THERE’S A FINE line between living a stressful life and reaching the point of utter exhaustion. Recognising when you’re approaching that brink can be the first step to recovery.
Last week, the World Health Organization (WHO) recognised burnout as a legitimate medical condition. They estimate that as many as one in five “highly engaged” employees is at risk of burnout. Have so many of us felt overworked and overwhelmed not since the 1980s?
It’s important to note that feeling stressed does not automatically mean you are burnt out. Burnout represents the lowest point of a slippery slope, marked by constant, pervasive negative feelings that become debilitating. While stress can often be managed, burnout is a more severe state of physical and emotional exhaustion.
“We all have different responses to stressors in our lives. For some of us, burnout can occur more quickly than others,” experts note.
The Warning Signs of Burnout
While cumulative work stress significantly contributes to burnout, research shows that adverse life events like relationship conflicts can also act as triggers. Burnout becomes a risk when one’s responses to stressful events start to change—when one begins to feel one can no longer cope and reaches a state of complete physical and emotional exhaustion.
Trying to overcome this exhaustion often backfires, leading to plummeting motivation and an inability to handle everyday tasks. Irritability and unpredictability may also increase; others around you may notice these changes.
Interestingly, the first signs of burnout often emerge at home. As work demands increase, people tend to pour more energy into their jobs, often at the expense of restorative time with family and friends. This imbalance can strain personal relationships, and the resulting stress is sometimes misattributed to family issues instead of the real culprit: work.
Physical symptoms also emerge, including increased susceptibility to colds and viruses, insomnia, or disrupted sleep patterns. To cope, some individuals may turn to unhealthy behaviours, such as excessive alcohol consumption or binge eating unhealthy foods. At the same time, stress-relief habits, such as regular exercise, often get pushed aside.
Monitor Your Stress Levels
One crucial research finding is that people often only realise they’ve burnt out after it fully sets in. It’s not always the amount of stress that changes but how one responds to it.
Start by listing things causing negative feelings in your life, whether at work or home. Write down how you typically react to these stressors and what coping mechanisms you usually rely on. Any significant changes in your responses may be an early warning sign of burnout. Understanding your stress patterns is an essential step toward intervention.
Check Your Diet
What you eat significantly affects your body’s ability to handle stress. Incorporate foods rich in B vitamins, such as eggs and dark leafy greens, as they help your body release energy and combat stress.
Equally important is how you eat. Sharing meals with others can bring significant mental health benefits, fostering connection and relaxation. When dining, switch off your phone—having it nearby, even face down, can be a distraction. Instead, focus on the people around you.
Avoid the ‘Superman Complex’
Trying to do it all—what’s often called the “Superman complex”—is a common pathway to burnout. Many people are taking on increasingly long working hours, juggling multiple roles, and staying constantly connected to work through their phones. However, no one can sustain this indefinitely.
Talking about burnout and its causes can be an essential step. If workplace demands are overwhelming, could you discuss job expectations and resources? While showing vulnerability can feel daunting, it is a sign of strength and can help establish healthier boundaries.
Take Control of Something
When burnout leaves you feeling helpless, reconnecting with something you can control can be incredibly empowering. Even small accomplishments can boost dopamine levels, the brain’s “feel-good” chemical, and improve mood.
Could you create a to-do list of manageable tasks? Ticking off even minor goals, such as drinking enough water throughout the day, can give you a sense of achievement and restore some control in your life.
The Role of Exercise
Exercise is a well-known stress reliever, but it’s essential not to let it become another pressure source. Instead of taking on a gruelling fitness challenge like training for a marathon, focus on simple activities that provide distraction and relaxation. A daily walk, for instance, can work wonders.
In a 2015 study by psychologists at the University of New England, participants with burnout symptoms followed a four-week exercise program. Some engaged in cardiovascular activities like walking or jogging, others focused on resistance exercises like lifting weights, and a control group did no physical activity. The results showed that exercisers experienced less psychological distress and emotional exhaustion. Resistance training, in particular, significantly improved their sense of wellbeing and reduced perceived stress. The study concluded that various types of exercise could serve as effective burnout interventions.
Conclusion
Burnout doesn’t happen overnight. It’s often the result of prolonged stress and unhealthy coping mechanisms. You can pull back from the brink and regain balance by recognising the warning signs, monitoring your stress levels, maintaining a healthy diet, avoiding over-commitment, and embracing achievable goals and physical activity. Remember, reaching out for support and showing vulnerability is not a weakness—it’s an act of resilience.
