Breaking the burnout cycle

Death, aging, loss, anxiety, and stress are among life’s unavoidable realities, but burnout, according to Reverend Dr Courtney Faulknor, doesn’t have to be.

Faulknor, founder of the digital mental health app Talk About It, stresses the importance of developing healthy coping mechanisms. Whether through prayer, meditation, journalling, exercise, or confiding in a trusted friend, finding ways to manage stress and anxiety is essential.

“Preventative self-care is key,” the 26-year law enforcement chaplain and psychologist shared with The Gleaner.

“By making coping mechanisms a habit, you strengthen your ability to handle challenges before they spiral out of control.”

THE POWER OF EARLY INTERVENTION

Many people struggle with the pressures of work, family, and life in general. In today’s fast-paced world, too many wait until their stress reaches a breaking point before seeking help. Faulknor emphasised that early intervention leads to better mental health outcomes.

“When you incorporate healthy coping strategies into your routine, you build resilience,” he said.

Sometimes situations arise that overwhelm us, he noted. A key approach to managing stress before it leads to burnout is to remove yourself from emotionally damaging environments.

“There is wisdom in removing yourself from situations that threaten your peace,” Faulknor advised.

Simple techniques such as taking a deep breath, stepping outside for fresh air, or practising mindfulness can help regulate emotions before they escalate.

“The goal is to pause, recalibrate, and respond rather than react,” he explained.

TEACHING CHILDREN EMOTIONAL RESILIENCE

Just as children benefit from time-outs, adults can use them effectively, too. Stepping away from stressful situations can prevent rash decisions made out of anger or irritation.

“If you feel overwhelmed, take a break,” Faulknor suggested. “Even a few minutes can help you reset and approach a problem with a clearer mind.”

Children often mirror the behaviours of those around them. Teaching them how to handle their emotions early in life can set them up for long-term success.

“If parents demonstrate healthy coping strategies, children are more likely to adopt them,” Faulknor explained.

At the same time, tantrums are a natural part of childhood, and discipline must be intentional, he pointed out. Ignoring attention-seeking outbursts teaches children that such behaviour does not lead to positive outcomes.

“Removing privileges, such as devices or favourite shows, reinforces consequences,” Faulknor said. “Children should learn that emotions are valid, but there are appropriate ways to express them.”

HANDLING CHILD OUTBURSTS EFFECTIVELY

When a child has a tantrum, parents should respond with patience and consistency. Faulknor advises:

• Stay calm and composed

• Ensure the child is safe

• Use a firm-but-gentle tone

• Acknowledge their feelings

• Offer choices and distractions

• Teach emotional regulation techniques

• Praise positive behaviour

By instilling these lessons early, parents help children develop resilience that will serve them into adulthood, he noted.

FAMILY AND FRIENDS: SUPPORT WITH BOUNDARIES

The psychologist explained that while coping is essential, not all coping mechanisms are healthy. Unfortunately, stress eating, drug abuse, excessive drinking, self-harm, and emotional detachment are common-yet-destructive habits.

“Negative coping mechanisms can feel normal to the person engaging in them, but they often lead to long-term harm,” Faulknor warned.

Having an accountability partner – whether a friend, family member, or therapist – can make a significant difference. This person provides support and helps guide individuals toward healthier alternatives.

“This should be someone who understands you, can gently challenge you, and encourages better habits,” Faulknor explained. “Self-awareness is crucial but, when that fails, an accountability partner provides external awareness.”

While family and friends should offer support, Faulknor stressed the importance of respecting personal boundaries.

“Not everyone is ready to share their struggles, and that must be respected,” he said. “Creating a safe space without pressure is key.”

In some cases, simply being physically present is more beneficial than pushing someone to open up.

MENTAL HEALTH IS A NECESSITY, NOT A LUXURY

Despite growing awareness, mental health struggles still carry a stigma in Jamaica. Many individuals hesitate to seek help because of fear of judgment. Fortunately, technology is changing the landscape.

Platforms like Talk About It Limited provide an accessible, stigma-free way for people to seek professional help in areas such as mental health, finance, nutrition, and relationships.

Talk About It integrates faith-based counselling with modern psychology and technology to meet the growing mental health needs in Jamaica.

For those reluctant to be vulnerable, one of the app’s major advantages is user anonymity.

“This platform bridges the gap for people who might otherwise avoid seeking help because of cultural barriers,” Faulknor explained.

