Between a lingering pandemic, political upheaval across the globe, and economic trouble in the news, it’s no surprise that burnout affects so many people today. Burnout describes that scary mix of feelings we’ve all experienced at one time or another—total lack of energy and motivation, the sense of being overwhelmed and stretched to the max, as well as irritability and even cynicism. That last symptom can manifest in you feeling like you don’t belong, and that nothing you do matters.
Because these sensations mingle in unique ways inside each person, it may actually be challenging to recognize if you’re going through burnout. It’s important to understand the difference between a manageable amount of stress and burnout. If you don’t address burnout when it’s happening to you, everything from your mental and physical health to your career and your relationships may suffer.
Fortunately, workers are more empowered than ever to seek out healthy routines and stable environments. On the other side, employers acknowledge that happy workers are productive workers. Reducing burnout is in everybody’s best interest. So without further adieu, here is your go-to guide for recognizing burnout and managing its symptoms.
How to tell if you’re going through burnout
Burnout comes from chronic stress, and chronic stress can profoundly impact your brain. For example, burnout has been shown to weaken the prefrontal cortex, which governs your higher reasoning and decision-making abilities. If you’re going through burnout, you may have trouble with paying attention, problem-solving, learning new things, and avoiding simple mistakes.
Conversely, chronic stress can actually enlarge and super-charge the amygdala, which is the part of the brain responsible for the fight-or-flight response when in danger. So at the same time that burnout is making it more difficult for you to think clearly, it may also provoke strong feelings of fear and anxiety.
Does your Monday to Friday feel like a lifetime? You’re probably going through burnout. Other less-obvious symptoms include:
- Trouble concentrating
- Difficulty falling or staying asleep
- Frequent headaches
- Pain in your gut and/or digestive problems
- Elevated heart rate
- Feeling ill more frequently
The most reliable ways to avoid burnout
It isn’t an on-off switch: if you know what to look for, you’ll be able to notice when you’re beginning to get burned out. Then, there are plenty of steps you can take to actively prevent full-blown burnout.
Make a healthy routine
Treating yourself right is the best way to gain resilience to daily challenges. Prioritize the fundamental building blocks of healthy living, like eating well, getting enough sleep, exercising regularly, and socializing.
Do small things that make work more pleasant
No matter what your career is or what your goals are, you need to have some moderation in your work life. On a day-to-day timeframe, that means taking little breaks throughout your shift. Looking at the big picture, that means scheduling time off throughout the year. Whether it’s for a vacation in Mykonos or a staycation in Williamsburg, it’s healthy and normal to have space from your job.
You can also make subtle changes to your work environment, like tidying up and brightening your workspace with a DIY Desktop Herb Garden. An even more impactful change you can make is connecting with your coworkers, even if you work from home.
Make time for what you love
Most people have passions that don’t intersect with their jobs. Nurturing those parts of yourself will help you feel more well-rounded, add more dimension to your weekly routine, and give you something to look forward to after working hard. If you’re not sure what your passions are, learn how to get creative or get active in a way that’s purely for your own enjoyment.
It’s easier than ever to jump into a new hobby with virtual events. From the comfort of your home, you can participate in a creative writing session, join a fun and friendly knitting circle, take a 30-minute chair exercise class for staying fit over 50, learn the secrets of podcasting, take a free yoga class en español, and more!
Be kind to yourself and remember that it’s a process
Like other mental health issues, it’s best to treat burnout one day at a time, and to approach it from a place of self-compassion. If you’ve followed the steps above and still haven’t experienced noticeable improvements in your mood, confidence, and hope for the future, you should reach out to a support group or mental health professional. Seeking help from your community is not a sign of weakness, but a sign of strength.
Find events, join groups, and communicate with your people—from anywhere. Download the Meetup app today.
Last modified on November 13, 2023
