“Am I experiencing burnout?”
Recognition for burnout is growing in both work and wellness spheres, driven by escalating self-reported stress levels. However, akin to numerous health conditions, especially those linked to mental health, burnout still grapples with significant societal stigma.
The prevention of burnout typically involves enhancing overall well-being. Even when eradicating stress is not entirely feasible, there are three strategies to counteract burnout.
What is burnout?
Burnout, or burnout syndrome, manifests as a state of mental, emotional, and physical depletion resulting from persistent and chronic life demands surpassing one's capacity to manage or produce. While rooted in work-related stress, burnout's repercussions extend beyond the professional realm, affecting various facets of life.
Sleep, Fatigue, and Energy Levels:
Difficulty falling or staying asleep.
Poor-quality sleep (restless, frequent awakenings).
Overwhelming fatigue and drained energy.
Hyperactivity leading to insomnia, akin to running on an invisible hamster wheel.
Dependence on caffeine for alertness.
Physical Symptoms:
Heart palpitations and a racing heart.
Chest tightness or breathing difficulties.
Digestive issues like heartburn, gas, or irritable bowel.
Headaches, migraines.
Jaw pain or tightness; potential tooth grinding.
Jumpiness and easy startle reactions.
Persistent aches and pains, including muscle aches, inflamed joints, or back/neck pain.
Irregular, painful, or absent menstrual cycles (applicable to those menstruating).
Cognitive/Mental Symptoms:
Forgetfulness or persistent worry about forgetting.
Difficulty concentrating or focusing.
Anxiety and excessive worry.
Overwhelmed feelings and constant frazzled state.
Procrastination or avoidance of tasks.
Challenges in task prioritization.
Emotional Symptoms:
Feeling emotionally blank, numb, or disconnected.
Experiencing sadness or a low mood.
Feeling trapped, hopeless, or pessimistic.
Resentment, irritability, and short temper.
Chronic frustration and negative perceptions of surroundings.
Sense of isolation, alienation, or loneliness.
Perception of unrecognized or unappreciated efforts.
Inadequacy and the belief that nothing is good enough.
Consistent difficult days.
Coping mechanisms like substance use or erratic eating habits.
Relationship Symptoms:
Difficulty relating to or connecting with others.
Avoidance of interpersonal interactions.
Distrust in others' dependability.
Ongoing conflicts in various relationships.
Counteracting Burnout:
Establish Boundaries: Safeguard your time, personal space, and emotional investments with well-defined boundaries.
Cultivate Engagement: Allocate more time to activities you love, collaborating with people who bring positivity to your work.
Prioritize Deep Recovery: Focus on comprehensive recovery strategies.
Importantly, seeking assistance is a demonstration of strength, not weakness — Even The Rock needs a spotter when benching 900 pounds.
If you're dealing with any of these symptoms, don't hesitate to reach out. Our fitness coaches are here to assist our clients in effectively handling stress through health plans.
References:
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American Psychological Association (2021). Stress in America: One Year Later, A New Wave of Pandemic Health Concerns. Stress in America Survey
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Pouthier, Vanessa. 2017. Griping and Joking as Identification Rituals and Tools for Engagement in Cross-Boundary Team Meetings. Organization Studies 38 (6): 753–74.
Bushman, Brad J., Roy F. Baumeister, and Angela D. Stack. 1999. Catharsis, Aggression, and Persuasive Influence: Self-Fulfilling or Self-Defeating Prophecies? Journal of Personality and Social Psychology 76 (3): 367–76.
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