Strategies for overcoming burnout: Meaning & advice

Burnt out: meaning and signs

Definition

Burnout is a condition of exhaustion that arises when you are overwhelmed, drained, and unable to keep up with ongoing demands. It takes a toll on all three dimensions of your health: 

• physical ;
• mental ;
• emotional.

While burnout usually seems to happen overnight, it is the result of a build up overtime, often during a prolonged stress period. It’s not just a bad day at work or a temporary phase, it’s a chronic state which can have lasting and serious consequences on your health and overall well-being.

How do I know if I have burnt out? (symptoms)

Emotionally, you might experience : 

• a sense of helplessness ; 
• a significant loss of motivation ;
• a decline in your sense of accomplishment. 

On a physical standpoint, you might typically present symptoms such as: 

• fatigue ; 
• insomnia ; 
• headaches ; 
• gastrointestinal problems. 

These physical symptoms can be persistent and may worsen over time if not addressed. 

Burnout also comes with behavioral telltale signs which might include:

• absenteeism ;
• withdrawal from responsibilities ; 
• procrastination ; 
• substantial decline in job performance.

However, there are early signs, which can help take the appropriate measures to prevent burnout:

• irritability ; 
• frustration ; 
• being overwhelmed by tasks that once seemed manageable ; 
• emotional exhaustion ;
• a decline in concentration, memory and/or decision-making abilities ;
• frequent colds ; 
• muscle pain ; 
• unexplained aches and pains.

Because you feel that your close friends, relatives and colleagues don’t understand your struggles or because you simply don’t have the energy to maintain social connections, you might find yourself withdrawing from them. This isolation can deepen the emotional toll of burnout, making it even more challenging to recover.

Burnout and/or depression

Burnout shares many similarities with depression, but you need to be able to tell them from another because they call for different approaches for treatment and recovery. 

Burnout is often closely linked to work-related stress or other long-term stressors. Depression, on the other hand, is a broader mental health condition that affects all areas of your life. Depression is marked by deep sadness, loss of interest in activities you once enjoyed, significant changes in appetite or sleep patterns, and pervasive feelings of hopelessness or worthlessness.

If left unchecked, burnout can evolve into depression. Indeed, the emotional exhaustion and feelings of inadequacy that come with burnout can intensify and  lead to more persistent symptoms of depression such as:

• chronic sadness ; 
• guilt ; 
• a sense of worthlessness(which might also be linked to a potential imposter syndrome) encompassing both professional and personal life.

Conversely, existing depression can increase vulnerability to burnout. If you are already dealing with depression, the added stress of a demanding job or overwhelming responsibilities can make the bed for burnout. 

Given the potential overlap between these conditions, if you suspect you are dealing with either or both, seek help from a mental health professional who will guide you toward the appropriate treatment.

How to prevent burnout?

Identify the causes of burnout

We already know what warning signs to keep an eye out for, but prevention works best if those early symptoms don’t even have room to develop, in the first place. This is why you should learn to identify risk factors that contribute to burnout.

The prominent risks factors at work are: 

• an excessive workload ; 
• a lack of control over your tasks ; 
• unclear job expectations from yourself or from management ;
• lack of support from supervisors, colleagues or business partners. 

The influence from these factors can be increased by some of your personal traits and behaviors like perfectionism or an inability to delegate. Similarly, if you tend to derive your self-worth from your job performance, you’re more likely to experience burnout when things don’t go as planned.

Finally, burnout can also stem from your personal life. Chronic stress from family issues, financial problems, or health concerns can deplete your emotional resources, making it harder to manage work stress.

Establish healthy boundaries

Once you know where burnout can come from, you are ready to take proactive steps in order to prevent it. One of the most effective ways to achieve this goal is by establishing and maintaining clear and healthy boundaries between your work and personal life.

First up: work hours. They are not designed to be flexible. If you have a position which allows you to decide on this topic, then set work hours which are best for you and then stick to them. Whether you have control over your schedule or not, don’t do anything work-related outside of your work hours. Of course, we’re not saying to drop everything at 5.00 p.m. but you should definitely refrain from checking work emails or taking work calls outside of work.

In a similar fashion, if you’re working from home, create a designated workspace that is separate from your living areas. Building such a physical separation between work and home will help create a mental separation which is an effective way to prevent work stress from spilling over into your personal life.

Communicate your boundaries at work and at home

It’s also important to communicate your boundaries clearly to others. Let your coworkers and supervisors know when you are available for work-related tasks and when you are not. This can help manage their expectations and reduce the pressure you feel to be constantly “on.”

This principle can be applied to your personal life too : establish limits on your personal time and energy. For instance, when you need some time to rest, relax or practice hobbies, feel free to say no to social invitations. Personal time is precious and necessary: it’s a way to preserve energy and resources so that you can use them later to handle work-related stress when it arises.

