Have you become cynical at work? Do you find it hard to concentrate? Do you feel disillusioned? We often ask ourselves these questions when we feel tired or irritated! This feeling of anxiety, stress, and exhaustion is termed burnout. Burnout is a slow process and can happen to anyone at any given time. This is because our lives are getting busier with each passing day in working, helping, and taking care of our families.
In this course of life, we fulfill our responsibilities but forget to take a step back and rest. This is why burnout occurs.
In layman’s terms, burnout is a form of exhaustion caused by constantly feeling swamped. It is a consequence of emotional, physical, and mental stress. In the majority of cases, burnout occurs in the workplace.
It happens when you feel overwhelmed, emotionally worn out, and can’t keep up with life’s incessant demands.
If you are also experiencing these symptoms, it’s best to take measures to overcome burnout. Your mental, emotional, and physical well-being depends upon how you are feeling from within.
Today we will discuss all about burnout – what it is, its stages, how to relight your inner fire and how you can build resilience so that you never feel this way again! So, let us dive straight into it!
What is burnout?
Burnout is a syndrome resulting from chronic stress that hasn’t been successfully managed. It is characterized by three dimensions, i.e., feeling of energy depletion, increased mental distance, and feeling pessimistic or cynical.
Burnout prevents you from being productive. It reduces your energy and makes you feel hopeless and resentful. The effects of burnout can affect your work, home, and social life. In addition, long-term or chronic burnout can also make you vulnerable.
Some significant reasons for burnout include:
- Unmanageable workload
- Unfair treatment at the workplace
- Immense deadline pressure
- Confusing work responsibilities
- Lack of communication
- Lack of support from managers
The stages of burnout
Unlike the flu or cold, burnout doesn’t hit you at once. Instead, it happens slowly and steadily.
This is why there are five stages of burnout that can harm your mental and emotional well-being. They are:
1. The Initial Phase
This stage of burnout is about energy and optimism. Suppose you are beginning a new job or tackling a new task – it is common to experience satisfaction that leads to periods of productivity and the ability to tap into your creative side.
2. The Onset of Stress Phase
As the initial phase dwindles, you begin to experience stress. Not every second of your day is dreadful or stressful, but there are times when stress takes over. As this stage begins, take note of your changing mental and physical signs. For example, you may lose focus or be less productive while completing tasks. On the physical front, fatigue can start to set in, making it challenging for you to have an ample sleep or enjoy activities outside work.
3. Chronic Stress Phase
This is a stage where the stress becomes chronic and persistent. In such moments, your work is going to be highly affected. For example, you might not be able to complete work on time or get late for work. Socially, you can withdraw yourself, and in some cases, you might even become angry and lash out your anger on your co-workers. As a result, your work and personal relationships are highly affected at this stage.
4. Burnout Phase
This phase is when you reach your limit and can no longer function normally. In the burnout phase, issues at work begin to consume you so much that you nearly obsess over them. At times, you might also feel numb and experience self-doubt. Physical symptoms tend to intensify, resulting in chronic headaches and other health issues. Significant behavioral changes occur at this stage which might lead to problems in personal and professional life.
5. Persistent Burnout Phase
If ignored or left untreated, burnout can become an inevitable and significant part of your life, leading to depression, anxiety, exhaustion, etc. You can also begin to experience chronic physical, mental, and emotional lethargy/ fatigue that prevents you from working. Your job status can land in jeopardy if you continue on this path.
If you are at any of these phases, just know that it’s time to make some major changes in your life. Burnout is a syndrome, and its recovery is a journey – a challenging one, for that matter! So, let us discuss how you can recuperate from burnout and live your life again!
Tips to help you through Burnout Recovery
Once you have admitted that you are burned out, the next step is to take the necessary measures to overcome it. Below is a list of numerous ways to restore your mental, physical, and emotional balance. Take a look!
1. Keep track of your stress levels
You may be aware that you are stressed, but you don’t know what’s causing it. Sometimes stress levels shoot high and tend to ruin everything. This is why it is best to keep a journal. Journaling is a healthy habit that helps you turn your dreams into reality. It also assists you in keeping track of your mood and figuring out the monotonous patterns and stressors that lead to anxiety & depression.
2. Do a little workout
Exercise can improve your mental and physical health. Working out can help you reduce depression and anxiety, improve your self-esteem, cognitive function, and overall mood!
You can start by brisk walking, skipping, etc., and then move on to doing yoga and practicing meditation. Your mind needs a break at certain points, and working out will definitely offer that break, thereby stabilizing your mental and physical health.
3. Try stress management strategies
Besides working out, there are many stress management techniques that you can try. For instance, some people find that breathing exercises and meditation help them calm down when they are depressed or overwhelmed.
So, here’s what you can do – listen to songs, paint a little, or dance it out! Basically, you can do anything you like to take your mind off of things. Seeking help from a mental health expert can also help you find your stressors and the techniques that work for you!
4. Practice self-compassion
When you have accepted that you are burned out, it is not easy to be compassionate with yourself because you have trained your mind to be strong and keep going no matter what.
In the journey of burnout recovery, it is best to cut some slack for yourself. Talk to your friends, socialize, and try to bring your problems to the forefront. Chances are that others can relate to your situation as well. Starting a conversation about burnout can help you accept your feelings and take action to handle them.
5. Nourish your body
You have seen that people who are stressed tend to eat more. Either they’ll have sweets, junk food, or chocolates to ameliorate their mood. Well, we do not intend to advise you to eat such things. Instead, you must eat nourishing food while feeling depressed or anxious.
Food is meant to give our minds and bodies the fuel we need. This is why eating healthy is extremely crucial. Have salads, nuts, and meals that provide you with complete nourishment. It will give you the energy to conquer this overwhelming feeling!
6. Seek professional help
We already mentioned that a mental health professional could help you identify the stressors and offer ways to overcome them. Along with providing numerous stress management techniques, a therapist also listens to you carefully when you need to vent out or discuss serious issues. Thus, a mental health professional will give you expert advice and guidance to cope with burnout.
Love your life again!
Everyone has their own way of dealing with burnout. Burnout happens bit by bit and ruins your mental, emotional, and physical health. Burnout recovery is a journey. This is why it is best to give yourself time and be patient.
If the tips mentioned above work for you, you might feel better in a couple of weeks or months. The key is to remain kind to yourself and try whatever you can to recover. Taking small actions daily will result in a big difference in the future.
So, don’t give up! Instead, give yourself a chance and love your life again!
