What is Burnout?
Today, burnout is a widespread problem that affects many people. Chronic stress and excessive expectations may lead to emotional, mental, and physical weariness – commonly associated with burnout. It can exhaust someone mentally and emotionally, causing them to struggle with meeting the demands of daily life. Many of us can relate to the difficulty of the situation.
The effects of burnout may be detrimental to both the person and their community. World Health Organisation reported in 2019 that burnout is associated with an array of health concerns, from cardiovascular disease to mental illness. In addition, it may lead to lower productivity and unhappiness in the workplace. Obviously, this is not an insignificant matter.
How do we identify burnout?
Keep an eye out for symptoms including inability to recover from sleep, lack of drive, and poor productivity in your everyday life. It’s possible that you’ll start to lose any sense of responsibility and become more cynical as a result. There seems to be no way out of this tunnel. Many might confuse stress with burnout. Despite their similarities, they are actually two separate conditions. Stress is a normal reaction to pressure, and it might be fleeting. Burnout, on the other hand, is the outcome of stress that has gone unchecked for an extended period of time and has led to a loss of motivation and hope. Think of stress as a short race, whereas burnout as a marathon!
So Why Do People Burnout?
You know, burnout often sneaks up on us because of all the crazy stuff happening at work. Like, when you’ve got this mountain of tasks to tackle, and the clock keeps ticking like it’s in a hurry? It can really wear you out! When you feel like you have no say in how things are done and your opinions don’t matter, it’s like being stuck in quicksand. And the situation would feel even worse when you give your all, but it seems like nobody even notices your hard work.
Besides work stuff, our personality can also play a big part in burnout. Perfectionists who demands absolutely highest caliber of work from themselves, or if you’re a workaholic who prioritizes work over yourself and your loved ones, it can feel like an overwhelming mess preventing you from ever getting a break at times. Conversely, there are people who are naturally more sensitive to their surroundings and are easily affected by emotions around them. Without proper coping mechanisms, their emotions can go on a roller coaster ride.
In addition, burnout may wreak havoc on your mental and physical health. Constant fatigue is like driving a car with the petrol tank empty. And when your body is under a lot of stress, it might make you vulnerable to a wide range of illnesses.
So Is there a way out?
Now that you’re familiar with how to identify burnout, let’s talk about how to fight it. Throughout history, humans have had to combat various forms of stressors such as animal predators, natural disasters, famine, diseases, and wars. Despite this, people have also evolved to counter these and strengthen their resilience through these tough times. In today’s society, we face different kinds of challenges. To help you combat these, we have compiled 10 evidence-based tricks that will help you prevent or recover from burnouts.
Number 1 – Sports and Exercise
Yes, you’ve probably heard this countless number of times, that sports really does make a difference to our mental health. It’s True. At a biological level, it regulates the brains neurochemistry as well as our stress physiology, The HPA-axis. It helps the release of endorphins which boosts our mind into an euphoric state. In addition, there is good amount of clinical research supporting the positive impacts of exercise on building resilience, and resilience helps people overcome adversity. Given that burnout is a form stress, building up your resilience no doubt helps one conquer the challenges that face them.
Number 2 – Mindfulness
When we’re under pressure, stress and anxiety, it often prevents us from being able to focus on the task at hand, impairing our abilities to stay at peak performance which may lead to burnout over time. One effective way to combat this is to practice Mindfulness. It helps ground you in the present moment; cultivating the feelings of gratitude and calmness. Two studies have shown that this improved focus, sleep quality and reduced level of cortisol level, blood pressure and overall stress
Number 3 – Build your social support network!
In todays “self-centered” society, we tend to forget the importance of social network and its effect on our mind.
Studies showed that social support is one of the strongest predictors of positive mental health, and resilience. Seeking support from your friends, family, or any community significantly boosts your resilience capacity. Talking to the right person about what you’re going through provides emotional healing. In fact, the hormone Oxytocin is produced during times of stress, it promotes feelings of love and prompts us to seek out social connection and physical bonding, which in turn, dampens the negative effects of stress on your body! It’s like your body literally telling you to seek help from other people!
Another part of social interaction that is often missed is giving support to other people. In one huge study, researchers found that people who were more involved in selfless acts (e.g., caring for a family member, volunteering, helping others frequently) were much more resistant to the negative effects of stress than those who did not. Altruism, as counterintuitive as it may seem, is one of the greatest weapons against burnout.
