Burnout is such a prevalent thing that often gets overlooked. We often feel the need to push through low motivation and hope it will pass, but usually there is more going on under the surface that needs to be addressed. Burnout is defined as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.
I think of burnout as a low grade depression that is contextual to the workplace/school/area of responsibility that is becoming too much. Often times this feeling will start to seep into our daily lives and diminish our motivation for activity, and social engagement as well (especially if over Zoom). You may find yourself mindlessly scrolling, binging Netflix, and feeling no desire to move at all.
I am noticing more and more as we stepped into this second year of pandemic that burnout is spreading like wildfire. The zoom fatigue, increased screen time, feeling of disconnection in the work we do is something that has significantly increased since March 2020. Left untreated burnout can lead to increased anxiety, health issues, and increased depressive symptoms.
How do you know you are experiencing burnout?
Common symptoms of burnout include:
feeling fatigued or exhausted a lot of the time
feeling disconnected in your work, not having interest in the things you had before
feeling a lack of motivation
feeling dread for going into work
Feeling unappreciated in your work life
Feeling sapped of energy even for doing things that you find fun
Feeling easily overwhelmed
A desire to disengage and just wanting to “phone it in”
Feeling behind in your work and not knowing how to move forward
You may even feel resentful of your job, coworkers, or projects that need to be done
Feeling a sense of hopelessness or feeling your work has no purpose
It feels eventually as if you have nothing more you can give.
It’s important to remember during this time, that burnout is usually a sign of a structural issue within the workplace/school system. Something in the way things are run is not sustainable. You may not feel that you are receiving enough support, may feel a lack of clarity in your responsibilities, or may be working too many hours with not enough time off. This is a company issue that needs to be addressed. Identifying the problem is the start to creating this needed change on a personal and structural level within your workplace and routine.
How to Alleviate Burnout
There are many different approaches to managing burnout. However, the first thing is to acknowledge that what you are experiencing is burnout and stop judging yourself about it. You are not wrong or alone in feeling this. Also, remember this is temporary. It is a sign that things need to change.
Here are some strategies I recommend to my clients to help fight back against burnout:
Take as many breaks as possible during the day at work. Stand up and walk away from the computer every hour I like to set a timer for myself on my phone to remind me to take a mental break. During your break do something that is completely separate from work. Take deep breaths. Stand up. Go outside. Pet your dog. Have a really good snack. Even if your break is just a couple minutes, it can be a game changer if you are consistent.
Spend some time outdoors. The therapeutic effects of nature have been proven to increase a sense of connection and reduce stress. Nature therapy can be a great way to replenish the loss of energy you have been experiencing.
Eat well. Nourish yourself during the day. Have a proper lunch and do not eat at your desk!
Exercise. Low motivation can be completely kickstarted by a daily exercise routine. Going for a walk, doing a yoga class, weight training, hiking or going on a run can increase motivation and overall good feelings in all areas of your life. If you can get a short workout in in the middle of your workday, even better.
Meditate. I know it can be hard to begin a meditation practice, but it can make the biggest impact on your stress level. Try doing this for at least 5 minutes a day and notice how your perspective shifts over time.
Take some time off. However much time you can feasibly take, now is the time to cash in that PTO. You need to recover and have a break.
Connect with colleagues who are experiencing the same thing. This will help to build support and also help you to feel less alone in what you are experiencing. You may even be able to brainstorm ways to bring your concerns to the management team together to help make the work environment more sustainable.
Find a creative outlet. Art, music, journaling, and physical expression can help to get out of the mind and back into your body to help process the built up stress.
Ask for support. Remember when I said earlier that this is a structural issue with the company or school system? Burnout needs to be addressed at a higher level to prevent it from coming back. Asking for support and clarity from your boss, team, teacher, mentor or CEO and mentioning you have burnout can help to create lasting change in company culture. If you work for yourself and you notice this happening, this is a sign that you need to reevaluate your workload and the practices you have in place.
Hire a mentor, or begin working a therapist to help in working through any fears getting in the way of you reaching out for support within the workplace. This can assist you in processing through self-limiting beliefs that hold you back.
Burnout is an all too common experience, Especially this year. Finding some self-compassion and receiving support is so necessary right now for getting back on your feet. I know it feels overwhelming right now, but you can get through this.
If you need some additional support with burnout feel free to reach out to WildSense Therapy for a free consultation.