What is burnout?

We’ve all been there to some extent. It’s a type of work-related stress, defined as a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity. It is the accumulation of unchecked stress over a long period of time. Common symptoms include blunt emotions, no energy/motivation, feeling helpless/hopeless, constant fatigue, loss of empathy, detachment from others, etc. But what exactly causes burnout?

Possible Causes 

• Lack of control: Being incapable of influencing different work decisions, like assignments and your schedule, can cause a lot of stress. 
• Work-life imbalance: A quick way to burnout is not having enough time for your own life because of your work life. Having an even balance between the two is great for your personal health, and using most of your time and energy in your work life, leaves nothing for yourself. 
• Lack of support: Feeling isolated and not having someone to go to/talk to, leaving you handling everything on your own, can cause a lot of stress and can really drain your energy.
• Poor self-care: Not adhering to your personal needs such as your sleep, your diet, exercise, etc, can quickly cause your body to slow down and become very tired. 

Possible Effects

• Low energy levels
• Constant illness
• Constant aches and pains
• Change in sleep patterns and diet/appetite
• Loss of motivation/satisfaction
• Feeling defeated/sense of failure
• Physical health issues 
• Difficulty to focus
• Self Harm 

How can we beat burnout?

While caught in the burnout cycle, it may seem impossible to get out. However not guaranteed to be easy, it is definitely possible. It all leads back to self-care. You must prioritize your physical and mental health over anything else. It may take some time, but it will all be worth it in the end. Even practicing little things like meditation and journaling can make a huge difference. 

Other practices can include:

• Taking time off/time for yourself
• Prioritize your sleep schedule and the number of hours you need
• Discover your limits
• Exercise 
• Find a new job/hobby

Since everyone is different, you have to experiment to see what sort of practices or behaviors are right for you. Find what works for you and make it routine to work on it every day. The effects of burnout can last a lifetime, so it is up to you to get yourself back on your feet. Slowly but surely, you can find your way back to a healthy life. 

To anyone who is struggling with burnout, know that it can be difficult, but not impossible, to get out 🙂