Do you want to leave burnout behind? Know what it is first. Burnout is a state of physical, mental, and emotional exhaustion that results from overextending oneself physically, mentally, or emotionally. It is characterized by a lack of interest in previously enjoyed activities, feelings of cynicism and detachment from work, and a sense of ineffectiveness. If you’re experiencing these symptoms, you may be headed towards burnout.
Types of Burnout
There are different types of burnout: overload burnout, under-challenge burnout, and neglect burnout.
Overload burnout occurs when you’re doing too much and feel you can’t keep up. This can be caused by taking on too many work-related responsibilities or home-related stress, having unrealistic expectations, or working in a high-stress environment.
Under-challenge job burnout happens when you’re not challenged enough in your job, and you’re bored or unchallenged. This can lead to a feeling of stagnation and a lack of motivation.
Neglect job burnout is when you feel professionally helpless at the workplace. It sets in when you’re not doing anything about the situation and stop caring. It makes you unmotivated and passive.
The difference between stress and burnout
It’s important to understand the difference between stress and burnout. Stress is a response to demands in your life. It can be physical, mental, or emotional. On the other hand, burnout is a state of chronic stress that leads to exhaustion, cynicism, and decreased productivity.
Burnout is more than just feeling stressed. It’s a long-term condition that can severely impact your physical and mental health. So, if you’re experiencing burnout, it’s essential to seek professional help.
Research indicates that burnout may have serious consequences for your health and well-being. It’s linked to many health problems, such as heart disease, gastrointestinal issues, and depression, that may require treatment. It can also lead to a decreased sense of life satisfaction and an increased risk of death by suicide.
Risk Factors of Burnout
Several factors can increase your risk of burnout. These include:
– Unrealistic expectations
If you have unrealistic expectations, it can be challenging to meet them. Individuals with Type A personality are more prone to burnout because of their outlook on life. When you are always on the go, it can make you feel inadequate and frustrated.
– Lack of control
If you feel like you don’t have any control over your work or life, it can lead to burnout. Psychological and mental pressure to be in control can cause negative thinking, depression, anxiety, along with physical symptoms like fatigue, sleep deprivation, back pain, neck pain, upset stomach, and unable to rest.
– High demands
If your job or life is demanding, it can be hard to find a balance; however, personal and internal high expectations do more harm than the work environment.
If you feel isolated from your work or life, it can be challenging to find meaning in what you’re doing. Family members can feelTypeoying when you are in this state. Work-related professional social events may feel the burden. However, this type of isolation is different than social anxiety.
– Lack of support
If you don’t have a support system, coping with stress is very difficult. Lack of psychological, emotional, professional, and physical support definitely pushes you towards burnout. If you are trying to do everything on your own, you want to watch out for burnout syndrome.
Burnout symptoms and signs
We often have days when our bodies feel drained, depressed, or unappreciated. But if you are feeling so much for the majority of the day, you might burn out. Burnout occurs gradually. But sometimes, it happens quickly, and it creeps into your face. The signs are subtle initially but worsen progressively. Consider early signs to indicate something wrong that needs a fix. Keeping yourself calm can reduce the likelihood of major breakdowns. However, if you ignore them, you will eveTypelly burn out. Here are the early signs of burnout:
Do you feel tired all day? Are you finding it hard to concentrate or focus on anything? Feeling exhausted is one of the primary symptoms of burnout. It can be physical, mental, or emotional exhaustion. This type of fatigue isn’t relieved by rest and sleep. Instead, it can be accompanied by anxiety, depression, or irritability.
2. Apathy and cynicism
Do you feel like you no longer care about anything? Do you find it hard to get excited about anything? This lack of enthusiasm and motivation is called apathy. Feelings of emptiness and hopelessness characterize it. Along with apathy, you might also start feeling cynical. This is when you become pessimistic and jaded. You might start making sarcastic comments or see the world through “jaded eyes.”
3. Decreased satisfaction
Are you no longer satisfied with your life? Do you feel like you’re not doing anything worthwhile? A decrease in life satisfaction is another symptom of burnout. This can lead to feelings of loneliness, isolation, and boredom.
4. Decreased productivity
Are you having trouble getting things done? Are you procrastinating more than usual? A decrease in productivity is a common symptom of burnout. This is because burnout drains your energy and motivation.
5. Changes in eating and sleeping habits
Do you find yourself overeating or undereating? Are you sleeping more or less than usual? Changes in eating and sleeping habits are another common symptom of burnout. This is because burnout can lead to changes in your appetite and sleep patterns.
6. Withdrawal from social activities
Do you find yourself withdrawing from social activities? Are you no longer interested in seeing friends or family? Withdrawing from social activities is a common symptom of burnout. This is because burnout can lead to feelings of isolation and loneliness.
Ways to Prevent and Recover from Burnout
If you’re experiencing any of the above symptoms, it’s important to take steps to address the problem. This may include changing your work situation, such as delegating tasks or taking on a new challenge. You may also need to change your lifestyles, such as getting regular exercise and enough sleep. Finally, if you’re feeling particularly overwhelmed, you may need health care professional help.
There are several ways to prevent or reduce stress in your life. These include:
1. Love Yourself
You might be surprised by this burnout antidote. How can self-love be a burnout prevention plan? I am glad you asked! Learning to appreciate yourself helps to reduce stress by increasing your self-esteem. When you appreciate yourself, you’re less likely to compare yourself to others and feel inadequate. When you have high regard for yourself, you quickly identify your needs and set boundaries to protect yourself against stress and exhaustion. When you feel psychological safety and security, you don’t overcompensate for your limitations, but you carefully use your strengths to keep a work-life balance. Journaling can really help you to reflect on your values, beliefs, strengths, and limitations.
Regular exercise can help you manage stress by releasing endorphins, which are hormones that have a mood-boosting effect. Exercise can also help to reduce the risk of burnout by giving you a break from work and providing a sense of accomplishment.
Meditation can help reduce stress by clearing your mind and focusing on the present moment. It can also help to improve your mood and increase your sense of well-being.
4. Time Management
Time management can help reduce stress by ensuring that you have enough time for the things necessary to you. It can also help you to avoid feeling overwhelmed by your workload. Atomic Habits by James Clear is an excellent book for building habits.
5. Relaxation Techniques
Relaxation techniques, such as deep breathing and progressive muscle relaxation, can help reduce stress by promoting a calm state. When you do these exercises regularly, your body releases accumulated stress that leads to burnout.
6. Healthy Diet
Eating a healthy diet can help reduce stress by providing your body with the nutrients to function efficiently. A healthy diet can also help to improve your mood and increase your energy levels.