Do you ever feel like you are running on empty? Can't find the motivation or energy to finish or even start projects you know that you need to accomplish? These may be early signs of burnout. Since the pandemic, the term usage has become more widespread. That could be because in the first year of the pandemic there was a 25% increase globally in anxiety and depression, with young adults and women experiencing it the most. However, burnout is not a blanket term for when you’re just not feeling it, and doctors want you to understand why.
According to the World Health Organization, burnout is categorized as a syndrome caused by chronic workplace stress. Experts say that the redefined definition allows those who suffer from burnout to be taken more seriously. There are three main points when categorizing burnout:
- Exhaustion or lack of energy
- Increase in negativity related to one’s job
- Reduced efficiency at work
While burnout is not defined as a medical condition, it can have an impact on other aspects of your life. Doctors say that being aware of the signs and focusing on fixing the environment rather than the individual is key to combating burnout. Though it can be hard to recognize the early signs of burnout, it is important to stay aware and take steps to ensure that your mental well-being is top priority.
Symptoms of burnout can range from physical and emotional to behavioral. Doctors say that burnout is a gradual process that can be prevented by being aware of the symptoms, monitoring stress levels, and acting when stress levels rise. Here are some red flags to keep an eye out for:
- Frequent feeling of tiredness
- Frequent headaches
- Loss of motivation
- Increase in a negative outlook
- Reoccurring sense of failure
- Taking your frustrations out on others
- Skipping, leaving early, or showing up late to work often
It is important to remember that although burnout can stem from constant stress, they are different things. You can boil them down to two points: Stress originates from things being “too much”, such as too many emails, too much pressure, and too many tasks. Burnout originates from “not enough” of things such as not enough time, or not enough energy. However, officials say there are steps you can take to reduce your stress and therefore prevent burnouts. Here are some tips:
- Create a healthy work-life balance: since many companies have gone virtual, or hybrid employees have a harder time saying “no” or drawing a line. It is important to set boundaries with yourself about when you are on “work mode” and when you are not. By setting and respecting these boundaries, you tell your brain, "It is time to disconnect.”
- Speak to a professional: a person does not need to go to therapy once something has happened. Speaking to a therapist can help you keep your mental health top of mind and focus on tasks to prevent you from burnout. Check out this self-care check in on the benefits of therapy.
- Schedule some “you time”: if it is a walk outside, grabbing a cup of coffee, or a quick meditation-you deserve to rest. Taking a step away from your computer or desk will force your brain to slow down and allow you to focus on yourself for a few minutes.
- Practice mindfulness: taking a moment to check in on yourself has proven to be beneficial for your mental health. Not sure where to start? Check out this beginners guide to mindfulness.
- Find something you love: hobbies are healthy distractions from stress and can help to spark creativity and joy. It could be a small hobby like listening to your favorite playlist on Spotify, or a creative outlet like painting. Or this could be the perfect time to start a new hobby.
If you are struggling, know that there is hope in help. If you are concerned about burnout, contact your primary doctor to seek out professional help.
Resources:
https://health.clevelandclinic.org/signs-of-burnout/
https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
Categories: Be A Friend Resources - Self-Care Resources