Burnout: What is it and how to overcome it

While work-related burnout can be mentally and physically taxing, it can be overcome in a holistic and timely manner

Burnout, or work-related exhaustion and stress are part of everyday life. However, when one is faced with an enormous workload and an unbalanced work-life, burnout has a tremendous impact on one’s work productivity but as well as one’s physical and mental health.

Burnout occurs when work-related stress gets too severe or lasts too long. Though stress and burnout frequently overlap, burnout is defined as being overworked, feeling overwhelmed, and feeling ‘trapped’ with no way out. In stress, you feel better once things settle down. In contrast, burnout makes you plumbs the depths of despair and hopelessness and you start assuming the worst.

Reasons behind burnout

Various factors might lead to burnout while the critical point reaches when the work pressure or stress at work becomes excessive or continues to be for an extended period. You may be vulnerable to burnout if you have:

• A minimal amount of control over your workload.
• Almost no appreciation for a job well done.
• Unclear work requirements.
• Unreasonable or excessively rigorous work requirements.
• A high-intensity workplace.
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• Too much work, particularly when it leaves you with less time to pursue your personal interests.

Signs of burnout

Much like stress, burnout shows up in many ways for different people as it is typically associated with emotional fatigue and can disrupt all aspects of your life, including your physical health. Its symptoms might emerge in your life as mental, emotional, or physical symptoms. Typical symptoms of burnout usually involve:

Physical burnout:

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• Persistent stress
• Irregular sleeping patterns
• Unexpected, recurring health issues, e.g. headache, cold together with mental health conditions like despair and anxiety

Mental burnout:

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• Dreading the work
• Absence of enthusiasm or drive
• Loss of sense of accomplishment
• Uncontrollable procrastination
• Feeling unable to deal with new challenges

Emotional burnout:

• Rage or irritability at work
• You suddenly and deeply despise your job
• Workplace hopelessness
• Social withdrawal
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After one identifies the causes and treatments of burnout, let’s talk about how to deal with it. The condition can worsen if the root causes are not addressed. Recovery from burnout is a gradual process and you need time and space. Do not hurry through this process.

Tips to recover from burnout

1) Identify the causes

Discovering the cause of your burnout is the first step. This may be apparent in some cases. For others, discovering this will require time and reflection. Examine any resentment you may have for your job first. Feelings of resentment frequently indicate that something crucial is lacking.

Consider what you can do to address your burnout once you have identified its underlying causes. This may entail giving up some of your control over certain tasks, increasing your level of autonomy at work, working remotely once a week, or even switching roles.

2) Travel or take a leave of absence

Taking a genuine vacation is a fantastic approach to recover the lost energy. You can rest and unwind when you have some time off from work. Taking time off is crucial for receiving the rest you require and developing long-term solutions to burnout, even though the stress and issues you are currently facing at work might still be there when you return.

3) Learn to say ‘no’

While you are recovering from burnout, try not to take on any new obligation or commitment. With coworkers that require your assistance, this could be difficult. However, you must learn to say ‘no’ politely.

4) Reevaluate your goals

Revisit your personal goals. When your employment does not support your long-term goals or does not connect with your beliefs, burnout may occur. Lack of clarity on your objectives can also lead to frustration and fatigue.

5) Replace the negative self-talk

You may fall into a pattern of pessimistic thinking, which usually gets worse overtime. You can overcome this by developing an optimistic outlook. Affirmations, which are hopeful remarks about the future, aid in creating a mental picture in your head and a sense of conviction about what you’re doing. You should be proud of your achievements, no matter how minor. These events can assist you in re-discovering happiness and significance in your work.

While some of these tactics will work for you, others may not. So, discover a combination of strategies and best practices that seem right for you. Do not be scared to try something new if you feel that it is not working.