Are you working too much? Do you feel emptiness in your soul? Are you feeling frustrated about the workload you are facing both in the office and at home? All these are common symptoms of burnout – a condition that can be difficult to recognize yet becomes very dangerous if you actively ignore the warning signs.
Our guide will break down the main characteristics of burnout, teach you how to self-diagnose it, introduce a few techniques to deal with this problem, and emphasize the importance of additional help to improve your mental well-being.
What Is Burnout?
Burnout can be defined as a mental and physical exhaustion an individual will feel on a daily basis. Working hard, spending long hours studying, taking care of kids and extended family, participating in numerous social gatherings, rarely giving yourself a break – any kind of hard work can cause burnout. It frequently manifests in control freaks – people unwilling to delegate various errands and preferring to have a comprehensive plan for every scenario, perfectionists who demand the highest standards from others and themselves, and individuals that lack the confidence and assertiveness to say no when asked to handle the issue.
There is a certain stigma connected to burnout – a person with a lot on their plate will be reluctant to admit there is anything wrong with them believing the reason for their tiredness and apathy is their own responsibility and even their own fault. This is wrong – feeling inadequate and burned out does not mean you are failing, it is crucial to acknowledge the problem and look for ways to treat it instead of hiding your feelings and pushing through a hard day, week, or month.
Is Burnout the Same as Depression?
Burnout differs from depression – the latter condition you may be more familiar with. Burnout is usually caused by external factors that often cannot be eliminated – for instance, if the exhaustion is the result of caregiving, it may not be possible to give up on parenting or taking care of elderly relatives. Still, burnout can be managed if you give yourself time and space to breathe and find an opportunity to delegate tasks you were fully responsible for in the past.
While anyone regardless of their age, social status, and background can suffer from depression, burnout is frequently associated with an overwhelming quantity of work – doctors and nurses, teachers, and members of other professions that seem to be “married” to their jobs are common victims of this condition which often goes undiagnosed for months and even years. Nonetheless, both burnout and depression can be treated whether the patient chooses to rely on their own resources or enlist the help of a therapist.
Can I Prevent Burnout?
Fortunately, there are proven strategies that will stop burnout from developing. Here is how you can ensure your mental health is intact:
| Tip | Description |
Practice self-care | The best prevention technique is a healthy lifestyle. Go for a walk whenever you can make time, improve your nutrition (but do not refuse a tasty treat every once in a while!), and stick to a sleep schedule that you are comfortable with |
Do not let others take advantage of you | Whether you are an eager employee trying to show your expertize or a family member whose relatives are used to assigning you tasks daily, it does not mean you should never say no. Stay confident, put your foot down when you feel the duty becomes overwhelming, and learn to recognize manipulation both at work and home |
Experience new things | Boost your creativity and introduce novelty by seeking out activities that make you feel alive. It can be anything that brings you joy – from playing sports to taking pottery classes. As long as you are consistent with your hobby and you remember you can take a break to find fulfillment in this activity, you are on the right track |
Do I Have Burnout: How Does It Manifest?
If you are feeling tired and suspect you are currently experiencing burnout, you should check the following list of symptoms and signs that indicate physical and emotional exhaustion:
- You feel you are physically and mentally empty. While it is perfectly normal to feel exhausted after a tough day at work, people with burnout will feel tired and unable to enjoy life even after a decent sleep or during a day off.
- You do not want to participate in any events or activities. It is one thing to avoid a party with hundreds of guests at the end of a work week but it may be a sign of trouble if you are trying to escape every social gathering, losing interest in your hobbies, or struggling to perform daily tasks that were not difficult for you in the past.
- You feel alone and isolated. An individual on the brink of mental exhaustion will feel lonely surrounded by family and friends through no fault of their own. You may feel no one around you understands what you are going through and does not wish to help which is often not true.
- You seem to be under the weather on a regular basis. Occasional back pain or indigestion is something every adult deals with; however, if you start and end your day feeling physical pain or discomfort, it may imply burnout.
Remember that self-diagnosis is not the most reliable source of information – you can get a thorough analysis of your emotional state working with a mental health specialist if you believe you have numerous signs of burnout at the same time.
Risks of Burnout
It would be irrational to ignore burnout especially when you have been told your poor mental health affects you and others around you. Here are some negative effects of burnout that remains untreated:
- Physical illnesses. There is a clear connection between your mind and your body – have you ever noticed you are nauseous before an exam or a work presentation? Muscle pain, digestion problems, insomnia – unfortunately, all these issues can be traced to your mental exhaustion caused by overworking.
