Signs of Burnout and How to Address It
Burnout is a serious state of prolonged stress that can impact an individual's emotional, physical, and mental well-being. It's a typical response to work-related stress but can also be caused by other factors, such as financial problems, relationship issues, and caregiving responsibilities.
While burnout can have various adverse effects, it’s reassuring to know that you can address symptoms of burnout by recognizing the signs and taking steps to manage it.
To answer any questions you may have regarding burnout, this article will explore:
● What burnout is
● How burnout differs from stress and depression
● The various causes of burnout
● Common physical and mental burnout symptoms
● Next steps to coping with burnout, including the resources available
What Is Burnout?
Burnout is a state of emotional, physical, and mental exhaustion resulting from prolonged or chronic stress. It’s a common response to chronic work-related stress, but financial or relationship problems, caregiving responsibilities, or health issues can also contribute.
Burnout is characterized by a generally negative outlook on life, detachment from the world, and a sense of overwhelm. Individuals experiencing burnout may feel emotionally drained and have difficulty concentrating or completing tasks. They may also experience physical symptoms like headaches, insomnia, or digestive problems.
The Difference Between Stress and Burnout
While stress and burnout may sound the same, there are some critical differences between them. Stress refers to how a person reacts to a challenging or upsetting situation in their surroundings.
In contrast, burnout is a mental, emotional, or physical condition of chronic exhaustion that occurs after long periods of stress. It’s a state of mind caused by excessive exposure to intense emotional stress, displayed through emotional exhaustion and a negative worldview.
While both stress and burnout can result in physiological changes such as increased blood pressure or heart rate, burnout can also lead to various psychosomatic symptoms (physical symptoms with a psychological cause).
Is Burnout the Same Thing as Depression?
Burnout and depression are different but share some common symptoms, making it confusing to decipher between the two.
As we know, burnout is often the result of prolonged exposure to stress. Depression, on the other hand, is a mental health condition that affects a person's mood, thoughts, and behavior. It’s associated with long-lasting sadness, hopelessness, and loss of excitement about activities that the individual used to enjoy.
Similarly to burnout, depression can lead to physical symptoms, such as changes in appetite and sleep patterns. Depression can also interfere with a person's ability to function at work, school, or in social situations.
Causes of Burnout
Burnout doesn’t have a single cause - we may experience prolonged stress from one area of life, such as our work, or a combination of constituents. Some of the most common factors causing burnout are:
● Work-Related Factors: heavy workloads, long hours, unrealistic deadlines, and lack of autonomy in the workplace.
● Personal Factors: inadequate social support, difficulties around coping skills, and over-commitment.
● Organizational Factors: toxic work culture, conflicts with colleagues, and lack of resources or support.
● Life Events: personal or family illnesses, financial stress, and relationship issues. It’s important to note that certain personality traits, such as high levels of neuroticism and perfectionism, may also make individuals more susceptible to burnout.
While these factors can contribute, having a heavy workload and poor work/life balance are typically the most pervasive. Let’s take a look at these in more detail.
Having a Heavy Workload
A heavy workload can contribute to anxiety, frustration, and a feeling of being unable to meet life’s demands. This can be especially true when the workload is combined with a lack of resources, support, or control over one's work environment.
Alongside these emotions, prolonged exposure to a heavy workload can lead to physical symptoms such as headaches, muscle tension, and sleep disturbances, further exacerbating burnout.
Having a Poor Work/Life Balance
Having a poor work/life balance is a significant cause of burnout. When work demands exceed an individual's available time or energy, it can lead to chronic stress, exhaustion, and decreased job satisfaction. The lack of time for personal hobbies, relationships, and self-care can also result in feelings of isolation, which can worsen burnout.
Furthermore, the blurring of boundaries between work and personal life can make it difficult for individuals to switch off from work-related tasks and disconnect, further contributing to burnout.
A healthy work/life balance is essential for promoting job satisfaction, overall well-being, and maintaining high levels of productivity in the long term. But to do this, we need to know the signs.
Signs and Symptoms of Burnout
Symptoms of burnout vary from person to person. However, the signs often take on two forms: physical and mental. Let’s take a look at each.
