Burnout
When stress becomes too much to handle, burnout sets in, causing emotional, mental, and physical exhaustion. One feels drained and unable to meet the seemingly endless demands, which results in a lack of motivation and focus, causing indifference towards the role one initially took up.
Experiencing burnout can diminish your efficiency and drain your vitality, resulting in a growing sense of powerlessness, pessimism, skepticism, and animosity. In the end, you might sense a depletion of personal resources and feel unable to offer anything more.
Burnout’s adverse impacts extend to every aspect of personal life, such as domestic, vocational, and social areas. Moreover, it can lead to persistent physical transformations that make you susceptible to disorders like cold and flu. Consequently, it is crucial to address burnout without delay, due to its numerous implications.
Stages of Burnout
By now, you should possess a notion of whether you are susceptible to experiencing burnout and how to recognize its indications. Numerous techniques exist for comprehending your position on the burnout spectrum, with the “five stages method” being among the most prevalent.
1. Honeymoon Phase
During this phase of marriage, you experience immense joy and a sense of invincibility, which is similar to the feeling you get when starting a new job, role or business venture.
Initially, you display an exceptional level of motivation. Despite the possibility of identifying indications of impending burnout, you may choose to overlook them. You exhibit remarkable productivity, unwavering drive, ingenuity and assume duties with enthusiasm.
It is essential to capitalize on the honeymoon phase as this is the opportune moment to establish positive mental health habits and coping mechanisms that can sustain it for extended periods.
2. Onset of Stress
Keeping up with the wedding analogy, as time goes on in your happy marriage, you may begin to observe certain aspects of your partner that you do not particularly fancy. Even though you may have previously noticed these traits, they now seem to occupy a larger portion of your life.
You might be less optimistic and feel signs of stress or minor signs and symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.
3. Chronic Stress
Your stress level remains high and the other symptoms of stage 2 continue to persist at this point.
By now, you may begin to experience symptoms of burnout such as failing to meet deadlines, poor sleep quality, and feelings of bitterness and skepticism. Additional indications may involve heightened caffeine intake and a growing sense of dissatisfaction.
4. Burnout
At this stage, you are experiencing extreme stress and cannot continue working without substantial alterations to your workplace. You have a powerful urge to relocate, and some cases necessitate clinical treatment.
At this point, you are likely experiencing an increase in physical symptoms, having difficulty managing stress, potentially having digestive issues, and feeling neglected. It is possible that you are obsessing over problems related to your life or work.
5. Habitual Burnout
During this stage, tension and exhaustion become an integral part of your existence. You may encounter chest discomfort or breathing problems, sudden fits of frustration or indifference, and persistent fatigue symptoms. Furthermore, you probably harbor pessimistic feelings towards your present circumstances.
Signs and Symptoms of Burnout
Feeling helpless, overloaded, or unappreciated is a common experience for most people. On some days, getting out of bed may seem like an insurmountable task. However, if you find yourself experiencing these feelings on a frequent basis, it may be a sign of burnout.
The process of burnout is not sudden; rather, it is something that happens over time but may gradually become noticeable. Initially, the indicators are not significant, but as time progresses, they become more severe. One should consider the initial signals as warnings that highlight the need for attention. Being alert and actively managing stress can result in avoiding a severe collapse. Refusing to acknowledge these signals will lead to eventual burnout.
Physical signs and symptoms of burnout
- Feeling tired and drained most of the time.
- Lowered immunity, frequent illnesses.
- Frequent headaches or muscle pain.
- Change in appetite or sleep habits.
Emotional signs and symptoms of burnout
- Sense of failure and self-doubt.
- Feeling helpless, trapped, and defeated.
- Detachment, feeling alone in the world.
- Loss of motivation. Increasingly cynical and negative outlook.
- Decreased satisfaction and sense of accomplishment.
Behavioral signs and symptoms of burnout
- Withdrawing from responsibilities.
- Isolating from others.
- Procrastinating, taking longer to get things done.
