Beat The Burn

How to recognise when you’re struggling with burnout, and how to beat it.

What is burnout?

The phrase has become somewhat overused in modern times, but burnout is not just a feeling of tiredness or occasional worry, it is a chronic condition that develops over time.

It often stems from high levels of stress, overwhelming workload, lack of support, and an imbalance between work and personal life.

The term “burnout” was first coined in the 1970s by psychologist Herbert Freudenberger to describe the consequences of severe stress and high ideals in “helping” professions, such as doctors and nurses.

Are you burnt out?

Burnout symptoms occur in three category areas: mental, physical and behavioural. Physical symptoms include chronic fatigue, insomnia, frequent illnesses, headaches, aching muscles and changes in appetite. The mental symptoms are anxiety, depression, lack of motivation, feeling detached socially and generally having a gloomy outlook toward life.

In terms of how burnout might be affecting your behaviour, look for decreased productivity and a struggle to hit deadlines and complete simple tasks. In addition, procrastination, disinterest in self-care, an increase in substance abuse and participation in other risky behaviour are clues.

Why do we burn out?

The reasons for burnout are numerous but they generally fall into two categories: workplace stress such as excessive workload, lack of control, insufficient rewards, poor work-life balance and conflicting values (such as working for a company or in an environment which doesn’t align with your own personal views or boundaries).

Then there’s stress in our personal lives such as financial worries, health issues, a compromised social life, life changes such as divorce or death, and excessive personal expectations.

Usually, it is a cocktail of combinations, across work and homelife, that can trigger full-on burnout.

How can it be fixed?

The good news is if you’re fearing burnout or even believe you are in the throes of it, you can make quick and meaningful changes.

At the heart of it, taking care of your physical and mental health is essential. This includes getting regular exercise, eating a balanced diet, plus ensuring adequate sleep.

Engaging in relaxation techniques such as meditation, yoga, or deep breathing can also help reduce stress.

Next you’ll need to establish clear boundaries between work and personal life. That means setting limits on work hours, taking regular breaks, and avoiding work-related activities during personal time.

Building a strong support network of friends, family and colleagues can also provide emotional and practical relief, while the revising or fixing of processes and issues, learning to say no, or perhaps even making big life changes, will show a pathway forward. Good luck!