“I’m feeling burnt out!” That’s a comment we’ve been hearing more often than ever. What is it? Well, burnout is a result of prolonged and excessive stress that puts you in a state of physical and emotional exhaustion. It can lead to a decline in work performance, decreased motivation, and poor physical and mental health. Burnout can affect anyone, regardless of their age, profession or social status. Read on to find out signs that indicate that you may be experiencing burnout and solutions to deal with it..
What are the signs of burnout?
Let’s take a look at what are some signs that you are experiencing burnout as shared through an Instagram post by well-known psychologist Dr Lalitaa Suglani:
1. Physical exhaustion
One of the most common signs of burnout is physical exhaustion. You may feel tired all the time, even after getting enough sleep. Your body may ache, and you may feel like you do not have the energy to do anything.
Solution: Dr Kamna Chhibber, Clinical Psychologist, Fortis Healthcare advises that you should slow down the pace of your work. Give yourself more time than you usually would to complete tasks and schedule fewer tasks than you typically would for the day. Ensure you try to get adequate sleep and rest and focus on nutrition and physical exercise.
2. Emotional exhaustion
Burnout can also lead to emotional exhaustion. You may feel emotionally drained, and it may be hard for you to feel joy or enthusiasm about anything. You may also find yourself becoming irritable, easily frustrated, or angry.
Solution: Create time for the activities that would help you feel relaxed and rejuvenated. “Make sure you share the experiences you are having with people around you so they understand you are not slacking but need to slow down to be able to regain energy and feel ready to take on tasks,” says Dr Chhibber.
3. Lack of motivation
When you are burned out, you may find that you lack the motivation to do anything. You may feel like you are stuck in a rut and cannot move forward.
Solution: Dr Chhibber advises that one should identify the situations that are leading to the burnout and look toward solving the problems that are contributing towards the state. Sometimes, all it takes is a change of scenery or a different approach to a task to reignite your motivation.
4. Decreased job satisfaction
Burnout can also lead to decreased job satisfaction. You may feel like you are not making a difference or that your work is not valued.
Solution: Look for ways to find meaning and purpose in your work. Identify the aspects of your job that you enjoy and focus on those. Sometimes, finding a new challenge or learning a new skill can make a big difference in how you feel about your work.
5. Lack of focus
When you are burned out, it can be hard to concentrate on anything. You may find yourself easily distracted or unable to stay on task.
Solution: “Find ways to manage your thoughts and feelings, modulating them in a way that they do not overwhelm you,” suggests Dr Chhibber. Try to minimize distractions, create a quiet workspace, and take regular breaks to clear your mind.
6. Reduced creativity
Burnout can also affect your creativity. You may find it hard to come up with new ideas or feel like you are stuck in a rut.
Solution: Engage in creative activities that are not related to work. This can be anything from painting to playing an instrument to writing poetry. Finding a creative outlet can help you tap into your creativity and improve your mood.
7. Increased absenteeism
Burnout can lead to increased absenteeism, as you may feel like you need to take time off to recover.
Solution: Take regular breaks throughout the day to recharge your batteries. This can be something as simple as taking a short walk outside or practicing deep breathing exercises.
8. Neglecting relationships
When you are burned out, it can be easy to neglect your relationships with friends and family. You may feel like you do not have the energy to socialize or that you do not have anything to talk about.
Solution: Make an effort to stay connected with the people in your life. Find time to catch up with them or make fun plans to hang out.
Also read: Burnout vs stress: Know what differentiates one from another
Recognizing the signs of burnout and taking action to address them is important for maintaining good physical and mental health. By following the solutions provided above, you can take steps to overcome burnout and start feeling better. Remember, taking care of yourself is not a luxury, it’s a necessity.