How to Combat Burnout

What is burnout?

Burnout is feeling emotional, physically, and mentally exhausted after extended excessive periods of stress. Even though burnout may be a result of excessive stress, it isn’t the same as too much stress. When you are stressed out mentally and physically by too many pressures or demands, you can still look on the bright side. For example, things will get better once you have everything under control. But with burnout, it’s about feeling mentally and physically exhausted to the point you don’t care anymore, and have lost motivation. This feeling tends to hit when you feel overwhelmed with constantly trying to meet demands. It can make it harder to focus, zap your energy, and reduce your productivity. It can negatively affect things in your life like work or school so, it’s important to deal with it right away and take steps to combat burnout.

Symptoms of Burnout

Most of us have those days where we feel overwhelmed, powerless, and unappreciated. And, dragging yourself out bed requires an abundance of determination.  If you find yourself feeling like this most of the time, you might be burned out. Burnout isn’t an overnight process. It’s gradual and can creep up on you. The signs and symptoms are subtle at first, but get worse over time.

Signs you are on the road to burnout?

• Every day is a bad day, and you have a negative outlook
• Caring about your work, projects, or home life seems like a total waste of energy
• You feel tired all the time
• Most of your day is spent on tasks you either find mind-numbing, dull, or overwhelming
• You feel like nothing you do makes a difference or is appreciated

Physical Signs to Watch out for

• Changes in appetite or sleep
• Headaches and bodily tension
• Frequently getting sick or lowered immune system
• Feeling tired or drained most of the time

Emotional Signs to Watch out for

• Feeling like a failure or self-doubt
• Feeling powerless or trapped
• Loss of motivation
• Constant negative outlook
• Not feeling satisfied
• Feeling alone in the world

Behavioral Signs to Watch out for

• Procrastinating
• Isolating yourself from friends, family, or coworkers
• Taking out your frustrations on others
• Ignoring responsibilities
• Letting attendance at work slip
• Using food, drugs, or alcohol as a way to cope

Causes of Burnout

Burnout often stems from work or school. But, it isn’t entirely caused by working in a stressful, toxic work environment or having too many responsibilities. Other factors like lifestyle, personality, and what you do in your free time can also play a role in what’s causing you stress and cause burnout.

Ways to Combat Burnout

Watch for the Warning Signs

Watch for the warning signs above. The sooner you recognize you’re experiencing burnout the sooner you can combat burnout, and work towards feeling better.

Revaluate your priorities

Sometimes the important things in our lives don’t work out. So, this can be an opportunity for you to slow down rediscover what wakes you happy. Take the first step by not overworking yourself, and saying “no” to request that’ll keep you from saying “yes” to things you want to do. Then take a break from technology and nourish your creative side. Try something new or return to an old hobby. Lastly, set aside time for relaxation. It can be taking a yoga class, meditation, or practicing deep breathing.

Take Care of Yourself

To combat burnout make sure you’re exercising, eating a well-balanced diet, and get enough sleep. Even though exercise is the last thing you feel like doing when you’re experiencing burnout, It is a powerful tool in combating stress and burnout. Aim to exercise at least 30-minutes or more a day, and when your exercising focus on the here and now. What you put in your body can make a huge difference in how you feel throughout the day. So reframe from drugs, alcohol, and reduce your caffeine intake. Then eat more foods that boost your mood and energy levels. Like fruits, vegetables, and foods that are high in omega-3s. Not getting enough sleep can make burnout worse and cause you to act and think irrationally. So make sure you’re getting between 7-9 hours of sleep, so you function at your best and combat burnout.

Reach out for Help

Talk with a friend, trusted supervisor, or mental health professional about changes you can make to better balance work and life. Most companies offer an employee assistance program that offers confidential counseling. So, if you have access to one take advantage of the relevant services.

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