Have you found yourself tired and unhappy lately? The days drag by, and even simple tasks feel mammoth to you. You find the coursework you once enjoyed now feels confusing and overwhelming. Your boss gives you strange looks, and you’ve missed work more than usual. It wasn’t always like this. There was a time when you approached school and work with enthusiasm. However, something has shifted, and you’re uncertain about the cause.
If this resonates with you, you might be experiencing burnout, a condition you may experience without even noticing it. If you’re here reading this, you’re likely grappling with these feelings, too. Understanding burnout is crucial because it can lead to many stress-related challenges. In this post, we’ll delve into the concept of burnout, explore who is susceptible to it, and identify seven key signs that you need to slow down.
No time to read the whole article? Read the summary here.
Burnout: 7 Signs You Need to Slow Down
Table of Contents
What is Burnout?
Burnout is defined by a combination of three components:
- Exhaustion: the overwhelming fatigue that happens when our mental and physical resources get used up
- Cynicism: we become pessimistic and experience disillusioned with our work
- Reduced efficiency: our productivity wanes; we struggle to perform at the same levels we used to.
Burnout was first described in care professions but has since expanded to other work settings. The definition also applies to education settings because students carry out various work-like activities and experience similar pressures during their training.
Who is at risk of Burnout?
Anyone can experience burnout, regardless of age, gender or occupation. However, some factors may put you more at risk.
High-stress environments
People in industries or fields of study that are high-pressure and fast-paced are more susceptible to burnout. Additionally, you might be able to recover from an acute stressor, like a big presentation, but chronic job stressors also put you more at risk of developing burnout. There is a mismatch between high demands and the time and resources to meet them, leaving you with inadequate time to recover.
Unclear expectations
When your role at work is unclear or constantly changing, it can be difficult to adjust, and you may become easily overwhelmed. The same can be extrapolated to a school or university environment. Unclear guidelines about class participation, essay or exam requirements and submission deadlines contribute to stress and the possibility of burnout. This possibility increases if your job or course differs from your initial expectations.
Poor institutional culture
Whether in school or at work, toxic environments harm your emotional and physical well-being. Authoritarian leadership styles that quash personal autonomy make day-to-day functioning feel suffocating. Constant conflict, workplace bullying, poor communication and a lack of adequate support all contribute to the sense of exhaustion.
Personal factors
Certain individual traits can contribute to burnout. Perfectionism is one, as is the inability to say no and the tendency to take on far more tasks than one can cope with. While admirable, seeking high achievement can deplete one’s energy reserves in environments with limited resources and support.
Signs of Burnout: It’s time to slow down
Burnout is not a medical condition but rather a condition related to occupation. However, it does put you at risk of a series of physical and mental conditions, for example, heart disease, depression and anxiety. Here are a few things to look out for that will tell you if you’re headed towards burnout.
- Extreme exhaustion: both emotional and physical
- Poor physical health: headaches, muscle tension, frequent illnesses
- Changing Habits: poor quality sleep and changes in eating habits, neglecting self-care
- Negative emotions: pessimism, irritability
- Detachment from work: accused of “unprofessional” behaviour, absenteeism, low performance
- Decreased productivity: lack of motivation, inability to cope with workload, poor concentration
- Interpersonal Conflict: with colleagues/classmates/educators, withdrawal from groups
If you are experiencing the above symptoms, it is important to identify the underlying cause of your stress. Keep in mind that burnout is a consequence of occupational stressors. If feelings of exhaustion, cynicism, and decreased productivity extend beyond your professional life and into your relationships, it could be a sign of something more significant. In such cases, ask for support from your loved ones and seek medical advice to understand these challenges.
How to Manage Burnout
Many of the major contributors to burnout are outside of our immediate control. Transforming institutional culture won’t happen overnight, and summoning a new boss or suddenly changing jobs or courses is often impractical. Because of these challenges, you might need a bit of creativity. Much of our well-being in work and educational settings relies on our capacity to adapt to unfavourable conditions. Certain studies have shown promise for the following interventions:
Mindfulness
Mindfulness is about awareness and focusing on the present. We tend to ruminate on negative emotions, but mindfulness develops our capacity to observe our thoughts and feelings without judgment. This helps us build a deeper understanding of ourselves and improves emotional regulation.
Community and Mutual Support
We need our support networks. Confide in your friends and family when you feel overwhelmed. Share your concerns and seek their understanding. Seek out a mentor or talk to peers who have faced similar challenges. They can provide valuable insight. The role of support in preventing and managing burnout cannot be overstated.
Work-life balance
A work-life balance is important for maintaining mental well-being. We should allocate time for leisure and activities that bring us joy. Set aside time for exercise, quality time with loved ones, and investing in your hobbies. Striking this balance is essential for sustained resilience and satisfaction in both the professional and personal spheres.
Psychoeducation
Psychoeducation is an intervention that provides information about a condition. It equips people with the knowledge to identify its symptoms and strategies for recovery. By increasing awareness and understanding, psychoeducation helps people recognise burnout in its early stages and begin to think about how to recover.
Time management
Effective time management is key to mitigating the risk of burnout. Set yourself clear goals and stay organised. Break your tasks into smaller, manageable steps and avoid putting things off until the last minute. This will reduce feelings of overwhelm and enhance your ability to meet deadlines and responsibilities, nurturing a sense of control over your workload.
Set boundaries
Establishing clear boundaries is essential for preventing burnout. Open communication with supervisors or teaching assistants about workload expectations can help align responsibilities with individual capacities. Learning to say no, avoid overcommitment, take breaks, and delegate tasks when possible is integral to setting boundaries that contribute to a healthier and more sustainable work environment.
Approach a therapist
If burnout persists or intensifies, seeking professional help from a therapist may be necessary. Therapies, such as cognitive-behavioural therapy (CBT) or those explicitly tailored for burnout, help people attain essential skills for navigating challenging environments. Therapists also guide people in building resilience and developing coping strategies, aiding their journey to recovery.
Summary
Burnout is characterized by exhaustion, cynicism, and reduced efficiency. It can affect anyone, but high-stress environments, unclear expectations, poor institutional culture, and personal factors increase susceptibility. Seven key signs characterise burnout: extreme exhaustion, poor physical health, changing habits, negative emotions, detachment from work, decreased productivity, and interpersonal conflict.
To manage burnout, consider:
- Mindfulness to enhance self-awareness
- Community support for confiding in friends or mentors
- Maintain a work-life balance
- Psychoeducation for early recognition
- Effective time management
- Setting boundaries
- Seeking professional help, such as therapy
Understanding and recognising burnout is crucial because it can lead to physical and mental health issues. If symptoms extend beyond the professional realm, it is recommended that you reach out to loved ones and seek medical advice. Managing burnout involves adapting to challenging conditions, fostering resilience, and balancing personal and professional life.
Conclusion
Burnout is more common than we realise. Recognising the symptoms early is essential for making the necessary changes to prevent progression and begin recovery.
If you are struggling with burnout or have experience overcoming it, leave a comment to help others like you.
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Resources
Maslach, C., & Leiter, M. P. (2017). Understanding Burnout. The Handbook of Stress and Health, 36–56. https://doi.org/10.1002/9781118993811.ch3
Moss, J. (2019). Burnout is about your workplace, not your people. Harvard Business Review, 1(1), 1-10.
Madigan, D. J., Kim, L., & Glandorf, H. L. (2023). Interventions to reduce burnout in students: A systematic review and meta-analysis. European Journal of Psychology of Education. https://doi.org/10.1007/s10212-023-00731-3