Forget candlelit baths and face masks, here’s the correct way to come back from burnout, and how to get to the cause
Closing your eyes at your desk, being tired all the time, not feeling like yourself; all are signs that you might be headed for burnout. And if you’re experiencing these symptoms regularly, you’re probably already going through it. Burnout happens when your work-life balance is out of sync, and this has been more common recently due to the rise of remote work and how much technology is a part of our lives. In 2019, the World Health Organization (WHO) recognised burnout as an occupational trend, defining it as having ‘feelings of energy depletion or exhaustion, increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job, and reduced professional efficacy.’ Between 2020 and 2021, more than 800 000 people described experiencing work-related anxiety, depression, or stress. One survey discovered that over half of workers felt burned out in 2021, with 67% describing that these feelings had intensified throughout the pandemic. Essentially, burnout is being felt across the world – but there are ways for you to manage it.
What Does It Look like?
Burnout has many faces and manifests itself in multiple ways. One symptom of burnout is insomnia. According to researchers, chronic stress disturbs the complex neurological and hormonal system that controls sleep. Not sleeping makes this even worse and throws your system off even more. Another sign is physical exhaustion. Feeling extra tired or taking longer to complete simple tasks could all be a result of burnout. Keep an eye on your eating habits. Are you eating less or eating more? Research shows that the stress hormone influences appetite and can, therefore, make you feel less hungry than usual when you’re stressed out, and hungrier when you’re less stressed. Everyone has days when they don’t want to go to work, but when this feeling continues, there is a problem. People often feel a lack of satisfaction at work when they’re burned out, and this affects people at all levels of their careers. It’s important to remember that burnout can progress alongside depression or anxiety, which are both physical symptoms of the disease. Depression can trigger muscle pain, stomach aches, insomnia, and change your appetite, while anxiety is related to headaches, nausea, and shortness of breath.
What You Can Do
Recognising signs of burnout is the first step towards improvement. If you’re experiencing physical symptoms that could be indicative of burnout, consider consulting your doctor or a mental-health professional to understand whether the signs are caused by stress or by other physical conditions. If you are burned out, you should address the root causes of the problem. Burnout is thought of as being a result of job pressure, but chronic stress has multiple causes – whether it be finances, family issues, or health conditions, among others. Burnout can’t be solved with only self-care. This implies that those who are experiencing burnout should be responsible for making themselves do more to feel better, but this is not always the case. Making changes in your lifestyle could make burnout unlikely. Getting support from those around you, speaking to a therapist, or meeting friends more often could also help.
Try to sleep more, and if you’re suffering from insomnia, set up an appointment with your doctor to talk about possible treatments. If your burnout is a result of workplace troubles, speak to your employer about making your working conditions better. This may be difficult, but creating a positive work environment will do wonders for your stress levels. Take breaks away from your stress triggers to attend to your state of being. Check in with yourself and see how you’re feeling, both mentally and physically. Try to take time out each day for something you enjoy. Taking part in hobbies and recreational activities could lessen your chances of burnout. Find something outside of work that you enjoy and that helps you relax and destress. Exercising is an excellent coping mechanism for burnout because it not only improves your physical well-being, but your mental state as well. Practise mindfulness. Try to stay as emotionally present as possible throughout your day. Incorporate deep breathing in stressful moments. Focusing on one inhale and exhale at a time can bring you back to the moment you’re in.
Words by Leah Dennis
Photography: Ephraim Mayrena on Unsplash
