Mental and emotional exhaustion is easy to overlook. You rest when you are physically exhausted, but when was the last time you took stock of your psychological energy? Lack of such energy can lead to a commonly misunderstood phenomenon known as burnout.
Simply put, burnout occurs when you are mentally exhausted. This is often caused by an overwhelmingly negative outlook on life that builds as you feel more and more tired. Although it sounds silly, being grateful can help reduce that negativity so you don’t burn out so quickly.
Gratitude can help prevent burnout and stress – here’s how
Here are seven ways gratitude helps you prevent burnout.
Getting enough sleep is usually enough to feel rested, but sometimes the quality of your sleep matters just as much, if not more. The quality of your sleep determines how refreshed you feel after a night’s sleep. Typically, it would be best to have a series of deep sleep cycles long enough to feel refreshed and energized the next day.
Lack of sleep It can contribute to faster experiences of burnout as you feel tired and drained, even when you think you shouldn’t. Investigate indicates that gratitude is able to activate a part of the brain known as the hypothalamus. The hypothalamus is a crucial component for body mechanisms, as it is responsible for the control of many different necessary functions. Sleep is one of them.
2. Relieves anxiety experiences
Anxiety is often a factor that accompanies burnout. This is because it is the body’s natural way of informing you when something is wrong. It’s like a wake-up call that sends you into fight or flight mode, indicating that you are in danger. That danger doesn’t have to be physical either. In fact, the emotional risk feels so real and significant to the body.
Burnout and the process that leads to it involves pushing yourself to mental exhaustion. So it’s natural for anxiety to start building as you approach the point of exhaustion as it tries to warn you. The problem, of course, is that pressure can also hasten the point of exhaustion because the stress of those emotions can alter your psychological state.
Reducing anxiety can help prevent burnout by minimizing the fight or flight reaction, giving you time to properly assess your situation with a logical mind before the adrenaline starts to rise. Gratitude can help with that too.
Gratitude pushes your brain to focus on positive thinking, good feelings and optimistic thoughts. Studies indicate that those who are grateful naturally focus on the positive side of situations, allowing them to feel less anxious, even when faced with significant sources of anxiety such as great fears or the inevitable nature of death.
On a more scientific scale, gratitude is also capable of regulating your nervous system, especially in the sympathetic quadrants. It teaches the brain to see the good, filtering out unnecessary negativity so that you can focus on positive things or just important and realistic negative factors.
3. Release toxic emotions
Your feelings are always valid, but they can become a problem when they remain repressed and linger in your mind for long periods. Emotions must be expressed, not repressed, if you want to maintain positive thinking. Burnout can come more quickly if feelings like anxiety, stress, worry, and frustration keep building up.
Gratitude is crucial for activating certain parts of the brain that can help regulate these emotions. You see, feelings are formed and experienced in these parts of the brain:
- Cingulum gyrus
These are parts of the limbic system or the neocortical portions of the brain. When you practice gratitude, you can “light up” these parts of the brain to better handle those emotions, leading to better positive thinking. Research has indicated that gratitude can speed recovery and improve mental health in this way.
Resilience is a fascinating subject, and it is a complex subject and psychologically tested phenomenon. Emotional resilience, specifically, is crucial to maintaining the strength necessary to combat burnout. It refers to the ability to combat stress, manage negative emotions, and overcome obstacles and difficulties. Without emotional resilience, you will burn out much more quickly and become very tired.
Gratitude builds resilience quickly. That is how:
Helps you find ways to move on
It is not uncommon for people to focus too much on the difficulties they face. In fact, studies They have long documented how people see their struggles more clearly than their blessings. Gratitude helps you balance your view of these factors, and ironically, seeing the blessings will make it easier for you to fight the struggles.
Create adaptive coping mechanisms
Gratitude helps balance emotions, promoting positive those who like pleasure, satisfaction and appreciation. These enhanced emotions can help combat stress and are, in essence, coping mechanisms that help build resilience to emotional disturbances.
