Identifying Burnout and What to Do About It
Burnout is something I struggle with a lot. I’ve figured out, personally, it’s a combination of a few things. Nevertheless, it’s something that happens and I don’t love it. And I’m not the only one. Who would love that really? I even struggled to write this post and pushed it out further and further.
Towards the end of last year, I felt unhappy with all of the work I was doing. I had a pretty expansive project that took a long time and didn’t really seem all that appreciated given how much effort and time was being put into it. And those feelings just spilled over into things I enjoyed like this blog. I constantly called into question my choices, my taste, and ultimately myself purely based on the feeling nothing I created or worked tirelessly on was good enough. While feedback and creative criticism is a necessary evil, there comes a time where it crosses an unhealthy line. After all of this, I wanted to research what burnout really was and how to best manage it when it does happen.
What Is Burnout?
Last year, the World Health Organization recognized burnout as an “occupational phenomenon.” So yes, it frequently comes on with relation to one’s job. They defined burnout as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” That’s a mouthful…Really, it boils down to feeling exhausted, becoming mentally distant from one’s job, negative or cynical feelings to one’s job, and reduced efficiency in work.
Burnout is the result of stress building up over time. This differs from feelings of regular exhaustion because there aren’t “good days” and “bad days.” It’s a constant frustration. Not to mention it can spill over into other areas of one’s life. Someone suffering from burnout will have difficulty wanting to do things they enjoy outside of work. It has mental and physical effects on us and when left alone can only get worse over time.
Symptoms of Burnout
Exhaustion and lack of energy (Feeling too drained to do things you typically enjoy outside of work)
Depression, anxiety, and feeling unfulfilled
Insomnia
Negative mood
Physical pain
Lack of time
Trouble maintaining healthy behaviors
How to Manage Burnout
Identify the Stressors
Once we know what’s causing the stress, we can take better control over it. The feeling of being out of control contributes to feeling powerless. Both of these feelings really contribute to our bad feelings. By making small changes, we take the power back and push down the stressors.
Create Boundaries
This is something I struggle with a lot. It’s important to put clear boundaries between work and home. The best way to do this is by setting a strict start and end time. Stop checking work emails at night or first thing in the morning. It makes us feel like we have to constantly be on. Just because we can work from anywhere at any time doesn’t mean we have to. It’s okay to mentally clock-out.
Prioritize
I learned this one a few years ago. One of the easiest ways to reduce stress is by sitting down and prioritizing your list of tasks. There are two ways to classify them: Do the important tasks first and then move onto the others or you can start with easy tasks and move onto longer tasks that require much more attention after that. Overachieve on important things that will increase confidence and self-worth.
Take Care of Yourself (Or you know #selfcaresunday)
I had to begin a policy of No Working Weekends. I still do my usual weekly prep on Sunday nights but Sunday Nights only. This means my weekend is freed up to do things I love to do, need to do, or want to do. It’s important to replenish your resources by doing restorative things to offset stress. Whether you do yoga or just a face mask with a glass of wine, this step is important. Even taking a break during the day at the office is helpful. Meditate or just sit and enjoy some mindful minutes. It will help you continue with the day.
Note: I am not a medical professional and this post is not intended to diagnose or treat any diseases.