- Using food, drugs, or alcohol to cope.
- Taking frustrations out on others.
- Skipping work or coming in late and leaving early.
The Difference Between Stress and Burnout
While unrelenting stress can lead to burnout, it differs from simply experiencing too much stress. Excessive stress generally results from a multitude of stressors that require significant physical and mental exertion. Despite this, individuals experiencing stress often believe that once they regain control, their symptoms will improve.
Conversely, burnout is when there is a scarcity of something. It entails a sense of emptiness and mental fatigue, lacking in drive and empathy. Those who suffer from burnout frequently perceive their circumstances as hopeless and unlikely to improve.
When stress becomes overwhelming and burdensome, it can feel like you’re submerged in water. In contrast, burnout is characterized by feeling depleted and dried out. However, even though you typically realize when you’re experiencing significant stress, you may not always recognize burnout when it occurs.
Causes of Burnout
Burnout frequently arises as a result of one’s profession, but individuals who sense that they are being overworked and not acknowledged are susceptible to burnout, including diligent office workers who have not taken time off in years, as well as stressed-out stay-at-home mothers who manage children, household chores, and elderly parents.
Burnout is not exclusively brought about by the pressure at work or excessive duties. Other elements that add up to burnout are the way you live your life and your individual character traits. Surprisingly, your relaxation practices and perspective towards life can have a significant impact on creating excessive stress, equivalent to home or work responsibilities.
Work-related causes of burnout
- Feeling like you have little or no control over your work.
- Lack of recognition or reward for good work.
- Unclear or overly demanding job expectations.
- Doing work that’s monotonous or unchallenging.
- Working in a chaotic or high-pressure environment.
Lifestyle causes of burnout
- Working too much, without enough time for socializing or relaxing.
- Lack of close, supportive relationships.
- Taking on too many responsibilities, without enough help from others.
- Not getting enough sleep.
Personality traits can contribute to burnout
- Perfectionistic tendencies; nothing is ever good enough.
- Pessimistic view of yourself and the world.
- The need to be in control; reluctance to delegate to others.
- High-achieving, Type A personality.
Who Is Prone to Burnout
Beginning with the positive, it’s reassuring to be aware that you are not alone. Based on a Gallup survey of 7,500 individuals, 23% frequently experience burnout. Additionally, almost 50% of social entrepreneurs who participated in the World Economic Forum’s Annual Meeting in 2018 have faced challenges with burnout and depression on occasion.
As stated by Statista’s 2017 survey, 13% of adults had difficulty relaxing during evenings and weekends. Additionally, in a Deloitte survey comprised of 1,000 full-time employees in the United States, 77% of those surveyed reported experiencing burnout at their current job.
The problem of burnout is not exclusive to affluent countries. It should be given proper attention as it is a weighty concern that affects numerous individuals and cannot be disregarded due to its substantial consequences.
According to the Harvard Business Review, certain professions have a higher likelihood of experiencing burnout, particularly those where individuals are emotionally invested in their work. For instance, doctors and nurses who are driven by their passion and desire to care for others are highly vulnerable to burnout.
The outcomes can lead to either life or death implications, since “individuals who provide care are at a significantly higher risk of committing suicide as compared to the general population – men are 40% more likely and women are 130% more likely.” This also applies to educators, employees of non-profit organizations, and individuals in leadership positions.
According to Deloitte’s survey, a vast majority of respondents (91%) reported an overwhelming level of stress or frustration, with 83% acknowledging the detrimental effect it has on their relationships. Interestingly, while millennials may appear more carefree, they actually experience burnout to a slightly greater extent than other generations (84% of Gen Y compared to 77% of other generations).
Dealing with Burnout
1. Turn to Other People
Experiencing burnout can make obstacles seem impossible to overcome, everything appear grim, and even simple efforts to improve seem too strenuous to bother with. However, stress management is within your power more than you realize. There are productive measures you can enact to cope with overwhelming stress and restore equilibrium to your life, such as seeking support from others.
