One of the signs of burnout is feeling empty, worn out, and unable to handle daily life. A burnout could even make it challenging for you to function, if it is ignored for a prolonged period
"Burnout" is a recent name for a relatively common event. It is more than just being a little "stressed out", according to psychologist Herbert Freudenberger, who first used the term in 1974. Burnout, if not addressed at the right time and left untreated can manifest as a physical, mental or emotional ailment and lead to some negatively long-term effects. Freudenberger defines burnout as "the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to achieve the intended outcomes" in his book Burnout: The High Cost of High Achievement.
Many people attempt to push through burnout by treating it like stress, yet stress and burnout are not the same. Burnout fatigue is distinct from the tension you might experience following a long day or week of work. Burnout is a serious problem, notwithstanding the debate around its prevalence. By slowing down, working less hours, or taking a long vacation, burnout cannot be cured. Once burnout sets in, you run out of steam and have given up on overcoming your challenges. The World Health Organisation (WHO) has officially recognised burnout as a medical disease and described it as "a syndrome regarded as coming from prolonged professional stress that has not been properly handled" in the International Classification of Diseases.
One of the signs of burnout is feeling empty, worn out, and unable to handle daily life. A burnout could even make it challenging for you to function, if it is ignored for a prolonged period of time. Burnout is diagnosed by the following symptoms:
- Tiredness and a feeling of exhaustion and loss of energy
- Increased separation from your work in the mind
- Negative or pessimistic thoughts about your work
- A lower level of professionalism
- Gastrointestinal problems
- High blood pressure
- Poor immune function (getting sick more often)
- Re-occurring headaches
- Sleep issues
- Concentration issues
- Depressed mood
- Suicidal ideation
Chronic stress is a major contributor to burnout, so it is important to understand how chronic stress impacts the body in general. Physical symptoms of chronic stress can include increased aches and pains, decreased energy, and changes in appetite.
How to deal with Job Burnout
Burnout is reversible, despite the term "burnout" implying that it can be a permanent condition. Making adjustments to your workplace may be necessary if you are feeling burned out. The following are methods for overcoming burnout:
Get plenty of sleep: Many people believe they can endure burnout, but relaxation and rest are the best cures. Take it more slowly and pay attention to your body's demands. Spend some time relaxing by doing things like reading a good book, listening to quiet music, or staring out the window at the scenery.
Practice self-care: Eating a good diet, getting enough sleep, and maintaining a regular exercise routine are the trifecta of burnout recovery. It is refreshing to take a quick snooze in the midst of the day. When you're feeling tired, prioritise the most crucial job duties and schedule a full day in advance to match your energy level with the task.
Take brief rests: Throughout the day, taking brief breaks of five to ten minutes might help you relax and recharge. Short breaks are efficient energy management techniques after prolonged periods of sitting and can be as easy as stretching, stair climbing, nibbling, deep breathing, yoga, or a five-minute focused meditation.
Establish boundaries between your professional and personal life: Maintaining a healthy work-life balance is crucial, especially if you work remotely. To avoid burnout, your workday must have a strict end time. Keep your workspace at arm's length after hours as if it were five miles away, and decline job requests when you're already stretched too thin.
Meditate: Exercises for relaxation, such as progressive muscular relaxation, should be done while meditating. Five minutes of mindfulness meditation at your workplace is reviving. It facilitates relaxation, mental clarity, and mental, physical, and spiritual renewal.
Find a safe place to vent: With a stress buddy or someone you feel safe and at ease around, discuss your burnout. Having a supportive someone to lean on who is aware of the circumstances is helpful. Occasionally, it might be a co-worker who is dealing with comparable stresses.
Seek professional help if you are feeling burnout and are having trouble figuring out how to stop, or if you think you could possibly be suffering from a mental health problem like depression. Finding the techniques, you require to feel your best can be learned by speaking with a mental health specialist. Although burnout is a common occurrence in the office, its repercussions can have a disastrous impact on your personal and family life. Make wellness a top priority, recognise your part in burnout, and seek assistance if you require it.