Burnout is an increasing common phenomenon in our fast-paced, achievement- oriented society. According to the American Psychological Association, there has been a 38% increase in employees experiencing burnout since 2019, that is nearly 3 in 5 employees. The most common symptoms are work-related stress, lack of interest, motivation or energy and lack of effort in the workplace. As a young adult, I have come to understand that burnout is not just based on the feeling of being tired or stressed; it is a state of emotional, physical and mental exhaustion that is caused by prolonged and excessive stress. Burnout can occur when you feel overwhelmed, emotionally drained and unable to meet constant demands. It is crucial for us to recognize and address burnout in order to maintain our mental health and overall well-being. Burnout is a serious issue that affects many people, but it is manageable and preventable with the use of right strategies. As therapists, we are continuously learning and applying these principles to not only help future clients, but also maintain our own mental health. The following will explain how burnout can affect us, how to recognize the signs or symptoms, learning strategies that help to manage it and how to prevent burnout.
The Anatomy of Burnout
Burnout does not happen overnight; it often creeps up on us gradually. It disguises itself as daily stress until it becomes unmanageable. There are three primary dimensions to burnout; emotional exhaustion, depersonalization and reduced personal accomplishment.
- Emotional Exhaustion – this is the depletion of emotional resources that can lead to the inability to cope. People often feel drained, trapped and/or unable to face another day.
- Depersonalization – this involves developing a pessimistic attitude towards work and those that you work alongside. This is a method of distancing yourself from stress, however it leads to a lost sense of empathy and compassion.
- Reduced Personal Accomplishment – This is the tendency to evaluate negatively evaluate the self-work, feeling insufficient in regards to the ability to perform your job and creating negative professional self-esteem
Recognizing the Signs
Self-awareness is very important as this can help us to recognise the early signs of burnout. Burnout can happen to anyone, even those that understand what it is and how to manage it, even therapists! This can help to prevent it from becoming a chronic issue, the following is some common symptoms:
- Chronic fatigue and insomnia
- Forgetfulness and impaired concentration
- Physical symptoms like headaches or stomach aches
- Increased irritability and emotional volatility
- Withdrawal from responsibility and social interactions
- A sense of failure and self-doubt
Strategies for Managing Burnout
The management of burnout involves both immediate relief strategies and long-term lifestyle changes. The following states some evidence-based approaches:
- Set Boundaries – this includes learning to say no and setting limits to your workload. This can be difficult for over achievers; however, it is essential for maintaining balance.
- Practice Self-Care – regular physical activity, health balanced diet and proper sleeping cycles are fundament. It is also good to engage in activities that you enjoy and that relax you to replenish your energy.
- Mindfulness and Relaxation Techniques – meditation, deep breathing exercises and yoga can help to reduce stress and promote mental clarity.
- Seek Support – understanding that it is okay to reach out to our support systems whether it is family, friends or mental health professionals. Sometimes, just talking about what you are experiencing can help to relive some stress and offer new perspectives.
- Time Management – learning to prioritize tasks and break them into manageable chunks. To help us, we can use tools like planners or digital calendars to keep track of deadlines and reduce the feeling of overwhelm.
- Professional Development – we can engage in continuous learning to keep your work interesting and fulfilling. This can help to rediscover your passion and provide a sense of purpose.
- Cognitive Restructuring – this involves challenging and changing negative thought patterns that contribute to the feelings of burnout. We can focus on cognitive-behavioural techniques to help with this.
Preventing Burnout
Prevention is the first step, and it is often easier than the cure. Integrating preventative measures into our daily routines can help to maintain a healthy balance and avoid burnout. The following are some prevention strategies:
- Regular Check Ins – evaluate your workload, stress levels and overall satisfaction periodically.
- Work-Life Balance – Ensure that you have healthy boundaries between work and your personal life, make time for hobbies, social activities and relaxation.
- Self-Reflection – assess your goals, values and alignment of your daily activities with these. This helps to stay true to what genuinely fulfills you.
- Build Resilience – develop coping mechanisms that can help you bounce back from setbacks. This can include fostering a positive mindset, building strong social connections and practicing gratitude.
- Create a supportive environment – create an environment that supports your well-being, this can include advocating for organizational changes or arranging personal space to promote relaxation and joy.
Remember, taking care of yourself is not a luxury – it is a necessity. By recognizing the steps early and implementing effective strategies, you can prevent burnout and lead a more balances, fulfilling life. Contact us today at Rebound Total Health to help guide you through this journey and work with you to prioritize your mental health.