4 Ways To Avoid Burnout

Our magnificent bodies have checks and balances in place to try and keep us in a state of homeostasis. However, when we ignore the subtle signs of an approaching ‘ burnout,’ we force the body to take measures into its own hands. In this article, we will explore ways to avoid burnout before it happens.

Table of Contents

What is ‘Burnout’?

Burnout is the body’s response to prolonged stress. The Mayo Clinic defines burnout as “a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.”

What Does Burnout Look Like?

If you think you have experienced burnout, chances are you have. Leading neuroscientists at ADA have accumulated a list of burnout symptoms to help patients better understand their feelings. Burnout presents itself in many ways but often, one or more of the symptoms mentioned below point to a likely case of burnout:

Psychological Symptoms of Burnout:

Low mood
Anxiety
Mood swings
Loss of purpose
A negative outlook on career or coworkers
Depersonalization
Lack of inspiration

Physical Symptoms of Burnout:

Fatigue
Aches and Pains
Headaches
Gastrointestinal Disorders
Lowered Immune System
Sleep Disorders
Hypertension

So, how do we avoid burnout?

Here are a few ways to combat burnout:

1. Take Inventory

Assess the demands placed on you in your personal and professional life. Don’t ruminate on the details. Just keep to the facts. Analyze your work schedule and keep a log of how you feel after each interaction, meeting, or task. In this step, you are gathering information.

For example, “11 AM meeting with Tracy – felt irritated that my idea for the project was rejected. 12 PM went to lunch with David – felt relieved to have a break. We laughed a lot.”

This log will help you understand the range of emotions you feel throughout the day. You will better understand your triggers and moments of respite, even if they are minuscule.

2. Make Time for Self Care

Using your previous assessment, find one or two breaks to sneak in a 5-10 minute meditation, take a brisk walk, or put in your headphones to listen to one good song.

Start simple but make self-care a priority. Self-care will help you regain a sense of autonomy in the workspace. It will also help you combat a full-on burnout where you will be forced to take time off work until you are mentally well.

3. Ask Yourself What You Want

Work stress can separate people from their sense of purpose. In a journal, begin to explore your ‘why’.

What importance does your job hold for you? What are your career goals, and are they the same as when you began working at your job? Have your passions changed? What is most meaningful to you? Don’t hold yourself back from dreaming. If you want to buy your dream house next year, write about it. If you are thinking about getting your online master’s degree, now is a great time to explore the possibility!

4. Create Boundaries

Learn to say no to tasks you don’t have the time or energy to do. Most people take on more than they can accomplish because they fear losing their job to someone more capable.

Spending greater energy on fewer projects will often lead to the desired result of job security rather than many projects accomplished in mediocrity.

5. Find Connection

Personal connection is often undervalued, but it is part of our DNA. We are meant to be in communities of people. This is especially true when we hit a rough patch and need support. So start small with a phone call, a night in with a friend, or a snuggle with a pet.

The Take-Away

Burnout is the body’s way of saying ‘I demand a break!’ and should be taken seriously. Meditation, journaling, and fresh air are not just recommendations to stay healthy but are crucial when staving off burnout in a high-stress environment.