- Lack of social connection. People unaware of your troubles may believe you are acting distant and indifferent because your relationship with them changed – they might not know that your apathy is the result of the burnout. Do not risk losing your friends over a problem that can be addressed.
- Development of mental disorders. While modern science does not recognize burnout as a medical condition, neglecting this kind of exhaustion may lead to further problems that affect your psyche. As mentioned above, depression is different from burnout and is a common consequence of untreated burnout. Eating disorders, disturbance of normal sleep patterns, anxiety – all these mental health issues can easily manifest after prolonged burnout.
Dealing with Burnout
There is always a way to break a bad habit, and the first step is your determination to address the issue without hiding from it. The same applies to burnout – your willingness to work on yourself and make tangible changes in your life is already commendable. See what measures you can take in order to get rid of burnout and even prevent it from reappearing in the future:
| Description | Step |
| Even if your schedule is packed with duties, sometimes a person suffering from burnout may notice only one of those responsibilities drain them mentally – for example, they can handle their college obligations but it feels virtually impossible to take care of their aging parents | Pinpoint the cause of burnout |
| Your mind and body require recharge every day – you simply will not feel alert and refreshed without six to eight hours of sleep. Lack of sleep often leads to memory issues and manifests in physical ailments such as high blood pressure or migraines. Consider investing in your sleep hygiene – a good mattress, for instance, will be a priceless tool when it comes to relieving pressure on your back | Get more sleep |
| Whether you have to reduce your workload by delegating assignments to your colleagues, asking your coworkers to collaborate on projects you dealt with on your own, or sharing the household chores with your family, it is important to remember you need to exhale from time to time | Rely on people around you |
| If there are multiple reasons for burnout and there are things you will not be able to resolve with extra resources, it is wise to change your perspective, concentrate on the positives, and let go of thoughts that do not depend on your will | Focus only on what you can control |
| Workaholics and students with neverending assignments and essays often neglect proper meals and hydration. You will quickly notice a change in your mental health as soon as you start drinking several bottles of water per day and replace occasional take-out meals with homemade dishes quickly prepared over the weekend | Turn healthy eating into a habit |
| Burnout comes in different forms, and it might be tough to deal with the problem alone or limit yourself to the resources you currently have. Regular counseling – and sometimes even a couple of sessions with a professional equipped to help you – will yield positive results especially if you feel yourself on edge daily | Seek professional help |
Supporting a Person Experiencing Burnout
Do you have reason to believe someone in your family, a friend, or a colleague is stressed to the point of experiencing burnout? If so, encourage them to open up to you. A private discussion will go a long way – an individual hearing that someone took note of their difficult situation will remember they are not alone in this battle. Moreover, sometimes it takes another person to point out something is wrong especially if burnout impairs work performance.
If the person in question is reluctant to discuss their mental health and attempts to avoid an uncomfortable conversation at the moment, it may be their way to cope with burnout alone; nevertheless, it should not prevent you from helping. Without talking about burnout itself, you can regularly check on them, offer your friend or coworker to assist with their duties and chores, or give them a thoughtful present that reminds them of your support and reduces the burden they are dealing with at the moment.
Overcoming Burnout With the Help of Therapy
While you may think it is possible to work less, sleep more, and delegate tasks to others to cure any negative condition that developed in your mind, some people are not capable of facing the burnout challenge alone. Here are a few benefits of a therapeutic approach to combat burnout:
| Description | Advantage |
| Sometimes, you require a few therapy sessions to see the root of the issue and to overcome the burnout obstacles in your path. Talk to a specialist and open up about your problems to gain new perspectives | Communication is key |
| Do not attempt to mitigate the damage of burnout with alcohol or drugs – and do not come up with your own prescription to handle increased amounts of stress. A professional therapist will recommend the right pills that will balance out your mood | Access to medication |
| If you are feeling isolated and misunderstood, look for peers who experience the same emotions because of burnout. Discussing your hardships in a group setting can be a game-changer for your recovery | Support system via group therapy |
Is It Possible to Recover From Burnout?
No matter how desperate circumstances are at the moment, here is the good news – there is always a chance to overcome a difficult stage in your life and leave burnout behind. However, do not expect to find a cure-all solution for this condition or resolve the matter in a few days. Studies show that consistent self-care, support of the people around the struggling individual, and willingness to achieve balance are key factors in the process of recovery. Make sure you remain devoted to your goal and do not hesitate to ask for help – there are numerous counseling services ready to support you in your battle so take a further step in your journey of self-reflection and healing.
