Burnout Is A Leading Mental Health Issue; Here’s How To Keep It At Bay

We have a tendency to power through tough times in the name of getting work done. We may experience the symptoms of physical and emotional exhaustion, but ignore the signs because we have to make a living, put food on the table, a roof over our heads, and shoes on our feet.

We also may not want to admit that we need the rest, fearing it’s a sign of a weakness. However, pushing through burnout without addressing its root causes can have serious consequences. Prolonged stress and exhaustion not only diminish our performance and enthusiasm for our work but also take a toll on our mental, emotional, and physical health.

Our brains are well-equipped to manage short-term stress due to the “fight or flight” response, which releases adrenaline and cortisol to help us react quickly to immediate threats. This acute stress response can enhance focus, energy, and performance.

Prolonged stress on the other hand overwhelms the brain’s capacity to cope, leading to detrimental effects on mental and physical health. Chronic stress can cause the constant release of stress hormones, impairing memory, reducing cognitive function, and increasing anxiety and depression.

This relentless cycle can lead to chronic fatigue, anxiety, and even more severe health issues. It’s crucial to recognize that self-care is not a luxury or an indulgence but a necessity. By taking the time to care for ourselves, we can break free from burnout’s grip, maintain our well-being, and sustain our careers in a healthy, balanced way.

The Symptoms Of Burnout And Mental Exhaustion

Burnout is a state of chronic stress that manifests in a variety of ways, affecting us physically, behaviorally, and emotionally. These symptoms are more than just fleeting moments of stress—they are warning signs that your mind and body are overwhelmed.

• Physical: constant fatigue yet unable to sleep; frequently sick; loss of appetite; gastrointestinal problems; more headaches and muscle pains than usual.
• Emotional: feelings of helplessness; depression; anxiety; irritability; self-doubt; reduced life satisfaction; reduced sex drive.
• Behavioral: Declining ability to concentrate and focus; impaired decision-making; social withdrawal; self-medicating with drugs or alcohol; unusual procrastination; decreased attention to physical health/wellness/hobbies.

Acknowledging when you’re feeling overwhelmed allows you to take necessary steps to protect your mental and emotional health before burnout becomes a bigger issue.

10 Tips To Combat Burnout

While these tips are designed to help combat burnout, they are not a strict checklist that you must follow to the letter. Everyone’s stress-management journey is unique, so it’s important to adopt only the strategies that resonate with you and fit comfortably into your life.

If any of these suggestions feel overwhelming or add to your stress, it’s perfectly okay to set them aside. Focus on the practices that bring you relief and align with your needs, and remember that your well-being is the priority.

1. Make Self-Care Non-Negotiable. Self-care is not selfish – it’s essential. Schedule time for activities that replenish you, whether it’s exercising, reading, or enjoying a quiet bath. Prioritize activities that nurture both your body and mind. When you take care of yourself first, you’re better equipped to help others.
2. Let Go Of The Guilt Suitcase. Guilt can be a useful emotion as it informs you that something is off, but it also expends a lot of mental energy. It keeps you self-focused rather than able to proactively deal with a situation head on. Letting go of guilt requires practice. It’s not easy. Try visualizing your guilt as a briefcase, dropping it wherever you are, and then walking on. You can throw the briefcase too if you want.
3. Exorcize Emotional Vampires. Emotional vampires suck the life out of you. Try to distance yourself from those that are consistently stressed out, emotionally overloaded, and generally negative influences if they are not imperative to your work or family life. And drop the guilt suitcase when you do this!
4. Routinize. A routine work uniform and a favorite morning breakfast will be one less decision you have to make, allowing the mental space for more important decisions throughout your day.
5. Cultivate A Growth Mindset. Reframe challenges as opportunities. Easier said than done, but the mere practice will help propel you forward, focused, and on target. Negativity and self-doubt will tire you out and hinder your progress. Vigilantly watch your mind to see if you are shutting the door in your own face.
6. Delegate Tasks And Share The Load. You don’t have to do everything on your own. At the office, consider which tasks can be shared or delegated to team members. At home, ask for help with household responsibilities or child care.
7. Set Boundaries And Stick To Them. Define your work hours and stick to them. Communicate these boundaries clearly to your colleagues and supervisors. Don’t be afraid to say no to extra tasks or responsibilities that will stretch you too thin.
8. Take Breaks And Practice Mindfulness. Short, mindful breaks throughout the day can help you reset and recharge. Use these moments to practice deep breathing, stretch, or simply take a walk. Incorporating mindfulness into your routine helps center your thoughts, reduces anxiety, and allows you to return to your tasks with renewed focus.
9. Seek Out A Support Network. Connecting with others who understand the unique challenges of balancing professional and personal life can be incredibly empowering. Build a support network of friends, colleagues, and mentors where you can share experiences, advice, and encouragement.
10. Prioritize Physical Wellness. Exercise. Release those endorphins. You’ll feel better, you’ll look better, you’ll eat better, and your brain will function better. It’s hard to think of all your problems while you’re exercising. Your mind needs the time-out from problem-solving to rejuvenate. To borrow a well-known phrase: just do it.
11. Seek Professional Support When Needed. If you’re feeling constantly overwhelmed or if self-care strategies aren’t alleviating your symptoms, don’t hesitate to seek professional help. Therapists and counselors can offer valuable tools and strategies tailored to your specific needs, helping you navigate through burnout more effectively. Remember, seeking help is a sign of strength, not weakness, and it’s a critical step towards regaining control of your well-being.
12. Practice Effective Time Management. Managing time effectively can significantly reduce stress levels. Start by organizing your tasks according to priority and break them down into smaller, manageable steps. Use planners, apps, or other tools to stay on track. By allocating your time wisely, you can ensure that you have adequate time for work, rest, and personal activities, thereby minimizing the risk of burnout.

Burnout doesn’t have to define your career or your life. Prioritizing your own needs is not a sign of weakness but a fundamental aspect of maintaining a healthy, fulfilling career and personal life. Take care of yourself, lean on your support networks, and don’t hesitate to seek professional help if needed. Your well-being is worth it.