Burnout is defined as a state of chronic emotional and physical exhaustion resulting from prolonged stress and overwork. It can significantly impact one’s overall well-being and quality of life. Burnout can have serious consequences such as increased risk for heart disease, depression, and anxiety to name a few. Common symptoms of burnout include feeling detached, cynical, exhausted, hopeless, and of course, reduced efficacy at work. It looks a little bit different for everyone, especially if you already have mental health concerns.
Burnout is different from being a workaholic, it might feel like you just don’t have the energy or ability to work anymore. Workaholics can develop burnout though. If you want to know more about being a workaholic then you can check out this blog about it. Burnout is more than just feeling tired or stressed; it affects the mind, body, and soul.
Anyone can experience burnout; of course, some fields are more at risk for it than others. People working in helping professions are more at risk for burnout, such as the mental health field, social work, health care, teaching, and so many more. The biggest factors that contribute to burnout are high workload, lack of control of your work, lack of community, and values mismatch. If you don’t agree with your job or the place you work then you are more likely to get burnt out. Parents and caregivers are also more likely to develop burnout due to the high demands that both of those things can require.
It’s important to know what the symptoms of burnout are so you can get ahead of it. The best way to deal with burnout is to prevent it from happening. It can take anywhere from 3-5 years to recover from burnout. So now that we’ve gone over the scary stuff of burnout, let’s talk about ways to treat it.
Self-Care
- Prioritize self-care through activities that bring joy and relaxation, such as exercise, meditation, or spending time in nature.
- Establish healthy sleep patterns to ensure the body and mind have ample time to recharge.
Setting Limits
- Establish clear boundaries between work and personal life. Set specific work hours and avoid over-committing to tasks outside of those designated times.
- Learn to say ‘no’ when necessary and communicate boundaries effectively. Using interpersonal skills are really helpful in communicating your limits.
Seeking Support
- Build a support network of friends, family, or colleagues who can provide emotional support and understanding. Leaning on the people you may already have.
- Consider seeking professional help through therapy or counseling to explore coping mechanisms and gain valuable insights.
Reevaluating Priorities
- Reflect on personal and professional priorities. Are they aligned with your values and long-term goals? Adjusting priorities can contribute to a more fulfilling and balanced life. If you don’t know what your values are, take a look at accumulating positives in the long term in emotion regulation to help figure it out.
Mindfulness and Stress Reduction
- Practice mindfulness and stress reduction techniques such as deep breathing, yoga, or mindfulness meditation to bring attention to the present moment and alleviate stress.
- If you want to know more about mindfulness then take a look at this blog.
Time Management
- Prioritize tasks and break them down into manageable steps to avoid feeling overwhelmed. Effective time management can contribute to a sense of control and accomplishment. This can be especially hard when you have ADHD or ASD.
- Setting reminders that work for you: alarms, sticky notes, using a calendar, etc.
Regular Breaks
- Take regular breaks during the workday to recharge. Short breaks can improve focus, productivity, and overall well-being.
If you want more help with skills like this, join our skills training groups or schedule with a therapist at CCDBT. We’d love to go more in-depth with this skill and many more like it!
About the Author
Robyn Williams (she/her), M.A., LPC is a Licensed Professional Counselor who specializes in dialectical behavior therapy. Robyn works with teens and adults in a compassionate judgment-free manner to meet clients where they are in life. She helps her clients develop the tools they need in order to live their life worth living, and find what means most to them. Robyn believes that while therapy can be intimidating at times, it can be a conduit for personal growth. Click here to learn more about Robyn’s experience and therapeutic approach.