Burnout: How to recognize and manage it

A lot of us have experienced burnout at one time or the other.

Do you feel overwhelmed, drained, tired, and unable to find the motivation to work or

keep up with things happening around you? Well, you might be suffering from

burnout.

In this article, I'll talk about burnout, how you can detect it, and what you can do to

recover from it.

What is burnout?

Burnout is a form of emotional exhaustion. It makes you feel drained to the point that

you have little or nothing left to give to your job, hobbies, and relationships. It reduces your mental capacity. Hence, it can get to a point where it becomes difficult for you to think straight and make rational decisions.

Burnout leads to an empty tank. Your reserve of will and energy is low. Thus, it will

need to be refilled. By the way, burnout is different from stress, and according to the World Health Organization, it is not a medical condition. For the most part, it is work-related.

What causes burnout?

Several factors can cause burnout. As stated earlier, burnouts are work-related.

Poor-work life balance

You can be at risk of burnout if you spend so much time at work and not having

enough time with family, friends, and loved ones.

Toxic work environment

A toxic work environment can stem from unfair practices, a lack of empathy from

managers, and poor work culture. Exposure to such work environments can lead to

burnout.

Lack of or inadequate social support

Humans are social beings. We thrive in communities. Limited association, and

isolation from loved ones, family, and people can lead to burnout. With more people

working from home, the risk of isolation is now higher than ever.

Unclear expectations at work

Some job roles provide no clear expectations. In other words, deliverables and

expectations are always unpredictable. When this happens too often, burnout can set in.

Effects of burnout on health and wellbeing

Burnout affects our health in many ways. Left unchecked, it can lead to the following;

• Fatigue.

• Sadness.

• Anxiety.

• Insomnia.

• Medical issues like heart disease.

• Substance abuse.

• Withdrawal from family and loved ones.

5 proven ways to manage and recover from burnout

Seek support

One way to manage burnout is to reach out to family members, loved ones, or people

in your professional community.

There is a good chance that one of them has gone through it in the past. Such people

can provide support.

Expressing your challenges and fears can be difficult. Yet, it can be a very powerful

step to take. Having the courage to talk about the situation can provide some relief.

Regular exercise

Exercise is one of the proven ways to manage burnout. Aside providing regular

physical activity, helps you take your mind off work.

It sounds like a lot of work, but it does not have to be. You can start small. Do you sit

for long hours at work? You can try walking around your work area a bit.

The idea is to increase your physical activity, and then take it from there. Once you start

exercising, you’ll see that you begin to do more.

Sleep more

It might be difficult to regain your normal sleeping routine, but this is something you

should do. Your body needs it. According to research, regular exercise can help you sleep more. So, if you're finding it difficult to get back into your healthy sleeping habits, exercise will help.

Celebrate your milestones, no matter how small

This might sound trivial, but it's one of those little things that go a long way. Celebrating your wins makes you appreciate and feel good about yourself. You begin to see yourself as deserving and worthy. This in turn lifts your mood.

Rediscover yourself

Burnout can present an opportunity for re-evaluation. You might want to ask yourself

what you want out of life. Define a clear picture of what you want to do, your goals,

and your desired lifestyle.

Also, try to understand your pressure tolerance. Discover ways you can protect your

mental health and maintain your energy.

Let's wrap up

Dealing with burnout can be challenging. But once you’ve gotten over it, it's time to

take steps to prevent future occurrences. Whether that means reducing your workload

or making more time for sleep.

That said, there's a chance that burnout can linger. If that happens, you may need to

take stronger action.

Focus on your needs, and surround yourself with positive and supportive people. If

things do not change at your workplace, it might be time to look for a more suitable

adventure.

This is not saying you should make drastic changes, but you must focus on yourself.

Know what is right for you, and do it. You might have to reinvent the wheels, go

ahead. Your health and happiness are the priority.