Overcome Burnout: Symptoms, Causes & Proven Prevention Tips
Many of us go through situations where we feel physically fine but mentally exhausted, empty inside. Daily work feels monotonous, uninspired. Many people think of it as ‘normal fatigue’, but it can be Burnout, an extreme state of mental and physical exhaustion. Let’s find out what Burnout really is, how to recognize its symptoms, and how to protect yourself from this condition.
What is Burnout?
Burnout is the result of long-term stress, which is much deeper than ordinary fatigue. It basically occurs when you become overwhelmed by excessive work, pressure, emotions, and responsibilities. It can not only occur in the work environment but also from family responsibilities, relationships, or personal crises.
The World Health Organization (WHO) has recognized Burnout as an “occupational phenomenon” that affects your mental and physical health.
Main symptoms of Burnout
1. Mental exhaustion: feeling lost within yourself
The most obvious and profound effect of Burnout is on our mental state. Even though you may seem normal from the outside, there is a kind of fatigue inside. Even if you do nothing all day, your head feels heavy, your thoughts are foggy. You can’t focus on anything, you don’t get interested in anything. You even get bored with your favorite things.
This fatigue is not just like feeling down, it is a long-term, voiceless mental fatigue that gradually exhausts you. Many times you don’t even understand why you feel this way. It is like a feeling of slowly disappearing inside yourself.
Mental fatigue is not just a matter of feelings, it also affects the body. Frequent headaches, feelings of loneliness, excessive sleep or insomnia can all be associated with it. When such a condition occurs, you should understand that this is not ordinary fatigue, it can be an early warning sign of Burnout.
2. Moving away from work: It feels like a burden, not a responsibility
Another important sign of Burnout is gradually withdrawing from your work or responsibilities. You may not be as active as you used to be, and everyday tasks no longer seem easy or natural. Every task feels like an extra burden, as if someone is forcing it on you.
At this stage, you start work late, get bored at the slightest provocation, even take unnecessary breaks or try to avoid work. Sometimes you may feel like “I can’t do it anymore”, “This is not for me” or “Let’s take a little more time” are thoughts that keep running through your mind.
This feeling also occurs in successful people, and ignoring it can quickly reduce your efficiency. Therefore, whenever you notice a tendency to withdraw from work, you should take it seriously. If you continue to accept this type of mental state as normal, it can gradually destroy your professional life.
3. Feeling ineffective: Trapped in the trap of thinking ‘I can’t do anything right’
One of the most profound and toxic effects of burnout is feeling ineffective or unnecessary. You feel that what you are doing is not enough, that you are not as good as others, or that you are worthless. These thoughts eventually turn into beliefs and you start to belittle yourself.
As a result of this feeling, interest in work decreases, you are afraid to make decisions, and you repeatedly blame yourself. “Everyone is doing well, only I can’t” This kind of self-torture makes a person feel lonely and destroys self-esteem. Even in the areas where you are actually doing well, you may not give much importance to yourself. Seeing every mistake as your own failure, it seems that you are not worthy of anyone’s work.
If you do not get out of this state of ‘feeling ineffective’, it has a negative impact on self-confidence, work efficiency, and personal relationships.
4. Sleep problems: The body is tired, but sleep is not possible
Burnout has a direct impact on our sleep. Many times, even though the body is tired, the mind does not stop thinking, worrying and fear of the future keep on spinning in the head. As a result, it is difficult to fall asleep, we wake up in the middle of the night or we wake up in the morning and cannot sleep again.
This lack of sleep gradually weakens both the body and the mind. Without sleep, the body’s cells do not recover properly, the brain does not get rest, and it affects our mood, attention and work.
The most common sleep problems due to burnout include:
Going to bed at night and not sleeping for hours
Sleeping in pieces but not continuously
Waking up in the middle of the night with nightmares or tension
Feeling tired and unbalanced in the morning.
If this type of sleep problem continues for a long time, it can be not only a sign of burnout, but also a sign of depression or mental illness. Therefore, it is important to be aware of the time rather than neglecting sleep.
