Do you often find yourself overwhelmed by an endless to-do list? Just when you think you've tackled one task, another appears out of nowhere. Living in today’s fast-paced world, with its relentless demands, can lead to overwhelming stress. When you add perfectionism and the desire to please everyone into the mix, it’s a recipe for burnout. So, what exactly is burnout, and how can you prevent it?
With the end of year nearing not only can we feel the exhaustion of yet another year closing but planning for the holidays is adding to the never ending to-do-list. Just when you think things are winding down, life can throw you a curve ball - a trip to emergency, an unexpected bill or extra demands at work - that end of year cut off is looming. Life can certainly have its unexpected twists! So, how can you recognise the signs that things need to change before you hit burnout?
What Exactly Is Burnout?
According to the World Health Organisation (WHO), burnout is a result of unaddressed chronic stress. It’s the accumulation of numerous small stressors and warning signs that are disregarded as you try to push through, multitask, and handle everything. Over time, this leads to emotional, physical, and mental exhaustion—a breaking point.
Types of Burnout
Burnout isn’t one-size-fits-all. It can appear in different ways, depending on the stressors in your life:
Overload Burnout: Feeling perpetually overloaded with tasks, pushing yourself to meet ever-growing demands.
Under-Challenged Burnout: Experiencing stagnation or lack of fulfilment, especially in work that doesn’t feel meaningful.
Neglect Burnout: Feeling unsupported, incompetent, or unappreciated in your environment, whether at work or home.
Understanding the type of burnout you may be experiencing can help you take more targeted steps to address it.
What Causes Burnout?
While work is the most obvious culprit, burnout can also stem from daily life responsibilities—like household chores, managing finances, or caring for loved ones. Often, burnout is a result of a combination of external pressures and internal tendencies. Traits like perfectionism and people-pleasing, for example, can exacerbate burnout, as they lead to unrealistic standards, difficulty setting boundaries, and the constant need to “do it all.”
Think of how exhausting it can be to constantly seek approval, avoid conflict, or double-check every task to ensure it’s flawless. These habits might seem helpful initially, but over time, they can drain your energy and wellbeing.
Recognising the Early Signs of Burnout
Identifying the early signs of burnout is key to taking proactive steps to avoid hitting a breaking point. Here are some signs to keep an eye on:
Persistent fatigue, feeling REALLY, REALLY tired.
Waking up without energy, struggling to get out of bed, hitting snooze repeatedly.
Growing irritability and frustration, especially with loved ones.
Decreased motivation and enthusiasm.
Avoiding activities and social events that you used to enjoy.
Difficulty concentrating, re-reading the same paragraph multiple times.
Cognitive dysfunction, like forgetting things or feeling confused.
A sense of barely keeping your head above water.
Take a moment to reflect on your own experience. Ask yourself: When was the last time I felt truly rested? Am I snapping at others or withdrawing? Am I neglecting things that used to bring me joy? Being honest with yourself is the first step toward recovery.
What Can You Do?
If you’re noticing some of these signs, don’t ignore them! Gabriella Tavella and Gordon Parker, authors of Burnout: A Guide to Identifying Burnout and Pathways to Recovery, recommend making changes to your environment, whether it’s at work, at home, or both. Here are some practical burnout-prevention strategies:
Set Boundaries: Give yourself permission to say “no” and prioritize what truly matters.
Schedule Breaks: Plan short breaks throughout the day, and consider having a “stop” time when work ends.
Mindfulness & Exercise: Tune into your bodily sensations, such as tension in your throat or stomach. Exercise and mindfulness practices can help relieve stress.
Prioritise Rest and Self-Care: Burnout doesn’t only require a mental shift; it requires adequate sleep, nutrition, and time to recharge.
Remember, if nothing changes, burnout is likely to progress. Implementing even one or two of these strategies can make a difference over time.
Handling Life’s Curveballs
Burnout depletes our energy, making it tough to cope with unforeseen events that take us by surprise. These unexpected curveballs can be the tipping point. Sometimes, burnout can even be mistaken for depression, so it’s crucial to seek appropriate medical support from your GP or a mental health practitioner if you’re feeling persistently overwhelmed.
Getting Support
If you’re feeling the weight of burnout—whether it’s from workplace pressures or home responsibilities—don’t hesitate to reach out. Seeking help is a sign of strength. If you’d like support in managing stress or burnout, please make an appointment.
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