Burnout can be hard to identify because it can seem like stress, creep up on you, and be hard to describe. Asking for help is difficult when you don’t know what’s wrong.
Here we answer your questions about burnout to help you spot the signs, rescue your risk of suffering from it and give you tips to overcome it.
Q. How do I know if I am suffering from burnout?
A. Burnout is a gradual process, and so can be hard to identify.
Common symptoms of burnout include:
- Feeling exhausted most of the time
- Frequent illnesses due to limited immunity
- Muscle pain
- Tension headaches
- Disrupted eating and sleeping patterns
- Frequent self-doubt or low self-esteem
- Low mood
- Loss of motivation and decreased satisfaction
- Less interest in social activities
Q. What is the difference between stress and burnout?
A. Burnout is the result of unrelenting stress, but should not be confused with stress itself.
Stress is often caused by too many pressures stacking up and this has a mental and physical impact.
However, stress does not prevent us from imagining that things can get better. People who are stressed often feel that if they can increase their control over the external pressures, the stress will reduce and life will be better.
Those suffering from burnout lose this sense of perspective. Hopelessness, emptiness and a complete loss of drive prevent those who are completely burnt out from seeing that things will improve.
While stress could be described as a frantic explosion, burnout is a withering constriction into nothingness.
Q. What causes burnout?
A. Although burnout often produces the same symptoms in different people, it is not always caused by the same things for everyone.
An over-demanding, high-pressure job is one of the most common causes of burnout. Receiving little recognition, having no control over what you do everyday and feeling unchallenged by your work can cause stress and, if it continues over a long period of time, burnout.
But burnout is not only caused by work. The combination of being overworked and undervalued increases the risk of burnout, whether the activity causing this strain is work, home demands, a mass of responsibilities or a hectic lifestyle.
Q. How can I decrease the risk of burnout?
A. Although some of the stresses we face are outside of our control, there are ways to decrease the risk of suffering from burnout. These ten tips will help you to reduce long-term stresses, reprioritise your life, and reduce your risk of experiencing complete burnout.
10 Tips to Avoid Burnout:
#1 Make time to socialise
#2 Get enough sleep
#3 Reduce work stress (where possible)
#4 Spend time relaxing
#5 Reduce some of your responsibilities at home and at work
#6 Delegate tasks to others where you can (you don’t have to control everything)
#7 Let go of perfectionism
#8 Build supportive relationships
#9 Embrace new opportunities and new people
#10 Embrace positivity
Q. How do I deal with burnout?
A. Pushing on through the exhaustion and stress of burnout will cause further emotional and physical damage. Once you recognise the signs, it’s important to learn how to pull yourself out of burnout.
10 Tips for Dealing with Burnout:
#1 Speak to Loved Ones
Connecting with those we love can boost our mood, even when we are suffering from burnout. Sharing how we feel with people we trust helps us to reprioritise and see things from a different perspective.
#2 Speak to Your Colleagues
Talk to your colleagues about work stresses before it becomes unbearable. Others might feel the same way or even have some solutions.
#3 Cut Out Negativity
Remove negative influences from your life - the job that is bringing you down, the friend that offers only negativity when you are suffering, the overly critical family member. Weigh up your relationships - they should have a larger positive impact on your life than negative. Manage your own negative thoughts too by asking yourself: “Will this matter in five years?”
#4 Do Something Meaningful
Do something meaningful to help restore your motivation. Volunteer for a charity, grow vegetables, take up crafting, help out a friend.
#5 Find Balance
Find some balance by prioritising your wellbeing. Finish your working day at a reasonable hour. Protect your evenings and weekends.
#6 Take a Break
Recognise when you need a break and look after yourself. Whether it’s a totally work-free weekend, a relaxing getaway or even a career break, take the break you need.
#7 Set Boundaries
When you return, set boundaries to protect your mental and physical health. Be firm about your working hours, the number of responsibilities you take on, and your protected time for relaxation and the things you enjoy.
#8 Look After Your Health
Eat healthily, exercise regularly, and sleep well. Feeling rundown is a part of burnout, but you can lessen the effects by looking after your body.
#9 Don’t Be Afraid to Make Changes
Try to make small, reasonable changes to improve your quality of life and health. But don’t be afraid to make big changes - to your job, your home life, your relationships - if the little ones don’t help to pull you out of your burnout. Nothing is more important than your health.
#10 Consider Therapy
If your burnout shows no signs of lessening and you have tried to make changes in your life without results, consider therapy - talking to an expert may be exactly what you need.
