Updated: Aug 16
Explanations, symptoms, energy drainers / gainers & burnout prevention suggestions.
Tip #1 - What is it?
BURNOUT is often mistaken with its "I don't have energy to do anything" end state.
It is physical, emotional & mental exhaustion & is months in the making, creating an overwhelming buildup, until the body says no more.
Burnout is a product of your habits: physical, mental, emotional & behavioral. You can prevent it by having habits that align with you & don’t feel like you’re betraying yourself. It’s about preventing it rather than waiting until it shuts you down. Don’t allow it to accumulate .
"Easy to prevent, hard to recover from & sneaks up on you." – Z&K
Tip #2 - How does it start?
It starts small; but unattended, it builds up overtime with an unhealthy work/life balance - until one day we're full-on Burnt out & nothing seems to help but time off. The more we're in it - the harder it is to shake it off as it becomes familiar, making it our new default mode.
Tip #3 - How does it build-up?
How it builds-up ex:
Not sleeping well at night/long time to fall asleep
Easily triggered by things, finding myself reactive
'm starting to not enjoy the game I used to love
It's getting harder to focus/give it my all in prac
My confidence & consistency are shaky
Tip #4 - How is it full-on-blownout?
End Result full-on Burnout ex:
Spend days in bed, night sleep doesn't help I wake up exhausted with no energy
Reluctant to play & when you have to, it just doesn't feel right, low performance
Everything ticks me off, I'm moody, don't talk to me
Feeling like a shell of myself
Tip #5 - Why it happens?
It happens because we're:
Running our energy on reserves for so long
Succumbing to unhelpful behaviors
Doing things that don't align with us Not allowing outlets, storing traumas in our body & psyche.
Your whole being is saying no more of this.
Tip #6 - What drains my energy?
Energy drainers ex:
Feeling unappreciated & low sense of meaning/purpose
Doing something when I really want to do something else, saying yes when I want to say no, culture of not voicing things that bother me/suggestions with my team
Trying to carry the team & overthinking
Tip #7 - What refuels my energy?
Energy gainers ex:
Loving & engaging with my day-to-day, not autopiloting, being fully myself
Feeling a part of the team & what's being created, having a say
Taking the time to release experiences that weigh on us
Refuel - sunlight, outdoors, healthy food, water, movement
Tip #8 - What is an example of where I should look into it?
Ex: If at the end of practice you feel good but at the end of tourneys you feel like you’ve been hit by a track & then sat-on by a bear.. there needs to be some relief in tension & pressure there. Over time, this will create burnout, more anxiety from officials, frustration, etc.
Tip #9 - What are some solutions?
* Staying in-touch & fully engaging with my emotions
* Emotions=Energy in Motion, expressing is releasing
* Creative outlets like journaling, breathing exercises, releasing stuck emotion visualizations
* Standing in my power & learning to speak my truth
* Sharing with my team openly, vulnerably & freely
* Discovering what I love beyond the game & doing it, so it doesn't consume me
* 5 mini recovery breaks daily to do nothing & just process
* Not trying to overperform but play my game, drop into flow/instinct play
* You're not your thoughts, you can doubt what they say & chose differently
* Learn to relax in chaos: practice mindfulness
* Taking intentional relaxation
* Accepting I can only be me, focus on me, letting go of what I cannot control
* Reducing anxiety (worry + stress)
* Tending to my physical body, listen to it & give it what it needs to keep it healthy - ex:
replacing energy drinks/sodas with water/juices, movement / walks / stretch
* Releasing stress/intensity visualizations
* Don’t buy-into the grindset, work with smart intentions