“I feel so burned out.” Many people say this or hear it from others. We juggle work, family, friends, and more. It’s no surprise we often feel worn out.
Burnout happens often, but it can harm your health if you don’t deal with it. It’s important to talk about burnout, learn how to manage it and get help if you need it.
So, what is burnout? How can you tell if you have it? How do you handle it? Read on to find out the answer to these questions and more. You can also discover how to get effective mental health treatment.
What Is Burnout?
Burnout happens when you feel very tired and stressed for a long time. It makes you feel overwhelmed and like you can’t keep up with everything. When you’re burned out, you lose interest and motivation in what you used to enjoy doing.
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Burnout makes it hard to get things done and drains your energy. You might feel hopeless, cynical, and resentful. Over time, it can feel like you have nothing left to give.
Burnout affects all parts of your life, including home, work, and your social life. It can also make you sick more often. Because of these problems, burnout should be addressed promptly.
In 2019, WHO (World Health Organization) recognized burnout as a global health issue. They called it an occupational phenomenon, not a medical condition.
Burnout is common among people in helping jobs like healthcare and education. It also affects people who work from home because it can be tough to separate work from home life. This makes it harder to notice when burnout is coming.
Understanding the Link Between Burnout and Mental Health
Burnout and mental health are closely connected. When you experience burnout, it can affect your mental health in many ways.
- Feeling depressed: Burnout can make you feel very sad and lose interest in things you used to enjoy.
- Anxiety: It can make you feel worried and stressed all the time.
- Irritability: You might find yourself getting angry or annoyed more easily.
- Trouble sleeping: Burnout can make it hard to fall asleep or stay asleep, leaving you tired all the time.
- Low self-esteem: You might start to feel bad about yourself and doubt your abilities.
Taking care of your mental health is essential. If you notice these signs, talk to someone you trust or seek help from a professional.
What Contributes to Burnout?
Burnout often happens because of your job. But anyone who feels too busy and unappreciated can get burned out. This includes busy office workers who haven’t had a break in years and stay-at-home parents juggling kids, housework, and elderly care.
Burnout doesn’t only come from stressful work or too many tasks. Other things like your lifestyle and personality can also cause burnout. What you do in your free time and how you think about things can add to your stress just as much as work or home duties.
Causes related to work
- Feeling like you have no control over your work
- Not getting praise or rewards for good work
- Having unclear duties or too much work
- Doing boring or unchallenging tasks
- Working in a busy or stressful place
Lifestyle causes
- Working too much and not having time to relax or socialize
- Lacking close and supportive relationships
- Taking on too many tasks without enough help
- Not sleeping enough
Personality traits associated with burnout
- Never feeling like things are good enough
- Negative view of yourself and the world
- Need to control everything and not wanting to share tasks
- High-achieving, Type A personality
5 Common Symptoms of Burnout
Burnout can affect many parts of your life. Here are five common symptoms:
1) Feeling tired all the time
You might feel exhausted even after sleeping well. It can be hard to get out of bed and start your day. Everyday tasks can seem too difficult because of how tired you feel.
2) Disengagement and cynicism
You may start to feel disconnected from your work, family, or friends. Activities you used to enjoy no longer bring you happiness. You might become more negative or cynical about things you once cared about.
3) Feeling overwhelmed
Simple tasks can feel impossible to manage. You might feel like there’s always too much to do and not enough time. This can lead to feeling stressed and anxious.
4) Changes in sleep and appetite
You may have trouble sleeping, either not getting enough sleep or sleeping too much. Your appetite might change, leading to eating more or less than usual. These changes can make you feel even more tired and worn out.
5) Emotional changes
Feeling more irritable, sad, or anxious than before. You might have a shorter temper and get upset more easily.
These emotional changes can affect your relationships with others.
If you notice these symptoms, talk to someone you trust or seek help from a professional. Taking care of yourself can help prevent burnout from getting worse.
What Are Less Common Signs of Burnout?
Burnout can show up in unexpected ways that are less common but still important to recognize. One less common sign is physical problems like headaches, stomach issues, or muscle pain. These symptoms might seem unrelated to stress, but they can be a signal that you are experiencing burnout.
Another sign is feeling isolated from others. You might find yourself pulling away from friends, family, or coworkers, even if you usually enjoy spending time with them. This isolation can make you feel lonely and disconnected.
Burnout can also affect your concentration and memory. You might find it hard to focus on tasks, remember important details, or make decisions. This can lead to making more mistakes at work or in your daily life.
Some people might experience a loss of creativity. If you usually enjoy creative activities like drawing, writing, or problem-solving, you might find it hard to come up with new ideas or feel motivated to start projects.
Lastly, burnout can cause changes in your behavior, such as increased use of alcohol or drugs as a way to cope with stress. You might also develop unhealthy habits like overeating or not exercising. These behaviors can make burnout worse and impact your overall health.
How to Recover from Burnout: 3 Stress-Relieving Methods
Burnout can make life feel overwhelming, but there are ways to start feeling better. Here are three methods to help you recover.
1) Turn to other people
When you’re burned out, talking to someone you trust can really help. Sharing your feelings with a friend, family member, or coworker can make your problems seem smaller and easier to handle. The person you talk to doesn’t need to fix your problems; just listening is enough. Try to spend time with loved ones and make sure your time together is enjoyable and positive. Building friendships at work can also make a big difference. Instead of focusing on your phone during breaks, try chatting with your colleagues. Joining a club or community group can help you meet new people and find support.
2) Make exercise a priority
Even when you’re tired, exercise can help you feel better. Try to get 30 minutes of exercise each day, or split it into shorter 10-minute sessions. Activities like walking, running, swimming, dancing, or even playing a sport can lift your mood and increase your energy. Focus on how your body feels during exercise like the sensation of your feet hitting the ground or the wind on your skin. This mindfulness can help you relax and clear your mind. Regular exercise can make a big difference in how you feel.
3) Eat healthy foods
What you eat affects how you feel. Eating healthy foods can boost your mood and give you more energy. Try to eat more fruits, vegetables, and foods with omega-3 fatty acids, such as salmon, walnuts, and flaxseed. Avoid too much sugar, caffeine, and unhealthy fats, as they can make you feel worse. Instead of sugary snacks, choose healthier options like fruits or nuts. Drinking plenty of water and avoiding alcohol and nicotine can also help you feel better. Making small changes to your diet can greatly impact your overall well-being.
By using these methods, you can start to recover from burnout and feel more balanced. Remember, it’s not wrong to ask for help and take time to care for yourself. These steps can help you regain your energy and enjoy life again.
Receive Compassionate, Insurance-Covered Burnout Recovery & Mental Health Help
If you have experienced burnout and want to recalibrate your life, we can help at Connections Mental Health in Southern California.
We offer inpatient programs for all mental health issues, including burnout, at our luxury facility by the beach. With small groups of only six people, you’ll get personal attention and the support of peers tackling similar issues.
Our compassionate team of mental health experts will deliver personalized therapies that include talk therapies like CBT, counseling, medication management, family therapy, and holistic treatments.
Fight back against burnout by calling Connections today at 844-759-0999.
