How to prevent Burn-out & Fatigue 2023

This time of the year feelings of exhaustion might creep up on you. By actively reducing stress and paying attention to warning signs, you can prevent burn-out and feel yourself again.

 

What is Burn-out?

Burn-out stems from prolonged stress, causing emotional, mental, and physical exhaustion. Work-related or personal issues trigger it. Extreme fatigue, anger, or struggling indicate burn-out. It's not a medical condition but involves fatigue, low motivation, poor performance, and negative attitudes. Identifying burn-out can be hard; you might notice it only when drained. Some busy people overlook it. Work-life imbalance, worsened by remote work and tech, also triggers it.


What Causes Burn-out

Burn-out is not solely caused by long working hours or excessive task management, although these factors contribute. It primarily arises when individuals lack control over their job or home responsibilities, or when they are assigned tasks that conflict with their identity. Working towards unfulfilling goals or lacking support can also lead to burn-out.

 Failure to align responsibilities with personal passions or neglecting breaks can result in burn-out, accompanied by various mental and physical health issues such as headaches, fatigue, heartburn, gastrointestinal problems, and increased susceptibility to substance or food misuse.

Burn-out can originate from work, affecting not only office workers who haven't taken a vacation in years but also overwhelmed stay-at-home parents. However, burn-out is not solely caused by work-related stress or excessive responsibilities. Lifestyle factors and personality traits also contribute significantly to overwhelming stress. How you spend your downtime and your outlook on life can be just as influential as work or home demands in causing burn-out.

Causes of burn-out:

Work-related:

·         Lack of control over your work.

·         Insufficient recognition or rewards for your efforts.

·         Unclear or demanding job expectations.

·         Engaging in monotonous or unchallenging tasks.

·         Working in a chaotic or high-pressure environment.

Lifestyle:

·         Working excessively without time for relaxation or socializing.

·         Lack of supportive relationships.

  • Taking on excessive responsibilities without adequate help.

  • Insufficient sleep

 

Personality traits:

  • Perfectionistic tendencies with unattainable standards.

  •  Pessimistic outlook on oneself and the world.

  •  Desire for control and reluctance to delegate tasks.

  •   High-achieving Type A personality.

 

 

Signs and symptoms of burn-out

Burn-out doesn't happen overnight; it gradually builds up, sneaking up on you. The early signs may be subtle, but they worsen over time. Consider these initial symptoms as red flags indicating something is wrong and needs attention.

By actively reducing stress and paying attention to these signs, you can prevent a major breakdown. Ignoring them, however, will eventually lead to burn-out.

Physical:

  •  Feeling tired and drained most of the time.

  •  Weakened immunity and frequent illnesses.

  •  Frequent headaches or muscle pain.

  •  Changes in appetite or sleep patterns.

Emotional:

  • Sense of failure and self-doubt.

  •  Feeling trapped, helpless, and defeated.

  •  Detachment and a sense of loneliness.

  •  Loss of motivation and increasingly negative outlook.

  •  Decreased satisfaction and diminished sense of accomplishment.

Behavioural:

  •   Withdrawing from responsibilities.

  •   Isolating oneself from others.

  •   Procrastinating and taking longer to complete tasks.

  •  Using food, drugs, or alcohol as coping mechanisms.

  •  Expressing frustrations by lashing out at others.

  •  Skipping work or arriving late and leaving early.

Dealing with burn-out

Dealing with burn-out requires a proactive approach to overcome exhaustion and restore well-being. Follow the "Three R" approach:

Recognize the warning signs of burn-out.

Reverse the damage by seeking support and managing stress.

Build resilience to stress by taking care of your physical and emotional health.

 

Tips for preventing or dealing with burn-out:

Remember, taking proactive steps can help you regain energy, focus, and a positive outlook while preventing further emotional and physical damage caused by burn-out.

 

What’s the difference between burn-out and stress?

Burn-out is an extended period of overwhelming and unrelenting stress that leads to feelings of emptiness and hopelessness. It's different from regular stress, which is characterized by too many demands. Burn-out is about feeling mentally exhausted, devoid of motivation, and uncaring. While you may recognize excessive stress, burn-out can sneak up on you without notice.

 

Prevention and Treatment of Burn-out Symptoms

Burn-out is reversible with the right steps. To tackle it, modify your work setting, discuss issues with HR or your supervisor, and even consider task changes or a new job. Self-care like diet, exercise, and sleep aids stress management. Vacations help briefly, but daily breaks and renewal practices combat burn-out. If it persists or links to mental health, seek professional help for effective solutions.


Understanding and Overcoming Fatigue

Fatigue is more than just feeling sleepy; it's a pervasive sense of weariness and a lack of motivation and energy. It can stem from various physical and mental health issues as well as lifestyle choices. If you're grappling with fatigue, it's essential to address its mental impact and find ways to overcome it.

 

Causes of Fatigue:

Fatigue can be attributed to three main categories:

  • Lifestyle Factors: Everyday choices and activities can contribute to fatigue, including physical overexertion, sedentary habits, inadequate sleep, emotional stress, boredom, grief, certain medications, alcohol, illicit drugs, excessive caffeine, and poor nutrition.

 

  • Physical Health Conditions: Numerous medical conditions can induce fatigue, ranging from anemia, arthritis, and fibromyalgia to chronic fatigue syndrome, infections, thyroid disorders, sleep disorders, and chronic illnesses such as cancer, diabetes, or kidney disease.

 

  • Mental Health Issues: Conditions like anxiety, depression, and seasonal affective disorder often manifest as fatigue, affecting both mind and body.

 

When to Seek Help:

If fatigue persists despite rest and lifestyle adjustments or if you suspect an underlying health issue, consult a healthcare professional. Seek medical attention if you experience fatigue along with concerning symptoms like rectal bleeding, unexplained weight loss, extreme temperature sensitivity, sleep disturbances, or thoughts of self-harm.

 

Overcoming Fatigue:

To address and overcome fatigue, consider the following steps:

 

  • Consult a Doctor: Seek professional guidance to identify the root cause of your fatigue. Your doctor may conduct tests to rule out underlying medical conditions.

 

  • Discuss Symptoms: Provide your doctor with a detailed account of your fatigue, its onset, patterns, associated symptoms, existing medical conditions, lifestyle, stressors, and medications.

 

  • Medical Tests: Depending on your symptoms, your doctor may recommend blood or urine tests to further investigate potential causes.

 

  • Lifestyle Changes: Implement healthy habits by incorporating regular exercise, improving your diet, and ensuring adequate sleep. Minimize stress and avoid excessive caffeine, alcohol, or illicit substances.

 

  • Mental Health Support: If mental health issues contribute to your fatigue, consider therapy or counselling to address these concerns.

 

Understanding the causes of fatigue and taking proactive steps to manage it can lead to improved mental well-being and overall vitality. Your healthcare provider can guide you on a tailored treatment plan to help you regain your energy and motivation.

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