5. Physical Illness: When a Bad Mind Spreads to the Body
Burnout is not just mental or emotional exhaustion, it also gradually affects the body. As stress and anxiety accumulate day after day, the body starts reacting to them. As a result, various physical problems begin, which may seem normal at first but can later become serious.
Some common physical problems that come from burnout include:
Regular headaches
Neck, shoulder or back pain
Pulpitations or shortness of breath
Digestive problems or loss of appetite
Excessive fatigue, feeling heavy when waking up.
We often think of these symptoms as other reasons, but in fact, the stress of burnout may be hidden behind them. The body gives us signals, but if we do not understand it, the problem becomes complicated. If the mind is not good, the body is not good either. Therefore, it is important to be aware of the prevention of burnout rather than ignoring the physical symptoms.
Why does burnout occur? (Main causes)
1. Excessive Workload: When Work Becomes the Only Goal of Your Life
One of the main causes of burnout is excessive workload. When we work too much, our mental and physical condition gradually deteriorates. This creates a kind of physical and mental tension, where the burden of one task after another is pressed on us. At some point, that stress starts to control our entire life.
Some common symptoms of excessive workload can be:
Working for too long: When it becomes difficult to spend time outside of work and you cannot manage the workload, burnout can occur.
Not taking vacations or lack of time: When you cannot spend time for yourself or with family and friends, your body and mind become tired.
Feelings of fear: Due to excessive work pressure, you feel that you will never be able to meet expectations or that the quality of your work will decrease.
If such excessive workload is not managed properly, it greatly increases the risk of burnout, and eventually it can lead to loss of interest in work.
2. Lack of Recognition: When You Don’t Get the Results of Your Hard Work
One of the most important causes of burnout is lack of recognition. When your hard work is not properly appreciated or appreciated, it leads to low morale and burnout. You feel like your contribution is not being valued while working, which can damage your self-confidence.
Some common feelings that can result from lack of recognition include:
Not feeling valued for your work: When your hard work or commitment is not recognized or respected, work feels more difficult and stressful.
Not being able to improve: If you don’t get noticed for all your work, it feels like your efforts will never be appreciated, or that you won’t get the opportunity to improve.
Dissatisfaction and frustration: Long-term lack of recognition means that what you do is not worth anything. This can be a major source of burnout. If you ignore this feeling of inadequacy, your performance will gradually decline, your morale will be broken, and you will eventually lose interest in your work.
3. Personal Life Work Balance: When Work Becomes Your Only Goal
One of the main causes of burnout is the lack of balance between personal life and work. In today’s fast-paced life, many people start prioritizing their work over their personal life. It becomes difficult to give time to their personal life due to excessive workload and allocating time for work, which ultimately leads to mental and physical exhaustion.
Some of the situations that may arise are:
Not spending time with family or friends due to excessive work: You may spend day and night for work every day, but do not get time for family life, friends or yourself.
Neglecting personal needs: You tend to ignore yourself because you do not prioritize your hobbies, rest or health over work.
Lack of boundaries between work and personal life: When thoughts of your work are always on your mind, you never get real rest. This creates stress. If you do not maintain the right balance between personal life and work, you will eventually feel completely exhausted and exhausted, which increases the risk of burnout.
4. Emotional stress: When you feel too much stress mentally
One of the reasons for burnout is emotional stress or excessive mental stress. Emotional stress from various aspects of life increases on us, which we may take for granted, but over time it constantly tires our body and mind.
This emotional stress can be due to various reasons, such as:
Family problems or relationship tension: Problems in personal life, such as family turmoil or relationship tension, often put our mind under excessive stress, which also affects work.
Excessive responsibility at work: Excessive responsibility for work or focusing on solving other people’s problems can exhaust us emotionally.
Anxiety due to unexpected situations: Excessive anxiety can arise in our minds for various reasons, such as financial stress, health problems or ignorance about the future. These thoughts destroy our mental stability. This emotional stress creates a kind of mental fatigue over time, and when you feel that your emotional burden is becoming impossible to handle, the risk of burnout increases. Ignoring emotional stress for a long time means that one day your capacity will run out and you may face a mental and physical failure.