It can make you happier
Happiness is a complex emotion and it is not something that comes to you magically. Sometimes you have to build happiness, and that’s what gratitude does. It makes you focus on the good things in life, after all. On that note, many investigate has indicated a clear link between happiness and emotional strength and resilience. The happier you are, the more resistant you are to common stressors.
5. Helps control depression
Exhaustion and depression are often comorbid. With depression and mood disorders, it can be more difficult to avoid burnout and see positivity in different circumstances. With exhaustion, you feel worthless, hopeless, and lost, which contributes significantly to depression.
Gratitude is not a perfect cure for depression, and nothing is, but it can help control low mood and depressive symptoms. This is because it shifts the focus from the worst features of the situations to some of the best.
Even on a deeper and more scientific level, gratitude has its benefits. While depression is not the best-known disorder, doctors know that it is based on neurochemistry and, of course, psychology. Gratitude can help these factors because:
- Gratitude makes you feel good using positive hormones such as dopamine, oxytocin, and serotonin, which can correct the chemical imbalances of depression.
- The apathy of depression can be eliminated when you actively feel good about things through gratitude.
- Loss of motivation from burnout and depression can be renewed when gratitude helps you find the things you appreciate and love in life.
- Gratitude can improve your self-esteem by better appreciating yourself and your abilities, which can combat depression.
In some cases, gratitude has been an accurate and effective mechanism for treating depression, which is great for the burnout that is or is causing it. According to investigate, these are the most effective gratitude practices for this purpose:
These tests help assess how much gratitude you feel and towards what aspects of your life. They help leverage awareness of your appreciation and areas where it can be improved or increased. It can be beneficial for those who have trouble realizing their inner thoughts. It’s also a convenient way to get objective feedback without getting carried away by the emotions of potential burnout.
Gratitude journals are journals in which you record some things that you are grateful for every day. This helps your mind focus on positive thinking, which can prevent burnout. These journals work best when you do them daily, as they train your mind and help divert your attention to the good things rather than the bad. This alone can prevent the worst of burnout, although it is primarily effective in treating depression.
This grounding technique makes you sit quietly and reflect on all the things in life that you are grateful for, whether they relate to your loved ones, achievements, material elements, or even the world at large. MeditationIt is generally a useful tool for managing depression and burnout symptoms and is used to promote gratitude. Provides powerful relief for the worst of mental exhaustion.
6. Helps you view your work in a more positive light
Jobs can be exhausting and are the main source of burnout you will face in your life. Although all races have their share of mentally exhausting features, some can be incredibly demanding. This is especially true for caring roles, such as:
- Nursing home workers
- Practicing Physicians
- Teachers and instructors
In these works, gratitude has been shown to address, prevent, and even reverse burnout, according to studies. This implies decreases in the critical components of exhaustion, including:
- Emotional exhaustion
- Decreased sense of achievement.
- Dissatisfaction with life
Gratitude-based intervention is able to help people in intensive careers like this relish positive thinking and positive emotions. This allows them to better focus on the benefits of their work and how it improves the lives of others, allowing them to escape burnout.
7. Helps you self-regulate
Self-regulation refers to maintaining a balanced control over certain lifestyle habits that can become excessively negative. This includes:
- Eating junk food or emotional eating
- Drinking, smoking and other vices
- Skipping positive habit routines
Those who are grateful experience a decrease in cortisol, a stress hormone that sends the body into a fight-flight mode, they say studies. When cortisol levels are out of balance, you are more likely to take destructive actions in an attempt to gain short-term relief. Of course, that can lead to bad habits and a lack of self-regulation. In turn, this can be a gateway to addiction and loss of health.
Gratitude helps the managing cortisol, reducing its levels so that you can function in a more rational state of mind. Acknowledging the little things to be thankful for can bring you the relief you long for in a more positive way than if you engage in negative habits.
Burnout is a serious problem and can lead to many mental health problems later in life. It’s amazing how something as simple as being thankful can save you from such a difficult experience!
Although gratitude helps prevent burnout, keep in mind that work-life balance, enough time to rest, and a neutral-to-positive lifestyle and environment are also key factors. So if you are feeling exhausted and gratitude is not enough to help you, you should speak to a mental health professional.