We all feel stress in our lives. Whether it’s related to work, family, finances, or a specific situation, we all live with regular stressors. But when does feeling stressed or overwhelmed become “burnout”? Keep reading to find out what burnout is and what you can do to prevent it.
What is burnout and what causes it?
According to Psychology Today, “burnout is a state of emotional and mental, and often physical exhaustion brought on by prolonged or repeated stress.” Burnout most often occurs when someone is unable to control how a job is done or is tasked with something that conflicts with their sense of self. Burnout can also occur when a person is not adequately supported in a goal. This can range from being a single parent to being the only one in your department at work.
How is burnout different from stress?
Burnout is caused by prolonged or repeated stress. If stress is linked to a specific situation with an end in sight, it likely isn’t harmful to your health. When stress begins to feel never-ending and is accompanied by feelings of apathy, hopelessness, despair, and emptiness, it can be a sign that you’re dealing with more than common, everyday stressors.
What are the symptoms of burnout?
Becoming burnt out is a gradual process. Symptoms tend to begin at a manageable level and get worse as time goes on.
Physical symptoms
- Exhaustion
- Headaches
- Feeling fatigued all the time
- Frequent illnesses
- Muscle pain
- Appetite and sleep changes
Emotional symptoms
- Sense of failure and self-doubt
- Feeling helpless, defeated, or trapped
- Loss of motivation
- Feeling alone
- Decreased sense of accomplishment or satisfaction
Behavioral symptoms
- Withdrawing from responsibilities
- Isolating
- Taking frustrations out on others
- Procrastinating
- Poor coping behaviors (e.g., abusing drugs or alcohol)
Healing from burnout
The best way to deal with burnout is to try to prevent it in the first place. But if you find yourself already burnt out, there are a few ways to ease symptoms.
Identify your stressors
By identifying the causes of your burnout, you can better cope with them. Reducing the time spent with those stressors or finding new, healthier ways to deal with them will help break the loop of never-ending stress.
Seek professional help from a therapist
Therapists are specially trained to help you identify triggers and find better ways to cope with them. They can also help distinguish if something other than burnout is affecting your daily life and act as a sounding board.
Talk to your friends and family
Being able to discuss your struggles in a safe space is a great way to alleviate stress and symptoms associated with burnout. Friends and family can often provide insight or advice on your current, stressful situation.
Exercise
Even though it may be the last thing you feel like doing when you’re burnt out, exercise is an excellent solution to reduce stress. Not only will exercising release endorphins to combat stress hormones, but it provides a space to focus your thoughts on your body and how it feels during movement.
Talk to your boss
Speaking up about your concerns at work may give you the opportunity to restructure your work environment or take on a lighter load.
Commit to hobbies that make you happy
When a friend asks you to join them for a hobby you enjoy, commit to it. Forcing yourself to do something you enjoy can be a great way to help recalibrate stress levels and help you reconnect with yourself.
Establish a daily routine
Keeping a daily routine can ensure you’re staying your healthiest, even when you don’t feel like it. With a daily routine, it’s easier to ensure you’ll get enough sleep, keep up with your hygiene, and eat regular meals.
Reevaluate your priorities
Burnout is a sign something in your life isn’t aligning with your most authentic self. Taking the time to reevaluate what you want most in your life can be a great way to help identify what may need to change.
Preventing burnout
Preventing burnout may feel like a big time commitment but is far less time-intensive than healing from burnout. To prevent burnout, try setting aside a few minutes every couple of weeks to consider what is and isn’t working in your life. This can be done through journaling, talking with a trusted friend or therapist, or simply spending a few minutes alone.
It’s also important to develop regular time for your regular routines and hobbies, as this can reduce stress and fulfill you each day.
Burnout can be a daunting mental/emotional state to find yourself in, but burnout is possible to recover and prevent in the future. Counseling services are available for UHF members via Health Tools’ Virtual Health Advocate. Consult your UHF program guide to see if Health Tools is already available in your program or if you can add it to your current program. For more information on dealing with burnout, check out this article from Psychology Today.