Physical Burnout Symptoms
Stress can have a profound impact on our physical health, with both short-term and longer-term consequences. Some common physical burnout symptoms are:
● Fatigue
● Insomnia
● Headaches
● Muscle tension
● Weakened immune system
● Changes in appetite
● Gastrointestinal problems, such as nausea and constipation
Emotional & Mental Burnout Symptoms
Burnout can also cause a range of emotional and physiological symptoms alongside physical symptoms. These often include:
● Emotional exhaustion
● Negative self-talk
● Loss of enjoyment
● Anxiety and depression
● Depersonalization (feeling detached and disengaged from work or personal relationships).
● Reduced sense of accomplishment (feeling unproductive, low morale, and reduced work performance).
● Lack of focus and concentration (difficulty concentrating, forgetfulness, and
decreased attention to detail). It's important to seek professional help if you are experiencing symptoms related to mental burnout.
Coping With Burnout
Coping with burnout involves taking steps to manage your symptoms to improve your well-being. By following this three-step process and making the most of available resources, you can get on the road to recovery.
#1 Care for Your Mental Health
Taking care of your mental health is a crucial first step to coping with burnout. Engaging in self-care activities, such as exercising, meditating, or spending time in nature, can promote relaxation and stress relief. Stress management skills like deep breathing or mindfulness can also help manage stress and prevent burnout.
Seeking social support from family, friends, or colleagues or reaching out to a professional for talk therapy or a mental health evaluation is also beneficial.
#2 Start to Build and Enforce Work-Life Boundaries
Starting to build and enforce work-life boundaries is vital to kick burnout to the curb. You can achieve this by:
● Setting clear limits between work and personal time
● Learning to say no to requests that exceed your capacity or interfere with your work-life balance
● Disconnecting from work-related technology during off-hours
● Taking regular breaks throughout the day
● Using vacation time to unplug and recharge.
Additionally, communicating your work-life balance needs with your employer is crucial to create a healthy and sustainable work environment.
#3 Build Breaks and Personal Check-ins Into Your Schedule
Building breaks and personal check-ins into your schedule is the third step to coping with burnout. Here are some tips for implementing this:
● Take regular breaks: Take breaks frequently during the day, particularly if your work involves demanding tasks and long hours. A short 5-10 minute break for stretching or walking outside can help you recharge your energy levels and clear your mind.
● Schedule personal check-ins: Regularly schedule a time to reflect on your mental and emotional state through meditation or journaling. This can help you identify areas of stress and overwhelm in your life.
● Prioritize self-care: Incorporate self-care activities into your daily routine, such as healthy eating, exercise, and sufficient sleep. These activities can promote physical and mental well-being while reducing stress levels.
● Set boundaries: Set realistic boundaries on your work and limit activities that cause stress to reduce burnout symptoms. Learning to say no when necessary and prioritizing what you can accomplish effectively is a powerful tool to prevent burnout.
Resources That Can Help You Overcome Burnout
The negative impacts of burnout can be pervasive. Fortunately, various resources are available to help people experiencing burnout.
Support Groups
There are many online and in-person support groups for those experiencing burnout. Support groups offer individuals an opportunity to connect with others going through similar experiences and receive advice and encouragement.
Therapy
A mental health professional can help those experiencing burnout identify the underlying cause of their burnout and help them develop coping strategies to manage this.
Different types of therapy can be beneficial depending on individual needs and preferences. Common therapies for burnout include cognitive-behavioral therapy, mindfulness-based therapy, psychodynamic therapy, solution-focused brief therapy, and interpersonal therapy.
Wellness Activities
Taking time out for wellness activities, such as regular exercise, meditation, mindfulness, and anything that reduces stress, can help those struggling with long-term stress manage their symptoms and prevent them from worsening.
Final Word on Burnout
Burnout is a common phenomenon caused by prolonged stress. Burnout can adversely affect your physical, mental, and emotional health, so it’s important to recognize the signs and take steps to prevent and manage it.
Various excellent resources, such as support groups and therapy, are available. However, if you’d prefer to try some strategies yourself before seeking professional support, try taking regular breaks, scheduling personal check-ins, prioritizing self-care, and setting boundaries.
Remember, caring for yourself is essential for achieving long-term success and happiness. Happy stress relieving!
This blog is made for educational purposes and is not intended to be specific medical advice for any particular individual. It does not create a physician-patient relationship between Mental Wealth and the reader.