues involves developing self awareness around when and what makes it happen- the triggers. Alongside exploring what are the conditions that makes it better?

Example triggers could be; feeling rushed, feeling unsupported, relationship issues, lack of sleep, lack of purpose, lack of connection. Conditions that help could be; practicing mindful eating, eating meals at particular times, not skipping meals, having a daily movement practice, using breath practice to help nervous system regulation, having a trusted person to talk to.

Keeping a reflective journal is one way to help you develop your capacity to self reflect with curiosity and honesty, and increase your self awareness. Overtime you will start to recognise what you need to thrive with more ease, and you'll become more confident in making choices that nourish you and promote balance in your nervous system which will reflected in your digestive system.

2. Insomnia and Sleep Disturbances

Sleep problems are another telling sign of burnout. When your nervous system is in chronic dysregulation it impacts the hormones needed for healthy sleep cycles. Difficulty falling asleep or staying asleep can lead to chronic fatigue which further fuels Burnout and impacts your quality of life. Once again, reflecting on your triggers will help you identify what you can do differently to take care of yourself, and re-establish a healthier sleep routine.

Some practical approaches include; establish a relaxing bedtime routine, limit screen time before bed, and create an environment conducive to rest, i.e. no distractions. Additionally, using a long slow gentle parasympathetic breath or meditation before bed can promote better sleep. Sometimes a a few tweaks to your routine can be enough to get you back into a more balanced state. Other times, the root cause requires more support, such as working with a therapist.

3. Frequent Migraines and Headaches

Experiencing headaches or migraines can be your body's way of signalling that it is overwhelmed. Stress-induced tension can lead to both types of headaches. To manage this, take regular breaks throughout your workday to move, keep hydrated and take a breath!

Carving out time each day for some form of mindful movement such as yoga, stretching exercises, or even a 20 minute walk outside in fresh air can help give your nervous system the reset it needs and relieve a build up of tension. In the long-term you don't want to be having to 'manage' headaches, which is why self-enquiry is important, as it helps you reflect on your work-life balance and find ways that give your body the care it needs.

4. Aches and Pains

Bodily aches and pains, particularly in the neck, shoulders, and back, can also indicate burnout. These physical symptoms often arise from poor posture, prolonged sitting, and emotional stress. Regular physical activity, ergonomically-friendly workspaces, stretching and somatic practices alongside emotional support such as therapy will help your nervous system unwind the stored stress it is carrying and return to a more regulated baseline, leaving you feeling lighter, more refreshed and 'ready' on a daily basis.

5. Skin Issues and Inflammation

Lastly, skin problems such as acne, eczema, or an increase in sensitivity may flare up during burnout periods. Stress can trigger inflammation in the body, impacting skin health. These issues can be soothed through practising a consistent skincare routine and using products suited to your skin type, in addition to exploring the root cause of the inflammation; what different lifestyle choices can you make to create more balance in your days and prevent the Burnout cycle?

Recognising the signs of Burnout is the first step toward recovery. Let’s remember, unwinding Burnout and its symptoms is a PROCESS; it’s about getting conscious of the automatic programming you’ve been running on, getting honest with your level of willingness to try something different and then getting INTENTIONAL and starting small- start where you are willing and let it be a journey of incremental steps towards prioritising your self-care, establishing healthy boundaries, and asking for support- you don't have to do it all alone.

To help you along the way, I've created a FREE GUIDE you can use. It takes the guess work out of Burnout recovery and helps you find out what is going to best support your mind, body and intentions for your life. Click the button below to GET YOUR COPY NOW.