Ways to prevent burnout (research-based strategies)
1. Proper use of time: the right balance between work and rest
One of the most effective strategies to prevent burnout is to maintain the right balance between work and rest through proper use of time. Many times we think that the more we work, the more successful we will be, but in fact this can have the opposite effect. When we do not give ourselves enough rest and recovery, physical and mental fatigue increases, which leads to burnout.
How to use time properly:
Set work hours: Try to work within a certain time of the day and take breaks on time. Being able to work within a certain time increases the quality of work and reduces fatigue.
Prioritize: Do important tasks first and less important tasks later. This will reduce stress.
Take breaks: Take short breaks from time to time. Continuous work reduces concentration and increases fatigue.
Take time to rest: Take adequate rest at the end of the day and on weekends to rejuvenate yourself. Spend time with family and friends. Studies have shown that if time is not managed properly, work pressure increases over time and eventually it creates physical and mental fatigue. Proper use of time will increase your efficiency and prevent burnout.
2. Learn to say no: Avoid taking on all the responsibilities
A very important strategy to prevent burnout is to learn to say no. We have various responsibilities in our lives, but when we carry all the responsibilities alone, we cross our own limits. Many times it becomes difficult to ignore the needs of others or the requests of colleagues, and we want to take everything on our shoulders. But this creates additional pressure on us and eventually leads to mental fatigue and burnout.
Why is it important to say no?
Stay within limits: You have to work within the limits of your ability or time. Taking on unlimited responsibilities will make you go beyond your capacity, which will eventually cause burnout.
Maintain the quality of work: Doing too many things at once can reduce the quality of work. If you cannot give full attention to each task, you can lose efficiency. If you learn to say “no”, you will do less work, but you will complete each task properly.
Maintain health and peace of mind: When you do all the tasks one by one, you will be mentally calm and stress will be reduced, which will maintain your health and comfort.
How to learn to say no?
Make clear decisions: When the workload becomes too much, be aware of your capabilities and communicate your limitations.
Get used to it: Practice saying “no”, especially when you realize that excessive responsibility can be harmful to your health.
Protect your needs: Give yourself time, and try to convince others that you need rest or some time for yourself to maintain the quality of your work. Past studies have shown that learning to say no can help people share their responsibilities more appropriately, which helps reduce stress at work and greatly reduces the likelihood of burnout.
3. Physical exercise: Walk or do light exercise for 20 minutes every day
An effective strategy for preventing burnout is regular physical exercise. Exercise not only improves physical health, it also plays an important role in our mental state, morale, and stress management. When we are physically active, our body’s internal performance increases and morale is strengthened.
How does physical exercise help prevent burnout?
Reduces stress hormones: Exercise naturally produces endorphins, which calm our minds and help reduce stress.
Increases focus: When you exercise, your body and mind become refreshed, which increases focus and performance at work.
Ensures good sleep: Exercise tires the body, which helps you sleep well at night. Burnout is difficult to prevent without adequate rest.
Increases blood circulation: Regular exercise increases blood circulation, which keeps your body more active and strong.
How to start?
Start with light exercise: Walk, do yoga or exercise for 20 minutes every day. This will keep your body moving easily.
Make it a routine: Choose a specific time when you can exercise regularly, such as when you wake up in the morning or after work.
Focus on the destination: Exercise will not only help you build muscle, but also improve your mental health. For this, spend some time exercising regularly every day. Studies have shown that people who exercise regularly are more resistant to stress and have a reduced risk of burnout.
4. Meditation and breathing exercises: Maintain mental peace and freshness
A very effective strategy to prevent burnout is meditation and breathing exercises. When we are under stress or anxiety, the body and mind become weak, which can cause burnout. However, by practicing meditation and deep breathing regularly, you can make a huge difference in your mental health and cope with the effects of stress.
How do meditation and breathing exercises help prevent burnout?
Reduces stress: Meditation and deep breathing affect the body’s auto-neural system, which reduces the stress hormone cortisol and helps reduce feelings of stress.
