What is Burnout?
At some point or the other, our lives get pretty busy. Many of us hold multiple roles as employees, students, business owners, caretakers, partners, and parents. At times, we may even get so busy that we forget to take a step back. During these times of “extra business,” is when burnout can occur.
There is much debate on burnout and precisely what it means to experience burnout, making it much more challenging to identify when it occurs. For this article:
Burnout is defined as, “the state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress”.
Signs and Symptoms of Burnout
Burnout does not occur overnight; it is often a gradual process. The signs are often overlooked and maybe even attributed to other concerns. However, with early recognition, you can slow down or completely prevent burnout from happening.
Physical Signs:
Feeling tired and drained most of the time
Lowered immunity, frequent illnesses
Frequent headaches or muscle pain
Change in appetite or sleep habits
Behavioral Signs:
Withdrawing from responsibilities
Isolation
Procrastinating, taking longer to get things done
Using food, drugs, or alcohol as coping mechanisms
Irritability, often taking out frustrations on others
Skipping work or coming in late and leaving early
Emotional Signs:
Sense of failure and self-doubt
Feeling helpless, trapped, and defeated
Detachment, feeling alone in the world
Loss of motivation
Increasingly cynical and negative outlook
Decreased satisfaction and sense of accomplishment
What Causes Burnout?
Burnout is often associated with work. However, anyone who feels undervalued, under-appreciated, and overwork is at risk for burnout. This could be the stay-at-home mother running errands, tending to housework, and taking care of children, or the student who has assumed multiple responsibilities while still balancing roles as a student, worker, and athlete.
Work-related causes of burnout:
Lack of recognition or reward for doing good work.
Feeling like you have little autonomy over work.
Unclear or overly demanding job expectations
Doing work that is unchallenging and monotonous.
Working in a high-pressure, chaotic environment.
Personality Traits that influence burnout:
Individuals with perfectionistic traits, perfectionism.
Pessimistic view of yourself and the world.
People who struggle with control and have difficulties delegating responsibilities.
Type “A” personality, high achievers.
Lifestyles that Influence Burnout:
Overworking, without having time for rest, socialization, and other basic needs.
Not having close support systems.
Taking on too many responsibilities without seeking help from others.
Lack of sleep, or restful sleep.
Are you heading towards burnout? Or maybe you are experiencing burnout?
Psychologists Herbert Freudenberger and Gail North outlined the 12 Stages of Burnout.
12 Stages of Burnout
The Compulsion to Prove Oneself
2. Working Harder: the inability to turn off work mode.
3. Neglecting Needs: this may look like neglecting basic needs such as sleep, disrupted eating patterns, lack of socialization
4. Displacement of Conflicts: problems are often dismissed, the individual may feel panicked, threaten, or jittery.
5. Revision of Values: values are ignored or skewed, may feel that hobbies or rest is irrelevant or dismiss family and friends.
6. Denial of Emerging Problems: may deny new problems, blame others, experiencing aggression and hostility.
7. Withdrawal: withdrawing from social life and interaction with loved ones.
8.Odd Behavioral Changes: memory loss, lack of concentration, heightened sensitivity.
9. Depersonalization: loss of contact with self and own needs.
10. Inner Emptiness: feeling empty inside may turn to addictive behaviors such as overeating, overspending, sex, alcohol, or drugs.
11. Depression: increasing feelings of hopelessness, lack of interest, and meaninglessness.
12. Burnout Syndrome: Mental or physical exhaustion – symptoms require medical or mental health care.
How to Overcome and Recover from Burnout
Recognize the signs of burnout: Often, to make the changes we need, we must be self-aware of what is happening. Become familiar with the symptoms of burnout and how they may show up in your life.
Find the source: Take a moment to reflect on the areas that are causing triggers; it is your job, new responsibility, caring for a loved one, or rigorous academic schedule. At the same time, you may not be able to eliminate the source. You can identify, and therefore create strategies that may help you become less burnout.
Identify immediate changes you can make: This may look pretty different for everyone, especially if you struggle with people-pleasing or in a situation where there is not much room for you to change your schedule. A helpful tip is to write down everything you have planned, such as appointments, assignments, and other obligations. Rank them on the level of importance and necessity. For instance, is it necessary to take on every project at work in the hope of promotion? Try canceling, rescheduling, or delegating tasks when you can. You will be surprised how once cancellation can bring so much relief!
Reach out to people: Often, when we are stressed, we may isolate ourselves. However, this further increases the chance of experiencing burnout. Having a support system of friends, family members, partners, and peers can allow you to discuss your feelings and even possibly offer solutions. I get it. Opening up to people can be difficult, especially when you are worried about what they may think. However, reaching out is one of the biggest signs of courage.
Set boundaries: Allow yourself to set limits on the time you choose to give to others. Saying “No” can be pretty challenging for some of us. However, remember every time you say “Yes” to something you really can’t take on, you are doing a disservice to yourself and ignoring your own needs.
Practice self-compassion: Self-compassion allows us to have the same compassion we often give to others. Think about what you would say to a friend that is experiencing difficulties. Self-compassion allows us to be kind and understanding when confronted with our challenges by acknowledging that human experience is shared and imperfect.
Pay attention to your physical and emotional needs: People could take off days as they please and dedicate their week to relaxation in the perfect world. However, you can still make time to practice self-care. Self-care is not a luxury. Self-care is necessary for survival. Some strategies may look like: making sure you are getting enough sleep, turning off your phone after a certain time, getting physical activity at least daily, drinking water, or practicing relaxation techniques such as yoga, meditation, or mindfulness activities.
Talk to a therapist: When you experience burnout, it may be challenging to pull yourself out of it, significantly if it has impacted your daily functioning. During therapy, you and your therapist can identify the cause of burnout, explore healthier coping methods, and navigate any additional challenges contributing to burnout. If burnout has resulted in feelings of depression- it is essential to seek professional help if you are experiencing:
Signs of depression:
• Loss of interest or pleasure of activities once enjoyed
• Changes in appetite, weight loss, or gain
• Loss of energy
• Feeling worthless or guilty
• Difficulty thinking, or with concentration
• Thoughts of death or suicide
Reach Out to a Burnout and Anxiety Therapist in Fayetteville, NC Today!
The Virtual Couch specializes in chronic illness and pain counseling, anxiety therapy, grief and loss therapy, disability counseling, depression therapy, and Brainspotting. These services are available via online counseling in North Carolina from Raleigh, Cary, Greensboro, Winston-Salem, Durham, Chapel Hill, Wilmington, Greenville, Charlotte, or Asheville. You can also check out The Virtual Couch’s Blog to learn more information related to chronic illness, chronic pain, depression, anxiety, grief & loss, and other therapy related topics. If you are ready to begin, just follow these quick steps:
1. Contact The Virtual Couch for a free 15-20 minute consultation.
2. Meet Patricia, an online therapist. .
3. Begin effective online counseling from the comfort of your home.
