Managing Physical and Emotional Burnout from Migraine

Let’s all think about our migraine journey. Are you someone who has been dealing with migraines for years? Are you feeling that no treatments are working? Do you try to get your providers, friends, family, and social groups to know all about migraine? Are you just tired of it all?

What is burnout?

To know if you are experiencing burnout, you must know what it is. I want to share a definition with you. According to Psychology Today, “By definition, burnout is an extended period of stress …If the stress feels never-ending and comes with feelings of emptiness, apathy, and hopelessness, it may be indicative of burnout.”¹

When have I experienced it?

Anyone can experience burnout. Sometimes, workers go through this due to job stress. Parents, especially new parents, can develop this. People with chronic illness are not immune to burnout either.

I have dealt with burnout. I used to be a “yes” person. Anytime I was asked to help with something or fully take on a task by myself, I would always say “yes.” I could have had 5 tasks going on, and they would not have stopped me from adding another.

How has migraine added to my stress?

These days, my burnout comes from always feeling like I need to do more. I have a chronic illness but also advocate. My goal is to always do more. I say, “Who can I contact?” “How can I get this organization to be onboard?” “What video can I make next?” “Who may need my help?” “What do I need to ask my provider?” “Do I need to schedule any appointments or procedures?”

It does not stop there though. I plan doctor’s visits. I have Zoom meetings for Bible study weekly. I am a volunteer ambassador for those with artificial nutrition (TPN). I have 3 grandkids who I want to spend time with. I also have a mom who is sick and about 1,300 miles away.

How do I react?

When I am burned out, I get upset. I may feel like nothing is working. I often feel frustrated with myself. Sometimes, I think I will never get a yes from state legislators, local government, doctors, or hospitals. Dealing with health issues constantly, one may get to, “Enough is enough. I am done. Nothing is working. I am not trying anymore. This is all too much!”

How can you prevent burnout?

There are things each of us can do to prevent burnout:

• The first thing to do is to recognize that you are at that point.
• Say no if it will put a strain on you or if you do not really want to do it. (Reading “Boundaries: When to Say  Yes: How to Say No,” by Cloud and Townsend helped me).
• Take breaks! We are not machines. Set a schedule to work and take regular breaks.
• Do things that you enjoy and have fun!

How can you get through burnout?

If you get to the point of burnout, you can still get past it. Here are some helpful tips when you do get to the point of having burnout:

• Ask for help. If it is at work, tell your boss that you need help. If at home, talk to your partner/kids about needing a little help. For medical-related issues, a case manager may be needed.
• Get mentally revitalized. Praying, meditating, or talking to a pastor or a counselor could be beneficial.
• Do something relaxing like a hot bath/shower, walk, a favorite movie, or my favorite, listening to music and singing!
• Make sure you are eating properly and getting enough sleep.
• Have a daily routine. My day is somewhat scheduled – I set an alarm to get up/go to bed and set reminders for medications. I try to keep repetitive appointments at the same time/day weekly. I get nursing every Monday morning. I work on the computer between daily tasks but take breaks every hour or so.
• Remember that some days nothing will go as planned. Do not get frustrated. Stay in bed, if needed. Take care of yourself so you can care for whatever needs to be done later.

Have you had any experience with burnout? Let us know what helped you.