Ep 12. How to Know When to Pull the Brake, Part 1 (Physical & Emotional Symptoms of Chronic Stress)
Episode Show Notes
I meet high-achieving women leaders daily who are used to excelling in all areas of their lives. They get so much done and are very successful, but sometimes that hyper-achievement goes too far and they start noticing symptoms.
I’m dedicated to supporting these women to thrive in their roles without sacrificing their health and happiness.
I’m sure that you feel that a certain amount of stress and pressure comes with the job of being a leader.
But when does that pressure become too much? When does it become unhealthy?
This episode is the first in a series of How to Know When to Pull the Brake, starting with listing the physical & emotional symptoms of stress and exhaustion. Next week will go into the second part, the cognitive symptoms.
Why is this so important to know?
Because the faster you pull the brake when you start noticing symptoms, the faster the recovery.
Listening to your body’s signals and adapting accordingly is key to performing at a high but sustainable level.
Hi ladies,
How do you know if you are pushing yourself in a healthy way, or pushing too hard, potentially leading to burnout?
In my previous career within HR, I noticed a pattern. And that was employees returning to work after summer vacation, and shortly after that, being signed off on sick leave due to exhaustion.
Why is this so common?
Sometimes we push ourselves so hard during Spring with the belief that we can rest during the holiday. But when August comes, we are just as exhausted, or even more than before, as our bodies have finally caught up with us.
When do we need to say, 'Enough is enough'? Let's explore.
Physical Symptoms of Chronic Stress
These are usually the first red flags that our body waves, begging us to slow down.
They include:
Sleeping problems: If you're finding it hard to fall asleep, waking up frequently, or waking up still feeling tired, that's a clear sign that you need to pay attention to.
Tension headaches or migraines: Especially if they're happening often, like every week.
Stomach or digestive issues: Like upset stomach, constipation, IBS or diarrhea.
Frequent colds or infections: This is a signal that your immune system is not working properly.
Increased heart rate or chest pains: Always a cause for concern and a sign to consult with a healthcare professional as.
Fatigue or lack of energy: Feeling constantly drained or brain-fogged, even after a good night's sleep.
Weight changes: Either losing or gaining weight without trying.
Dizziness.
Now, besides these physical symptoms, emotional or mental symptoms are just as vital.
Emotional Symptoms of Chronic Stress
Mood swings: Feeling emotional highs and lows more frequently.
Irritability: Snapping at colleagues or loved ones with little provocation.
Feeling overwhelmed: Like you can't catch up or everything is piling on.
Anxiety or panic attacks: A constant feeling of dread or sudden, intense episodes of fear.
Withdrawal: Distancing yourself from loved ones or activities you used to enjoy.
Decreased motivation: Things that once excited you now feel like chores.
Feelings of worthlessness or guilt: Second-guessing your decisions or feeling like you're never doing enough.
Low libido. We are not supposed to reproduce if we are under threat, so not wanting to have sex is very common.
It's crucial to note, that sometimes these symptoms can be subtle, and other times they scream at us.
The key is awareness. Check-in with yourself regularly. If you notice any of these signs, it's an indication to pull the brake.
And pay attention to your colleagues, team members, friends, and check-in with them too.
Pulling the brake doesn't mean abandoning your responsibilities. It's about pausing, reassessing, and prioritizing your wellbeing.
You can't pour from an empty cup. That’s something I keep on saying to myself, and clients, friends, and even family members.
So what concrete things can you do if you notice symptoms?
Start by taking a day off, like a mental health day.
Check-in with yourself and try to recall for how long this has been going on.
If it’s a few weeks, you might be fine with just prioritizing more self-care and rest in your schedule, but if it’s months or even years, that’s serious and you need to act and seek support.
Talk to friends, family, a therapist, doctor, or a coach like me, specialized in working with this.
Like I said in the beginning, the faster you do something about it, the better. Because if you keep on pushing when you have serious symptoms, the recovery get’s so much longer. It really is exponential.
If you have been listening to previous episodes of this podcast, you know that one of my clients Sarah was struggling with severe sleeping problems, high stress-levels, and anxiety, but because she reached out in time, we could turn it around and she never had to go on sick leave.
If you want to listen to that, it’s Episode number 9.
There is just soo much suffering and costs to be avoided if you break in time. I didn’t and it took me many years to come back.
And that’s why I’m so passionate about working pro-actively with sustainable performance and wellbeing, because I know what it’s like to end up like a wreck, and I don’t want you to go through that too.
High-achieving women often have the mentality of 'go big or go home'. But sometimes, the bravest thing we can do is to say, 'I need a break', like my client Anna did.
You can find a long interview with her in Episode 6.
So, as a recap:
Recognize the signs, listen to them, and know when it's time to say enough is enough.
You're strong, you're capable, and you deserve to feel good.
Next Tuesday we will cover the cognitive symptoms of stress and exhaustion, so be sure to hit subscribe to be notified when that comes out.
And of course, I will not only be a downer in this podcast, coming with bad news but continuously cover tips and tricks on what you can do to lower these symptoms and to feel great so you can continue to perform at a high level.
Episode 3 for example has several hacks that you can try to lower stress continuously during the day.
Until next time, take care of yourself and go be a badass!
