Burnout: Reasons Behind it, Symptoms, and Ways to Prevent it

Apr. 11, 2022 | 

Burnout can strike anyone at any time, and it is not only a threat for professionals who work in high-stress environments. Even if you don’t think you are susceptible, it might be time to take a step back and rethink your work-life balance. Burnout is a result of working long hours, excessive stress, and continuous demands. It is difficult to avoid, but there are ways to mitigate its effects.

Burnout is a term that refers to a state of mental and physical tiredness after being overworked, overstimulated, or overextended. It generally happens when there’s a mismatch between an individual's resources and demands of their job or life situation. People who experience burnout often feel burned out mentally and physically. They often feel exhausted at work, even though they need more energy in their day-to-day life. Some people with high stress levels might experience physical symptoms such as stomach aches or headaches, but most burnout symptoms are psychological and can lead to depression.

The Reasons Behind Burnout

There are many reasons people might be overworked, overstimulated, or overextended. Some common causes of burnout include:

Excessive workload - Working long hours and feeling pressured to do more than your body can handle

Stressful environments - Being in an office that’s overwhelming or being constantly interrupted

Too many responsibilities - Feeling like you have too many tasks and responsibilities on your plate

The demands of our jobs and life situations often don't match up with our resources--time, energy, money--so this leads to a mismatch between expectations and reality.

Another reason could be that we have unrealistic expectations for ourselves. In today’s society it’s easy to get lost in comparison--comparing your salary, comparing what you're doing with others on social media--and this may lead to feelings of inadequacy, which can lead to increased stress and, ultimately, burnout.

Symptoms

The first step to preventing burnout is identifying when you might be starting to feel burnt out. Look at your life and think about what's going on outside of work. 

- Are you sleep-deprived? 
- Are you feeling stressed out? 
- Do you find yourself constantly thinking about work or constantly comparing your work situation with others around you? 
- Do you have a lot of responsibilities that keep piling up, but don't feel like you're progressing in any way? 

- Have you been making poor decisions lately?

If any of these are true, it could be a sign that you're experiencing burnout.

There are five common symptoms of burnout:

1. Feeling overwhelmed, overworked, and pressured
2. Extreme fatigue
3. Inability to concentrate and make decisions
4. Insomnia or sleep problems
5. Loss of motivation or enthusiasm for life

The most important symptom you need to be aware of is the loss of energy. When you feel like your body isn't giving you enough energy, then it's time to pause, re-evaluate, and possibly talk to someone about what you're feeling.

How to Recover From Burnout

Be kind to yourself - No one is perfect, and you are entitled to have a bad day, a bad week, or a bad month. Don't blame yourself when burnout hits; instead, see what you can do to make adjustments.

Examine your expectations - There may be something about your job or lifestyle that is contributing to your burnout. Evaluate and strive to make changes.

Journaling - Journaling has been called the “cure for the soul.” It offers a safe place to process your feelings and to get some clarity on what is going on in your life. It's a great way to help you get out of the mindset that you are broken and need to fix yourself.

Regular self-care - Making time for yourself, whether it's taking a break or just spending time with a friend or a pet, is important for your mental and physical health. It helps you relax, decompress, and feel less overwhelmed.

Seeking help from a professional - If journaling and self-care aren't enough and you feel like you are still in a rut, it's important to consult a professional. They can help you find ways to better manage your workload, set boundaries, and learn ways to better communicate with your manager.

Ways To Prevent Burnout

If your work is stressful, avoid intense pressure as much as possible. If you're feeling exhausted all the time, try scheduling breaks and giving yourself some downtime. If your work doesn't give you enough time for yourself, find ways to fit in personal time for yourself or with friends and family. You can also avoid burnout by being aware of when you might be getting burned out and taking steps to prevent it from happening.

Here are more tips that will help make burnout easier to prevent:

• Make time for you
• Find your why
• Balance work/life balance
• Take breaks
• Listen to your body
• Create a mindfulness practice
• Exercise regularly
• Learn to say no
• Connect with your community
• Strive for progress, not perfection

Burnout is a common issue, and it’s one that’s easily preventable and manageable. Everyone faces it at some point, and it’s important to know why you’re feeling more exhausted than normal so you can get the help you need.

If you find yourself struggling with burnout, it might be time to find a new job, or make some life changes. It can also be helpful to talk with a friend or loved one who can help you identify the causes of your burnout and figure out what to do about it.