Are you heading for burnout? Watch out for these signs
You take on any new project with enthusiasm but soon feel yourself losing steam. It’s starting to happen more and more frequently… What's going on? Are you just tired or is it more than that?
Burnout is a state of emotional, physical and mental exhaustion that’s triggered by continuous stress or excessive workload. It usually happens in situations where we feel overwhelmed, emotionally drained and unable to keep up with constant demands.
One important thing to know – burnout isn’t simply “I’m so tired!” - it's a specific type of chronic stress that can have serious consequences on your health and overall quality of life.
It often affects people in high-pressure environments with heavy workloads, demanding deadlines or interpersonal conflicts.
How does burnout feel?
- Feeling depleted of energy, both physically and emotionally. This can manifest as fatigue, tiredness and a sense of being unable to cope with daily tasks.
- Are you struggling to find any sense of happiness in your work? Developing negative feelings and attitudes towards work, colleagues and responsibilities is another sign of potential burnout. This may involve feelings of apathy, disengagement and withdrawal from your work and environment.
- Nothing satisfies you about your job, even when you’ve managed a successful project or completed a harrowing deadline. This decline in your sense of accomplishment can leave you feeling “meh”.
- Burnout can have serious consequences, including decreased job performance, strained relationships, increased risk of physical and mental health problems (such as depression and anxiety), and overall decreased quality of life. You may find yourself lashing out at friends and family members.
What causes burnout?
Are we ever really offline? Disconnected?
While technology has revolutionised the way we work, it has also blurred the boundaries between work and personal life, making it difficult for us to disconnect and recharge. We are constantly connected through emails, messages and notifications, so is it any wonder we feel overwhelmed?
While excessive workload is a common contributor to burnout, it's not the only problem. Other aspects, such as lack of recognition, unclear expectations, unfair treatment and interpersonal conflicts all contribute to burnout.
When there is a disconnect between your personal values and the values of the organisation, you may end up with feelings of disillusionment and conflict, contributing to burnout.
We also have to consider how perfectionism impacts our state of mind. Setting excessively high standards for yourself and feeling pressured to meet them can lead to chronic stress and self-criticism, increasing the risk of burnout. Then there’s also job insecurity – uncertainty about job stability, fear of layoffs or an unstable work situation can create chronic stress and anxiety, increasing the risk of burnout.
How do I NOT burn out?
- Baby steps first – start by disengaging when you leave the office or shut down your computer. Out of sight, out of mind. Draw clear lines between work and your personal life. Define specific times for work and try to stick to them as much as possible. Yes, this means NOT checking emails during non-work hours.
- What do you do outside of work? Sure, it’s fun to Netflix and chill but why not aim for more satisfying hobbies? Try relaxing exercises, learn how to mosaic, take an art class – taking care of your mind outside of work is vital to prevent burnout.
- Learn to manage your workload effectively. Break tasks into manageable chunks, prioritise your work based on importance and deadlines and delegate when necessary. Don't be afraid to say no to additional responsibilities if you're already feeling overwhelmed. Remember - not everything is “urgent”!
- Vent your stresses in a journal, to a friend, or a therapist if you can. Talking to someone who understands can provide perspective, validation and practical advice.
- Anyone will burn out from sitting in front of a computer for hours on end, day after day. Regular breaks throughout the day can help your state of mind and productivity. Step away from your work area, go for a short walk - anything to recharge your batteries.
- That big project you just completed? Celebrate it! Enjoy the moment and take in that feeling of achievement. There’s so much pleasure that comes from acknowledging your progress. Avoid striving for perfection and embrace the concept of "good enough."
- Surrounding yourself with supportive and uplifting people who can help buffer against stress and enhance your overall wellbeing.
- Instead of aiming for a strict work-life balance, strive for work-life integration, where work and personal life complement each other. Find ways to incorporate activities that bring you joy and fulfillment into your daily routine.
- Pay attention to your physical, emotional, and mental wellbeing, and take action if you notice signs of burnout. Don't ignore warning signs such as chronic fatigue, irritability or decreased job satisfaction.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.