Burnout

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It is a psychological syndrome of exhaustion, cynicism, and inefficacy.

Exhaustion refers to feelings of being overextended and depleted of one’s emotional and physical resources.

Cynicism refers to a negative, hostile, or excessively detached response to the job, which often includes a loss of idealism.

Inefficacy refers to a decline in feelings of competence and productivity

 

Recognising Burnout:

Indications of burnout can be classified into physical, emotional & behavioural.

1. 1. Physical signs

• • • Feeling tired & drained most of the time.
    • Lowered immunity, frequent illnesses, increase in headaches, gastrointestinal issues, etc.
    • Change in appetite/sleep

2. Emotional signs

• • • Sense of failure & self-doubt.
    • Feeling helpless, lonely & detached.
    • Unmotivated.
    • Pessimistic & cynical outlook
    • Decreased satisfaction & sense of accomplishment.

3. Behavioral signs

• • • Withdrawing from responsibilities.
    • Isolating yourself
    • Procrastinating
    • Using food, drugs, or alcohol to cope.
    • Taking out frustrations on others.
    • Absenteeism or coming in late & leaving early.

 

Causes of Burnout:

1. 1. Work-related causes of burnout

• • • Having little or no control over work.
    • Lack of recognition or reward for good work.
    • Unclear or overly demanding job expectations.
    • Doing work that’s monotonous or unchallenging.
    • Working in a chaotic or high-pressure environment.

2. Lifestyle causes of burnout

• • • Overworking, without enough time to socialise or relax
    • Lack of close, supportive relationships.
    • Taking on too many responsibilities, without enough help from others.
    • Not getting enough sleep.

3. Personality traits can contribute to burnout

• • • Perfectionistic tendencies; nothing is ever good enough.
    • Pessimistic view of yourself and the world.
    • The need to be in control; reluctance to delegate to others.
    • High-achieving, Type A personality.

 

avoiding burnout:

• Set boundaries/ learn to say no to more work
• Take breaks, rest, relax
• Practise self care
• Implement or try to incorporate healthy coping strategies
• Engage / talk to loved ones when feeling burdened
• Find smaller, easy to do tasks that provide sense of accomplishment &/or joy

 

recovering from burnout:

• Identify source of burnout
• Find immediate way to relax/unwind/destress
• Explore your solutions – Prioritise, delegate, take a leave, etc.
• Set boundaries
• Listen to your body
• Practise self-care
• Seek professional help

Burnout is extremely common & a serious issue in today’s time. This post is not a diagnosis tool and we are sharing this only as a resource. If you notice any of these signs then please contact a mental health professional for help. Please do not self-diagnose as it can be inaccurate and may be harmful.

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