How to recognize the body's danger signals before it's too late? Specialist advice

Experts are cautioning against the pervasive myth that sheer willpower and discipline can overcome the negative effects of sleep deprivation, poor nutrition, and lack of rest. While it's possible to operate at a high level for a limited time by drawing on the body's reserves, this approach is unsustainable and can lead to significant health detriments.

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It is possible to work productively for a while – even when starving, there is a so-called starvation euphoria. However, soon health deteriorates and the person says: 'Everything was fine, but suddenly everything collapsed.' The more of these reserves we use, the harder and longer it takes to restore them physiologically.

Health specialists highlight several easily overlooked warning signs that the body is under strain. Persistent morning fatigue, even after eight or nine hours of sleep, is a key indicator. Changes in dietary preferences, such as a sudden disinterest in vegetables and proteins, coupled with strong cravings for sweets and coffee, also signal underlying issues. While not direct causes of burnout, these dietary patterns can accelerate or mitigate the process.

Psychological preparation expert Dr. V. Bičiūnaitė emphasizes that the belief in continuous high-level performance contradicts fundamental natural laws. "It's impossible to work at maximum capacity all the time, just as it's impossible to drive every day on a single tank of fuel," she explains. Burnout occurs when one has depleted all resources, physical, mental, and knowledge-based, and is unable to continue. She stresses the necessity of pausing, breathing, and self-care, as burnout is a serious condition that can lead to hospitalization or worse.

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It is impossible to work at maximum capacity all the time, just as it is impossible to drive every day on a single tank of fuel. These are simple laws of nature: to take something, we must first physically and psychologically give something. Burnout occurs when we are already scraping the bottom and have no more strength, effort, or knowledge to draw from. It is necessary to stop, inhale, and take care of oneself, because burnout is a serious condition that can end in the hospital or even more severe consequences.

Recognizing the limits of one's capacity is crucial. Dr. Bičiūnaitė points out that a common signal is when everyday tasks suddenly become overwhelmingly difficult. This can manifest in interactions with colleagues or in the completion of routine duties that were previously handled efficiently, leaving energy for other activities. Experiencing a sense of heaviness and dissatisfaction with one's performance upon returning home is a serious sign that it's time to replenish energy reserves rather than continue depleting them.

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One of the most striking signals is when simple, routine tasks suddenly become difficult to handle. This can be anything: communication with colleagues or daily tasks that we previously performed effectively and still had energy left afterward. Suddenly everything becomes more difficult, we return home dejected, dissatisfied with ourselves and our results. This is a serious sign that it is time to take care of your energy reserves, not just deplete them.