How to Recognize and Address Burnout

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How to Recognize and Address Burnout

Burnout. The word gets tossed around, but the reality is that burnout is anything but casual. In today’s fast-moving, always-on world, burnout has crept into our lives and become an all-too-common phenomenon that sneaks up on us when we least expect it. Burnout doesn’t occur overnight. It’s like a gradual accumulation of stress over time. It’s easy to dismiss the early signs of it until we’re deep in the burnout zone. So, what can you do if you are recognizing burnout symptoms, and what steps to take before it takes a severe toll on you? Let’s dive in.

How to Recognize and Address Burnout

Recognizing the Sneaky Signs of Burnout

Burnout is more than just a feeling of tiredness or stress. It is a state of mental, physical, and emotional exhaustion that can have physical symptoms. It’s a sense of full-body, full-mind exhaustion that doesn’t disappear after a good night’s sleep.

Chronic Physical Fatigue

This isn’t that everyday tiredness after a long day. This fatigue sticks with you, even after a full night’s sleep. Physical symptoms of burnout can include:

  • Headache
  • Stomachache
  • Frequent illness
  • Muscle pain
  • Changes in appetite

Emotional Numbness

Burnout could manifest as a feeling of detachment from your emotions, work, and even the people around you. Nothing seems important or interesting anymore.

Emotional symptoms of those experiencing burnout can include:

  • A nagging feeling of being checked out
  • Helplessness
  • self-doubt
  • sense of failure

Growing Cynicism and Disengagement

One day, you love your work; the next, you groan at every meeting and are tempted to avoid activities like the plague. Burnout can increase feelings of cynicism and detachment. You can feel like nothing matters, and you’re just going through the motions.

Drop in Performance

Things that were once second nature are now overwhelming. Behavioral signs can lead to:

  • Procrastinating
  • Missing deadlines
  • Making random mistakes
  • Using substances to cope

Feeling Overwhelmed

Burnout is often associated with a stressful job, stressful work environment, and working long hours. According to The World Health Organization, burnout occurs when an individual is exposed to excessive stress at work.

Chronic workplace stress can make you feel like no matter how hard you work, you’re just not getting anywhere. You’re running on the treadmill of life as fast as you can but getting nowhere, feeding the frustration-fatigue cycle.

If the work-life balance is not managed, it can cause issues in other areas of your personal life long term. Being balanced should leave you feeling fulfilled and content at work, home, and other areas of your life.

Recognizing Burnout And Tackling It Head-On

Recognizing burnout is great, but taking action is where the rubber hits the road. Here’s how you can start turning things around. Avoid burnout and things that lead to burnout, including:

  • Reducing work-related stress
  • Prioritizing self-care
  • Setting boundaries
  • Distribute your work/personal lifetime and energy

Redefine Your Boundaries

It’s time to get serious about setting and sticking to boundaries: no notifications after hours, carving out time just for yourself and learning to say no when you’re stretched too tight. Boundaries aren’t barriers, really, but more like what keeps the scales in balance.

Make Self Care Non-Negotiable

Self-care isn’t just a buzzword; it’s your burnout prevention plan. Hit the gym, take a yoga class, read a book, or take a long bath to replenish your batteries.

Reach Out for Help

A good talk with a friend, family member, or therapist can lighten the load. Sometimes, all you need to revive yourself and clear your head is to voice your struggles.

Reassess and Realign

Take a hard look at your workload and responsibilities.

  • Do you take on too many things?
  • Are there tasks you can delegate or delay?

Sometimes, this is one of the best strategies to make gains-lightening your load. It’s not about doing less, just doing what matters most.

Reconnect with Your Why

Take time to reconnect with core values and what drives you. Referring to your “why” may relight that fire.

Remember: Your Well-being Comes First

Burnout is serious and may quietly disrupt your life if left unattended. Learn the warning signs of burnout and take steps proactively to reduce its impact on your health. If you feel burned out, do what is best for you in order to recover from burnout.

This strategy protects you from burnout, derailing your life and career. It’s okay to hit that pause button occasionally and put health first.

Blue Sky Counseling – Mental Health Counseling Omaha, NE

I, Carly Spring, M.S., LIMHP, LADC, CPC, offer my specialized expertise to assist in the healing process to anyone who may be experiencing and suffering from a vast spectrum of mental health issues. Such mental health issues include behavioral problems, anxiety, depression, grief, loss, trauma, addiction issues, and life transitions. I believe strongly in applying a holistic perspective addressing your whole person not just the bits and pieces of you. Contact us with any questions or to talk with a mental health counselor in Omaha today.