Feeling the Heat: How to Avoid Burnout Before You Burn Out
Sometimes it can feel like chronically stressful lifestyles are the new norm. With so many competing demands, our baseline for stress tolerance has increased. Yes, this may mean we’re able to persevere in the face of high workloads, ever increasing household responsibilities and limited down time. But, for how long?
Burnout is often the consequence of chronic stress, which can emerge as physical and psychological symptoms that impair our ability to attend to daily tasks. In fact, 72% of Australians believe that extended stress adversely impacts their physical health, while 64% suggest that their mental health is compromised by this.
What does burnout look like?
The severity of these symptoms can vary, with the most common being:
Decreased energy
Difficulty sleeping
Disorganized thinking
Fatigue
Feeling a loss of control
Feelings of helplessness
Frequent illnesses and infections
Gastrointestinal complaints
Headaches
Irritability and reactivity
Muscle tension
Nervousness and anxiety
Trouble concentrating
Upset stomach
Why is burnout a big deal?
Burnout can have a significant impact on your well-being, work performance, and personal relationships. Whilst it’s not classified as a mental disorder, burnout can contribute to the development of other mental health conditions, such as depression or anxiety.
How long does burnout recovery take?
The recovery time for burnout can vary from person to person and depends on various factors such as the severity of burnout, how long it has been going on, and your overall health. In general, recovery can take anywhere from a few weeks to several months. It's important to note that recovery may require significant changes in your lifestyle, including a reduction in workload or a change in career.
How do you treat burnout?
There are several ways to treat burnout, both on your own and with the help of a therapist. Self-care practices such as getting enough sleep, regular exercise, and healthy eating can help reduce stress and improve overall well-being. Engaging in activities that bring you joy or a sense of purpose can also be helpful. Additionally, seeking support from friends and loved ones can provide emotional comfort and understanding.
In therapy, a mental health professional can help you identify and address the underlying causes of burnout. They can provide tools and strategies to manage stress, improve communication, and set boundaries. Therapy can also help you develop a sense of meaning and purpose in your work or life, and increase feelings of accomplishment and satisfaction.
Conclusion
Burnout is a common and serious problem that affects many individuals in various personal and professional contexts. It can have a significant impact on one's well-being, work performance, and personal relationships. While recovery can take some time, there are ways to treat burnout on your own and with the help of a mental health professional. If you are experiencing burnout or any other mental health concerns, do not hesitate to reach out to a mental health professional for support.
References:
Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103-111. https://doi.org/10.1002/wps.20311
Bianchi, R., & Schonfeld, I. S. (2019). Burnout syndrome and depression: A meta-analysis. Journal of Occupational Health Psychology, 24(2), 227-238. https://doi.org/10.1037/ocp0000115
Shanafelt, T. D., Hasan, O., Dyrbye, L. N., Sinsky, C., Satele, D., Sloan, J., ... West, C. P. (2016). Interventions to promote physician well-being and mitigate burnout: A systematic review and meta-analysis. The Lancet, 388(10057), 2272-2281. https://doi.org/10.1016/S0140-6736(16)31279-X