Many of us are feeling it around this time of year. Summer is over, the seasons are changing, and there is still so much to do and become. 

What is burnout? 

Burnout is a multifactorial syndrome characterized by high levels of emotional exhaustion, depersonalization, and a reduced sense of personal accomplishment.

Burnout is common in:

Individuals with demanding jobs, those with more than a few pressing commitments, people who work from home, caretakers, young professionals, and creatives/multi-hyphenates who wear several hats and only have 24 hours in a day. 

Burnout is not simply a result of having too much on your plate. People often experience burnout when they feel as if the tasks that are on their plates are never-ending, the work that they do isn't enough when they feel as if they're not supported, and when the things that they are striving toward are not in true alignment with their sense of self.

Burnout may look like:

Irritability.

Physical and mental exhaustion that doesn't seem to go away.

Dread about working, handling responsibilities, or completing tasks

A lot of what is mentioned sounds similar to stress. But how does burnout differ from stress? 

Burnout is a prolonged period of stress that feels never-ending. Stress is short-term. Burnout is not considered a medical diagnosis or mental illness but a conditional response to overwhelming stress. 

How do to identify burnout?

Turn inward, look for warning signs (irritability + overwhelming amounts of stress), reflect upon personal stressors in life, and listen to your body. 

How to overcome & prevent burnout?

Know when to rely on your tribe

Communicate your experience with loved ones.

Delegate tasks and responsibilities at work or in collaborative spaces.

Ask for help with stress-inducing situations.

Quality time— you don't have to be alone.

Get real about your stressors & hold space for your emotions

Moments of reflection help you have better self-awareness and give insight into how to manage your stress.

Stress management

Accept the things that you can't change–––simply, some life events are out of your control, BUT some day-to-day stuff can be done to prevent and alleviate stress.

Time management

Prioritizing your time efficiently is essential for minimizing stress.

Assert yourself

Use your voice to assert and speak on your feelings, opinions, and beliefs when things are out of alignment with you or when things are becoming overwhelming.

Boundaries

Don't agree to things that you deem potentially stressful.

Create time for personal interests and hobbies

What excites you and brings you joy?

Cultivate healthy habits

Exercise. Incorporate some form of physical activity in your day.

Diet. A balanced diet lessens the effects of stress, builds the immune system, and levels mood.

Sleep. Need I say more? Sleep is crucial!

Seek treatment  

Through therapy or a mental health professional that may be trained in stress management.

Relaxation

Try practicing yoga, meditation, deep breathing, or breathwork to promote calmness and clarity. Consider connecting with people that don't add stress to your life. Do some personal reflection and journal. Set the mood and light a candle.

C. Maslach & M. Leiter. 2016. “Understanding the Burnout Experience: Recent Research and Its Implications for Psychiatry”

Contributors of Psychology Today. 2009. “Burnout”

C. Maslach, W. Schaufeli & M. Leiter. 2001. “Job Burnout”

C. Maslach & S. Jackson. 1981. “The Measure of Experienced Burnout”