How to Recognize Signs of Burnout
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Burnout is a real issue that can happen in the workplace, at home, or even in relationships. It can make previously simple tasks seem insurmountable and throw a serious wrench into any ambitious plans you may have had. But what is burnout? What does it look like? And how can we try to prevent or overcome it?
What is Burnout?
Burnout, in short, is the term used to describe the state of being mentally, emotionally, and/or physically exhausted, or pushed to one’s limit. It usually occurs during or after a period of intense and prolonged stress. This stress can come from family conflicts, financial concerns, or any number of stressors, but is most commonly caused by work-related factors.
Stress vs. Chronic Stress
Chronic stress, or burnout, looks and feels very different from “traditional stress.” While stress is generally caused by having too much to do or worry about and being constantly worried about managing it all, chronic stress (burnout) is characterized by not caring about your obligations and feeling devoid of motivation and energy.
What Are the 5 Stages of Burnout?
Burnout manifests gradually, although it may not be recognized until it’s in the later stages. Continued stress over time causes burnout, but if the symptoms can be caught early, a true burnout or succumbing to chronic stress can be avoided.
Honeymoon Phase
This is pretty much exactly what it sounds like. When something is new, whether it’s a job, a relationship, or an exciting responsibility, we often meet it with an abundance of enthusiasm, effort, energy, and excitement. While this, in itself, is not a bad thing, it can be the starting point to a path that eventually leads to burnout.
Common Symptoms
Common symptoms of this stage can include disregarding or overlooking problems or stressors, overextending yourself to prove yourself to employers or coworkers, and experiencing a sustained increase in your energy level.
Stress Onset
After the honeymoon phase, stress inevitably begins to creep in. You may snap more easily, find that little things that didn’t used to bother you now do, or feel as though there’s not enough time in the day to attend to both your personal and professional needs and obligations.
Common Symptoms
You may begin to experience new or more frequent anxiety, become irritable, or even begin to neglect your own self-care in favor of putting in more time at work.
Chronic Stress
Once you begin to experience chronic stress, it will become evident in your work and daily life. Feeling overwhelmed by everything, you may start to underperform at work, and you may procrastinate or miss deadlines. Your relationships – both at home and at work – can be negatively affected at this stage, as you may become withdrawn, angry, or short-tempered due to the pressure you are constantly feeling.
Common Symptoms
You may miss important work deadlines due to excessive procrastination or outright avoidance of stressful tasks and projects. You may also turn to food, caffeine, or even alcohol as procrastination tools and ways to avoid dealing with your stressors. All of this can lead to uncharacteristic outbursts of anger or aggression.
Burnout
By the time true burnout sets in, its effects on your life are undeniable. You have hit your limit and can’t function normally anymore. Your work, relationships, and personal life will be affected. You may likely be so overwhelmed that you feel completely numb and apathetic towards things that used to be important to you. The mere thought of work may fill you with intense feelings of dread or anxiety.
Common Symptoms
Burnout can manifest itself physically, in the form of headaches, stomach problems, and GI issues. You may totally neglect your personal needs, and further socially isolate yourself. You’ll likely feel empty, unmotivated, and exhausted.
Habitual Burnout
Habitual Burnout is what happens when you allow burnout to persist over a long period of time without taking any action to address or end it. This is when burnout becomes a part of your routine, everyday life. If you find yourself in a state of habitual burnout, it’s important to get help as soon as possible to avoid any permanent or long-lasting effects.
Common Symptoms
Habitual burnout looks like constant anxiety, bad moods, complete social avoidance, and persistent physical and mental fatigue.
Strategies to Help Against Feelings of Burnout
In order to avoid burnout, there are some strategies you can use to put and keep yourself in a healthy headspace and minimize stress.
First, it’s important to set boundaries. This is essential to establishing a work/life balance. No job is worth 100% of your time and energy. Your job is not your life. When you aren’t on the clock, stop checking emails and turn off work notifications. Make it a priority to have a life outside of your job.
Set boundaries within your workplace, as well. You don’t have to extend yourself right to your limit every minute of every day. Work productively, and do good work, but make sure it’s not at the expense of your mental or physical well-being.
Finally, prioritize your personal needs. Allow yourself time to indulge in self-care. Spend time outside when you can. Exercise and eat a healthy diet. Practice mindfulness or engage in other activities that bring you peace of mind.
How Mental Health Coaching Can Help with Burnout
Whether you’re currently experiencing burnout, are worried you’re on the path to burnout, or just want to make sure burnout is a problem you never have to deal with, working with a life coach or seeking out mental health coaching is a powerful tool that can help you. Coaches like Jonette Dyer can not only help you avoid burnout, but can also help you build self-confidence and self-esteem, teach you how to make a difference in someone’s life, and understand the journey vs. destination mindset – all tools that can help fortify your mental health and happiness, and ward off any threats of burnout.
Choosing a mental health coach is a personal process, but with an experienced life and mental health coach like Jonette Dyer, you’re sure to see your life improve and transform for the better.
Start your journey to a better, burnout-free life with Jonette Dyer today.
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