Preventing Burnout 2021
What is burnout?
Coined by the psychologist, Herbert Freudenberger in the 1970s, burnout describes a severe stress condition that leads to severe physical, mental, and emotional exhaustion.
Much worse than ordinary fatigue, burnout makes it challenging for people to cope with stress and handle day-to-day responsibilities.
People experiencing burnout often feel like they have nothing left to give and may dread getting out of bed each morning. They may even adopt a pessimistic outlook toward life and feel hopeless.
Burnout doesn’t go away on its own and, if left untreated, it can lead to serious physical and psychological illnesses like depression, heart disease, and diabetes.
Who gets burnout?
Anyone who’s continually exposed to high levels of stress can experience burnout. Helping professionals, such as first responders, doctors, and nurses are especially vulnerable to this condition.
What are signs of burnout?
Worried that you may be experiencing burnout but unsure of the signs? Some of these signs are:
Exhaustion. Feeling physically and emotionally depleted. Physical symptoms may include headaches, stomach-aches, and appetite or sleeping changes.
Isolation. People with burnout tend to feel overwhelmed. As a result, they may stop socializing and confiding in friends, family members, and co-workers.
Escape fantasies. People with burnout may fantasize about running away or going on a solo vacation. In extreme cases, they may turn to drugs, alcohol, or food as a way to numb their emotional pain.
Irritability. Burnout can cause people to lose their cool with friends and family members more easily. Coping with normal stressors like driving kids to school and tending to household tasks also may start to feel insurmountable, especially when things don’t go as planned.
Frequent illnesses. Burnout, like other long-term stress, can lower your immune system, making you more susceptible to colds, the flu, and insomnia. Burnout can also lead to mental health concerns like depression and anxiety.
The 12 stages of burnout
Unlike a cold or the flu, burnout doesn’t hit all at once.
Excessive drive/ambition. Common for people starting a new job or undertaking a novel task, too much ambition can lead to burnout.
Pushing yourself to work harder. Ambition pushes you to work harder.
Neglecting your own needs. You begin to sacrifice self-care like sleep, exercise, and eating well.
Displacement of conflict. Instead of acknowledging that you’re pushing yourself to the max, you blame your boss, the demands of your job, or colleagues for your troubles.
No time for nonwork-related needs. Social invitations to parties, movies, and dinner dates start to feel burdensome, instead of enjoyable.
Denial. Impatience with those around you mounts. Instead of taking responsibility for your behaviours, you blame others, seeing them as incompetent, lazy, and overbearing.
Withdrawal. You begin to withdraw from family and friends.
Behavioural changes. Those on the road to burnout may become more aggressive and snap at loved ones for no reason.
Depersonalization. Feeling detached from your life and your ability to control your life.
Inner emptiness or anxiety. Feeling empty or anxious. You may turn to thrill seeking behaviours to cope with this emotion, such as substance use, gambling, or overeating.
Depression. Life loses its meaning, and you begin to feel hopeless.
Mental or physical collapse. This can impact your ability to cope. Mental health or medical attention may be necessary.
How to prevent burnout
Stress may be unavoidable, but burnout is preventable. Following these steps may help you prevent stress from getting the best of you:
Exercise
Not only is exercise good for our physical health, but it can also give us an emotional boost.
Stretched for time? You don’t need to spend hours at the gym to reap these benefits. Mini-workouts and short walks are convenient ways to make exercise a daily habit.
Eat a balanced diet
Eating a healthy diet filled with omega-3 fatty acids can be a natural antidepressant. Adding foods rich in omega-3s like flaxseed oil, walnuts, and fish may help give your mood a boost.
Practice good sleep habits
Our bodies need time to rest and reset, which is why healthy sleep habits are essential for our well-being.
According to the National Sleep Foundation, avoiding caffeine before bedtime, establishing a relaxing bedtime ritual, and banning smartphones from the bedroom can help promote sound sleep hygiene.
Ask for help
During stressful times, it’s important to reach out for help. If asking for assistance feels difficult, consider developing a self-care “check-in” with close friends and family members so that you can take care of each other during trying times.
