Coping with Burnout

Burnout is a term used to describe extreme exhaustion, and due to the fast-paced nature of our world, it’s a term that’s becoming more and more commonly used. Burnout is not actually a diagnosable condition; however, it does significantly affect our mental and physical health. As of 2022, the Future Forum have reported that burnout from workplace stress is globally rising. In fact, 40% of full-time desk workers who were polled from six countries reported being burnt out.

Burnout consists of severe exhaustion and a significant lack of motivation towards work that was once enjoyed. Many individuals feel apathetic or cynical towards their work and adopt a negative outlook with an expectation of failure regardless of how hard they try. Individuals experiencing burnout commonly encounter feelings of frustration, cynicism, and detachment. They may also experience irritability, mood swings, and a sense of hopelessness. For many individuals, burnout can lead to low mood and increases in anxiety.

One of the biggest causes of burnout is the fear of not meeting expectations, prolonged heavy workloads, and sustained overworking. It is likely that our working habits and hustle culture are contributing to the constantly rising rates of burnout. In addition, high expectations, intense competitiveness and personalities that are more pessimistic, or perfectionist are more likely to experience burnout.

The effects of burnout include debilitating physical and emotional symptoms. Alongside the irritability, mood swings and lack of motivation, people may also experience fatigue, insomnia, headaches and gastrointestinal issues. These symptoms worsen the strain of burnout, and significantly affect daily functioning. 

Moreover, burnout can lead to significant issues in the workplace. From not meeting deadlines to not attending meetings, job performance is often decreased, and individuals often feel too drained to engage with their workload. This can lead to serious consequences financially, and with our personal development. Thankfully, supervisors and human resource professionals can often provide support and patience whilst we navigate the effects of burnout. 

Another significant impact of burnout is upon our relationships. Chronic stress and emotional exhaustion lead to us being irritable and demotivated which can lead to conflict with our loves ones. Burnout is often accompanied by a need to socially withdraw which can lead to communication breakdowns, and family members feeling deprioritised. The additional stress from the collapse of a social network can be really debilitating for a person experiencing burnout which is why open communication and psychoeducation is essential to supporting our loved ones better.  

Recovering from burnout and its impact can feel really tough, but with the right support and mindset, it is not impossible. One of the main aspects is developing and implementing new coping strategies that can help us heal. This can include deep breathing strategies, grounding techniques, journaling or therapy. Additionally, reconnecting with our values and renewing our goals and direction can have a huge impact on regaining motivation. Physical rest and self-care are non-negotiable priorities in our lives, and finding ways to incorporate them in, even if it’s only a couple of minutes every evening, can be the key to long-term burnout prevention and recovery. 

To prevent burnout, individuals need to ensure they have rest, time to engage in hobbies and leisure activities. However, for many individuals, work-life balance can be very difficult due to the nature of their career or their current job. In instances such as this, Psychologists can support you in developing emotional boundaries, especially if physical ones are not possible at that time. A kinder approach to oneself even when we’re forced into overworking can make a big difference and support in preventing burnout. 

If you are currently struggling with burnout remember, you are not alone, and there is hope for healing and renewal on the journey toward burnout recovery.