Understanding burnout and learning how to prevent it
Burnout is something most of us go through at some point. With our lives often getting busy with work, family responsibilities and other commitments, it’s easy to get caught up in the hustle and forget to take a break. When we don’t give ourselves time to rest, burnout can creep in. But what does burnout really mean and how can we recognize it?
What is burnout?
Burnout is a state of emotional, mental and often physical exhaustion brought on by prolonged or repeated stress. While normal levels of stress can be healthy and even contribute to our peak performance, when we consistently live in a state of stress and don’t take the time to recuperate by resting, we start building chronic stress.
Burnout keeps us from being productive. It reduces our energy, making us feel hopeless, cynical and even resentful. The effects of burnout can impact our home, work and social life. Long- term burnout can make you more vulnerable to common conditions, such as colds, flu migraines, tense muscles and more.
The most common causes of burnout include lack of adequate social support and taking on more than we can handle, whether it is at work, school, or interpersonally with family and friends and not prioritizing self-care.
German-American psychologist, Dr. Herbert Freudenberger identified the 12 stages of burnout, as standard identifiers to understanding burnout and seek support before it takes a toll on our mental and physical health. It’s important to note that not everyone who experiences burnout will go through all 12 stages and some of us may experience the stages in a different way. For example, some people might isolate themselves, while others may overextend themselves with many social commitments.
Here are some common ways that the stages show up in our everyday lives:
- Disrupted sleeping patterns (too much or too little)
- Persistent feelings of anxiety
- Feeling overwhelmed and like you don’t know where to start
- Neglecting chores or tasks at home
- Feeling like you can’t afford to take a break
- Changes in eating habits
- Ignoring friends or family
- Feeling like you’ll never get caught up
How can I avoid burnout?
Identifying and listing what burnout looks like for you can be a powerful tool to help you catch it early and take steps to prevent a
downward spiral. Once you learn to recognize how burnout starts to show up for you, you can learn what activities and practices help to combat it for you personally. Here are seven practical tips to help you steer clear of burnout and maintain your well-being.
- Assess where you are each week in following through on your chosen strategies. Be honest with yourself.
- Tweak your list as needed – what can you rearrange or reprioritize?
- Make yourself less available. Set “office hours” for yourself and stick to them.
- Follow the rule of the three Ds to streamline your to-do list. Do it, dump it, or delegate it!
- Connect with people who care about you. A quick break with a friend over coffee can help you feel refreshed and recharged.
- Ask people you trust for support when you need it.
- Learn to recognize the signs of burnout and verbalize your feelings to prevent future situations.
Prioritizing self-care
Self-care is all about creating rituals and practices that are meaningful to you. While self-care will look different for everyone, here is a list of some simple things you can do to take care of your mental and physical health.
A personal health plan from Saskatchewan Blue Cross can help support you as you prioritize your wellness without putting a strain on your finances. Starting at just $20.93 a month, every plan includes 20 core benefits such as massage, physiotherapy, chiropractic, vision care, ambulance and more – helping to take care of yourself and avoid burnout.