Understanding and Managing Burnout
Many of us have heard of the concept of “burnout”—yet sometimes it can be hard to identify what it is and isn’t. The phenomenon, which has been silently plaguing many of us, has become more commonly discussed in the past decade, especially since the pandemic of 2020, when people across the globe collectively began taking their mental health more seriously.
Burnout is a topic that arises frequently among my clients. The key elements I highlight include identifying what causes burnout so that they can start noticing the signs as it slowly grows in intensity, the difference between burnout and depression, and ultimately how to manage it.
What is Burnout?
Burnout is quite literally a state of exhaustion—mentally, emotionally, and physically. This state of exhaustion tends to build up over time due to external factors such as chronic stress, excessive workload, or overwhelming demands on time and energy.
Signs and Symptoms of Burnout
Exhaustion that isn’t recovered by rest or relaxation.
Developing a negative or apathetic attitude towards work and life.
Loss of motivation.
Feeling disconnected from others.
Reduced productivity at work and other parts of your day-to-day life.
Identifying the Triggers - What are the Causes of Burnout?
Work/Life Imbalance: A warning sign that you may be heading towards burnout is an imbalance between work and personal life. When we start to find difficulty in balancing the multiple facets of our lives (work, relationships, day-to-day tasks, hobbies, self-care, etc.) we start to neglect important personal components of our lives that keep us in balance.
Lack of Social Support: When we start to notice ourselves feeling isolated or actively disconnecting from our social support network, we may be heading towards burnout.
Personal Factors: Certain characteristics that may have developed over time, such as perfectionism, high expectations imposed on oneself, or a tendency to overcommit oneself can lead us toward burnout.
Differences between Burnout and Depression
One main difference is the cause: burnout is usually developed due to work-related stress, whereas depression stems from biological, psychological, or environmental factors.
Burnout primarily manifests as exhaustion and lowered productivity, whereas depression embodies a wider range of symptoms that can impact sleep, self-worth, appetite, and so on, in addition to fatigue and low motivation.
How to Manage Burnout
Identify the Symptoms: Being able to build awareness of burnout symptoms (fatigue, irritability, decreased productivity and motivation) can aid in the process of managing it before it grows in intensity.
Set Clear Boundaries between Work Life and Personal Life: Identifying specific boundaries for ourselves (time-based, energetic, mental, emotional, physical) can help in becoming clear on the division of work and personal responsibilities so that we can maintain a more balanced way of living.
Prioritize Self-Care: As burnout intensifies, the first things to go out the window are usually our commitment to self-care. Once we start to feel the symptoms of burnout arising, actively and consciously prioritizing our self-care is crucial to keeping it at bay.
Seek Social Support: Reach out to friends, colleagues, or family members for support. Isolation from others only fuels the flame that burns us out!
Take Breaks: This can be as small as taking more breaks during the workday, to planning regular days off or vacations in order to recover.
Did many of the points in this blog post resonate with you? Finding the right therapist to help you manage burnout and develop the tools needed to maintain a work/life balance can be immensely valuable. Please get in touch with our Client Care Coordinator at Root to Rise to book an appointment with one of our therapists today!
With gratitude,
