Burnout is not classified as a medical condition, but the symptoms can be debilitating. The World Health Organisation (WHO) defines it as a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed. According to WHO, it is characterised by three dimensions:
Recognising the signs of burnout is critical so that they can be addressed early on to prevent a downward spiral in health, which can take a long time to heal.
These signs include feeling tired and exhausted all day, feeling unmotivated and unfulfilled at work, being unable to sleep at night and waking up tired, having trouble focusing or making decisions, and digestive issues. You may also find you snap easily due to being in a constant state of flight or flight mode. Feeling out of control is also a major symptom.
It may be difficult for some people to be aware that they are exhibiting signs of burnout if those levels of stress are what they experience on a regular basis. There are wearable devices available, such as Oura and Fitbit watches, which can measure stress through variables such as heart rate and changes in sweat gland activity. This can help you to be more aware of when you may be experiencing stress and the potential triggers at the time, so you can better manage them.
People who are highly perfectionistic may think this is the way to success. However, it can actually be an unproductive way of thinking, as The University of Queensland (UOQ) reports. Perfectionists may set unrealistic expectations for themselves and feel frustrated and inadequate when these are not met. According to Good Therapy, it may also lead to lower motivation, thoughts about giving up, negative self-talk and eventually emotional exhaustion.
Letting go of this unhelpful way of thinking may help with preventing burnout. This involves changing expectations and recognising that perfectionism at work is impossible. If you expect perfectionism, you are setting yourself up for failure because setting goals that are out of reach means that you cannot achieve them. Instead, set realistic goals and remind yourself that it’s about doing your best rather than being perfect. This way, you are still setting high goals, but they are ones that can be achieved.
Setting boundaries with yourself and others about what you can and can’t do is important so that you protect yourself from being overwhelmed with too much work. It is a form of self-care. This means learning to communicate more with your bosses and co-workers about your needs and feelings, whether that be turning down a project or delegating some responsibilities to others where possible. Setting firm boundaries with others means recognising that people can often assume, unless you tell them, that perhaps you are okay when you say yes to taking on that project.
As the University of Rochester reports, without clearly communicated boundaries, it can leave a lot of room for misinterpretation and cause harm when it may not be intentional. Setting boundaries with yourself could look like leaving the office at a designated time and ensuring you don’t work at home after hours. Feel comfortable knowing that it’s okay to say “no” to something you instinctively feel will be too much for you to take on.
When the body is in a constant state of stress, this can wear the body down internally and externally. Taking time out to rest helps our body to shift out of that stress mode, in which the sympathetic nervous system is activated, and into a state in which it can rest and repair as the parasympathetic response takes over. However, you can carve out some time to rest, whether it is extra sleep time, going on a retreat, lazing by the beach or spending the day focusing on yoga and meditation.
Research suggests that exercise can be effective for relieving burnout, with one study reporting that exercise participants had greater positive well-being and personal accomplishment, less stress, and emotional exhaustion. This is also about letting go of what doesn’t serve you and reducing overwhelm. You could prioritise tasks or, if there is simply too much, evaluate what can be taken off the list of things to do. Journaling, meditation and mindfulness may also help release worries and concerns from the mind.
This may also be a chance to evaluate whether the work you are doing aligns with your personal values, and if not, whether some changes can be made, whether to the role or moving to a different role entirely where you can better live out your values at work. Self-care also means getting in touch with your social supports, and enjoying quality time with them, to remind you of your positive life outside work. Sometimes, simply talking things over can spark new ideas or ways of handling situations. It can also mean filling your cup by participating in activities or hobbies that feel fulfilling to you, whether it’s connecting with nature or reading a book. Finally, if you are having difficulty with any of these steps, it may be worth getting in touch with a therapist or your GP to discuss strategies to address these factors to help you combat burnout.