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Make ADHD Your Superpower
This article aims to teach you how to utilize a practical framework to advocate for the support you need from coaches and other support providers;
January 30, 2022
Burnout: Warning Signs & How to Fight It
Feeling overwhelmed and drained recently? Your mind and body can only handle so much stress before hitting its limit. If you are continuously experiencing high stress levels and not doing anything to reduce them, it will eventually lead to being physically and emotionally burnt out. This can lead to a lack of motivation since you feel like you are continuously hitting a wall. Burnout happens gradually, so you may not recognize the symptoms immediately. However, once you have succumbed to burnout, it can really affect your ability to function and focus. So this week we are going to focus on identifying the signs and how to fight them.
So, What Is Burnout?
Burnout is a state of physical, mental, and emotional exhaustion that is caused by excessive stress. It can occur when you feel overwhelmed, emotionally drained, and like you are unable to meet demands. You begin to lose motivation and interest in activities as this stress continues. Burnout severely restricts your ability to be productive and can leave you feeling cynical, hopeless, and even resentful. These effects can pour over into aspects of your everyday life (home, social life, and work). Burnout can also lead to long-term health effects such as a lower immune system.
Stress, which is commonly confused with burnout, is having too much pressure and too high a demand on your physical and mental self. However, when people are stressed, they can get their lives under control and feel better. Burnout is about having not enough. When someone is burnt out, they are exhausted physically and mentally. They do not usually experience the relief that comes with a positive change in their situation.
Stress vs. Burnout
Stress
- Over-engagements
- Overactive emotions
- Loss of energy
- Leads to anxiety
- May cause premature death
Burnout
- Disengagement
- Blunted emotions
- Loss of motivation
- Detachment and depression
- May make it seem like life is not worth living
Symptoms
Feeling overwhelmed at one point or another is incredibly common. However, if it is consistent, you may likely be burnt out. Since burnout is gradual, the symptoms can be subtle at first and get worse over time. If you pay attention and find ways to reduce your stress, you can prevent larger problems. If you continue to ignore them, you will burn out.
Behavioral
- Withdrawing from responsibilities
- Isolating yourself
- Procrastination
- Using drugs or alcohol to cope
- Taking out your frustration on others
Physical
- Feeling tired and drained
- Lowered immunity
- Frequent headaches or muscle aches
- Change in patterns
Emotional
- Sense of failure
- Feeling helpless
- Loss of motivation
- Feeling detached
- Negative outlook on life
When you are struggling with getting through each day, it is time to do something about the burn out you are feeling.
Why Do We Experience Burnout?
Burnout can be attributed to many things in our daily lives. Anyone who feels overworked and underappreciated is at risk of burnout. However, burnout is not a direct result of work stress or having too many responsibilities. Sometimes it has to do with what you are doing in your downtime and your worldview. But let’s dive a little deeper.
Work Related Burnout
- Feeling as if you have too little control over your work.
- Working in a difficult or stressful environment.
- Having job expectations that are unclear or too demanding.
- Lacking recognition for your work.
- Working in monotonous or unchallenged positions.
Lifestyle Related Burnout
- Working too much and not giving enough time to hobbies and social activities.
- Taking on too much responsibility.
- Not getting enough sleep.
- Not having enough supportive or close relationships.
Personality Trait Related Burnout
- Perfectionism; believing nothing you do is good enough.
- Needing to be in control all the time.
- Type A personalities.
- Having a pessimistic view of life.
No matter where your burnout is stemming from, there are many steps you can take to reduce it.
Tips On Dealing With Burnout
Whether or not you are at your breaking point, trying to push through this level of exhaustion and stress will only cause more damage. Now is the time to pause and help yourself overcome these feelings so you can feel positive and healthy again. We like to think about dealing with burnout in terms of the “Three R’s”.
Recognize. Reverse. Resilience.
You need to look out for the signs of burnout, undo the damage, and build your resilience by taking care of yourself. The following tips will help you cope with symptoms and restore your sense of well-being.
Talk to People
This can be difficult when you are facing burnout, but being alone may make things worse. When we talk to others, it helps us see things more clearly and realize we are not alone. The person that you talk to may not ‘fix’ the issues, but if they are a good listener, venting may help you work through things on your own. Your family and friends are there to help support you and already have a level of trust established. If you are not willing to talk about what is burning you out, try spending time with these people to distract yourself. If you are looking for professional help, you can do that on Mental Treat!
Take Back Control
Burnout is difficult to cope with. It can feel like everything else is moving and you are just standing still. If you think outside factors are contributing to your burnout, you might blame these circumstances and have difficulty working to change the situation. You may not be able to control everything, but you can take control of your life and work to recharge.
In order to do this, try:
- Prioritizing. When you can take the time to figure what can wait until morning and what needs to be done immediately, you will relieve yourself of some stress.
- Leaving work at work. Establishing a healthy work-life balance is crucial to recovering from burnout.
- Being firm about your needs. Talk to others and let them know what you are experiencing and be open about what support you need in order to do and be your best.
- Delegating. No one can do everything on their own, so if there are tasks you can hand off to others, do so.
Change the Way You Look at Work
Whether you have a job that makes you feel rushed or unfulfilled, the best way to fight work related burnout is to quit and find a job that leaves you happy. Of course, this is not always possible. Whatever your situation, there are still many steps you can take to improve your situation.
- Try to find value in your work. Even if your job feels mundane, if you focus on how what you do helps others, you will feel empowered. Focus on what aspects of your job you do enjoy, no matter how small. When you are able to change your attitude towards your job, you can regain a sense of purpose and control.
- Make friends on the job. Having something that ties you to the workplace can help eliminate the monotony and limit burnout. Having friends at the office can help relieve stress and make the day better.
- Find balance in your life. If you really do not enjoy your job, find joy in other places (family, friends, hobbies). Focus on those parts of your life.
- Take time off if you need it. Burnout can feel inevitable, but if you take a full break from work, that can be really beneficial. Use your time to recharge and get yourself feeling good again!
Remember What Makes You Happy
Severe burnout can drain your energy and make it hard to enjoy tasks and activities. You may have lost your passion, but it is not gone forever. Try creating a list of things or activities that bring you joy! Some options include:
- Walks with friends
- Reading books
- Taking a bath
- Taking your children to the park
Try to make time for your activities every week and slowly enjoy tasks you used to enjoy!
A Word From Mental Treat
We hope these tips are helpful in your journey to fight burnout. If you need to reach out to someone, there is no shame in asking for help and taking care of yourself! Many people experience this and it does not reflect who you are as a person. Remember, bottling up your feelings will not help you move forward and may make you feel worse. Having people to talk to (professional or peer) is always the best way to cope. Be sure to check out our other blogs for more helpful tips and guidance!
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