Burnout - meaning and coping with it

Approximate reading time: 7m 22s

What is burnout?

Burnout or professional burnout is a state of emotional, mental, and often physical exhaustion caused by prolonged or repeated stress.

This can happen to anyone at some point in life, since life today is quite fast-paced and busy and people are pulled in different directions by the various responsibilities they have – work, activities, time with family. Sometimes people are so busy with their responsibilities and try to get all the tasks done at once that they forget to rest. Then burnout happens - when you are overloaded, emotionally exhausted, and unable to cope with the constant demands of life.

Burnout is a response to prolonged or chronic stress in the workplace. It is characterized by three main dimensions: exhaustion, cynicism (less identification with the work), and a sense of reduced effectiveness. In simple terms, if you feel exhausted, start to hate your job, and begin to feel less capable, these are signs of burnout.

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What causes burnout?

Burnout is not simply a consequence of long work hours or juggling too many tasks, although these things do influence its development. The cynicism, depression, and lethargy typical of burnout most often appear when a person has no control over how the work is done, at work or at home, or is asked to perform tasks that conflict with their nature.

What also contributes to burnout is working toward goals that do not align with a person's values and when support at work is lacking.

There are some basic causes that can trigger burnout.

Heavy workload

When you have a workload that matches your capacity, you can effectively get your work done, have opportunities for rest and recovery, and find time for professional growth and development. When you chronically feel overloaded, those opportunities to restore balance do not exist.

Feeling a lack of control

The feeling that you lack autonomy and a say in decision-making in your professional life can affect your physical and mental state.

Reward

If the compensation you receive does not match the amount of effort and time you have invested, then it is likely you will feel that what you do is not well paid.

People you work with

The people you work with or share a workspace with also affect overall job satisfaction and can contribute to burnout. How good and supportive the relationships are can reduce or intensify burnout at work.

Fairness

This means receiving fair and just treatment. For example, being recognized for your contribution rather than your work going unnoticed.

Mismatch in values

If you highly value something that your company does not value, your motivation to work hard and put in effort may significantly decrease. Ideals and motivation are usually deeply rooted in individuals and organizations. When assessing this element of burnout, you should carefully consider how important it is for you to align your values with those of the organization.

Before you quit, really think about what exactly led to your burnout and try to make changes. If you find that despite all your efforts little has changed, then see whether it makes sense to stay or whether it is time to leave.

Symptoms of burnout

Recognizing the signs of burnout can help you better understand whether the stress you are experiencing is affecting you negatively. Pay attention to the following signs:

• Gastrointestinal problems;
• High blood pressure;
• Poor immune function (getting sick more often);
• Recurring headaches;
• Sleep problems;
• Difficulty concentrating;
• Depressed mood;
• Feelings of worthlessness;
• Loss of interest or enjoyment in work.
• Lack of enthusiasm;
• Negative feelings toward work;
• Inability to perform your duties;
• Suicidal thoughts;
• Fatigue.

Burnout does not happen immediately. It is a gradual process that develops with the stressors in your work. The signs and symptoms may be subtle at first. But the longer they go unnoticed, the more they intensify, leading to burnout.

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How to deal with burnout?

Regardless of the field of activity, anyone who feels they are reaching burnout can take steps to ease its harmful effects and, if necessary, reassess their professional life.

Recognize the signs

The first step in dealing with burnout is to realize that you have symptoms of burnout and start dealing with them before they significantly affect your physical and mental state.

Find the cause/source

It is hard to make changes when you do not know exactly what needs to change, but examining contributing factors or sources of stress in your life can help.

Understand what changes you can make immediately

If you have too many tasks to complete, review your current commitments and consider canceling or rescheduling a few. You can also ask someone else to help you or do a task for you. This may bring you immediate relief.

Talk to people you trust

Sharing the problem with a trusted person can help you feel supported, and the people close to you can help you consider possible solutions.

Explore your options

Look into what options are available to help you deal with burnout. Maybe it is time to start looking for a new job that matches your abilities, or perhaps you should discuss workplace relationships with a specialist who can assess whether the job serves your best interests.

Sometimes just knowing that other options exist can renew hope and help you realize that you have the power to make changes, even if those changes do not happen immediately.

Take back control

Burnout can make you feel powerless. You may feel as if life is moving too fast and you cannot keep up. If you have not had control over what happened to bring you to this point, remember that you have the power to take back control and start recharging your energy.

To regain control, you can try the following tips:

• Prioritize

Some things simply have to get done, but others can wait until you have more time and energy. Decide which tasks are less important and set them aside.

