Preventing Burnout
If constant stress has you feeling disillusioned, helpless, and completely worn out, you may be suffering from burnout. When you are burned out, problems seem insurmountable, everything looks bleak, and it is difficult to muster up the energy to care—let alone do something about your situation. The unhappiness and detachment burnout causes can threaten your job, your relationships, and your health. But burnout can be healed. You can regain your balance by reassessing priorities, making time for yourself, and seeking support.
What is burnout?
Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed and unable to meet constant demands. As the stress continues, you begin to lose the interest or motivation that led you to take on a certain role in the first place. Burnout reduces your productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give. Most of us have days when we feel bored, overloaded, or unappreciated; when the dozen balls we keep in the air are not noticed, let alone rewarded; when dragging ourselves out of bed requires the determination of Hercules. If you feel like this most of the time, however, you may be flirting with burnout.
You may be on the road of burnout if:
- Every day is a bad day.
- Caring about your work or home life seems like a total waste of energy.
- You are exhausted all the time.
- The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
- You feel like nothing you do makes a difference or is appreciated.
The negative effects of burnout spill over into every area of life—including your home and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it is important to deal with burnout right away.
Causes of burnout
There are many causes of burnout. In many cases, burnout stems from your job. But anyone who feels overworked and undervalued is at risk for burnout—from the hardworking office worker who has not had a vacation or a raise in two years to the frazzled stay-at-home mom struggling with the heavy responsibility of taking care of three kids, the housework, and her aging father.
But burnout is not caused solely by stressful work or too many responsibilities. Other factors contribute to burnout, including your lifestyle and certain personality traits. What you do in your downtime and how you look at the world can play just as big of a role in causing burnout as work or home demands.
Work-related causes of burnout
- Feeling like you have little or no control over your work
- Lack of recognition or rewards for good work
- Unclear or overly demanding job expectations
- Doing work that is monotonous or unchallenging
- Working in a chaotic or high-pressure environment
Lifestyle causes of burnout
- Working too much, without enough time for relaxing and socializing
- Being expected to be too many things to too many people
- Taking on too many responsibilities, without enough help from others
- Not getting enough sleep
- Lack of close, supportive relationships
Personality traits can contribute to burnout
- Perfectionistic tendencies; nothing is ever good enough
- Pessimistic view of yourself and the world
- The need to be in control; reluctance to delegate to others
- High-achieving, Type A personality
Warning signs and symptoms of burnout
Burnout is a gradual process that occurs over an extended period of time. It does not happen overnight, but it can creep up on you if you are not paying attention to the warning signals. The signs and symptoms of burnout are subtle at first, but they get worse and worse as time goes on.
Think of the early symptoms of burnout as warning signs or red flags that something is wrong that needs to be addressed. If you pay attention to these early warning signs, you can prevent a major breakdown. If you ignore them, you will eventually burn out.
Physical signs and symptoms of burnout: feeling tired and drained most of the time; lowered immunity, feeling sick a lot; frequent headaches, back pain, muscle aches; change in appetite or sleep habits.
Emotional signs and symptoms of burnout: sense of failure and self-doubt; feeling helpless, trapped, and defeated; detachment, feeling alone in the world; loss of motivation; increasingly cynical and negative outlook; decreased satisfaction and sense of accomplishment.
Behavioural signs and symptoms of burnout: withdrawing with responsibilities; isolating yourself from others; procrastinating, taking longer to get things done; using food alcohol or drugs to cope; taking out your frustrations on others; skipping work or coming in late and leaving early.
Dealing with burnout: the Three “R” Approach
- Recognize: watch for the warning signs of burnout
- Reverse: undo the damage by managing stress and seeking support
- Resilience: build your resilience to stress by taking care of your physical and emotional health
Differences between burnout and stress
Burnout may be the result of unrelenting stress, but it is not the same as too much stress. Stress, by and large, involves too much: too many pressures that demand too much of you physically and psychologically. Stressed people can still imagine, though, that if they can just get everything under control, they will feel better.
Burnout, on the other hand, is about not enough. Being burned out means feeling empty, devoid of motivation, and beyond caring. People experiencing burnout often do not see any hope of positive change in their situations. If excessive stress is like drowning in responsibilities, burnout is being all dried up. One other difference between stress and burnout: while you are usually aware of being under a lot of stress, you do not always notice burnout when it happens.
The Have I Got A Problem website is a free online resource to help people better understand any issues or concerns they may have about mental health or addiction. The website includes resources specifically focused to; general Mental Health, Depression, Stress, Anxiety, Insecurities, Self-harm Schizophrenia, Bipolar, Anger Management, Eating Disorders, Coping, general Addiction, Alcohol, Smoking, Gambling, Drugs, Cocaine, Heroin, Marijuana (Cannabis) Ecstasy, PCP, Mephedrone, Ketamine & Crystal Meth.
The site was created to give the public information to help them understand mental health and addiction issues and to assist people in making better informed decisions about their life and personal choices.
www.haveigotaproblem.com was created and is run by 'Advising Communities’, which is a UK registered charity (Charity No. 1061055)
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