In the thick of winter, with the festive season just around the corner, you might find that your energy levels start to decrease, serotonin signals feel weaker and tasks grow more tedious to complete. Time, however, waits for no man and so you push on, ignoring those all-important natural cries for help. According to the NHS, “burnout is the result of a prolonged period of stress which negatively affects your wellbeing” – certainly not something to ignore. So, how can you prevent it or indeed get through it, if you’re already feeling this way? Lifestyle physician and former GP Dr Aileen Alexander shares her top tips and advice.
Photo: Tina Patni. Vogue Arabia, May 2023
Why do people feel more burnt out during the winter?
There are many different reasons, including that in the UK, the days are shorter. “People just don’t get much sunlight and are often going into work and coming back when it’s dark outside,” says Alexander. “This can start to disrupt your circadian rhythm and hormones in the neurotransmitters inside our body – such as melatonin, our sleep hormone and serotonin, our happy hormone.”
Expectations around the festive period also don’t help. “Social pressures can be really tricky: going out at the weekends, family dynamics and all of the general chaos,” she adds. “I personally come from a blended family and that comes with its own challenges. Not to mention the financial stress surrounding gift-giving and party-throwing, which can lead to this overload.”
Can social media make burnout worse?
The rapid pace with which we document our lives on social media can make anyone feel left behind. The truth is that it’s not an accurate reflection of real life, serving as a highlights reel. “Viewing social media excessively can certainly cause burnout, because of the idealistic nature in which people are presenting their views – it can add unnecessary pressure,” Alexander says.
Plus, it’s worth remembering that there’s plenty of misinformation out there. “From a medical perspective, it’s important to bear in mind that anybody with a social media account can have an opinion and is able to post it – verified by an expert or not,” she continues. “Before taking on board any advice from other online users, you should be asking yourself: who is this person and how and why are they qualified to give that advice? Is it scientific? Is it medically backed? Is it credible?”
How can we mitigate winter burnout?
The first step is to try and eliminate feelings of shame, by simply being kind to yourself and honest about your limits. “Sharing and speaking to others is also really important for offloading that burden. It doesn’t necessarily have to be someone professional, like a counsellor, therapist or doctor straight away. It could just be a friend or a colleague,” Alexander advises. “If the situation is far more serious and there are signs of seasonal affective disorder or depression, it is essential to seek medical or therapeutic intervention,” she adds.
Getting outside during the now limited daylight hours is also crucial, which may be more difficult if you work in a 9 to 5 corporate environment. “Getting some natural sunlight into the back of your eyes will be immensely helpful, as is exercise – going to the gym or a workout class can also be a great way to find an external supportive environment,” Alexander continues.
Establishing boundaries is another huge step in the right direction. “I always give this analogy: if you have a four-hob cooker, how many pans can you cook? The answer is, of course, either four or less than four,” the expert explains. “Most of us expect too much of ourselves – we say yes to too many things, thinking we’ll just figure it out. This leads us to ‘responsibility debt’, where your future self is annoyed with your past self for making such an impossible commitment.”
Lastly, sleep, sleep, sleep. “When we have slept well, we feel better, we make better choices, we’re more likely to eat well, we’re more likely to exercise,” Alexander points out.
How can we remain productive when feeling burnt out?
Too many of us value productivity over rest. “I’ve burned out in the past – it’s one of the reasons that I do what I do now. Unfortunately, amidst all the stress, people forget to prioritise rest and mindfulness,” says Alexander. At the end of the day, self-care leads to higher productivity. “Another analogy that I love is that if you’re driving your car and it ran out of fuel, it would just stop. The human body is the same, especially during the winter,” she adds.
That’s why preventing and tackling burnout before it gets more serious is key. “When I was working for the NHS, I would see people when their burnout had progressed into something much worse. It’s important to get this message across, so we help prevent this whole process from happening,” Alexander concludes. “When we feel better, we’re more productive in the workforce, we’re better parents and we’re better friends – everybody wins!”
Originally published on Vogue.co.uk
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