Recognizing & managing burnout

What is burnout?

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest or motivation that led you to take on a certain role in the first place.

Signs of burnout include feeling overwhelmed, exhausted, and unmotivated. People often experience feelings of apathy, irritability, pessimism, and hopelessness. Physical symptoms such as headaches, fatigue, disturbed sleep patterns, and digestive issues can also be experienced.

The psychological impacts of burnout can be far-reaching, leading to depression and anxiety. People who are burnt out often feel overwhelmed, unmotivated, and unable to cope with day-to-day tasks. They may struggle to find pleasure in activities they used to enjoy, and experience difficulty in forming meaningful relationships with others.

Treating burnout

Treatments for burnout include psychotherapy, lifestyle changes, mindfulness techniques, and support from family and friends.

Practical tools and techniques to help manage and prevent burnout include the following:

1. Take regular breaks throughout the day - even if it’s just for 5 minutes - to allow yourself time to recharge.

2. Get enough sleep and try to establish a healthy sleeping routine.

3. Exercise regularly, as physical activity can help reduce stress hormones and improve overall wellbeing.

4. Practice mindfulness techniques, such as deep breathing and meditation, to help you stay in the present.

5. Eat a balanced diet and make sure to drink enough water throughout the day.

6. Make time for yourself - whether it’s reading a book or taking up a hobby - to give your mind some rest from work and other responsibilities.

7. Talk to a friend or family member - it can be helpful to discuss your feelings with someone you trust.

8. Seek professional help if needed, such as psychotherapy or counselling, to gain insight into the causes of burnout and find ways to manage it.

9. Learn to say no when necessary and prioritize your own needs over others.

10. Make a list of the things that bring you joy and gradually incorporate them into your life to help foster positivity.

According to psychotherapist Karuna Cunzeman, “Burnout is a sign that something needs to change. Psychotherapy can help by providing the time and space to explore what it is that needs to be addressed.”

By recognizing the signs of burnout and seeking psychotherapeutic help, you can start to make meaningful changes in your life. With support, you can make the changes necessary to improve your wellbeing and find a new sense of purpose.

…Read more about how we treat Stress and Burnout.

References:

David, S. (2020). What is burnout? Retrieved from https://www.psychologytoday.com/us/blog/the-mindful-self-express/202001/what-is-burnout

Cunzeman, K. (2019). What is burnout? Retrieved from https://www.psychologytoday.com/us/blog/the-mindful-self-express/202001/what-is-burnout