How to Cope with Burnout
Is burnout the same as being stressed?
The word burnout can bring up various images and descriptions of being overly stressed or overwhelmed. However, burnout is so much more than experiencing high levels of stress. To demonstrate, let’s think of stress and burnout as two sides of the same coin. Both have elements of intensity, external demands, and pressure; however, each differs in the way it affects us.
On one side of the coin is where stress resides. When we feel stressed, we may feel anxious, have a lack of energy, and feel a sense of urgency to reduce the stress inducing stimuli. This includes an experience of many demands that can feel as if we are carrying a massive boulder on our shoulders to get to the finish line. Now, on the other side of the coin we have burnout. Burnout involves a full body experience that includes a mix of physical, emotional, and mental exhaustion. As stress typically involves an end in sight, burnout involves a cycle of depleted energy where we can feel overworked and undervalued. Therefore, we can think of burnout as the progression of prolonged stress with exceedingly high demands similar to trying to drive a car while the gas tank is empty.
How do I know if I am experiencing burnout?
It’s important to remember that burnout doesn’t only apply to the workplace. Burnout can occur from a mixture of areas in our lives such as balancing work demands, family, being a caregiver, coping with health issues, and more. Those at risk for burnout can include but is not limited to those who work in helping professions or high-pressure environments, lack boundaries with work and a personal life, lack recognition for their work, have perfectionistic tendencies, and/or difficulties with seeking support from others.
Other signs that you may be experiencing burnout can include feeling exhausted most days, having a loss of interest and lack of motivation, difficulty expressing emotion, feeling underappreciated, feeling helpless, isolating from others, being sick frequently, experiencing changes in appetite or sleep, procrastinating, and even isolating from others.
I think I am experiencing burnout. what now?
So, we’ve discussed how burnout differs from stress as well as what signs can be present in burnout. Now, we’ll talk about a few ways we can cope with it. Although what each of us needs will differ, there are a few ways we can help mitigate the effects of burnout and cope with it if it occurs.
Seek support: Oftentimes burnout has us feeling hopeless and depleted. Reaching out to supportive friends, family, a partner, and a therapist is a great way to start alleviating any emotional or physical load you may be facing. Even if it just means we ask another to sit and be with us during this incredibly challenging time, having connection and help from others is one key factor in healing from burnout.
Set boundaries: Setting boundaries requires knowing what you need and value in order to prioritize and communicate these needs to others. Give yourself time to reflect on the areas you may need to limit, may need help in, and areas you may need to increase to help maintain your wellbeing. Examples include setting strong limits with your work schedule, taking time in your schedule to connect with others, building healthy coping skills in your day, and especially planning to take time off to recharge.
Engage in mindfulness: Mindfulness practices are well known to help alleviate stress, anxiety, and depression as they promote intentionality and a non-judgmental awareness. Ways you can practice mindfulness include taking a mindful walk, use of deep breathing to stay present in the moment, journaling, yoga, or any activity you enjoy that brings comfort and presence in the moment.
Lastly, remember to be gentle with yourself as you navigate the experience of burnout. It can take time to heal and to evaluate the factors in our lives that have contributed to this exhausted state. With a level of awareness, support, and coping skills, you can find relief in burnout.
Ready to find relief from burnout?
If you’re looking for some support, our team is here for you. Don’t hesitate to reach out.