Imagine the situation: more and more work, you feel at zero. Physically and mentally exhausted, no motivation to continue… Is it accumulated stress or burnout? Why is it important to understand the difference and what to do next?
When mental, physical or emotional resources are depleted, we experience stress, and this is quite natural. Moreover, the reasons for it can be very different — both negative (a strict boss and an approaching deadline) and positive (a big party that we organized). Most of us experience stress to some degree, says clinical psychologist Ryan Howes.
As far as burnout is concerned, it is a response to prolonged excessive stress that leaves us completely exhausted and unable to do anything. And if left untreated, this condition can lead to more serious problems, such as clinical depression.
“Imagine that you are constantly under stress for a long period of time and there is no way to change the situation,” suggests psychologist Lee Chambers. — Most likely, sooner or later you will feel empty, lose motivation, begin to see the world in gloomy colors and fall into apathy. This is burnout.»
In this state, it seems that the situation is hopeless, that nothing can be changed. It is almost impossible to see the light at the end of the tunnel. Another difference between the two states is that when we are under stress we do a lot (sometimes even too much), and when we are burned out, we are not capable of anything at all.
In 2019, the World Health Organization (WHO) officially recognized burnout syndrome as a disease. We are accustomed to talking about this state exclusively in the context of processing. But it also occurs in those who are unfairly treated by colleagues or superiors, or who are not allowed to show themselves professionally. It happens with parents, as well as those whose duties include caring for others.
How do you know if you’re prone to burnout?
Signs of burnout
The symptoms of this condition are easily confused with signs of prolonged stress. However, in the case of the latter, the state is normalized when the source of stress disappears — for example, when we finally do a big presentation, because of which we were so worried. If time passes, and the condition does not improve, most likely, we are talking about burnout.
“It’s all about the degree of heat,” says psychologist Sherri Burg-Carter, “and the most effective way to prevent burnout is to pay attention to the fact that “the temperature is rising” as soon as possible.
Here are a few signs that you’re experiencing burnout.
1. You have trouble sleeping
You can suffer from insomnia or sleep too much — it manifests itself differently for everyone. In any case, you constantly feel tired, but no matter how much you sleep, you can’t get enough rest.
2. You cringe at the thought of work.
“Sunday Night Syndrome is a true friend of those who are prone to burnout,” Howes explains. “Perhaps you even secretly dream of being fired or made redundant. At the beginning of the working day, you longingly think: it would be rather evening already.
3. You get sick often
Prolonged stress directly affects the immune system, which means you often get sick for a long time. In addition to colds, you may suffer from headaches, muscle tension and digestive problems.
4. You have lost motivation and a sense of purpose.
It’s getting harder and harder for you to force yourself to finish what you started to the end — the work seems absolutely meaningless. “This is accompanied by a pessimistic attitude towards everything in life, low mood and isolation from reality,” adds Chambers.
5. You build a wall between yourself and others.
If earlier you liked to chat with colleagues and make plans with friends, now it seems that there is simply no time and desire for this. Sometimes a feeling of guilt also connects: if I can’t complete the project, what kind of meeting with relatives can we talk about ?!
6. You are worse at work.
The ability to concentrate and creativity begin to limp first, then productivity. You start making more and more mistakes. “Suddenly you find yourself having to re-read emails over and over or ask colleagues to repeat a question,” says Burg-Carter. “Because you can’t focus, work now takes longer, things pile up, which leads to even more stress.” You may now also find it difficult to maintain relationships with colleagues, a partner or friends: you often get irritated, feel lost and exhausted.
4 ways to help yourself
The problem with burnout is that it is difficult to track it at an early stage. If you still succeeded, here’s what you can do.
- Try to find meaning in your work
Of course, you are not able to change everything in your work: for example, deadlines or corporate culture are beyond your control. Concentrate on things that are in your power. Maybe there is a way to start enjoying your work more?
Talk to your manager: is it possible to transfer some of your responsibilities to another employee so that you take on tasks that inspire you. Or another position within the company will suit you.
- Find time for activities that bring you satisfaction
It would seem, what time for yourself, when there is so much to do! But right now it is more important than ever to pay attention to yourself. Include in your schedule everything that fills you with a resource and helps you recover: jogging, yoga, swimming, journaling, walking. Just be honest with yourself: sometimes we strive to do the same as others, to be in trend, but this is even more draining.
Come up with a daily ritual that will help restore strength, but do not strive to perform it every day, no matter what. “Perfectionism in this case is inappropriate. Your task is to help yourself, and not hang on yourself another task that you are not able to complete, ”Chambers warns.
- Take breaks if you can
Choose the option that suits you best and is possible in your case. Take a vacation, take breaks during the day, or set better work hours for yourself. “The ideal is to take a break from work and, for example, go to nature to ground, reboot and recharge,” advises Chambers.
- Feel free to ask for help
In a state of burnout, many tend to isolate themselves from everyone, close themselves in their shell. But what you really need is to know that you are not alone and there are people nearby who are ready to help. Perhaps some have gone through the same thing as you.
“Don’t try to find your way out on your own—you’ll likely have someone you can count on,” Chambers recommends. “Ask for support and very real help if you need it.”
When we are under stress, anxiety levels rise, and burnout has a lot in common with clinical depression: lack of motivation, fatigue, sleep problems, isolation from the world. By seeking professional help from a psychologist or psychiatrist, you can take a fresh look at your life situation and learn how to work with stress, preventing it from developing into burnout.
And if all this does not help?
Perhaps you have tried all of the above ways to change your condition, but you are still very bad. Well, maybe you should say goodbye to your current job. In the end, it is far less important than health.
The main thing is not to take drastic steps. Update your resume, make a list of requirements for a new job, look at available vacancies. Small but tangible actions will help you regain confidence in your strengths, feel that the situation is under control, and believe that changes for the better await you in the future.