Jobs aren’t always what they seem on the application form. Deadlines, projects, presentations… the list seems to be endless. Many people experience burnout. Here is your ultimate guide to dealing with burnout, including strategies to cope and improve your mental health.
What is ‘burnout’?
According to the NHS, “Burnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time.”
It can have a significant impact on your mental health. You may experience negative emotions, including self-doubt, a loss of motivation, and feeling alone and helpless. One misconception about burnout is that it only affects your mental health, when actually, there are physical symptoms too. You may have headaches and muscle pain. You may also struggle with a loss of appetite or lack of sleep.
Even though the World Health Organisation has described burnout as an ‘occupational phenomenon’ it isn’t just work-related. It can occur when “you have repeated and prolonged high demands that exceed resources.” This includes being a caregiver, living with a chronic illness or condition.
It also impacts your behaviour. You may find that you end up working more hours to ‘catch up’. Some people feel like they are so far behind that they work into their holidays. You may withdraw from socialising and other activities you may usually enjoy.
Why do I get burned out?
There hasn’t been a definitive reason for why somebody gets burnout. However, Mental Health Foundation UK has found that there seem to be some common factors that lead to it. These include: excessive workloads, constant deadlines, bullying or harassment at work and job insecurities. It also states that if you work in a profession that is people-facing, such as teaching and nursing, there is a higher risk.
But isn’t it just stress?
It is not the same as stress. Mental Health UK describes stress as more short-term than burnout, and whilst stress does negatively impact people’s livelihood, it does not deter you from engaging in the activity that makes you feel stressed. Burnout, on the other hand, is much more extreme. You are so unmotivated that doing anything affects your ability to function.
What can you do to cope?
There are many strategies and coping mechanisms that may help you deal with burnout.
Ellen Hendriksen, Ph.D says that taking care of your body is a top priority when dealing with burnout. Even simple things like going for a walk or having a bubble bath can do wonders. Make sure you are eating well. Step away from your screens. Pick up a book, catch up with a friend, take a nap! Prioritising sleep is especially important when dealing with burnout. Listen to your body. What do you need?
Next, pinpoint what is the biggest stress in your job. This may be your workload, or how you are treated while on the clock. It will be different for everyone. Once you have identified your stressor, you can then evaluate what you can do to minimise it.
Having a routine can be beneficial to those dealing with the symptoms of burnout. Mental Health UK has said that having a routine means that you experience a sense of control. This can lead to having a good mindset at work. They also recommend that incorporating some mindfulness into your routine is also good to do, as it minimizes stress. It doesn’t have to be an hour-long Pilates class, just something that calms you.
Make sure that you have a sustainable work/life balance. This might be easier said than done, but perhaps give yourself a rule that once your work hours have finished for the day, the rest is about you. What makes you happy? If that means putting on a sappy rom-com and eating ice cream, go for it!
Who can I talk to?
This is a real condition that should be taken seriously. There is plenty of support available if you need it.
Your place of work may have had training on how to support people mentally, be able to recognise the early signs of burnout, and therefore provide or direct you to the best services available.
There are also lots of online resources available to you. For example, the charity Mind has some worksheets that you can download and print out. There is one for time management and deadlines, which may be useful for visualising and managing your workload if it becomes too overwhelming.
You should also not feel embarrassed about the prospect of going to see a therapist about feeling burnt out. They offer professional advice and ways to cope. Just because it is not often talked about, that doesn’t mean it is not an important thing to seek therapy for. Burnout is something that affects your livelihood; do something about it!
Crisis numbers
There are also crisis numbers that you can find online that provide around-the-clock care.
In the US, you can dial 988, which immediately takes you to the 988 Suicide and Crisis Lifeline. If you or someone you know is in a life-threatening situation, dial 911.
In the UK, you can call 116 123 to talk to a Samaritan. You can also dial 111 to get advice or to book an appointment with a GP. If you or someone you know is in a life-threatening situation, dial 999.