Generally speaking, be mindful of the boundaries you set for yourself. It’s easy to fall into the trap of overdoing it. Especially if you have high personal expectations or a strong sense of duty. Learning how to relax and take a step back really goes a long way.

Develop a support network

A strong support network is always helpful for preventing, dealing with and recovering from any stressful or even traumatic event or period: depression, post-op care and of course burnout.

This network can include family members, friends, colleagues, or professional mentors who provide emotional support, practical advice, and a sense of connection, which will be a vital source of emotional support, helping you to feel understood, valued, and less isolated in your struggles.

In the workplace, seek out colleagues who can offer support and camaraderie. Whether it’s a quick chat during lunch or a more in-depth conversation about work challenges, having trusted colleagues to confide in can make a significant difference in how you cope with stress. Maybe also consider joining a professional network where you can share experiences and gain insights from others in similar situations.

As we said before, if you’re struggling with or concerned about burnout, seek professional help. A therapist or counselor can provide valuable tools and strategies for managing stress, improving your mental health, and preventing burnout from escalating into more serious conditions like depression and anxiety.

Never hesitate to ask for help. Reaching out for support is a sign of strength, not weakness. 

Our advice to recover from burnout

Sometimes you cannot do anything about it: you just burn out. After realization begins the recovery process. Please take note that some of the following advice can also be applied to prevent burnout.  

Practical tips to reduce daily stress

Workload division

First, reassess your workload and responsibilities. Anything that can be delegated or postponed should be examined. Having a more realistic workload will significantly reduce the pressure you feel. Another effective strategy is to break down tasks into smaller, manageable steps. This helps you avoid feeling overwhelmed by large projects and allows you to make consistent progress without burning out.

Physical and mental relaxation

Concerning physical health, consider incorporating relaxation techniques into your daily routine: 

• deep breathing exercises ; 
• progressive muscle relaxation ; 
• mindfulness meditation.

It’s also important to pay attention to your environment. If your workspace is cluttered or disorganized, it can contribute to feelings of stress and overwhelm. So, to feel more in control of your mental space, take the time to organize your physical workspace!

Time management

Make sure you are not spreading yourself too thin: plan your day and your week effectively  and prioritize tasks. you can ensure that you are not. The purpose of effective time management is twofold: not only it helps you stay organized but it also gives you a sense of accomplishment as you tick off completed tasks.

Importance of rest, exercise, and disconnection

When you’re experiencing burnout, your body and mind are signaling that they need time to recuperate. Aim for 7 to 9 hours of sleep each night. If you’re struggling with sleep, consider establishing a winding down bedtime routine with activities like reading, taking a warm bath, or practicing the afore-mentioned relaxation techniques.

Regular exercise also plays a huge part in a successful recovery from burnout as it reduces stress but also improves your mood and energy levels. It doesn’t have to be strenuous; even a daily walk can make a difference. The key is to find an activity that you enjoy, so it becomes a regular part of your routine rather than just another obligation.

Learn to disconnect even though it can prove challenging. But it’s essential for your mental health. This has to do with the boundaries we previously discussed. For example: 

• turn off email notifications after a certain time ; 
• avoid work-related tasks on weekends, etc.

Finally, don’t underestimate the power of taking breaks throughout your day. These prevent burnout by giving your mind a chance to rest and recharge. Whether it’s stepping outside for a few minutes, practicing deep breathing, or simply taking a moment to stretch, these small actions can have a cumulative positive effect on your overall stress levels.

Reevaluate professional ambitions and personal expectations

More often than not, burnout comes from a gap between your professional ambitions and personal expectations. For a full recovery, you need to take a step back and reassess what truly matters to you: 

• Are you chasing goals that actually align with your own values and interests? 
• Are you striving for achievements that others expect of you?
• If you happen to be the CEO/founder of your company, does the mission statement still resonate with you? 
• Is your current position or career path sustainable in the long term?
• Are you constantly feeling overwhelmed?

Reevaluation doesn’t necessarily entail a complete career change; sometimes, small adjustments like shifting responsibilities, seeking additional support, or negotiating more flexible working conditions can be sufficient. In any case, throughout this process, remember to be honest with yourself about what you can or cannot handle, because this is the condition to be able to create a more balanced and fulfilling personal and professional life.

To sum it all up, don’t try to rush either burnout prevention or the recovery process since rushing everything (because you just have too much to do, granted) is precisely what might just burn you out. Of course, the usual work paradigm seems to be specifically designed to lead anyone to burnout  and it is not always easy to step back and focus on your health/well-being. However, if you are burnt out, you cannot effectively work anymore so finding a balance that works for you should always be your top priority.

If you want to learn more about how to implement simple strategies in your work life, as a company leader or a manager, or if you value continuous self-improvement and are open to innovation,  CoachYZ is here to help you: embark on your journey with us!