Burnout is more than just extreme tiredness or a bad day at work; it’s a serious condition caused by intense and prolonged stress. It leaves you feeling exhausted, uninterested, and less capable at work. In this post, we’ll dive into what burnout really is, how to recognize its signs, ways to recover from it, and strategies to prevent it from taking over your life.
What is Burnout?
Burnout is a specific type of work-related stress characterized by three main dimensions: exhaustion, doubt in your job or life choices, and feelings of reduced professional ability. It results not just from working long hours but from a mismatch in workload, control, reward, community, fairness, and values. Unlike normal stress which can still result in productivity, burnout leaves you feeling increasingly helpless, hopeless, and resentful.
What Does Burnout Look Like?
Burnout can manifest in several ways, both physically and emotionally. Common signs include:
- Chronic fatigue – feeling physically and emotionally depleted
- Insomnia – difficulty falling asleep or staying asleep
- Forgetfulness/impaired concentration and attention
- Physical symptoms – chest pain, heart palpitations, shortness of breath, gastrointestinal pain, dizziness, fainting, and/or headaches
- Increased illness – due to lowered immune system
- Loss of appetite
- Anxiety
- Depression
- Anger – which may be directed towards coworkers, clients, or family
- Emotional Exhaustion – fatigue that comes from caring too much for too long, depersonalization the depletion of empathy, caring, & compassion, decrease sense of accomplishment—a feeling that nothing you do makes a difference
Emotional exhaustion is also extremely common and prevalent in those with burnout. Emotional exhaustion can look like:
- Fatigue from caring too much for too long
- Depersonalization, or the depletion of empathy, caring, & compassion
- Decreased sense of accomplishment—a feeling that nothing you do makes a difference
For more on emotional exhaustion, take a look at the book "Burnout, Burnout, Burnout: The Secret to Unlocking the Stress Cycle".
How Can You Get Through Burnout?
Overcoming burnout requires intentional efforts to complete your stress cycle and make adjustments to your work and personal life:
- Complete the Stress Cycle: Engage in physical activities that help you move through and complete the stress response cycle. This can be as simple as running, dancing, or even a vigorous laugh.
- Seek Support: Communicate with supervisors about altering your work conditions to reduce stressors, and don't hesitate to reach out to friends, family, or mental health professionals who can provide emotional support.
- Reevaluate Your Goals: Use burnout as a cue to assess your personal and professional goals. Is it time to redefine what success means to you? Perhaps focusing on what genuinely brings you fulfillment and meaning in your career and life.
- Set Boundaries: Intentionally set boundaries to protect your energy. Learn to say no, and prioritize your tasks based on what truly aligns with your values and needs, not just demands from others.
- Prioritize Rest: If you're nearing burnout, consider taking a complete break from work to allow your body and mind to fully recover. Use this time to disconnect from work-related stress and focus on activities that rejuvenate your spirit.
How Can You Prevent Burnout?
Preventing burnout is about more than just managing stress; it's about cultivating a lifestyle that fosters resilience and joy:
- Understand and Manage Your Stressors: Become familiar with the signs of stress in your body and take steps to address them daily. Regular physical activity can be particularly effective in closing the stress response loop.
- Nurture Creativity and Engagement: Engage regularly in creative activities that detach you from work-related stress and connect you to your interests and passions. This can help maintain your enthusiasm and prevent burnout.
- Establish Healthy Routines: Build routines that promote balance. Starting and ending your day with rituals that help you unwind and prepare can protect against the creep of work stress into your personal time.
- Maintain Social Connections: Keep up with your social connections. Relationships are crucial for emotional support and can act as a buffer against stress.
- Continuous Learning and Professional Growth:
Stay proactive by seeking help from coaches or therapists and continuously learning new ways to manage stress and prevent burnout. Understanding and implementing advanced strategies can keep you one step ahead of stress.
Burnout doesn’t have to be a life sentence. By understanding its signs, taking steps to overcome it, and implementing strategies to prevent it, you can maintain your enthusiasm and commitment to your career over the long haul. Remember, your well-being is essential, not just for your professional success but for your overall happiness.
For more reading on burnout and the stress cycle, please reference the book "Burnout, Burnout, Burnout: The Secret to Unlocking the Stress Cycle".
