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Burn Baby Burn

12-01-2009

If you’ve had enough recovery time over Christmas/New Year you would have taken about a week to “slow down”, then at least a week to recharge your batteries.

During the first week our brain adapts to making fewer decisions in a given day. Issues such as when will we go to the beach what will we have for lunch, seem relatively trivial and less time pressured compared with those we encounter in the workplace. There is less pressure to “get it right” and there is usually a reward to be had (pleasant experiences). Work decisions often carry the threat of disapproval or criticism if things go wrong.

You will notice yourself sleeping at unusual times. This is probably the brain’s effort to replenish the chemicals it needs to function optimally. During sleep a lot of important stuff happens. Try surviving on less sleep than usual for even a few days and you will find out just how important sleep is for brain and body function.

Holidays are often a time for “reflection”, as we get a chance to step back from the day to day demands of the workplace and the routine of domestic life (travel, kids, bills, social pressures etc). Despite resolutions to look after ourselves better and have a better approach to personal priorities, we have all experienced the gradual erosion of our finest plans. As the sunburn heals and we forget the sound of the ocean and other sensory delights, the demands of everyday working life swamp the memory of these essential pleasures.

If this situation is maintained we will be more susceptible to what is commonly called “burnout”. This term was first coined in the 1970’s. It is characterised by long term physical and emotional exhaustion, diminished interest and motivation and reduced sense of accomplishment. Authors, musicians, teachers, athletes, counsellors, high tech professionals and GP’s are said to be more prone to burnout, but it can occur in anyone.

Burnout follows a pattern where people need to prove themselves and work longer hours. They begin to neglect their friends and their hobbies and interests. They deny that this is going on and become increasingly isolated and feel a growing sense of inner emptiness.

More severe forms of burnout often come to the attention of psychiatrists and psychologists or counsellors. So-called severe burnout is usually “depression”. Of course there are other important risk factors for depression (gender, family history, general medical conditions, drugs and alcohol to name a few), which interact with work stress.

Depression requires to be diagnosed accurately and treated promptly and this is the subject of another article in itself.

What can be done to reduce the toxicity of work stress? Would it be of benefit to use the experience of being “on holiday” throughout the working year?

First some questions:

Did you feel better on holiday? You probably did and it wasn’t just being away from the work place. You probably did more physical exercise, spent more time outside, were less time-governed, caught up with some sleep. Your body functioned better. You experienced a different life and this was pleasant and healthier.

Do you deserve to feel better? Of course you do. You’ve worked hard and you are probably a more amiable person to be around, at work and at home if you’re less stressed by work.

So what can be done to improve the situation? How can we apply the same energy to planning our non-work life as we do to planning our work schedule? Some suggestions…

It’s worth considering having a second (possibly shorter) break at some time during the working year. This gives us something to plan for, to look forward to.
Work our what you really enjoy and whether it is actually good for you. First do no harm, as they say. Alcohol and rich food for example are fine in non-harmful “doses”. You may have to be honest about this and consider some changes.
Humans are reasonably efficient aerobic animals. We evolved as hunters and collectors before we began living in organised communities, growing crops etc. I have yet to meet someone who didn’t feel better after mild to moderate exercise. Carefully planning the details of workouts (where, when, how and with whom) will increase the chances of it actually happening. It should happen at least three times per week. Do what you enjoy, but try to vary your activities and try to exercise in pleasant surroundings.
It is no accident that humans invented art, music, film and literature. However, good music etc won’t knock at your door. They have to be sought out. This requires planning, but the payoff is huge.
One of the best predictors of psychological well-being is the “quality of social supports”. For this, read – “important relationships” with others. Once again these don’t just happen. They require time, effort and planning. This is an important core feature for most of us.
What about the so-called “spiritual” side of life? For many this provides a sense of greater purpose, of bigger perspectives. Formalised religion is the source of this “meaning” for many. However the options are wide and include various philosophical schools. A relatively new and interesting approach lies in the “mindfulness” school. This is a meeting point for traditional Eastern philosophy and its application in Western culture. Once again, this area requires time, energy and planning.
Is there something you’ve always wanted to do? It could be anything from acquiring a new skill to exploring some unused skill, which has lain dormant for years. You need to give yourself permission to explore possibilities. Success stories are legion, but it’s not about success, it’s about the personal pay off of having explored. Generally speaking, activities which are positively reinformed (ie provide us pleasure) will tend to be repeated. However to experience the “pleasure” (not only on holiday) requires commitment and planning.
Humans feel good about helping others. Some time devoted to the benefit of those more needy is well spent. Everyone benefits.

Remember this often requires a major change in the way we approach the business of being alive. It won’t happen overnight and we won’t always get things right. The difference is you don’t have to feel guilty about it. This is after all, about pleasure.

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