• Delegate

You cannot do everything yourself, so you can pass some tasks on to someone you trust.

• Leave work at work

Part of recovering from burnout is learning to prioritize work-life balance. Once the workday is over, focus on resting and recharging for the next day.

• Advocate for your needs

Talk to your colleagues and managers and let them know what is happening. Explain that you need some support in order to take care of your health and manage your workload properly.

• Set boundaries

Setting limits on the time you spend on others can help you manage stress while recovering from burnout. Before agreeing to help someone or take on more tasks, think about whether you really have the time and energy to do everything and whether it will bring value to you. Part of setting boundaries also includes learning to say „no“.

• Show compassion toward yourself

Reaching the point of burnout can lead to feelings of failure and a loss of purpose or direction in life. You may feel as though you can do nothing right or will never achieve your goals. Give yourself love and support. Remind yourself that you do not have to be perfect and that you need rest.

• Pay attention to your needs

Taking responsibility for your physical and mental health is key to recovering from burnout. Here are some tips:

• • Set aside enough time for restful sleep.
  • Spend time with loved ones, but do not overdo it – time alone is important too.
  • Try to get some physical activity every day.
  • Eat nutritious food and drink enough water.
  • Try meditation, yoga, or other mindfulness practices for better relaxation.

• Remember what makes you happy

Severe burnout can exhaust you and make it hard to remember what you love doing and what gives you satisfaction. Make a list of the things you love to do. Set aside time for these activities every week and keep up this habit even after you start to feel better and calmer.

• Talk to a therapist

Facing burnout is not easy, especially when it has already affected your personal relationships and quality of life. A therapist can offer professional guidance by helping you identify the causes, explore possible coping methods, and deal with any life challenges contributing to burnout.

How should you live to avoid burnout?

Usually, when people notice signs of burnout, they make short-term decisions such as taking time off to reduce the symptoms. Although this can help, it is only a temporary solution. If you really want to avoid burnout, it is good to start living in a way that prevents burnout in any area of life.

Tips for avoiding burnout

• Separate personal life and work

For many people, separating personal life and work is extremely difficult, especially since working from home has become so popular. But it is possible with some lifestyle changes. Make time for exercise, family, and self-care.

Try the following:

• • Say „No“ to unreasonable demands at work.
  • Reduce distractions while working.
  • Set aside time for your friends and family.
  • Schedule time for activities outside of work.
  • Build relationships outside your work environment.

• Set work priorities

At the start of the workday, identify 3 to 5 work tasks that are the most important and must be done. Set aside low-priority tasks and focus on the most important ones. Set a deadline for each task, making an effort to work without distractions and complete the tasks within the set time.

• Find a hobby that recharges you

A hobby can be anything – from playing a musical instrument to reading a book, as long as you enjoy it and it recharges you after the workday.

• Enjoy the process, not the final result

If you focus only on the final result and not on the process of work, you will never be satisfied with the work.

Focusing on the process helps you get the results you seek and concentrate on the task at hand. When you enjoy the work process itself, it helps you see the task less as a burden and more as a goal to complete by the end of the day.

• Be kind to others

A quick and easy way to add meaning to your career is to give to others or help them with small things. When you do this, you feel good. Even the smallest act of kindness can recharge you and help you find meaning in your work.

• Ask for more autonomy in your work

You can avoid or overcome burnout by finding ways to create more autonomy in your work. Try talking to your managers to see whether they are willing to let you have more control over your tasks, projects, or deadlines.

Another way to have more control over your work is by managing your time effectively. Learn prioritization techniques and use task lists or a planning tool to have better control over the time you work.

• Exercise

Exercise and physical activity can help relieve stress. In addition, you will experience increased energy and productivity when you exercise regularly.

• Learn how to deal with stress

If you are unable to cope with stress, it can lead to burnout. There are several strategies you can use to deal with stress. For example, you can keep a stress journal to document what causes you stress. Practicing deep breathing, meditation, and other relaxation techniques can help calm you when you are stressed.

You can also manage the way you think - this can contribute to stress. By observing your thoughts and practicing positive thinking, you can change unhelpful reactions and manage your emotions in a stressful situation.

The training „Stress Management“ can help you learn how to manage stress at work. 

If you are feeling some of the signs of burnout, then it is time to change something in your life or career. You can try the tips for overcoming burnout and, above all, try to live in a way that prevents it from happening. Remember that in order to work and be productive in your job, first and foremost you yourself need to feel well and take care of yourself.