Stage 4: Burnout (Running on Empty)
When you're driving and the low gas light comes on, there’s no getting around the need to stop and refill 🚗 You can’t keep going without gas! But say there’s no gas station nearby, and you’re far from help. You might not have a choice but to just keep driving. If you do, you’ll keep going until your car starts to shake and shudder, the gas pedal stops generating forward motion, and eventually you come to a dead stop on the side of the road.
The same thing can happen to you if you ignore the signs of fatigue, though recovery often takes much longer than a quick fuel stop. The body is, alas, not a machine. Ignoring the signs of exhaustion to the point of burnout can leave you out of commission for anywhere from several weeks to several years.
Burnout is not just about feeling tired or overwhelmed; it's a state of emotional, mental, and physical exhaustion that can make even the most fulfilling aspect of our lives difficult.
In this article, we'll explore the depths of burnout, uncover strategies for overcoming it, and offer holistic tips to help you ensure that you're never stranded on the side of the road far from help🔋
What Is Burnout?
Burnout is a psychological condition caused by chronic stress, especially at work. The constant rush to stay competitive and keep up with the pace can lead to heightened stress levels, leading to burnout. Hence, this syndrome is becoming increasingly prevalent in today's fast-paced society, and World Health Organization and healthcare professionals are talking about it non-stop.
Although researchers point out that individual factors, such as personality traits and family life, influence who experiences burnout, no matter how resilient you are, the different types of burnout can lead to collapse if you push too hard.
As you can imagine, that feeling isn't pleasant. The effects of burnout can be devastating to your physical and mental health. It can cause you to feel isolated from your loved ones, feel bad about yourself, and even increase your chances of becoming ill.
Five Stages of Burnout
In a study published in 2020, researchers discovered that burnout syndrome has different phases. Five stages come with it, leading you to that point of total collapse. Understanding where you fall into each of those five stages is essential. Simply put, to handle Burnout effectively, you must understand how burnout may be impacting your life today.
Let's take a look at each of the 5 phases of burnout syndrome:
Honeymoon phase
Burnout
Habitual Burnout
The honeymoon phase is filled with excitement and enjoyment, but sadly it doesn’t last forever. When stress takes over your work life, a new stage emerges. During this phase, you unknowingly start allocating more and more hours to work, at the expense of spending time with loved ones and engaging in other activities. It's almost as if your mind believes that stress will dissipate by investing more time at work (ironically, the opposite happens).
As a result, a chronic stress stage develops, leading to anxiety and frustration. Common emotions in this phase involve feelings of powerlessness or failure. Apathy follows, characterized by despair and disillusionment. People do not see a way out of the situation and become resigned and indifferent.
All of this lead to the final stage, habitual burnout. At this point, burnout is the real deal, and the previous steps were not yet it.
By making a conscious effort, you can prevent yourself from burning out before reaching the burnout process's final stage. But if you're already burnt out and wondering how to get better, don’t worry. There’s still plenty you can do.
Symptoms of Burnout
Burnout symptoms can take a toll on your body and mind, feeling like you have little or no control over yourself. This syndrome is characterized by three primary symptoms caused by work-related stress: fatigue, disengagement from one's job, and decreased productivity, all of which are associated with work-related stress.
The following are some more symptoms of burnout syndrome related to the physical, emotional, and behavioral aspects:
Physical Symptoms
Chronic Fatigue: You probably notice feeling tired all the time, even when resting.
Insomnia or Sleep Disturbances: Having trouble falling asleep or not sleeping well at night.
Headaches: Having headaches caused by tension regularly.
Muscle Tension: Stress can cause muscle tension or discomfort due to tight muscles.
Digestive Issues: Burnout can cause stomachaches, indigestion, and other digestive problems.
Weakened immune system: Your immune system is affected by high-stress levels. If it is weak, you are more likely to get sick in the future.
Changes in Appetite: Burnout and emotional stress can lead to overeating or loss of appetite due to emotional stress.
Emotional Symptoms
Depersonalization: When emotions are too intense, a coping mechanism can be losing touch with them.
Irritability: Typically, when burnout appears, there is a tendency to become irritated easily over trivial matters.
Emotional Exhaustion: It's hard to cope when you're emotionally exhausted.
Cynicism: An attitude of negativity towards something, especially work, relationships, or life itself.
Self-Doubt: Having doubts about your abilities and achievements as a person.
