What is burnout?

Burnout is “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes toward oneself and others,” as described by the American Psychological Association’s Dictionary of Psychology. Burnout is usually driven by prolonged exposure to stress and not being able to sufficiently recover from it. Here are a few signs to look out for in burnout:

1. Constant fatigue

One of the key signs of burnout is feeling constantly tired. No matter how much you’re sleeping, you feel exhausted. Or when small tasks start to feel like “too much work” this may indicate that you’re burning out.

2. Irritability and anger

If you’re feeling like your patience is getting a little low or you’re starting to snap at things that didn’t bother you before, that may be your burnout creeping in.

3. Other physical symptoms

Your body may signal to you that something is wrong and you must listen to it. This can include changes in appetite, constipation or diarrhea, tension headaches and more. Don’t ignore these symptoms and know that your burnout can be affecting your body in more ways than you know.

Okay so now that you know what burnout is and what it can look like, what should you do next?  It’s a great step that you acknowledged that you’re burning out but now we can look into ways that you can recover from it. Here are some things to consider:

1. Set boundaries to your stressors

Whether your stressor is from work, school or something else in your life, taking a break would be strongly recommended. If it’s hard to create distance between you and the stressor, taking a 10-minute break just to breathe and relax can make all the difference.

2. Prioritize self-care

Instead of finding the time to take care of yourself, building it into your routine can help. This could look like taking a 20-minute walk in the morning or sipping coffee with no distractions. If this feels impossible, taking baby steps can help like making your bed in the morning or stretching as soon as you wake up.

3. Talk to someone

Seeking professional help such as therapy or counseling can relieve the mental toll. If professional help isn’t accessible for you, talking to a loved one or finding an online supportive group can clear your mind.

Burnout is an overlooked and far too normalized condition. If you find yourself in a similar state, listen to your symptoms! Recovering from burnout is not impossible and I hope these tips can help you find some balance, give yourself the rest you need and start feeling like yourself again.