Due to the dynamic nature of the highly globalized and demanding world of today, it is unsurprising that overall stress levels are on the rise. Several factors can contribute to your stress, including work, personal challenges, and familial responsibilities. In the long run, if stress persists and is not managed well, it becomes chronic -which could eventually lead to burnout. For that reason, it is important to master stress regulation as a preventative measure. While there are many ways to do so, one of the most effective strategies is practicing self-awareness. Learn what self-awareness is, how it relates to stress and burnout, and why it is essential.

Define Self-Awareness

Self-awareness is the ability to experience your own individuality by recognizing and interpreting your feelings, actions, and thoughts objectively. At its core, self-awareness is about understanding and being able to evaluate yourself based on critical knowledge of your own characteristics. If you are highly self-aware, you are able to identify your strengths, weaknesses, habits, and emotions, along with everything else that makes up who you are. 

Having high levels of self-awareness does not only refer to being aware of your own self, but also how you interact with and affect others. In other words, the term encompasses your ability to realize how your personal experiences interact with the external environment. 

Having that knowledge about yourself is invaluable because it directly relates to how you engage with your surroundings: whether it’s how you act at the workplace, in personal relationships, or even with strangers. Being aware of the different aspects of yourself will empower you to take control of all these different social situations and be able to improve their quality. It will also allow you to make more informed decisions that are best suited for you, which will help you lead a more fulfilling life. 

The Link between Self-Awareness, Stress, and Burnout

Observing and understanding your own emotions enables you to address their causes, which ensures that no emotion is left unregulated or poorly managed to the extent where it would affect your mental and physical wellbeing. One example of such emotion is stress and its more extreme version: burnout. 

What is Stress?

Stress is a normal, and even healthy, emotion that is universally experienced across all cultures and ages. When encountered in small amounts and for a short period of time, stress could be -contrary to what you might expect- good for you: this positive form of stress is called ‘eustress’. Researchers found that brief periods of stress can keep the brain alert, and improve mental performance. However, that is not always the case, and not all stress is beneficial, as a lot of us have experienced. 

Defined as the “physical or mental response to an external cause,” stress is usually resolved once the external pressure is removed. For example, you might be feeling stressed because of an upcoming job interview or an exam that is an important step towards the future you want to accomplish. Because of that event, you are worried, you spend long hours preparing for it, and you might even experience headaches or other physical symptoms. But once you finally have your interview or take your exam, you no longer are feeling stressed, because the external stressor is now eliminated. 

Stress vs. Burnout

Whereas stress is momentary and is tied to an external cause, burnout refers to a state of mental and physical exhaustion that is caused by the excessive and repeated exposure to stress. In essence, burnout is stress that has not been -or was poorly- managed. If you are experiencing stress, you might feel anxious, guilty, and fatigued. On the other hand, burnout observes chronic exhaustion, hopelessness, and a depressed mood. 

Burnout has been characterized by emotional exhaustion, depersonalization (being mentally removed and having negative feelings towards one’s job), and a diminished ability to perform well. While burnout has been classified as an “occupational phenomenon” that only occurs due to workplace stress, researchers show that other life domains are also associated with the syndrome. 

There are several areas that are affected by burnout: one of which is sleep. Research has found that chronic stress can affect sleep, resulting in insomnia, which is why you might find yourself having difficulty sleeping at night. 

However, because of the chronic mental and physical fatigue that characterizes burnout, you might find yourself taking frequent naps throughout the day. Other common symptoms include experiencing consistent headaches and more frequently getting sick. 

How Can Self-Awareness Help?

Research has shown that almost half of employed workers globally experience daily stress, which -as we learned- has serious consequences, including decreased job satisfaction, diminished productivity, and a higher risk of mental and physical problems. 
These repercussions are harmful to individuals, organizations, and the larger society, which would all be affected if many people are being hindered by high levels of stress. This is where self-awareness comes in: to prevent burnout by regulating stress in its early stages. 

When you are self-aware, you are able to monitor your emotions and behavior. In other words, you are more in tune with various aspects of yourself. That being said, a self-aware individual is knowledgeable about their natural state of mind, as well as the normal fluctuations they might experience, so they would rapidly detect any deviation from their regular state. 

Because self-awareness requires reflection and a knowledge of one’s self, if you are self-aware and notice significant changes in your emotions or behavior, such as in your stress levels, you are likely to pause and reflect on what the cause could be. Your understanding of yourself and your environment will allow you to easily spot the element causing your stress. 

Identifying the stressful factor is the first step in recognizing its effect and the need to regulate it. In knowing the root cause, you will be more likely to take the appropriate measures -such as using mindfulness techniques, exercising, or decreasing your intake of stimulants- to manage the stress and prevent it from growing into its more severe forms. 

The Effects of Self-Awareness

Self-awareness does not only affect you, but also those around you, since your understanding of yourself and your positioning within your community informs how you engage with your surroundings. On an individual level, being self-aware can help you regulate your emotions, lead a healthier lifestyle, have good relationships, and even perform better at your job. 

If you are in a position where you oversee a group of people, nurturing your self-awareness is key to being an effective leader. Being self-aware can help you create a positive workplace environment where your employees feel motivated to perform at their best, and where they are not overwhelmed by stress. 

Being in harmony with yourself will guarantee that you are able to curate a better life; one that is tailored to your own needs, and one that contributes to your personal success.