How to Recognize and Combat Burnout

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress, often linked to work or demanding situations, particularly in high-pressure environments where the expectations may exceed personal capabilities. It’s characterized by feelings of being overwhelmed, detached, and ineffective, which can lead to decreased productivity and a sense of hopelessness.

Individuals experiencing burnout may find it challenging to concentrate or maintain motivation, as the constant demands and pressures drain their energy reserves. While not a medical diagnosis, burnout is recognized by the World Health Organization as an “occupational phenomenon” resulting from chronic workplace stress, underscoring the need for employers and employees alike to prioritize mental health and implement supportive measures to alleviate such stressors. Understanding and addressing burnout is crucial not only for the well-being of individuals but also for fostering a healthier and more sustainable work culture.

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What Makes You Burnout?

Excessive Workload: Too many tasks and super long hours.
Lack of Control: Feeling like you have no say in how things get done at work.
Unclear Expectations: Job requirements that are all over the place or seem to change on a whim.
Poor Work-Life Balance: It’s tough to keep work and personal life from mixing together.
Lack of Support: Feeling like you’re not getting enough backup from your coworkers or bosses.
Meaningless or Unfulfilling Work: Putting time into stuff that just doesn’t vibe with what you really care about.

Burnout and Its Effects on You:

Physical Health: You might end up with headaches, feel totally wiped out, have stomach problems, and there’s a good chance you could start leaning on substances more. Personally, when I hit burnout, I found myself getting sick all the time, dealing with TMJ symptoms from clenching my jaw like crazy due to stress, and I packed on a bunch of weight super fast, which created a whole mess of other issues. I also felt way too bogged down with work to hit the gym, make plans with friends or family, and just slept whenever I wasn’t working.
Mental Health: I was feeling really down, anxious, and couldn’t focus at all. Sleep was a struggle too – my sleep cycle was a mess thanks to the anxiety, which just made everything feel way worse. I was having panic attacks and felt totally stuck in a situation that seemed like it would never get better. My professional coach, psychologist, and even my doc, plus my partner, all said I should quit. But I was so scared of money problems. Little did I know that once I took a break, I’d start to feel better, lose some weight, sleep better, and find a job that fit me like a glove. Seriously, don’t be afraid to take a leap if you need to! The anxiety about what comes after quitting was way easier to handle than what I was dealing with at that job. It pushed me to really think about what I want in life, work, and relationships.
Work Performance: Man, my productivity took a nosedive. I was making way more mistakes and missing deadlines like crazy. It felt like I was working double time—doing my tasks and then having to double-check everything because I just couldn’t stay focused. There were so many fires to put out that I could barely finish anything! I ended up working from home at least once every other week due to “not feeling well” just to get some breathing room with all my piling responsibilities.

Be Aware of the Warning Signs:

Chronic Fatigue: Just feeling wiped out all the time, no matter how much sleep you get.
Headaches and Muscle Pain: You know, those annoying headaches and sore muscles that just won’t quit.
Gastrointestinal Issues: You know, like stomach troubles, weird cravings, or just feeling off with your digestion.
Sleep Disturbances: Trouble getting to sleep, waking up a bunch during the night, or just not feeling rested when you wake up.
Getting Sick More Often: Your immune system takes a hit, so you might find yourself catching colds and infections a lot more.
Exhaustion: Feeling totally wiped out and out of gas, struggling to find the energy just to get through the day.
Cynicism and Detachment: Feeling all negative about work, your coworkers, or clients, and kinda just being over it.
Loss of Motivation: It’s tough to get excited about work or even stuff you usually love doing, and you just can’t seem to care anymore.
Irritability and Anxiety: Feeling more on edge than usual, like dealing with constant frustration and a lot of anxiety.
Feelings of Helplessness: Feeling like a total failure, drowning in self-doubt, and just not having a grip on anything.
Depression: Sometimes, burnout can totally mess with your head and make you feel down, kind of like what happens with depression.
Sluggish Performance: It’s tough to focus, mess things up, and finishing tasks feels like a chore.
Procrastination: You know, putting off stuff you need to do because you’re just not feeling it or don’t have the energy.
Social Withdrawal: Skirting social hangouts and keeping to yourself instead of hanging out with friends or colleagues.
Substance Abuse: Turning to alcohol or other substances as a coping mechanism.
Changes in Eating Habits: You might find yourself either munching way too much or just not feeling hungry at all.
More Sick Days or Dragging Yourself to Work: Calling in sick more often or showing up when you’re feeling under the weather.

If You See It, Speak Up, and Fix It!

If you’re feeling burned out, the first step is to actually admit it—seriously, recognizing you’re in that place is huge for getting better. Make self-care a priority and squeeze in things that make you feel good, like hitting the gym, eating healthy, and getting enough sleep. Take a good look at what really matters to you and make sure your to-do list matches that. Don’t be afraid to set some boundaries and say no to stuff that’s just too much. It’s totally okay to lean on your friends, family, or even a professional when things get rough—they can really help you out.

And remember, bouncing back from burnout takes time, so be kind to yourself while you ride the waves of getting back to feeling like you again!

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Helpful Tips I Discovered:

Own It and Realize It Happens: Alright, so the first step is to just admit that you’re feeling burnt out. It’s totally normal when you’re stressed out for ages—it’s not a sign that you’re failing or anything. Just recognize that you’re feeling swamped, tired, and kinda disconnected from your work or what you’re supposed to be doing.
Prioritize Self-Care: Take care of yourself—get enough sleep, munch on good food, get moving with some exercise, and make sure to chill out and do things you enjoy. Try out mindfulness, meditation, or yoga to keep stress down and your focus sharp. Make time for hobbies, hang out with your friends and family, or dive into activities that make you happy.
Reassess Priorities and Goals: Burnout usually means something’s off in your life. Take a moment to think about what really matters to you and see if there are any clashes between your priorities. Maybe it’s time to tweak your goals, lighten your workload, or revisit your commitments so everything lines up better with what you value and your well-being.
Set Boundaries: It’s okay to say no! Make sure to draw the line on what you can handle so you don’t end up burning out. Get clear about when work stops and your personal time starts, pass off tasks when you can, and focus on what really matters to you. Don’t hesitate to speak up about what you need and where your limits are in life overall.
Seek Support: Don’t hesitate to chat with friends, family, or coworkers about what you’re going through. Sometimes just talking helps! If you feel like it, think about grabbing a session with a therapist or counselor to get some handy tips on coping and tackling any deeper stuff. Just remember, bouncing back from burnout takes time, so be kind to yourself and give yourself a break to recover.
Take It Easy: Getting over burnout isn’t something that happens in a snap, so don’t stress if you don’t feel like a new person right away. Start making little tweaks to your daily routine and lifestyle to boost your vibe. Remember to give yourself a pat on the back for the small wins and notice the progress you’re making!
Reframing Your Perspective: Changing how you look at your responsibilities can really help with dodging burnout. Instead of seeing tasks as a drag, think of them as chances to grow. Find the good stuff in your job or personal life, and don’t forget to pat yourself on the back for the little wins to keep that motivation flowing!
Spot Your Stressors and Habits: Figure out what’s draining your energy by pinpointing your stressors and the thoughts messing with your mental vibe. Switch up those negative thoughts and habits to create new, healthier ones!

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References:

A Vibrational Space