Many medical studies have been released over the years that tell us it’s a fact that stress can trigger or exacerbate health problems. It can also be responsible for causing a condition called “burnout.”
Burnout is defined as a state of physical, mental and emotional exhaustion caused by extreme and prolonged stress. It’s a feeling of being overwhelmed on every level, helpless or too drained to handle challenges or everyday tasks, and leads to unhappiness, disinterest, apathy, and even resentment. Burnout can deplete your energy and decrease productivity. Burnout is more than just stress— it’s how your mind and your body tell you a change is needed. If left ignored, burnout can jeopardize your job, your relationships, and even your health.
Burnout is gradual. Think of it like a whistling teakettle put on a hot flame. First, the water heats up a little at a time until it boils, emitting steam and a shrieking whistle. The trick is to manage the signs and symptoms of burnout before you boil over!
How can burnout be recognized? Well, ask yourself this: Do you find yourself withdrawing from work and caring less about results? Are you working harder, often mechanically or to the point of exhaustion? Just going through the motions? We all have bad days where we feel discouraged and worn-out. When they happen more often than not, it can be a red flag hinting at burnout.
Here are some symptoms or signs of burnout: Changes in appetite, eating less or more than usual
Changes in sleep habits, either sleeplessness or sleeping more than normal
Feeling drained or tired frequently
Frequent headaches, muscle aches, or other unexplained pains
More susceptible to colds, the flu, infections, or other illnesses (reduced immunity)
Feeling unmotivated or disinterested in activities you previously used to enjoy
Feeling of hopelessness and inadequacy Feeling that no one understands or cares
Increased cynical and pessimistic thoughts and/or attitude
Feeling more irritable or easily annoyed Withdrawing from responsibilities or plans Skipping work or coming in late and leaving early
Spending most of your time alone, apart from loved ones and disengaged
Procrastinating, putting off tasks or taking longer to complete tasks
Using food, drugs, alcohol or other vices to cope
Burnout is typically caused from one’s job; but can also result in anyone who is struggling with many demands and pressures, whether external or internal. Some personality traits can also trigger burnout, such as the “Type A” high achievers, those who feel the need to be in control, or self- perfectionists.
Burnout is not the end, however. Though someone experiencing burnout can feel trapped or defeated, there is a way out. Giving in to the helplessness or “just pushing through” will only make things worse.
If you find yourself on the path of succumbing to burnout, a highly recommended way to fight it is by engaging in social contact. Seek out positive relationships and engage in them. Find a good listener that you can talk to about your concerns or feelings; someone who will “hear” you without trying to “fix” you. Spend more time in your closest relationships: your significant other, children, parents or friends. Be more sociable with your co-workers: go out to lunch with them, plan evening or weekend get-togethers; or just spend a little time in the break room with them asking them what’s new. Become involved with a cause or community group that interests you: whether it’s playing in a sports league; volunteering at a humane society, homeless shelter, hospital or other charitable organization; or just joining a professional, religious, social or support group. Experiments have shown that engaging with others turns your focus more on others and their needs and less on yourself and your problems.
Burnout can often be a sign that a change is needed, whether it is your job, environment, relationships, responsibilities or other. A simple answer would be: if you hate your monotonous or high-pressure job, then quit and find a more rewarding one. Though for many, such a drastic change may not be feasible. In that case, try a change in outlook. Using the example if you hate your job, then attain balance by finding joy elsewhere in your life: your family, friends, or hobbies. Focus on the parts of your job that you do like. Develop friendships at work with people that you can talk to and joke with, to help you look forward to going to your job, or to get you through a bad day. Try to view how little things you do at your job can help others. Lastly, take some time off from work; it is amazing how well a vacation or “mental health day” can refresh your outlook and aid your well-being. It will give you something to look forward to, and a chance to indulge in some “you time.”
Here are a few tips for keeping burnout at bay:
Exercise at least three times a week. Running, weight lifting, bike riding—anything that gets your heart and lungs working burns off stress Exercise releases endorphins that boost your mood and it dissipates built-up stress that otherwise leads to burnout.
Make time for a hobby. An art class, cooking, reading, sewing—anything that’s not part of the regular grind and that helps you relax will balance the things that wear you down.
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