HOW TO IDENTIFY AND PREVENT BURNOUT
Stress is the body’s natural response to a perceived threat. But when stress becomes chronic and long-term, it can lead to a state of burnout, which refers to physical and mental exhaustion that leaves you feeling overwhelmed, drained and unable to carry on effectively. Prolonged stress can be due to a variety of reasons, some of the most common reasons being pressure at work, strains in one’s relationships, taking responsibility for one’s own poor health or that of a loved one, or the struggle to juggle personal and professional life. No matter what the cause, burnout can make you feel like you’re constantly fighting against a current instead of flowing with it.
Here are some common signs to indicate that you may be experiencing burnout:
Exhaustion and general fatigue are the first and strongest signs indicating burnout
Decrease in sleep quality or quantity – finding it hard to fall asleep or stay asleep
Lack of purpose, feeling of meaninglessness or worthlessness, reduced job satisfaction
Lack of energy and creativity at work, monotony, simple tasks seeming more tedious
Cynicism and losing a sense of the bigger picture behind your efforts
Anger outbursts, irritability and mood swings or complete emotional numbness
Excessive use of alcohol, or drugs in order to cope with the stress
Gastrointestinal and digestive troubles, a weaker immune system so you get sick quick and frequently
Anxiety, reduced concentration and motivation levels, procrastination
It is important to understand that different people have different thresholds for tolerating stress. Nonetheless, no matter who you are, burnout generally indicates that a relatively long period has gone without addressing it. In other words, burnout is like a car running on low fuel and is currently running on fumes or has stopped completely. Repairing the damage is much harder and more expensive than if the problem had been addressed earlier. It is similar with burnout; prevention is better than cure.
Strategies to prevent burnout include the following:
Do not ignore the signs. Stress invariably reflects on your body and your mental state. The mere recognition and awareness of stress and the effects it is having is the first step. Make it a habit to check in with your body throughout the day: How are you feeling? Do you need a break?
Get the basics back in order, such as balanced meals, exercise and good sleep habits. No matter how busy or stressed you are, make these fundamental needs a priority and on a schedule, which will help you endure the period of stress without leading to burnout.
Ask for help. All too often, people miss out on the cues their body is giving them due to a mixture of denial, a misconception that they can handle it and a stubbornness to take help from others. Do not be afraid to ask for help, delegate tasks and take a break.
Do not go for short-term gain at the expense of long-term loss. Spreading yourself too thin is not doing you or your work any favours in the long run. Work will always come your way, there will always be “just one more thing” on your to-do list, there will always be another demand to meet
Pace yourself, because working too intensely for too long comes at the cost of physical and emotional well-being. Don’t ignore the signs of stress and make the wiser choice: prevent burnout by addressing your stress appropriately when it is happening.
Author: Debanjali Saha
Debanjali Saha is a counselling psychologist who works primarily with young adults using a compassion-focused approach in therapy. She is very passionate about Self-Compassion, a topic she has been researching since 2014. She has started a wellness community called Couch of Compassion, where she tries to help people relate to themselves with kindness through her writing and workshops.
