What is burnout?
A few months back I had these bouts of headaches and pukish feelings.
I felt tired and drained out.
I had deadlines to meet, meetings to attend, and I needed to visit my kids’ school. To top it all my domestic help ditched me at the last moment. Everything was gone for a toss.
It was as if I was running against the time. I just wanted to complete my tasks and had no genuine interest in them.
And that attitude was reflected in my work. I lost my focus and I was irritated by the slightest of issues.
Have you felt the same way at any point in your life?
Then, you had a breakout.
To avoid such situations in future, let me help you understand what burnout is and how you can get relief from it and rejuvenate yourself.
What is burnout & what are its symptoms?
Burnout is when you have a mental, physical, and emotional meltdown. You will know you are experiencing a meltdown when you feel these emotional, physical and behavioral symptoms:
Emotional Symptoms
I felt completely exhausted
I realized something was wrong with me when I felt so tired that I couldn’t even move a muscle early in the morning. Usually, mornings are my favorite time but due to the burnout, I started hating them. It was as if I had to drag myself from the bed and push myself to start my work day. I was mentally and physically drained out.
I lacked interest in my work
I would sit for hours and still couldn’t write a single sentence. It was as if I lost all my interest in my writing job (Remember, writing is my passion). I was exhausted all the time.
I felt useless
I started doubting my competence. My productivity was at an all-time low. I would sit and no innovative idea would come to my mind and I started questioning what I was doing.
These are some of the emotional symptoms I experienced. But there are others, too. Feeling detached and lonely, and loss of motivation are some other symptoms. Thankfully, my family, especially my husband understood my condition and helped me every step of the way.
Physical symptoms
I was experiencing bouts of headaches
I knew my headaches were not the result of screen exposure but something else because I regularly go for eye checkups and my glasses were working fine.
My sleep cycle was topsy-turvy and my appetite was all-time low
I used to toss and turn in the bed most nights and couldn’t sleep properly. It was as though something was eating me from inside. My appetite was super low. I used to skip breakfasts and dinners.
I started to fall sick frequently
Every day I would complain about cough and cold, stomach upset and fever. It was as though my immune system was gone for a toss.
Behavioral symptoms
Some of the behavioral symptoms were: my performance was plummeting, I started to avoid people or any conversation, procrastinated on all the tasks that I deemed challenging, and occasionally had these outbursts of emotions.
Some people can’t cope with these symptoms and it is too overwhelming for them. To get rid of all their worries and woes they even resort to substance abuse.
What causes burnout?
Here are some causes of Burnout:
- Excessive workload
- Lack of control over tasks
- Insufficient support from colleagues or supervisors
- Unrealistic expectations from oneself or others
- Poor work-life balance
- High levels of stress or pressure
- Lack of recognition or appreciation for efforts
- Monotonous or unfulfilling work
- Conflict in the workplace
- Personal or family issues affecting work performance
Remember, burnout doesn’t happen overnight. It’s a gradual process that builds up over time, fueled by a combination of these factors. But by identifying the warning signs and taking proactive steps to address them, you can prevent burnout and reclaim control over your life.
Personally, my burnout was due to poor work-life balance, bad time management skills, and personal and family issues affecting my work performance.
Once I found out the problems, it was much easier for me to solve them.
How to deal with burnout?
I understand you may be feeling overwhelmed. That’s why It might be the time to hit the reset button.
Recognizing the warning signs of burnout is the first step towards reclaiming your well-being. Here are some strategies to help you bounce back:
Seek support
Don’t do it alone, seek support. Lean on friends, colleagues, or community groups for support and guidance. In my case, support came from my husband. I would talk to him about how I was struggling to balance work and home. He gave me some very useful tips like creating a to-do list, prioritizing what’s most important etc. They all worked for me and I felt much more organized, mentally and physically.
1. Shift perspective
Find meaning and balance in your work and personal life. Look for value in every task and reframe challenges as opportunities for growth. It really helped me overcome procrastination, and achieve a sense of accomplishment.
2. Prioritize Self-Care
Take regular breaks, prioritize rest, and involve yourself in activities that ignite your creativity. Doing the same stuff day in and day out makes your work boring. The same happened to me. Though writing is my passion, doing it every day and writing in the same niche made it uninteresting for me.
So I have started working on different niches and whenever I feel exhausted I go for a brisk walk or read my favorite novel.
3. Physical activity is a powerful mood booster
Incorporate exercise into your routine to boost your mood and energy levels. Exercising is another way of self-care.
Regular exercise helps reduce stress levels, improve mood, and enhance overall energy levels.
Also, exercise stimulates the production of endorphins, which are natural mood-lifter hormones, and increases blood flow to the brain, promoting clarity of thought and concentration.
That’s why, I never miss my morning yoga sessions and walks.
4. Eat well and get a sound sleep
Fuel your body with nourishing foods and prioritize quality sleep to support overall well-being.
A balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides your body with the nutrients it needs to function optimally and cope with stress.
Similarly, prioritizing quality sleep allows your body and mind to rest and recharge, ensuring physical and mental well-being. Adequate sleep boosts cognitive function, memory consolidation, and emotional regulation, helping you better manage the challenges of daily life and reduce the risk of burnout.
I realized not sleeping well and skipping meals were the two main reasons for my extreme mood swings. Once I understood my mistake, I concentrated on eating on time and having a balanced diet.
I also switched off all my devices 1 hour before bedtime and completely stopped binging on series. As a result, I have a sound sleep now.
Remember, self-care is essential. By prioritizing your mental and physical health, you’re investing in a happier, more resilient version of yourself. You deserve nothing less than the best.
Rise Above: Conquering Burnout with Self-Care
By tackling the root causes and taking proactive steps, you can beat burnout and reclaim your zest for life.
Don’t hesitate to reach out for support, shift your perspective, prioritize self-care, stay active, eat well, and get quality sleep. Always keep in mind that looking after yourself isn’t selfish—it’s necessary for a happier, healthier you. You’ve got this!
FAQs
What is the difference between fatigue and burnout?
Feeling tired often comes from physical activity, but burnout usually comes from too much stress and pressure at work or in life.
Regular tiredness doesn’t usually affect your mood or how motivated you feel, but burnout can make you feel down and unsatisfied with your job.
How do you deal with burnout when you cannot take a break?
When you do not have time to take a break you have to set boundaries, manage workload, prioritize tasks, practice self-care, and find purpose in your work to bid adieu to burnout.
How long does it take to recover from burnout?
A clinical paper from 2021 mentions that people dealing with short-term stress usually bounce back within a few months, some even within 3 months. But for those facing severe burnout, it might take more than a year to fully recover.
How do you cheer up a burnt out person?
To cheer up a burnt out person you need to show empathy. Let them know you understand and are there to support them. Also, listen to them carefully. Allow them to share their thoughts without interruptions. Acknowledge their feelings. Confirm that you understand their condition and that it’s normal to feel tired or stressed.