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| Coping with Burnout: Strategies for Women Living with Bipolar Disorder |
Living with Bipolar disorder can be an emotional rollercoaster, but when you add the overwhelming effects of burnout it can become unmanageable. Women with Bipolar disorder face unique challenges in managing their mental health, along with the personal and professional responsibilities of life making it crucial to find coping strategies that address both the symptoms of the disorder and the impact of burnout. Failing to do so can lead to a chaotic mixture of Bipolar disorder mis-management and extreme burnout resulting in a manic or depressive episode.
In this article, we’ll explore the difference between burnout and regular fatigue, signs of physical, mental and emotional burnout, practical ways to deal with the complex condition, focusing on self-care, boundary setting and time management. Discover how to navigate stress while maintaining balance in your mental health and Bipolar disorder management.
Understanding Burnout in Women with Bipolar Disorder
Burnout for women with Bipolar disorder can manifest in various symptoms including extreme exhaustion, emotional and mental depletion, diminished sense of purpose, loss of interest in previously enjoyable activities, sleep deprivation, feelings of inadequacy, decline in work performance or in their personal life. Physically burnout symptoms include extreme weight loss or over-eating, headaches, dissociation or disorientation due to heightened stress levels. Constant fatigue often occurs when even after an adequate amount of sleep you experience persistent tiredness, low energy levels and diminished motivation. Feelings of ineffectiveness can also occur where women feel they are not meeting their own expectations or those of others, leading to discouragement, disillusionment, frustration and self-criticism.
Focus and concentration can also be symptoms of burnout making it difficult to remember things and negatively affects your decision making abilities. Insomnia and other sleep disturbances can further exacerbate the physical and mental symptoms that are associated with burnout like physical pain and emotional dysregulation. There is also an increased risk of illness when experiencing burnout as your body’s immune system may be weakened which can lead to colds, flus and other illnesses. When experiencing burnout you may also notice behavioural changes like physical and emotional isolation from others, irritability and frustration as well as increase or decrease in appetite.
It’s important to note that burnout is significantly different from regular fatigue. Fatigue is a temporary state of tiredness as a result of either physical or mental over-exersion. While burnout is a chronic state of emotional, physical and mental exhaustion caused by prolonged and persistent stress often experienced at work or in your personal life. Fatigue can usually be resolved with rest, where burnout is a more complex condition that usually requires comprehensive interventions like addressing the stressors that are at the root of the condition. If left untreated, burnout can worsen over time.
When you are living with Bipolar disorder and dealing with burnout you can experience intensified symptoms especially if burnout occurs during a manic or depressive episode. You may experience mood swings, sleep disturbances and increased stress levels due to high demand in your professional or personal life. Manic episodes are often characterized by phases of overactivity and insomnia leading to physical exhaustion. When experiencing Mania which includes racing thoughts and overwhelming restlessness, it can be mentally draining and affect your focus leading to disorganized thinking. Impulsive behaviours can also occur during the burnout phase causing risk behaviors such as excessive spending as a coping mechanism.
Depressive episodes have symptoms of extreme fatigue and loss of motivation which can both aggravate burnout. The inability to sleep or oversleeping experienced during depression can exacerbate burnout causing an individual to be in a chronic state of fatigue. The cognitive distortions that are a symptom of depression such as low self-worth and negative thought patterns can lead to emotional instability further contributing to the cycle of burnout. Bipolar disorder symptoms both in Mania and depression have a significant effect on activities of daily living so, when you are also experiencing burnout it is difficult to plan, organize and manage tasks like hygiene, nutrition, self-care or medication management.
Recognizing the Signs of Burnout
Burnout can become easily recognizable in a variety of ways including emotional, mental and physical symptoms. Below is a breakdown of the signs that you may be experiencing burnout.
Emotional Signs:
Exhaustion: feeling drained or lacking energy for both physical tasks and emotionally depleting interactions.
Cynicism: Developing a pessimistic regard toward people in your life or places you frequent like the organization where you work.
Detachment: feeling disconnected from people in your life like a spouse or your daily responsibilities in your professional or personal life.
Heightened Irritability/Sensitivity: experiencing anger and/or frustration toward minor issues that you perceive as major indiscretions.
Extreme Sadness: feeling a sense of hopelessness or low self-worth which are both symptoms of depression. Crying uncontrollably without an identifiable reason.
Anxiety: experiencing excessive worry, constant tension and unexplainable nervousness. Feeling of anxiety can also manifest as racing thoughts which is also a symptom experienced with Bipolar disorder.
Physical Signs:
Chronic or Persistent Fatigue: feeling tired and depleted of energy even when you have had sufficient rest.
Insomnia: the inability to fall asleep and stay asleep causing restlessness and disturbances in your sleep-wake cycle.
Headaches and Body Aches: feelings of constant pain in your body or muscles and persistent headaches.
Frequent Illness: increased susceptibility to colds, flus and other illnesses due to weakened immune system.
Change in Appetite and Weight Fluctuation: loss of appetite, over eating or changes in eating habits like types of foods or time you eat. These changes in appetite can lead to either rapid weight loss or extreme weight gain.
Mental Signs:
Diminished Concentration: having difficulty focusing, paying attention, completing tasks or staying on task.
Memory Issues: experiencing forgetfulness or lapses in memory. Difficulty recalling information.
Diminished Performance: decreased in daily productivity leading to feelings of inadequacy.
Loss of Creativity: feeling unable to find inspiration, come up with new ideas or motivation for being creative.