Interacting with others is a natural way to counteract feelings of stress. Engaging in a conversation with a compassionate listener can effectively soothe your nerves and ease tension. It’s not necessary for the individual you confide in to resolve your issues; all they need to do is lend a sympathetic ear without getting sidetracked or making critical remarks.
It’s important to communicate with those nearest to you, including your significant other, relatives, and close pals. Sharing your feelings with them won’t impose a burden on them. As a matter of fact, the majority of loved ones would feel honored that you have faith in them enough to confide in them, which will enhance your bond. Instead of dwelling on what’s wearing you out, make sure to have a pleasant and enjoyable time with your loved ones.
Try to be more outgoing and interact more with your colleagues. Forming friendships with your coworkers may serve as a protective measure against job burnout. Instead of scrolling through your phone during your breaks, consider conversing with your coworkers. Additionally, consider organizing activities outside of work hours to foster social bonds.
It is advisable to reduce your interaction with individuals who have a negative attitude. Associating with individuals who incessantly gripe can lower your spirits and perspective. If you must collaborate with a pessimistic individual, attempt to restrict the duration of your engagement.
Find a cause or a community organization that holds personal significance for you. Participating in a religious, social or supportive community can provide an avenue to converse with individuals who share similar views on coping with daily stress, leading to the possibility of building new relationships. If your profession has an organization, you may attend meetings to engage with colleagues facing comparable workplace stresses.
Discover fresh companions. If you feel like you don’t have anyone to rely on, it’s always possible to establish new friendships and broaden your social circle.
2. The Power of Giving
Assisting others can bring great joy and serve as a means of reducing stress and expanding your social network.
When you’re experiencing intense stress, it’s crucial not to overwhelm yourself. However, assisting others doesn’t require a substantial commitment of time or energy. Simple gestures such as offering kind words or a friendly smile can enhance your own well-being and have a stress-reducing effect for both parties involved.
3. Improve Time Management
Attempting to grasp how you may optimize your schedule and allocate more time for leisure is a suggestion that seems effortless in theory, yet presents a difficulty in practice. Commencing with giving priority to your own needs may prove beneficial.
It is immensely helpful to comprehend how your values are linked to your daily activities. Utilizing established techniques can enhance the correlation between your objectives and everyday schedule, granting you knowledge on why each aspect of your day is worth your time.
4. Use the Please Method
The PLEASE technique is a collection of practices to achieve optimal physical health, particularly when signs of exhaustion become apparent. It consists of the following elements: safeguard against physical ailments (P.L.), consume nutritious food (E), refrain from substances that affect your mood (A), get adequate sleep (S), and engage in physical activity (E).
5. Prioritize
It’s not compulsory to accept every opportunity that comes your way. You may find it surprisingly effortless to decline when you begin to say no. It can even be described as a thrilling experience. If you struggle with saying no, you should read this article for tips on improving.
6. Let Your Brain Rest
Most of us are culturally programmed to believe that hard work is crucial, which is generally true. However, we tend to overlook the fact that our brain requires rest to replenish. Depending on one’s age, it is crucial to get seven hours of sleep regularly. Meditation can also aid in preventing burnout.
7. Pay Attention to Positive Events
Our attention is usually drawn towards the negative aspects of our lives. Yet, if we shift our focus to the positives, we can transform our attitude. A simple and effective method to implement this on a daily basis is by jotting down three positive things about our lives either in the morning or at night. Scientifically, it has been substantiated that adhering to this practice for a period of a few months can trigger an alteration in the function of our brain.
8. Take Some ‘Me’ Time
Although a Netflix binge may not always be beneficial, it could prove helpful if you’re experiencing burnout symptoms. Optimal leisure time leads to long-term satisfaction. Pursuing activities that necessitate more cognitive ability rather than lounging on the sofa with a book or starting a new hobby is generally preferred. However, if you feel content watching a film, it’s a promising starting point.
