How to Stop Burnout Before it Starts
What is burnout?
In certain situations, acute stress can provide benefits such as more efficiency, dedication, or attention. However, when stress occurs over long periods of time, burnout may occur.
Burnout is the state of lacking physical or emotional strength or motivation from prolonged distress.
In our fast-paced society, burnout is often experienced within the workplace. Individuals distance themselves from their work or other priorities due to the physical or emotional exhaustion.
Dealing with burnout is really challenging and being able to identify the onset of this exhaustion may help to restructure certain habits or plans.
What are early symptoms of burnout?
Both our minds and body can communicate feelings of being overworked. Common early symptoms of burnout include…
Insomnia
If you struggle falling asleep, wake up frequently during the night, or wake up too early and can’t fall back asleep you may be experiencing burnout. Distress can often influence sleeping patterns or prevent normal nervous system functioning.
Lack of Productivity
From a constant state of exhaustion, completing tasks or responsibilities become more difficult which is why those who experience burnout often distance themselves from work-related activities.
Irritability
Stress can elicit feelings of agitation, leading to excessive movements. This restlessness can be a sign of prolonged distress.
Cynicism
Experiencing a loss of enjoyment usually occurs with work-related activities, but can also extend into external domains. Whether that means doubting your capabilities or being self-critical, there’s an overall sense of decreased satisfaction.
Depression
From extreme exhaustion, fatigue, cynicism, depression is often experienced by those with burnout. Depression may include having a loss of interests, increased sadness, hopelessness or worthlessness.
Anxiety
Feeling an increase of worry or tension may result from burnout. Especially anxiety surrounding the lack of productivity or noticing a change in your functioning.
Headaches
Frequent headaches or migraines are a sign of being overworked and stressed. Especially for jobs that require staring at technology screens for hours at a time.
Illness
Constant restlessness of the body may impede the immune system, leading to a higher susceptibility for obtaining an illness. It’s the body's way of saying it needs some rest.
What are the most common causes of burnout?
Workload
Having an extensive amount of work can lead to both mental and physical exhaustion. By spending the majority of time working, this makes other priorities or values difficult to attend to.
Lack of Control
Especially when you perceive your workload as out of your control (such as a boss or instructor assigning it), it’s reasonable to feel helpless or as if the work is never ending.
Lack of Support
When having no one to talk to or relate with, this exhaustion can pile up. As humans, we need social support or some type of outlet to channel the stress we encounter through our day-to-day life.
Lack of Recognition
If all the work you’re doing is going unnoticed, it can be hard to find the motivation to keep going. Without the affirmations from others, it’s difficult to recognize if your efforts are worth your time.
Neglecting Personal Needs
When overly busy it can be hard to tune into internal cues such as needing rest, using the washroom, eating meals, or other necessities. Sometimes, you may notice these cues, but do not have the space or time to complete them.
Unrealistic Expectations
Setting high standards or expectations for yourself can add strenuous amounts of pressure. Over a long period of time, this pressure can lead to burnout.
What to do if I start noticing burnout?
Set Boundaries
Only you know what you need. If that means talking to your boss to lessen the workload or setting aside time for yourself, your mental and physical health is the priority!
Tell a Friend
Dealing with this alone can be scary, so letting someone know can provide a lot of relief. Call a friend or family member to go for a walk, get coffee, or just have them listen.
Take Breaks
It can be hard to set aside time for a break when you have so much to do. By even taking just 5-minutes to breathe or relax, it can reset your mindset and actually improve efficiency.
Exercise
Sometimes an intense workout can be a good way to release stress. Other times, a walk out in nature, yoga, or any gentle movement is needed. Moving your body has several physical and mental health benefits.
Practice Mindfulness
Whether this means practicing meditation or simply checking in with yourself, mindfulness is a great way to reduce stress and anxiety. By connecting to the present moment and honoring your needs, it will help reduce the exhaustion and improve your well-being.
Find Professional Support
Obviously all of these tips are easier said than done. If you’re already feeling unmotivated, it’s challenging to change your habits as well. Seeking professional support can help you tackle this distress.
If you’re experiencing burnout, we want you to know you’re not alone. At Uplift, we’re here to provide that support and guide you to relief. Therapy can provide a safe space to help process feeling overwhelmed, gain techniques to better help take care of yourself, and take a look at boundaries that may not be working like they used to. If you’re feeling burned out, let’s talk!