Lack of Enjoyment: As a result of Burnout, the things you used to enjoy might not be enjoyable anymore.
Anxiety: Feeling constantly worried, sad, or hopeless.
Behavioral Symptoms
Isolation: Burnout might cause you to withdraw from people such as family, friends, and colleagues.
Low Productivity: Workplaces are plagued with a lack of efficiency and effectiveness because of burnout employees.
Procrastination: Postponing or avoiding tasks that were once within your control.
Addictions: People might abuse drugs, excessively play video games, or binge-watch television to cope with stress.
Conflict in Relationships: An irritable and emotionally exhausted person experiences more disagreements.
Is Burnout a Mental Health Problem?
According to the World Health Organization, it has been identified as an occupational condition, not a medical one. Despite this, it is a growing issue and should be treated accordingly.
While resilience can influence coping with stress, burnout occurs when several factors combine, including a culture of efficiency, pressure, and poor working conditions. In many modern workplaces, there is an emphasis on constant productivity, leading to long working hours, unrealistic expectations, and a lack of work-life balance. This can contribute to feeling overwhelmed, ultimately paving the way for burnout. Additionally, poor working conditions, such as insufficient resources and lack of support, can exacerbate burnout risk.
You can effectively address burnout by recognizing these trigger factors. Healthy workplaces are created by employers and organizations that prioritize employee well-being, promote work-life balance, and foster an open communication culture.
How to Prevent Burnout and Live In Balance
Nowadays, it is difficult to avoid getting overtired or burnt out. But as long as you devote time and resources to personal growth, you can avoid falling too hard into it.
Whether setting healthy boundaries, practicing self-care, or fostering supportive work environments, staying balanced and resilient might require different approaches.
Depression vs. Burnout: Know the Difference
Because depression and burnout have overlapping symptoms, it is easy to confuse them. Understanding the differences between these disorders is key to identifying and addressing their specific challenges and providing appropriate support. There is a tendency to confuse depression and burnout because both symptoms include fatigue, lack of motivation, and emotional detachment. It's their origins that make them different.
Depression is a mental health disorder characterized by persistent sadness, hopelessness, and a loss of interest or pleasure in once-used activities. It goes beyond the normal ups and downs of mood. It can significantly impact a person's thoughts, emotions, behavior, and physical well-being. It can also manifest in physical symptoms such as changes in appetite and sleep patterns and is triggered by various factors.
In contrast, burnout is a response to chronic stress that occurs over a long time. There is a strong connection between this condition and feelings of emotional and physical exhaustion, cynicism, and decreased effectiveness at work and in daily tasks.
In contrast to depression, which is characterized by persistent and intense feelings of sadness, hopelessness, and a loss of pleasure in once enjoyable activities, burnout emerges from the realm of constant stress and its draining effects. Recognizing these differences can help you address each challenge with the appropriate strategies and support, ensuring your well-being remains a top priority.
Build Burnout Prevention Into Your Daily Routine
Burnout prevention is one of the most important aspects of maintaining your well-being in the fast-paced and demanding world we live in today. To protect yourself and manage stress, you’ve got to adopt proactive and mindful practices into your daily routine.
A balanced and resilient lifestyle promoting mental and physical health can be achieved by taking small but meaningful steps. Keeping these tips in mind can help you to avoid burnout and keep your motivation high:
Prioritize self-care: Make self-care a non-negotiable part of your daily routine. Get outside, eat healthy, practice mindfulness, read a book, or engage in a hobby that rejuvenates you.
Establish boundaries: Say no when necessary and set clear boundaries between work and personal life. Make sure you have time to rest and relax.
Practice mindfulness: Use mindfulness practices like meditation or deep breathing. They can help you relax, focus, and concentrate better.
Breaks and movement: Avoid mental fatigue by taking regular intervals. Exercise can boost energy levels and reduce stress, even just a short walk.
Use your phone wisely: Instead of wasting hours on Instagram or TikTok, try apps that will enhance your productivity. Simplish’s 7-day free trial can be the starting point of your journey to a more productive, balanced life!
Don't use screens before bed: According to studies, blue light from screens during sleep harms sleep quality and can lead to fatigue.
Stay connected: Stay in touch with your friends, family, and colleagues. Positive interactions with others can help buffer the effects of stress by promoting a positive attitude toward life.
Get enough sleep: Make sure you have a calming bedtime routine and a consistent sleep schedule. It is more likely for a well-rested body and mind to cope with daily life's challenges.