How To Prevent Burnout
Burnout is not an official medical diagnosis, but it is a real condition brought on by any long-term stressor, paired with feeling stuck and unappreciated. It is most common when work stress, long hours, constant challenges, and little to no downtime pile up. Other common sources of burnout include being the primary caregiver for a family member, chronic health conditions, financial challenges, and parenting (especially solo parenting).
The lesser-known causes of burnout are unhealthy relationships, when your work doesn’t match your values, and the constant stream of news on our social media feeds. Having a demanding boss, overbearing parents, or a friend who constantly complains or causes fights can make someone feel stuck and add stress around social connections and expectations. It is hard to dedicate time and effort to a job you don’t believe in. You can definitely start feeling stuck, like it doesn’t matter or won’t change anything. Just like the constant source of news these days. Hearing about a devastating earthquake, flooding, or forest fire is scary, especially if we see chilling videos or images coming from disaster or war zones. These types of long-term stress can lead to physical symptoms.
Symptoms show up in three ways: physically, in daily functioning, and emotionally. One of the biggest physical signs is being exhausted. No matter how much sleep you get, you rarely feel energized or refreshed when you wake up. This could be paired with getting no sleep (insomnia) or sleeping way more than you usually do (hypersomnia). Another sign of burnout is getting frequent headaches, stomachaches, or catching a cold often. The exhaustion and a slow immune system can affect your daily functioning. You may find you are missing deadlines, making mistakes you usually catch, or forgetting important details. Everyday tasks, like showering or doing dishes, start to feel overwhelming or impossible, so you avoid them. The exhaustion paired with limited functioning and a sense of overwhelm definitely affects your mood. You may be more irritable or numb. Or every emotion feels in overdrive. Symptoms usually increase gradually, so it can be difficult to know when you are either approaching burnout or are already burnt out. It could be helpful to track when symptoms show up and how long you experience them. Taking these results to a doctor or therapist can help find an optimal treatment plan.
There are things you can do before seeing a professional. If you are approaching burnout, the best thing you can start doing is prioritizing rest and finding a sense of fulfillment. There are always a hundred things to get done in a day or a week. Try taking some time to sit with your to-do list (see my blog on that here) and choose one or two tasks that must be done soon. Focus your day, or week, on completing those tasks. The rest of the list can wait until tomorrow or next week. Try building in a break in between tasks or appointments. Take some time to make a cup of coffee or take a few deep breaths. You could even schedule a brief walk or a few minutes of bird watching! Another important thing to work on is building work/ life balance. Designate working hours (or locations) and stick to them. I work from 9 to 5 on weekdays and take weekends off. Emails are monitored, but I don’t respond on weekends, and very rarely after 5 on a weekday. These goals can help with feeling overwhelmed and ease anxiety around tasks. The other key aspect is slowing down your mind and body. Having a daily routine, like getting up at the same time and having a breakfast ritual before sitting down to work or heading out, can also ease anxiety and reduce stress. You know what to expect on an average day. Practicing mindfulness and exercising are also excellent for reducing stress. Doing meditation or carefully drinking a cup of coffee can help with relaxation and focus. Exercise, like daily stretches or walks, helps direct excess energy or nerves after a long or busy day. Lastly, it is important to find a sense of fulfillment outside of responsibilities, whether they be work or life. Volunteering with an organization whose mission you support can fill your sense of purpose. Sitting down for deep talks with your partner or friends can ease your sense of isolation. Finding a hobby you enjoy can help you relax and take your mind off of your stressors for a little while.
The above are skills that take time to implement. If you are already deeply exhausted and overwhelmed, the above may just feel like another never-ending list of tasks you have to do. The priority when you are already burned out is to reduce the source of stress and rest. Setting new habits and personal goals can come after you’ve regained energy. The first thing to do when you recognize you are burned out is to identify the stressor and reduce it. Long hours? Commit to working 9 to 5, or whatever makes sense for your job. Never-ending to-do list? Figure out what your priorities are and don’t take on any other tasks until they are done. Reducing time spent scrolling social media or time spent with a particularly draining person can also reduce that stress. The challenge will be sticking to your new boundaries. The next best thing you can do is optimize your sleep schedule and stick to sleep hygiene. Go to bed and wake up at the same time. Avoid screens or hard labour before bed. If you are still struggling, then going to your doctor or a therapist can greatly benefit you. They will have the tools you need to get better and can guide you through your recovery. There is no shame in needing help; we all need it from time to time.
Burnout can creep up on you quickly. The main goal is to notice when you are starting to feel drained and take steps to optimize your health and well-being. If your tasks are starting to feel overwhelming, I can help take things off your plate. Reach out and we can figure out how I can help!
