Key to Overcoming Burnout: Prioritizing Self-Care

Many service members work in high-stress, high-intensity environments. The demands of the mission and the challenges of military life can put even the strongest of us at risk of burnout.

“No one is immune to burnout,” said Lt. Col. Jennifer Gillette, a psychologist with the US Air Force Reserve.

What is burnout?

Gillette, who supports the Air Force Medical Readiness Agency’s director of psychological health, explains that common symptoms of burnout include:

• Fatigue
• Headache
• muscle tension
• stomach distress
• bad sleep
• Eat too much
• Alcohol abuse

Lesser-known symptoms involve emotional disconnection, callousness, sarcasm, and cynicism, leading to a lack of empathy or a feeling of incompetence.

U.S. Air Force Lt. Col. Daniel Gross, flight commander of the 633rd Medical Group at Joint Base Langley-Eustis, Hampton, Va., said burnout is “a syndrome that results from a lack of energy and emptying of the tank”. Burnout occurs when an individual exhibits an imbalance between “responsibility and task versus the opportunity to rest and recharge”.

Service members face a higher risk of burnout when individual or unit “op-tempo” escalates. Nancy Skopp, clinical psychologist at the Defense Health Agency Psychological Health Center of Excellencesaid: “When a person begins to notice fatigue, physical and mental exhaustion, low motivation and emotional withdrawal, these are signs to seek advice from a mentor or mental health professional. “

Diagnosing burnout involves identifying reduced stress tolerance, increased irritability, decreased job performance, or relationship stress resulting from burnout.

Fighting burnout

“We have to take care of ourselves if we want to avoid burnout. We can’t expect our cars to keep running if we don’t fill them up with gas and take them out for regular maintenance,” Gillette said. continue driving without taking care of our cars or ourselves, we will end up broken down on the side of the road calling for help”.

Self-care tips include:

• Eat well
• Prioritize moments of relaxation and pleasure
• Exercise regularly
• Develop good sleep habits
• Establish strong boundaries between work and personal life
• Separate work and personal life
• Cultivate a sense of humor
• Build strong relationships with colleagues
• Recognize signs of distress and seek help

If you or someone you love is suffering from burnout, talk to your doctor or someone you trust for help.

According to Air Force Lt. Col. Catherine Callendar, Assistant Director of Psychological Health for the Air Force, “We want to make sure that we are looking for social support. It may sound simple, but the reality is that there is so much research telling us that when we talk to someone who is supportive, there are positive neurochemical changes taking place in the brain.

Gillette says one of the keys to prevention is self-awareness. “Practicing mindfulness can help us learn to tune in more, get out of autopilot, and become more aware of the present moment.”

Gillette characterizes positive coping strategies as a “psychological first aid kit.” They offer reminders to use positive coping mechanisms, such as calling a friend who makes you laugh, going for a run, or listening to motivational speakers.

“And we really feel better for very tangible reasons. So seeking social support and talking to friends and family can be very beneficial for us.”

All service members, especially health care providers, should take the time to support their colleagues and ask for help when needed.

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