BURNOUT AND HOW TO COPE
By Erinn Williams, LCPC
Feeling exhausted? Lethargic? Do basic work tasks make you feel pessimistic? Maybe you’re so stressed that you find yourself snapping at close friends or family members? If you answered YES to these, you might be experiencing burnout.
Traditionally, we equate burnout with work, but, the effects of it can be felt across multiple areas of your life. When we are always on the go, there are times that our adrenaline is so amped up, that we feel alert and check everything off of our to-do lists. But, when this is a constant occurrence, without any sort of rest or personal time, burnout can become very real.
While burnout isn’t a medical condition, it’s defined as “physical, emotional or mental exhaustion accompanied by decreased motivation, lowered performance and negative attitudes towards others and yourself,” by the APA Dictionary of Psychology. It wasn’t until 2019 that it was officially recognized as an “occupational phenomenon” by the World Health Organization.
When so many of us try to be accessible 24 hours a day - especially when a lot of us WFH - it can make saying NO difficult. Disconnecting in a technology-filled world can also make things more burdensome.
SIGNS OF BURNOUT
Burnout can look different for everyone. It can be caused by feelings of being overworked or under-challenged; time pressure constraints or even experiencing constant conflicts with peers at work. When we commit ourselves to so many things, but ignore our own needs, we can become overextended.
When we also feel like we have no control over our workload and struggle with a work-life balance, we can be at risk of burnout. Common signs include:
It's hard to focus or finish daily tasks
Acting impatient or irritable with those around us
Not feeling satisfied about personal achievements or wins
Your sleep habits change and you constantly feel tired
Physical issues including headaches or stomach problems
Being extra critical on yourself and your performance
Constantly worrying about something bad happening
Many of these symptoms overlap with depression and other anxiety disorders, so it can be tough to recognize burnout. If these feelings diminish once you get away from your work setting, it can point towards burnout vs depression. Depression symptoms don’t necessarily disappear when you remove yourself from the situation at hand.
HOW TO COPE
Oftentimes, we don’t realize we are burnt out until we’ve gone from tired to so exhausted that functioning daily is just difficult. Recognizing that you are experiencing burnout is sometimes the first step in improving your mental health. If it isn’t addressed, it can compromise your work and relationships with those closest to you.
Try to remember that you can only change what you have control over!
Making your mental health a priority is a great place to start. Having a safe space to talk with a trained professional can be life-changing to normalizing the stressful experiences that burnout can cause. Sure, sometimes stress is unavoidable, but that doesn’t mean there aren’t ways to accept and manage it!
Try setting alarms when it’s time to stop a task or work project. To-lists are also important when it comes to aiding you in the process of getting things done, without overstepping boundaries.
It can be tough to find the energy to work out when your tank is already running on fumes. You don’t even have to go to the gym to fit some physical activity into your day that will provide multiple mental and physical health benefits! Take the stairs instead of the elevator, take your kiddos to the park or even take a walk around the block on your lunch break.
Mindfulness is another great concept that helps us be emotionally present. Breathing exercises can be done at the comfort of your desk, couch or when driving your car! I might be doing them right now and you don’t even know 😊
When work-life boundaries are hazy, it can be tough to separate your personal life from your profession. Establishing a healthy routine can be crucial to coping with burnout. Sleeping, your water intake and diet and your social schedule are just as important as work-time. Schedule time for hobbies and relaxation! Creating boundaries can take work, but once you get into the groove of things, accept that pressing stop sometimes is necessary - you'll be closer to achieving your goals.
SETTING BOUNDARIES
With remote work at an all-time high, the boundaries between your personal and professional life can be blurred. One of the best things to mitigate burnout is to define the boundaries between the two! You don’t always need to check and respond to emails at 10pm on a Monday night. You can turn off notifications on your phone during off-work hours so you can focus energy on YOU and the people/things that bring you happiness.
Learn to say NO! Once you establish your boundaries and priorities at work through clear and honest communication, realize that saying no is completely acceptable. Take your lunch break, consider turning down that new project or decline a meeting invite if you are overbooked. Being able to say no is a powerful skill that can keep your goals and boundaries in line!
You’ve also earned the right to take a break every now and then. Sure, it can be challenging to step away from your responsibilities at work and request time off or take a mental health day, but sometimes resting and re-energizing your mind and body can do so much good upon your return! Remember, you deserve the opportunity to unplug your mind and body.
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Recovering from a burnout can be overwhelming - but it is possible to move past it! Establishing a routine, recognizing burnout symptoms and holding yourself and others accountable for your boundaries are all actions that can help you stay in-sync!