Number 4 – Work life balance
Striking work-life balance is not a simple task. In order to fight off burnouts, it is important to set boundaries, for example: no work calls after 5 pm, stop work-related interruptions during personal time, negotiate workload, clearing any role ambiguity, and being mindful of what recharges you outside of work. Furthermore, if your workplaces offers activities that may contribute positively to facing burnout, such as flexible working conditions, employees skills training programs, and providing safe spaces for communication at work – make use of it!
Number 5 – Humor and Laughter
Humor and laughter can be powerful tools in the battle against burnout. In the midst of stress and overwhelming demands, finding moments of light-hearted laugh can provide much-needed relief. Laughter triggers the release of endorphins, our body’s natural feel-good chemicals, promoting a sense of well-being and reducing stress. Sharing a good laugh with colleagues or enjoying a funny movie can temporarily shift our perspective and help us navigate challenging situations with greater ease. Embrace humor and use it as a coping mechanism to alleviate stress and maintain a positive outlook!
Number 6 – Cognitive Reframing:
When faced with burnout-inducing challenges, cognitive reframing offers a powerful way to shift our mindset and cope more effectively. It involves identifying and challenging negative thought patterns and replacing them with more balanced and constructive perspectives. For example, instead of viewing a high-pressure project as an insurmountable burden, cognitive reframing helps us see it as an opportunity for growth and learning. Research has shown that individuals who engage in cognitive reframing experience reduced emotional exhaustion and increased job satisfaction! By changing how we interpret and respond to stressful events, cognitive reframing empowers us to regain a sense of control and adaptability, making it an essential skill in navigating burnout’s challenges and fostering resilience.
Number 7 – Time Management:
In the bustling whirlwind of life, mastering effective time management becomes your secret weapon against burnout. Managing your time involves taking charge of your daily tasks and responsibilities, ensuring they are balanced and in sync. It starts with identifying what truly matters – your most important tasks or priorities. Creating realistic goals for each day. Setting achievable objectives not only boosts your confidence but also prevents the avalanche of stress that comes with overwhelming to-do lists.
A well-structured schedule is similar to have a trusty personal assistant! Simple tools like calendars, planners, or even smartphone apps can keep you organized and on track. Time-blocking, a popular technique, involves dedicating specific time slots for different tasks, allowing you to focus wholeheartedly without distractions.
Remember, life is a marathon, not a sprint. Don’t forget to hit the pause button and indulge in some “me-time.” Yes, you heard it right! Taking regular breaks, going for a walk, or engaging in self-care activities that rejuvenates your mind and prevents burnout. Just like a well-tuned clock, effective time management not only reduces stress but also enhances your overall well-being.
Number 8 – Emotional Expression:
Let’s talk about feelings – because bottling them up will only do yourself a disservice. It’s okay to feel overwhelmed or stressed out, and sharing those emotions is a step towards healing. Whether you vent to a friend or pour your heart out in a journal, emotional expression can be therapeutic. And guess what? You don’t need to be Picasso or a rock star to express yourself creatively. Paint, dance, or belt out your favorite song in the shower – these acts of expression release the tension and clear the fog. Embracing your emotions gives you the clarity to navigate through tough times and find the light at the end of the tunnel!
Number 9 – Resilience-Building
To build resilience is like a boost or power-ups for your mental muscles! There are great online resources, workshops, online videos that contains a wealth of tips that teach you skills to bounce back from setbacks, turning problems into opportunities, and seeing life through optimistic lenses. From problem-solving tricks to rewiring your mindset, these workshops are filled with practical tools to face the challenges head-on. However watching them alone is not enough, you have to take action and try out difference exercises. Practice makes perfect!
Number 10 – Nature Therapy:
Imagine strolling through a lush green park, feeling the soft blades of grass beneath your feet, or basking in the warm embrace of sunlight on a sandy beach. Nature therapy, also known as ecotherapy, is a magical antidote to the daily hustle-bustle. Numerous studies have revealed the transformative power of spending time in nature. It been demonstrated that kids who grewup in rural environments show stronger resilience against stress, achiever higher self-worth levels, enhanced creativity, concentration, and cognitive abilities. So give your mind a break from the digital screens and relentless pressures of modern life and instead, head outdoors and absorb the calming energy of nature and be rejuvenated.
Nature’s therapeutic embrace extends beyond stress relief. It boosts your mood, enhances creativity, and even improves your focus and concentration. The sights, sounds, and smells of the natural world create a sensory symphony that nurtures your soul. Just as a garden blooms with beauty, your well-being flourishes when you connect with nature.
Whether it’s a leisurely walk through a park, a hiking adventure in the woods, or simply pausing to marvel at a breathtaking sunset, spending time in nature offers a balm for the soul. So, when the world feels too chaotic, remember that nature is patiently waiting to embrace you with open arms.
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