Preventing Burnout
The term "burnout" was originally coined to describe those under extreme stress working in helping fields, like doctors and nurses. Today, however, anyone can experience burnout. This includes students, parents and other caregivers, business owners, and more. Burnout is defined as exhaustion on a physical, mental, and/or emotional level that can impact every area of life. Harvard Business Review reports that burnout is linked with coronary artery disease, hypertension, sleep disturbances, depression, anxiety, and increased alcohol and drug use.
What are the signs of burnout? Physical symptoms can include fatigue, muscle pain and other somatic symptoms, changes in sleep. Emotional symptoms can look like feeling helpless and detached, guilt, irritability, loss of motivation, and having self-doubt. Behavioral symptoms can look like isolation, aggression, procrastination, and avoiding one’s job by showing up late, leaving early, or even quitting. Of course, there are many other potential signs; these are just a general idea of what you can keep an eye out for.
What typically causes burnout? Many factors play a role! Oftentimes, it stems from one’s place of work. This could include demanding expectations, having to work extra hours, lack of recognition, or working in a fast-paced and overwhelming environment. But it doesn’t have to be confined to just the workplace, anyone can experience burnout, even in their everyday life. Things like a lack of a support system, having perfectionistic tendencies, not having enough time for socializing and relaxing, lack of sleep, having a pessimistic view, feeling the need to be in control, and taking care of family members and household responsibilities can all have an impact.
Is burnout the same thing as stress? Nope! There is a difference between the two. Stress can be viewed as when there is too much, like too many things to do or too much of a demand to handle. Burnout, on the other hand, can be seen as not enough, such as not enough rest or not enough motivation. Burnout is often the result of excessive stress – when a person feels overwhelmed with how much weight is on their shoulders, it often uses up their energy, leaving them feeling drained. Stress tends to be more physically damaging, while burnout is more emotionally damaging.
So, how can this be prevented? One of the most important steps to take is to reevaluate your priorities. This can be done by setting clear boundaries so you only take on what you can handle at the moment, going to bed earlier to get extra sleep, taking a day off from work, having a phone-free day, engaging in a fun hobby, or practicing breathwork and other mindfulness exercises. Other beneficial steps include reaching out to loved ones for support or joining a community group, aiming to move your body everyday like going for a walk to clear your mind, and working to stick to a balanced diet to boost your mood and regain energy.
-Written by Kristen Aufiero, Clinical Counseling Intern