In our fast-paced lives, juggling work, helping others, and caring for our family often occupies much of our day. This can make us overlook the importance of pausing for rest, leading to the risk of burnout.
What you need to know:
What is burnout?
Burnout is a state of exhaustion caused by prolonged exposure to emotional, mental and physical strain. It is often associated with problems at work and can adversely impact your health. While stress characterizes a sensation of being overburdened, burnout leads to feelings of emptiness and exhaustion. If you feel burnt out, you might find it more difficult to do things you normally find meaningful or partake in tasks that help you achieve your goals.
The three symptoms of burnout
So, how can you identify the signs of feeling burnt out? Here are the three common symptoms of burnout:
Emotional exhaustion
You can experience a sense of constant exhaustion, making you unable to tackle challenges in your professional and personal life. Mentally, you can also feel very low and exhausted. Emotional exhaustion can also manifest as physical pain and digestive problems.
Cynicism and detachment
Be aware of feelings of bitterness and irritation towards your job and coworkers. You might distance yourself emotionally, becoming insensitive towards your work and surroundings.
Reduced professional efficacy
You can also experience reduced efficiency at work or when taking care of someone at home. Burnout sessions can make concentrating, handling responsibilities, or being creative harder.
Physical symptoms: Fatigue, headaches, changes in sleep or appetite
Here are the most common physical symptoms of burnout:
- Feeling tired all the time
- Compromised immune system
- Frequent infections
- Sudden headaches and muscle pains
- Changes in appetite and sleep cycle
Behavioral changes: Increased absenteeism, procrastination, or negativity
Here are the most common behavioral symptoms of burnout:
- Straying from responsibilities
- Procrastination
- Projection of frustrations on others
- Skipping work or leaving work early
- Isolating from other people
Emotional shifts: Irritability, anxiety, or feeling overwhelmed
Here are the emotional signs of burnout:
- Feelings of helplessness and hopelessness
- Increased sense of failure and self-doubt
- A cynical and negative outlook
- Decreased satisfaction
Preventing burnout
Here are three strategies that you can adopt to avoid burnout:
Setting boundaries
Establish clear limits between work and personal time to prevent overworking. This could mean turning off work notifications after hours or dedicating specific times solely to relaxation and hobbies.
Prioritizing self-care
Practising mindfulness activities such as meditation and breathing techniques can help you recognize signs of being overwhelmed, allowing you to assess and manage your emotional health. They can make you feel rejuvenated, allowing you to focus on the work at hand.
Seeking support
Backing on colleagues, friends, and relatives can assist in managing job-related stress. Seeing a therapist also offers a beneficial avenue for expressing emotions and receiving practical guidance.
To prevent burnout, identify early symptoms, prioritize self-care, and seek support. Mindfulness, trusted relationships, and professional guidance are vital for managing stress and maintaining well-being.
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