How Burnout Happens & What To Do About It

Burnout has been common for quite awhile now. Due to the common work culture in the US driven by overworked and underappreciated employees, it is not very surprising that burnout is so common. I’ve also noticed an increase in clients experiencing burnout throughout the pandemic - especially in the last 6 months or so.

According to a 2021 Forbes survey*, 52% of those responding to the survey reported experiencing burnout, which showed an increase from 47% before the Covid-19 pandemic began. Results from this survey also showed that Millennials were the most burned out population prior to the Covid-19 pandemic. This makes sense because Millennials were born between 1981 and 1996, meaning we are currently about 25 - 41 years old and in the thick of our professional lives. In the same Forbes survey, they identified that Gen Z (born between 1997-2012) reported an increase in burnout rates since the pandemic began. Gen Z are currently in school at some level from elementary school through college, and while the pandemic has affected all ages in different ways, it has had some unique affects on this age group.

So, what exactly is burnout ? How do you know if you're experiencing it? And what is causing the increase during the Covid-19 pandemic? Find the answers to these questions and more below.

Burnout is…

A state of mental, emotional, and physical exhaustion brought on by chronic (long-term) stress. This can include stress that is ongoing, such as in a high stress work environment, caretaking role, or throughout a global pandemic, or any kind of stress that remains unaddressed.

This can provide understanding for the increase of people experiencing burnout throughout the pandemic. Since early 2020, we have been through a lot. A lot of changes, a lot of uncertainty, a lot of polarizing topics creating conflict, and a lot of stress. Many of us have been working from home and this has caused an adjustment to new work boundaries (or maybe a lack thereof). The pandemic has significantly limited or changed the way we can interact with others socially, which could also negatively impact work-life balance. The pandemic has been a prime example of chronic stress, and if your stress has been going unaddressed throughout this time, you may be at an even higher risk of experiencing burnout symptoms.

Burnout Symptoms

You may have heard the term burnout before, but you’re not sure what it actually look likes or how you could recognize it in yourself. Knowing the symptoms can help you gain awareness and begin to address the burnout you may be experiencing (or help prevent it from starting in the first place!).

Although burnout is the result of chronic stress, it is ultimately a feeling of not enough**. A general feeling of no motivation, no purpose to anything you do, and no reason to keep caring.

Symptoms can look like:

  • Anger or irritability

  • Feeling helpless and hopeless

  • Cynicism and negative outlook

  • Loss of motivation and interest

  • Change in sleep or eating habits

  • Frequent headaches or illnesses

  • Feeling detached, alone in the world

  • Fatigue, feeling exhausted all the time

  • A feeling of dread or ineffectiveness

  • Taking out your frustrations on others

  • Showing up late or skipping work, school, or other responsibilities

Burnout can affect your mental, emotional, and physical well-being, and it can impact your life in various ways.

Where Can Burnout Happen

Burnout is often associated with work, but it can show up in other ways too, such as parenting, relationships, and caretaking.

Does your teacher always seem to be having a “bad day”? Is the customer service rep at your local Target rude every time you run into them? Or your friend seems exhausted all the time and consistently cancels plans? Or maybe you notice that your partner seems to be feeling especially irritable and like nothing they do at home or work matters?

All of these people may be experiencing burnout.

If you work in healthcare, a helping profession, or care for a family member who is aging or disabled, you may especially likely to experience feelings of burnout. People in these positions are often caring and empathetic, which are amazing qualities to have, but they also sometimes mean that you tend to put others’ needs before your own, are more flexible with your boundaries, and don’t have a healthy work-life balance.

When you’re burned out, it can feel like you’re losing those amazing qualities because the cynicism, depression, and feelings of dread overcome. The amazing qualities aren’t lost, and they can be uncovered by using some of the tools listed in the next section.

How to Cope with Burnout

Some ways to help combat burnout include:

  • Setting boundaries in your work and personal life

  • Use all of your vacation time!

  • Creating a healthy work-life balance

  • Engaging in self-care and activities that you enjoy regularly

  • Practicing self-compassion

  • Asking for help and delegating tasks

  • Nurturing relationships that are important to you and give you energy

  • Checking in with yourself regularly

  • Using pattern disruptors to help prevent fatigue (ex. watch funny videos, take a dance break, etc.)

Resources

Burnout: The Secret to Unlocking the Stress Cycle

Podcast on Burnout

Set Boundaries, Find Peace

You are not alone. Burnout is, unfortunately, very common. You are already one step in the right direction by reading this blog and knowing how to identify burnout and what to do to cope with it. Remember practicing self-care and setting boundaries are not selfish, they're necessary for your well-being. Burnout is not a permanent state, and you can use the tools listed here to help you recover from or prevent feelings of burnout in your life.

*https://www.forbes.com/sites/jackkelly/2021/04/05/indeed-study-shows-that-worker-burnout-is-at-frighteningly-high-levels-here-is-what-you-need-to-do-now/?sh=60b78123bb19

**https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm

 
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