Burnout
Burnout is a state of chronic stress where a person feels emotionally, mentally, and physically exhausted. They lack the energy and motivation to work or participate in life and tend to be absent from work more often.
This is partly because people with burnout have a weaker immune system, making them more susceptible to illnesses. Additionally, individuals with burnout syndrome suffer from various muscle tensions and pains, resulting in reduced workplace efficiency.
It’s not surprising – studies show that 23% of employees often or always feel burned out at work, and 44% say they feel this way occasionally. Numerous articles have been written about burnout, highlighting it as an important and current issue.
Causes of burnout
Burnout can result from various factors. The most common causes are:
- Excessive stress: Prolonged and constant stress can lead to emotional and physical exhaustion and reduce motivation to work. If a person feels they can’t rest enough, manage their work well, or handle their time effectively.
- Overload: People who feel they have too much work, family responsibilities, and little time to do it can lose motivation and interest in their work or life.
- Low self-esteem: Individuals with low self-esteem or those who don’t feel their work/life is meaningful or valuable. Feeling that their work lacks importance or isn’t sufficiently valued can cause a drop in motivation.
- Poor work environment: Unpleasant work environment, problems with colleagues or management. People who feel they don’t have good relationships with colleagues or lack support from their manager or organization.
Each person can experience burnout for different reasons and in different ways. Burnout can be severe, and its prevention and treatment may require professional help.
Some examples of suitable practices
How to recognize burnout?
Physical and emotional exhaustion is the first persistent reaction to overload and stress. Some symptoms of burnout include:
- Fatigue – feeling as tired in the morning as when going to bed
- Sleep disorders – difficulty falling asleep, shallow sleep, or waking up too early
- Muscle tension and resulting pain – such as back, heart, and other muscle pains
- Digestive disorders
- Low immunity – frequent colds, for example
- Lack or disappearance of positive emotions
- Depressed mood
- Anxiety
- Feeling powerless and hopeless
- Guilt – including, for example, constantly postponing activities or low efficiency
- Inability to relax
- Withdrawal from social activities and hobbies that previously interested you
Difference between stress and burnout
Burnout can result from continuous stress, but it is not the same as excessive stress. Stress means having too much: too many pressures that demand too much from you physically and mentally. However, stressed people can imagine that if they get everything under control, they’ll feel better.
Burnout, however, is characterized by the phrase “not enough.” Burnout means feeling empty and mentally exhausted, lacking motivation and care. Burnout people often don’t see any hope of improving their situation. While excessive stress feels like drowning under pressure, burnout feels like being completely dried up with nothing left. Stress is usually more apparent, but burnout is harder to notice.
How to prevent burnout?
Burnout can be a complex and serious condition, and there are some tips for preventing it.
- Take care of your physical health: Find time for regular exercise or other physical activities that bring you joy and energy. Healthy eating and sufficient sleep are also important for reducing stress and increasing body resilience.
- Plan your time: Balance work and personal life to avoid overload and stress. Plan your time so you have enough time for rest, relaxation, and entertainment.
- Set boundaries: Set boundaries to avoid overload and stress. Some people find it hard to say “no” to others, leading to excessive expectations and work responsibilities. Learn to recognize your limits and refuse unsuitable or excessive work or obligations.
- Develop your skills: If your work has become too routine or boring, find new challenges and develop your skills. This can help maintain interest in your work and increase self-confidence.
- Stay connected with others: Communication with others can help reduce stress and feelings of loneliness. Stay in touch with friends and family and don’t be afraid to ask for help if you need it.
- Take time for yourself: Find time to do something you enjoy and that makes you feel good. This could be reading, walking, meditating, or other activities that help you relax and recover.
- Seek professional help: If you feel that burnout is near, it’s the right time to seek help. Professional help can provide new solutions and strategies for preventing and recovering from burnout.
What to do if you are burned out?
Even if you recognize the warning signs of approaching burnout or have reached a breaking point, the accumulated exhaustion and continuing in the same way only create additional emotional and physical damage. Now is the time to take a break and change direction.
Here are the three most important steps:
- Notice – Pay attention to the signs of burnout. Observing yourself or feedback from close ones is valuable.
- Restore the situation – Seek support from suitable therapies and practices and gradually reduce stress levels.
- Build resilience – Learn to take care of your physical and emotional health to build resilience to stress. Get enough sleep, exercise regularly, and eat a balanced diet. Take time to relax and relieve stress through practices like meditation or yoga.
Since burnout doesn’t happen overnight, recovery is also a long-term process. The most important thing is to notice, start, and find time for yourself.
