“Many of us have been running all our lives. Practice Stopping.” ~ Thich Nhat Hanh
Overview
Burnout. So fun, right? Just kidding.
I’ve been there. You’ve been there. We’ve all been there. It’s a part of being human. It’s bound to happen at some point, but we can do a lot to prevent it. And there’s a lot we can do to help simmer things down in those hot moments.
Many different types of burnout can happen in various settings. You may have experienced some of these:
Social burnout - exhaustion from having to engage in social interactions
Academic burnout - fatigue from rigorous and demanding academic tasks
Physical burnout - tiredness from physical activity
Caregiver burnout - stress from the responsibility of caring for others
Digital burnout - overwhelm caused by constant use of digital devices
Creative burnout - exhaustion and a feeling of “stuckness” when creativity is necessary for success
Emotional burnout - Exhaustion from navigating challenging emotions
Occupation burnout - Fatigue from demanding tasks and long hours at work
Signs of Burnout
Emotional & Psychological Signs:
Increased anxiety and/or depression levels
Emotional numbness, increased irritability, and/or more immense emotions
New feelings of low self-esteem and self-worth
Loss of motivation or interest in things that previously brought enjoyment
Reduced satisfaction and reduced sense of accomplishment
Physical Signs:
New onset of physical fatigue, tiredness, insomnia, or exhaustion
Headaches or muscle pain
Appetite changes or weight fluctuations
Behavioral Signs:
Withdrawal from activities that previously brought interest or withdrawal from daily responsibilities
Increased levels of procrastination and challenges with maintaining previously-normal levels of productivity
Cognitive Signs:
Trouble concentrating on tasks/information/conversations with others
Increased levels of forgetfulness
Trouble making decisions (also known as decision-burnout; see our blog post on decision-making for more information)
Repetitive negative thought patterns
Confusion
Why is burnout so common?
Burnout can be common because it can be caused by so many different factors. All it takes is one “reason” or “trigger” for an individual to experience burnout, and there are so many different ways that it can manifest.
In a society that values productivity and high levels of efficiency, we are getting more done and achieving more. With these higher levels of productivity and getting “more done,” there is more room for burnout.
Burnout can be caused by either internal or external factors, making it not entirely in our control and increasing the risk for burnout. For example, internal factors that we can personally change but that cause burnout can span so many different factors. These factors may include perfectionism, challenges with delegation, lack of coping mechanisms, high expectations, negative self-talk, lack of self-care, over-commitment, fear of failure, imposter syndrome (see our blog post), and anxiety. External factors may include high workload, long working hours, unclear expectations, social isolation, digital overload, and many responsibilities. With so many factors that can cause burnout that are both in and out of our control, burnout becomes much more common.
How can we prevent burnout? How can we manage it?
We can prevent burnout with a variety of strategies. Nourishing ourselves by getting enough sleep, eating, and finding moments for relaxation and physical activity is a great start. Setting boundaries and reasonable expectations and goals is critical. Being willing to ask for help and creating a support system can be helpful. Finding opportunities to delegate and communicate with those around you is also worthwhile. When in doubt, re-evaluate and see if you can adjust any components of your workload and responsibility (which can be the most challenging part!). Take breaks, and remember the value of friendships (see our blog post!).
In conclusion…
Burnout can feel challenging, and it is! It is essential to acknowledge that it can happen to anyone and everyone, and there are components in our control that can help manage and prevent it :)
Comments