Increases focus: Regular meditation and breathing exercises improve focus and present mind, which helps to focus on work.
Reduces anxiety and depression: Studies have shown that people who meditate regularly experience much less anxiety and depression, which is a major cause of burnout.
Keeps the body calm: Meditation and breathing exercises increase the relaxation of the body’s muscles, which helps reduce physical fatigue.
How to practice meditation and breathing?
Take 5-10 minutes every day: Meditate for 5-10 minutes every morning or night. Sit in a quiet place and take deep breaths and eliminate negative thoughts that come to mind.
Deep breathing exercises: Practice “chest breathing” or “diaphragmatic breathing”. This will relax your body and keep you mentally calm.
Practice mindfulness: Stay in the present moment, be aware of your thoughts, feelings and physical condition. This will help prevent the onset of burnout. Studies have shown that those who practice meditation and breathing regularly have a much lower risk of burnout.
5. Get enough sleep: Don’t neglect sleep, but prioritize it
A very important strategy in preventing burnout is getting enough sleep. Sleep is essential for our body and mind to rejuvenate. When we don’t get enough sleep, our body’s normal functions are disrupted and our mental state starts to deteriorate. Lack of sleep not only increases physical fatigue, but it can also increase mental stress, anxiety, and depression, which can lead to burnout.
How does adequate sleep help prevent burnout?
Rejuvenation of the body and mind: Sleep gives our body and brain the necessary time to rejuvenate. Without sleep, our brain cannot function effectively, making us more tired and inefficient.
Balance hormones: Adequate sleep balances cortisol (the stress hormone) and serotonin (the happy hormone), which stabilizes our mental health.
Increases focus and performance: Lack of sleep reduces our focus and performance, which makes us more likely to make mistakes at work and fall victim to fatigue and burnout.
Maintain physical strength: Adequate sleep helps restore physical energy, so we feel motivated and energized for work.
How to get enough sleep?
Sleep at a fixed time: Try to go to bed at the same time every day and try to wake up at the same time in the morning. This will keep your body clock in order.
Prepare a sleep environment: A quiet, dark and cool room will create an ideal environment for sleeping. Keep the room free from outside noise and light. Avoid excessive stimulants before bed: Avoid using coffee, tea or electronic devices, as these can disrupt sleep.
Create a sleep routine: Keep a regular sleep time so that your body can get used to it. Studies have shown that people who get enough sleep are more productive and have a much lower risk of burnout.
6. Counseling or therapy: Seek help from a professional counselor if you are suffering from too much mental problems
An important strategy for preventing burnout is to seek counseling or therapy. When you are under excessive mental stress and feel tired, frustrated or helpless, it is very important to seek the help of a professional counselor. Counseling or therapy helps you analyze your emotional state and can help you learn new coping strategies, so you can stay free from burnout.
Why does counseling or therapy help prevent burnout?
Attentive listening and empathy: A professional counselor or therapist listens carefully to your problems and guides you towards finding solutions. This helps you feel that you are not alone and that your problems are shared.
Emotional support: Through counseling or therapy, you can get emotional support, which will help reduce your stress and anxiety.
Learn stress management techniques: The therapist will teach you coping strategies, such as cognitive behavioral therapy (CBT), which helps you identify and change your negative thoughts.
Understanding the subconscious mind: Professional therapy or counseling gives you the opportunity to learn about your subconscious mind, so you can understand why you are feeling so much stress and how to deal with it.
How to start counseling or therapy?
Find a trusted counselor or therapist: Find an experienced and trained counselor or therapist who will listen to your problems respectfully and help you in a professional manner.
Have regular sessions: Have regular counseling or therapy sessions. This will help you monitor your feelings and maintain the problem-solving process.
Be open-minded: Be open-minded and express yourself in counseling sessions, as this can be helpful in your well-being and on the path to recovery from burnout. Studies have shown that people who receive regular therapy or counseling are more able to reduce stress and prevent burnout. You can share any of your experiences here.
- Category : Self-Development
- Author : Tuhin Bin Alamgir
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