Understanding and Overcoming Burnout

Burnout can impact anyone at any stage of life. Whether you’re a doctor, a college student or a stay-at-home parent, prolonged high-stress levels can lead to burnout. The positive news is that burnout is both treatable and preventable.

Burnout is not always easy to spot and can share similar symptoms to depression. It is defined as “physical, emotional or mental exhaustion accompanied by decreased motivation, lowered performance and negative attitudes towards oneself or others. It results from performing at a high level until stress and tension, especially from extreme and prolonged physical or mental exertion or an overburdening workload, take their toll.” This physical and mental exhaustion can make it challenging to complete daily tasks and often make a person adopt a pessimistic outlook on life. Making the individual feel hopeless, cynical and resentful.

The main signs of burnout are exhaustion, negative thoughts and feelings and isolation. A person may begin to feel emotionally and physically drained, distance themselves from friends, family or co-workers, become irritable with those around them and could be frequently sick. Burnout will lower your immune system and cause an individual to be more likely to get a cold, the flu or insomnia.

Burnout will happen in 12 stages:

Stage 1: An urgent need to prove oneself leads to excessive drive and ambition.

Stage 2: This excessive drive pushes you to work harder.

Stage 3: Start neglecting your own needs.

Stage 4: Displacement of conflicts.

Stage 5: Not having time for non-work-related needs.

Stage 6: Denial

Stage 7: Withdrawal from friends, family or co-workers.

Stage 8: Changes in behavior.

Stage 9: Depersonalization

Stage 10: Feeling emptiness or anxiety.

Stage 11: Depression

Stage 12: Metal or physical collapse – total burnout.

When an individual reaches burnout, it will not go away on its own. If left untreated, it can lead to serious psychological and physical issues such as depression, heart disease and diabetes.

Here are some steps you can take when it comes to treating burnout:

-       Discuss your feelings with your supervisor and work together to find a more manageable workload.

-       Ensure you get enough sleep each night, as our bodies need time to relax and recharge.

-       Engage in relaxing activities like yoga, meditation or tai chi to help relieve stress and tension.

-       Pay attention to your feelings to recognize when you’re feeling overwhelmed.

-       Seek support from trusted co-workers, friends, family or a therapist when stressed.

One other thing you can do to help is exercise, even if it’s a short walk during your lunch break. It’s not only great for us physically but can also give us a good mental boost. Eat a well-balanced diet and try incorporating foods with omega-3 fatty acids, such as salmon and spinach. Establish a relaxing bedtime routine where you can unwind from the day and put your phone down for the night to help you sleep better.

Burnout is a serious issue that can affect anyone, but it is manageable and preventable with the right strategies. By recognizing the signs early and taking proactive steps, you can protect your mental and physical health. Remember, taking care of yourself is not a luxury but a necessity. Prioritize self-care and seek support when needed to maintain a healthy, balanced life.