Awareness Self Help

Burnout: Symptoms, Causes & Tips to Overcome


Burnout is a condition of extreme physical, mental, and emotional tiredness brought on by extended periods of high stress. It happens when you’re feeling emotionally spent, overburdened, and unable to keep up with demands. You start to lose the interest and drive that first prompted you to accept a particular role as the stress mounts. Burnout lowers output, depletes your energy, and makes you feel more and more hopeless, cynical, and bitter. You can eventually feel as though you are at your breaking point. Burnout has detrimental impacts on all facets of life, including relationships, employment, and home life. Long-term physical changes brought on by burnout might also increase your susceptibility to infections like the flu and colds. Burnout must be addressed immediately due to its numerous repercussions.

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Signs And Symptoms

Most of us have days when we feel worthless, overburdened, or unappreciated; on these days, getting out of bed takes Herculean resolve. But if you consistently feel this way, you can be burned out. The process of burnout is gradual. It doesn’t happen overnight, but it can creep up on you. At first, the symptoms are mild, but they get worse over time. Consider the preliminary symptoms as warning signs that require attention. A serious breakdown can be avoided if you pay attention and take proactive steps to manage your stress. You will eventually run out of energy if you ignore them.

Read More: Mindfulness and humour can facilitate Psychological well-being and reduce stress

Let’s See When You’re Burnout

  • Every day is not good.
  • You’re constantly worn out.
  • Taking care of your family or career seems like a complete waste of energy.
  • You have the impression that nothing you accomplish matters or is valued.
  • You spend much of your day doing things that you find overwhelming or mind-numbingly boring.

Read More: The Halo Effect: How Your First Impression May Deceive You

Causes Of Burnout

Burnout typically arises from your job. However, burnout may strike anyone who feels overworked and underappreciated, from the diligent office worker who hasn’t had a holiday in years to the stressed-out stay-at-home mother taking care of the family, the house, and an ageing parent. However, having too many obligations or a stressful job are not the only factors that lead to burnout. Your lifestyle and personality qualities are among the other elements that can lead to burnout. Your leisure activities and worldview might contribute to excessive stress levels just as much as obligations from work or home.

Read More: General Adaptation Syndrome: How Your Body Responds to Stress

Tips To Reduce Burnout

1. Look to others for assistance

Burnout makes everything feel hopeless, problems appear unsolvable, and it’s hard to find the energy to care for yourself, let alone take action to improve yourself. However, you are far more in control of your stress than you may realize. You can take constructive action to manage excessive stress and restore balance to your life. Making an effort to connect with others is among the best. Talking to someone who is a good listener in person is one of the quickest methods to de-stress and calm your nervous system. Social contact is nature’s remedy for stress.

2. Change the way you perceive your work

The best method to deal with job burnout is to quit and find a job you love, regardless of whether your current job is fast-paced and exciting or boring and unfulfilling. Of course, for many of us, switching careers or jobs isn’t a realistic option; we’re content to have a job that pays the bills. Regardless of your circumstances, you may still take action to elevate your mental health. Make an effort to add value to your work. You can frequently concentrate on how your work benefits others or provides a much-needed good or service, even in some uninteresting occupations.

3. Reassess your top priorities

Unquestionably, burnout indicates that something significant in your life is not functioning. Spend some time reflecting on your dreams, aspirations, and hopes. Are you putting off anything that you care about? This may be a chance for you to reevaluate what truly brings you joy, slow down, and give yourself space to recuperate. Establish limits. Avoid going beyond your limits. Get the ability to turn down requests for your time. If you’re having trouble with this, keep in mind that saying “no” to things lets you say “yes” to the commitments you want to make. The body’s relaxation reaction, which is the opposite of the stress response and a state of restfulness, is triggered by relaxation techniques including yoga, meditation, and deep breathing.

4. Give exercise top attention

Exercise is a potent counterbalance to stress and burnout, even if it might be the last thing you feel like doing when you’re exhausted. Additionally, you can do it right now to improve your mood. Try to get in at least 30 minutes of exercise each day, or split it up into shorter, 10-minute workouts. A 10-minute stroll can improve your mood for two hours. Exercise that uses both your arms and legs, known as rhythmic exercise, is a very powerful tool for improving mood, boosting energy, improving focus, and promoting physical and mental relaxation. Try weightlifting, swimming, martial arts, walking, running, or even dancing. To reduce tension as much as possible, pay attention to your body and how it feels while you move—for example, the feel of the wind on your skin or the sound of your feet hitting the ground.

Read More: Exercise May Help Improve Working Memory in People with Depression

5. A nutritious diet might help you feel happier and have more energy

Your attitude and level of energy throughout the day can be greatly influenced by the foods you put into your body. Reduce sugar and processed carbohydrates. Although you might have cravings for comfort meals like pasta, French fries or sugary snacks, these high-carbohydrate items soon cause your mood and energy levels to plummet. Cut back on the amount of items you consume that can negatively impact your mood, such as foods high in chemicals or hormones, unhealthy fats, or caffeine. Increase your intake of Omega-3 fatty acids to improve your mood, Seaweed, flaxseed, walnuts, and fatty fish (salmon, herring, mackerel, anchovies, and sardines) are the finest sources.

Read More: Connection Between Mental Health and Diet: Mindful Nourishment

Summing Up

The literature on burnout is examined, contrasted, and condensed. Based on this process a definition of burnout is offered comprising three components: emotional and/or physical tiredness, poor job productivity, and over depersonalization. It’s critical to refuel your body and mind, as well as your ability to concentrate, by making healthy sleep, eating, exercising, and socializing a priority. You should also make time for activities that encourage calmness and well-being, such as journaling, meditation, and outdoor enjoyment. These days, women are experiencing burnout for a variety of intricate and distinct reasons. We lack consistent methods for breaking the cycle of stress brought on by our daily lives and occupations. Thankfully, compassion, creativity, and exercise can help achieve this.

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