How to Deal With Burnout

Whether working from home or at the office, most of us suffer from some form of overexertion and exhaustion. Unfortunately, regardless of if you are an employee or employer, some of the most influential and successful people go through this phase, and no one is exempt.?

So what is burnout, and how do you cope with it?

Burnout is a term used to describe a feeling of being overworked or overwhelmed at work and as if you can no longer keep up with the workload of your job. You may also start to feel different symptoms like feeling cynical about the way your life is going, the feeling that nothing you do matters, and a strong sense of helplessness. Some studies show that people who experience burnout early in their career often find it easier to recover than people who go through it later in life.?

Burnout starts slowly, and symptoms may be hard to notice at first. It has severe effects on your mental, emotional, and physical health that shouldn't be disregarded as the symptoms can worsen or aggravate. Even though burn-out is a work-related condition, there are personal factors that influence the development of it.?

Perfectionism also seems to have increased over the years; it puts more pressure and may also trigger your mental exhaustion. Striving for perfection can be highly stressful, and work becomes overwhelming. There is nothing wrong with setting goals or having high expectations. However, if you live in a cycle of stress with no relief, it may allow a sense of helplessness to develop.?

Here are some common symptoms or effects of burnout:

1. Feeling drained
2. Insomnia
3. Low motivation
4. Cynical outlook
5. Negative thinking
6. Low self-esteem

Yet, it's still essential that you know how to recover effectively and begin the process of healing. Remember, Burnout will never go away on its own. We might think that it is quickly dismissed because it’s only just a feeling, but as soon as all the symptoms start to pile up, it may overpower you, and you might think that it’ll be hard to recover.

So, how do you start?

First, listen to your body. If your body is constantly giving you signals, it’s telling you to slow down. As a result, you will often feel exhausted (mentally and physically) and may also experience headaches.?

Take a break. Many companies are required to give you a certain number of workdays off or leave. Use them wisely. Give yourself the break and vacation you deserve; this will help you clear your mind, gather your thoughts and start with a clean slate. It’s essential to replenish your physical and emotional energy.

Do not also underestimate the power of good sleep and a healthy lifestyle. Make sure you get enough rest and try improving your sleep method if you're having trouble finding quality sleep. Start eating healthy foods that are rich in vitamins and omega-3 to provide you with enough energy that you need to manage your stress. Physical activities also lower your stress hormone levels. Make sure you pick the activities you enjoy the most, like walking, running, dancing, or yoga.

Next is to think of new ways to balance your work and your life. Try to set boundaries at work, and know your limitations. Before, if you tend to say yes to everything, now you must learn how to control it, or you’ll find yourself drowning again in too many tasks. Don’t be afraid to say no is the next step you need to practice. Learning to say no is part of improving, especially if you have too much on your plate. This would give you time to meet the deadlines of your most priority tasks without feeling pressured and rushed.

Maintain your social life. Have time to relax, continue with your hobbies and hang out with your friends and family. Sometimes having something/someone nonwork-related to look forward to can really help. Good friends are good for your health; they can help you celebrate during good times and provide support during bad times. This will also increase your sense of belonging and purpose.?

And lastly, Ask for help or professional support if needed. Let your management know, or family members or whoever else is close to your situation, know you’re exhausted and drained out. You’ll just have to be vocal about what you feel; you don’t need to suffer in silence.? Some workplaces offer discounted counseling to employees. Take advantage of that if it is available to you, or seek someone out on your own.

When you find the best solution that’s right for you, it will help you overcome negative feelings, you’ll be happier and more resilient—and finally, you will find joy in your work again. Remember to do whatever you can to relax and recharge. This experience can serve as a turning point that leads you into a more sustainable career and a happier, healthier life.?

In the end, the most important thing is to acknowledge that you may be suffering from burnout and don’t be afraid to make the changes necessary to improve.?