We’ve all had those days when we’re just over it. Being a high-functioning over-achiever and even a self-starter feels less and less appealing as the days pass you by — so you ask yourself, why? That, my friend, is referred to as burnout. Most people experience that pessimistic mentality at least once in their lives, and in some instances, more frequently. Whether you’re experiencing personal issues or grappling with heavy work demands, burnout can begin to slowly but surely weigh on you if not recognized and properly taken care of. 

Well, What is Burnout? 

Burnout is a state of chronic physical, emotional, and mental exhaustion triggered by a continuance of stress, often from working a job. The ongoing discomfort one may experience during burnout can lead to serious physical and mental health conditions, including depression and anxiety. This type of “tired” does not disappear after a long-awaited trip to Cancun — burnout must be acknowledged and treated just as seriously as any other illness. 

The Road to Burnout

Before you hit burnout, you go the extra mile when completing even the smallest task; you’re cramming on more than two assignments at a time, meeting deadlines, and even going out of your way to help others with their issues. However, without adequate rest, break time, a consistent schedule, and support, you will begin to experience a sense of mental fog and frustration. 

The cycle typically looks like this:

1. You’re excited about your workload: No matter how intricate your day-to-day tasks may be, you believe you can accomplish it all within a relatively fair and fast amount of time. 
2. Your workload feels “heavier” than ever: Personal endeavors, work life, and basic responsibilities begin to feel like they are “piling on top of you.”
3. You begin to “crash out”: Your mood begins to rapidly shift, so much so that your energy is depleted.
4. You’re officially burnt out: You regret taking on certain tasks. Your day-to-day begins to feel like a never-ending chore, to the point where you are overwhelmed by even the slightest mishaps. Some extreme burnout cases include not being able to get out of bed. 

@drkyleo

Signs you may be experiencing burnout #fyp #mentalhealth #anxiety #stress #trauma #psychologist #psychologistsoftiktok #therapy #work

♬ Free Fallin’ (Live at the Fillmore, 1997) – Tom Petty & The Heartbreakers

Signs of Burnout

Several physical and emotional signs will pop up before you hit the point of burnout. Some to symptoms to keep an eye out for include:

• Mental fog and exhaustion
• Detachment from friends, family, hobbies, and even your job
• A drop in productivity
• A decrease in creativity
• Low motivation 
• Irritability
• Physical exhaustion

Some causes of burnout include: 

• Pressure to perform: Leaders set unreasonable expectations, and overreact to mistakes
• Lack of Support: Leaders give little support, leaving employees isolated and stressed
• Bad Communication: Communication from leadership is limited, leading to confusion
• Fuzzy Expectations: The company lacks clarity around goals, roles and responsibilities
• Monotonous Work: Tasks are repetitive and unchallenging, with no signs of changing 
• No Recognition: Leaders rarely say thank you, celebrate wins, or recognize hard work
• Unfair Treatment: There is unequal treatment or favoritism that leads to resentment
• Low Pay: Compensation doesn’t keep up with hard work and strong performance

Ways to Combat Burnout

Though these symptoms can leave you feeling hopeless, there are ways to combat and even prevent burnout from creeping in. If you find yourself feeling overwhelmed, try taking the following steps:

• Complete your workload in intervals: Taking short 30-minute breaks between work tasks can increase your productivity while working and decrease your chances of procrastination.
• Create clear goals: State clear and concise goals and create a routine centered around all tasks that will contribute to completing those goals.
• Discuss work issues with a manager, supervisor, or human resources: It’s important to inform colleagues at the workplace that you are on the verge of experiencing burnout so that management can implement solutions quickly.
• Get sleep: Receiving a proper night’s rest can increase productivity and reduce stress.
• Seek help and support: Speak with a mental health professional about possible solutions to help minimize your feelings of stress. 
• Engage in a relaxing activity: Yoga, pottery, frequent meditation, and journaling are all relaxing activities that can reduce burnout.
• Eat a balanced diet: A substantial amount of healthy food and vitamin intake can increase your sources of energy and decrease chances of brain fog, loss of memory, and irritation.

While the feeling of burnout is often brought on by the normal stresses of working a full-time job, its symptoms can impact just about anyone. To decrease the chances of experiencing burnout, it is important to catch the symptoms early and implement a plan of action to prevent them from worsening.