Dr Faulknor encourages individuals to hold themselves emotionally accountable by engaging in healthy coping strategies, confiding in trusted loved ones, or seeking digital mental health resources like Talk About It.

“Stress management should be a daily habit,” he said. “Mental health is not a luxury – it’s a necessity.”

Talk About It is available in the Google Play Store and will soon be available in the Apple Play Store for those seeking immediate mental health assistance.

mickalia.kington@gleanerjm.com

HOW TO PREVENT BURNOUT

Burnout doesn’t happen overnight – it’s a slow accumulation of stress, exhaustion, and emotional overwhelm. By practising intentional self-care and setting clear boundaries, you can prevent burnout before it takes a toll on your mental and physical health.

Here are some tips that can help:

1. PRIORITISE PREVENTATIVE SELF-CARE

• Establish daily habits that support mental well-being, such as meditation, journalling, or prayer.

• Engage in physical activities like walking, yoga, or working out to release built-up tension.

• Ensure proper sleep hygiene – aim for 7-9 hours of quality rest each night.

• Maintain a balanced diet to fuel your body and mind with essential nutrients.

• Take small mental health breaks throughout the day, to reset and recharge.

2. SET BOUNDARIES TO PROTECT YOUR MENTAL WELL-BEING

• Identify energy-draining situations and avoid unnecessary obligations.

• Set limits on work hours and stick to them – avoid answering emails or calls outside of work.

• Learn to say ‘no’ to commitments that exceed your emotional capacity.

• Surround yourself with positive, supportive people who uplift rather than drain you.

• Reduce exposure to toxic environments, whether in the workplace or personal relationships.

3. TAKE ADULT TIME-OUTS

• If overwhelmed, remove yourself from the situation for a few minutes to regain composure.

• Step outside for fresh air or engage in a quick mindfulness exercise.

• Pause before reacting to stressful situations – respond thoughtfully instead of impulsively.

• Engage in creative outlets like painting, writing, or playing music, as a way to decompress.

• Plan regular downtime, whether through vacations, weekend breaks, or solo self-care days.

4. TEACH AND MODEL HEALTHY COPING STRATEGIES

• Demonstrate emotional regulation techniques to children and younger family members.

• Encourage kids to express emotions constructively instead of through tantrums.

• Use positive reinforcement to teach children that good behaviour leads to favorable outcomes.

• Show patience when guiding children through emotional struggles – avoid overreacting.

• Encourage open conversations about feelings, reassuring children that emotions are normal.

5. AVOID NEGATIVE COPING MECHANISMS

• Recognise unhealthy behaviours like stress eating, substance abuse, or excessive social withdrawal.

• Replace emotional eating with mindful eating – choose nutritious snacks over comfort foods.

• Limit alcohol and caffeine intake, as both can increase stress levels over time.

• Identify stress triggers and develop proactive strategies to handle them.

• Seek alternative relaxation techniques like deep breathing, aromatherapy, or nature walks.

6. SEEK SUPPORT AND BUILD ACCOUNTABILITY

• Find an accountability partner – a friend, family member, or therapist – to support your mental wellness journey.

• Open up about personal struggles when ready, but also respect the boundaries of others.

• Join support groups or online communities that focus on stress management and well-being.

• Schedule regular check-ins with someone who understands your challenges and goals.

• Surround yourself with people who encourage you to maintain healthy habits.

7. UTILISE DIGITAL MENTAL HEALTH RESOURCES

• Explore platforms like Talk About It Limited for confidential mental health support.

• Use meditation and relaxation apps to integrate mindfulness into your daily routine.

• Leverage online therapy sessions if in-person visits feel overwhelming or inconvenient.

• Take advantage of self-help resources, such as books, podcasts, or online courses.

• Participate in virtual mental health workshops to learn new coping techniques.

8. INCORPORATE STRESS MANAGEMENT INTO DAILY LIFE

• Make stress relief part of your daily routine, not just something you do when overwhelmed.

• Engage in activities that bring joy, such as hobbies, sports, or spending time in nature.

• Practise gratitude journalling – write down three positive things each day.

• Set aside ‘me time’ for activities that help you unwind and relax.

• Stay hydrated and practise deep breathing techniques to keep stress levels in check.

Burnout is preventable when you take proactive steps to manage stress, maintain emotional balance, and prioritise your mental health. Small daily actions can lead to long-term well-being and resilience.