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  • Sara

Noticing Burnout and How to Cope with It

Job-related burnout is a specific type of stress. We all feel stressed and tired from working a lot sometimes, but it can reach levels that are no longer within our control. Common signs of burnout are extreme exhaustion and stress, negativity, or cynicism towards our jobs, feeling emotionally detached or uninterested with our work, and a sense of reduced accomplishment. Burnout isn’t technically a medical diagnosis, but it can definitely affect your mental and physical health.

Here's a closer look at some of the symptoms of being burned out:

1. You're Feeling Exhausted All the Time: If you're constantly tired, even after a good night's sleep, you may be experiencing burnout. This is because burnout can cause physical as well as mental exhaustion.

2. You're Having Trouble Concentrating: Burnout can make it difficult to focus and concentrate on tasks. This can make work feel more difficult than it actually is.

3. You're Feeling Disengaged from Your Work: If you're no longer interested in your work, or you're feeling disconnected from it, this may be a sign of burnout.

If you're experiencing any of these signs, it's important to take steps to address the problem. Otherwise, burnout can lead to serious health problems.

There are a few things you can do to combat burnout:

1. Take a Break: Taking a break, even if just for a few minutes, offers your mind and body the chance to hit the reset button. While taking a break seems like the last thing you should do when you have a lot on your plate, it will actually make you more productive and able to work more quickly to get tasks done once you return.

2. Find a New Hobby: Taking up a new hobby can help you to feel more engaged in life outside of work, which can help reduce symptoms of overwhelm.

4. Talk to Someone: If you're struggling with burnout, it's important to talk to someone about it. This can be a friend, a family member, your therapist, or anyone else who can offer support.

5. 4. Exercise: Regular exercise can help to combat the effects of burnout. Exercise releases endorphins, which can help to improve your mood. It can also help to improve your sleep and energy levels.

When checking in with yourself to determine whether you’re experiencing signs and symptoms of burnout, you might ask:

Are you feeling negative towards work?

Do you have a hard time being productive throughout the day?

Are you dissatisfied with your achievements?

Do you have unexplained stomach problems, headaches, or other physical symptoms? * Some examples of how your health can deteriorate from burnout are excessive stress, fatigue, insomnia, high blood pressure, and alcohol and substance misuse.

Are you finding it hard to concentrate?

Those are just a few examples of questions that you can use to check-in with yourself and determine if you are experiencing burnout. The good news is, once you are able to determine that you are feeling this way, you can go through steps to cope with burnout and address it quickly so that you do not have any long-term effects on your mental or physical health as a result.

Here are a few tips for preventing this poor mental and physical state moving forward:

1. Make time for yourself: Make sure you schedule time for activities that you enjoy, outside of work. This can be anything from reading, to going for walks, to taking a yoga class. It's important to have time to relax and recharge.

2. Connect with loved ones: Spending time with loved ones can help reduce stress and make you feel supported. Whether you stay in touch via text, social media, or in person, quality time with those you care about is crucial.

3. Set boundaries at work: If you're finding that work is starting to take over your life, it's important to set some boundaries. This may mean saying no to extra assignments, taking a break during the day to step away from your desk, or leaving work on time.

4. Seek professional help: If you're struggling to cope with stress, it may be helpful to seek out professional help. A therapist can provide you with support and guidance as you navigate difficult times.

If you're feeling burnt out, don't hesitate to reach out for help. By taking care of yourself, you can prevent burnout and stay healthy and happy.

Any habits that you can have that help with mental health will also help to alleviate the pressure of burnout. Make sure to be getting plenty of sleep so that you can restore your well-being and protect your immune system. At the end of the day, know your limits and when you need to step back from your work for a minute. If your job doesn’t seem to be conducive to a healthy life, it might be time to consider other options.


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