Addressing Burnout: Symptoms and Prevention Measures

Introduction

Research suggests about 18% of individuals suffer from high-levels of burnout. While burnout most commonly arises in a work setting, students and athletes are particularly vulnerable to burnout as well. 

Stress vs. Burnout:

To begin, burnout occurs when individuals are emotionally, physically, and mentally exhausted. Stress on the other hand is a response to a perceived threat. Essentially, as stress begins, individuals begin to lose motivation and interest, eventually feeling mentally drained.

Settings that Cause Burnout

• Overload Burnout

• Setting with too many responsibilities

• Under Challenged Burnout

• Setting with constant repetitiveness and lack of variability

• Neglect Burnout

• Setting with lack of fulfillment

Symptoms of Burnout

• Emotional Symptoms

• Feelings of failure, self-doubt, or hopelessness

• Feeling helpless, trapped, or defeated

• Feeling alone in the world, with a loss of motivation and increasing loss of motivation

• Decreased satisfaction and sense of accomplishment

• Physical Symptoms

• Feeling more tired

• Having a lower viral immunity, hence getting sick more often

• Having frequent headaches and/or muscle pain

• Change in eating or sleeping habits

• Behavioral Symptoms

• Withdrawing from responsibilities

• Isolating yourself

• More procrastination than usual

• Taking frustrations out on other

• Engaging in risky behaviors such as alcohol use, drug use, etc.

How to Move Past Burnout

1. Talk to a trusted individual: Talking about your burnout can help you feel less alone in this world. Social interaction can help you battle isolation behaviors and is a great first step in recovering from burnout.

2. Take breaks: If possible, take short breaks from whatever is causing you burnout, whether that be school, work, or other responsibilities. For a short period, lessen the responsibilities you have and give yourself time to regain motivation and organization.

3. Implement an organizational strategy: Implement organizational strategies into your daily life. For example, if school is a stressor, create a schedule for yourself and set time for studying as well as time for personal enjoyment. Organization can combat procrastination and hence eliminate stress.

4. Work towards a healthier lifestyle: Prioritize sleep, nutrition as well as exercise. Regardless of your athletic ability, participate in exercise multiple times a week. Exercise releases endorphins and overall improves mental health, thus easing symptoms of burnout.

5. Reassess goals: Evaluate your priorities and responsibilities. If it is apparent you are taking on too much, revamp your schedule into something more manageable. 

6. Seek professional help: If your burnout is impairing your life for repeated periods, consider seeking professional help. Mental health professionals are experienced and can help you live a better quality of life. Countless individuals undergo therapy and it is nothing to be ashamed about.

Prevention Measures

1. Know your limits: Be aware of your limits and be wary of crossing them. Learn to say no to additional responsibilities to avoid being overwhelmed. If you plan on taking on extra responsibilities, carefully implement them and set time for personal endeavors.

2. Seek Social Support: Have a group of individuals you can talk to. These individuals will support you and encourage you in times of need. They can help protect you from burnout and keep you safe.

3. Set boundaries: Establish a clear boundary of work/school and personal life. Make sure to set time to disconnect from responsibilities.

4. Find balance in our life: Engage in activities outside of your daily stressors that give you joy. Try to engage in these activities daily.

5. Practice stress management techniques: This includes yoga, meditation, breathing exercises, or other forms of restorative activities.

Summary

Burnout is a common issue that many individuals experience at some point in their life. Nevertheless, excessive burnout has serious consequences, and imperative symptoms (even minor ones) are addressed. Recognizing early signs of burnout and engaging in daily restorative activities are important for quality of life. If you are struggling consistently with burnout, contact a mental health professional.

Edited by: Yaejun Myung