Stuck in Burnout
Burnout has become a hot topic recently. It’s not that the concept is new, it’s just becoming more acknowledged by society. You’ve probably heard it from friends, family members, or on social media, but let me define it for you so we have a better understanding of what it actually is. Burnout is a syndrome that is focused around how stress in your life is affecting day to day living. If stress is not effectively being coped with, then it can lead to burnout which its symptoms include emotional exhaustion, physical fatigue, and cognitive weariness. Researchers believe burnout is being caused by unresolved/unaddressed work stressors plus personal and environmental stressors that are not dealt with effectively
Common symptoms you might experience if you are experiencing burnout are:
Constant exhaustion no matter how much you sleep/rest
Dreading responsibilities even if you used to enjoy them
Feelings of detachment, low to no motivation, and/or emotionally numb or distant
Struggling to focus or making mistakes in areas of your life you never used to make mistakes in
Feeling overwhelmed, anxious, or irritable
Experiencing somatic symptoms more than usual such as frequent headaches, stomachaches, muscle tension, or digestive issues
It is important to distinguish between burnout and depression. Seeing a mental health therapist can be a great way to distinguish between the two.
There are different ways to address burnout. First, is to seek professional help from a mental health therapist. It will give you a place to understand what is contributing to your burnout and provide an outlet for all current stressors and thoughts. If therapy is just not accessible to you right now, I completely understand. Here are some things you can add into your life until therapy or some other professional help becomes available for you:
Creating boundaries to lessen the load on your plate.
This can look like saying no to new projects at work, saying no to extra stressors outside of work.
Not checking work emails or taking work calls outside of work hours.
Using your PTO even if it’s to sit at home or engage in other activities that relieve stress (you don’t have to use your PTO just for traveling).
Reduce screen time, specifically apps that increase information overload.
Get outside when you can. Put your feet in the grass and connect with nature.
Schedule time for self-care. This could look like taking 15 minutes to read a chapter of a book or taking a warm bath. Self-care doesn’t have to be long, just something for you to connect with yourself.
Create a priority list of tasks that you feel like need to get done and allow yourself to not get everything done on that list (easier said than done).
Finding a loved one to lean on for support whether that’s to help with physical things or just someone to talk to.
Decreasing extra stress inducing tasks or activities from your life if you can.
These are just some of the options to help with burnout. Truly sitting down and talking to a professional can give much more insight to what is contributing to your burnout. Some jobs have the option of using an EAP (employee assistance program) to see a therapist for free. You can reach out to your HR department to see if your office has one.
An additional factor to burnout is neurodivergence. If you are diagnosed with ADHD or ASD, burnout could be playing a bigger role in your life. Factors that increase the likelihood of burnout include sensory overload, masking, social demands, and changes in routine.
We can’t always control the stress that leads to burnout, but finding ways to relieve that stress and focus on yourself can go a long way.
References:
Khammissa RAG, Nemutandani S, Feller G, Lemmer J, Feller L. Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management. J Int Med Res. 2022 Sep;50(9):3000605221106428. doi: 10.1177/03000605221106428.
Mental Health America. Burnout: Signs, causes, and how to recover. https://mhanational.org/resources/burnout-signs-causes-recover/#common-signs
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