Feeling Overwhelmed: feeling a sense of being burdened by responsibilities or tasks
When it comes to burnout it is important to be proactive by identifying the warning signs to prevent further symptoms from occurring. Essentially when you are on the precipice of experiencing full blown burnout it is critical that you “know thy self.” Having a level of self-awareness regarding how your body and mind operate under stress is key. Being aware of your emotions, thoughts and feelings related to what you can tolerate in both your personal and professional life can help you decipher whether burnout is on the horizon or if self-care, self-compassion and a good night's sleep can stop burnout in its tracks. Developing practical coping strategies for managing the symptoms of burnout can be the difference between a temporary state and a long-term, complex condition that will have a detrimental effect on your mental health and Bipolar disorder management.
Practical Coping Strategies for Managing Burnout
Self-Care Practices:
Building uncompromising structure, routine and good habits around sleep hygiene is important. Your Circadian Rhythm, or your sleep-wake cycle will oftentimes take a backseat to tasks and responsibilities you feel obligated to complete. You may convince yourself that you can “catch-up” on sleep but once your cycle is disrupted it takes serious and long-term effort to get your equilibrium back. Remember, sleep is essential to the restoration of the body and mind and when you deprive your nervous system you risk burnout. Prioritize your sleep by going to bed and waking up at the same time everyday as tasks and responsibilities will be there to complete when you rise.
Incorporating healthy nutritional habits and exercise in your daily routine can boost energy and release those feel good chemicals like serotonin and dopamine which are the best way to fight fatigue, irritability, reduce stress and keep symptoms of depression at bay. Minimizing the amount of processed food you consume has been shown to promote weight loss, lower blood sugar and blood pressure and lower cholesterol. Filling your diet with whole-foods rich in nutrients the body needs to function can reduce the physical, mental and emotional effects of burnout.
Incorporating meditation or mindfulness practices in your day life like breathing exercises or grounding/earthing techniques can promote relaxation and calm in the mind and body. These practices can curb anxious thoughts, enhance sleep, create feelings of positivity and gratitude and reduce stress levels.
Setting Boundaries:
One of the most beneficial and practical coping strategies for managing burnout is boundary setting. In my previous article How to Set Boundaries in Friendships for Women with Bipolar Disorder, I outline the importance of setting boundaries for your mental health and what it looks like when your boundaries are crossed. The key to setting boundaries is to remember that once they are created there should always be a consequence if they are ignored. Setting boundaries in any relationship, professional and personal will not be easy but the consequence of allowing yourself to be overwhelmed by others is burnout. Remember ‘No’ is a complete sentence and it's okay to use this two-letter word with anyone who can’t appreciate your need to prioritize your mental health and wellness.
Building a Support System:
Having a strong support system of family, friends and your mental healthcare team can be key to managing burnout. The individuals in these circles know you best and may be able to help you recognize symptoms of burnout before you are aware. They are also usually aware of the triggers that can spark a Bipolar disorder episode so it’s important that when you are feeling overwhelmed either personally or professionally you lean on your team rather than isolate yourself. There is a likely chance that members of your support team have experienced burnout therefore they can be a valuable resource when figuring out how to deal with symptoms while also managing your Bipolar disorder. Incorporating peer supporters and groups into your support system can give you a new perspective on burnout and Bipolar disorder management when people share their lived experience in an empathetic, non-judgemental and understanding way.
Time Management:
It's important to manage your time well in order to avoid feeling overwhelmed by the activities, responsibilities and tasks of daily life. For many years I have used a planner and a daily organizer as tools for managing my activities, responsibilities and daily tasks. Every night before I go to bed I break down the following day’s tasks, goals and priorities into manageable steps by creating a list of the most to least important “To Dos.” This allows me to visualize my activities of daily living from waking up and taking my medication to when I go to the gym to when I write my articles for my blog. I even write down when I drink my morning coffee, shower, dress and brush my teeth. I have always been organized in this way because it's my greatest coping strategy for avoiding burnout. I have experienced the condition a few times in my life and during my mental illness, the comeback after extreme burnout took years, a lot of hard work, self-reflection, self-compassion, self-awareness and rebuilding coping strategies that worked for me.
I’ve learned that I’m a high-energy human that likes to be active from the moment I open my eyes in the morning to the moment I fall asleep at night. I like lists, I like being organized and I love checking off boxes. I also learned that I can overwhelm myself with activities for both myself and others so I schedule daily self-care and downtime. I also set boundaries for what I am willing to take on and what I don’t have the ban-width for. Finally, I learned to give myself grace and realize that there are only 24 hours in a day and I can’t possibly fill them all with tasks and responsibilities or I will burnout. These were all hard learned lessons but they help me avoid getting overwhelmed and to prioritize my mental health.
Final Thoughts
Coping with burnout while living with Bipolar disorder requires patience, self-compassion, self-awareness and the right strategies. It may also require some lifestyle changes once you have a handle on your symptoms. This may mean reconsidering a personal relationship or scaling back in your professional life. When you experience burnout it is usually an indication that the life you are leading isn’t sustainable and may not include elements of relaxation, self-care or Bipolar disorder management that you need to thrive on your wellness journey. Remember burnout does not happen overnight. It's a complex and long-term condition that involves chronic stressors that cause the manifestation of debilitating symptoms.
By recognizing the signs of burnout, implementing practical coping strategies, and building a solid support system, women with Bipolar disorder can reduce the impact of burnout on their daily lives. Remember, managing burnout is a continuous process, but with the right tools and support, it’s possible to overcome. If you think you are experiencing burnout do not ignore the signs, instead reach out to your mental healthcare team and discuss how to face the problem while still maintaining good mental health.
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