Burnout is a condition characterized by total physical, mental, and emotional depletion. Burnout makes it tough to participate in activities you would typically find enjoyable or productive. Additionally, you may lose interest in the things that are significant to you or come to feel increasingly despondent.
Burnout can occur if workplace stress persists for a long time. Signs of burnout include feeling sluggish, tired, and unable to handle daily life. Burnout can result in several physical and mental repercussions if ignored for a long time. Fortunately, there are approaches to deal with and even get past this frequently crippling state of being. Below, we have mentioned a few frequent signs of burnout and the best ways to tackle each.
1. You Can’t Concentrate
A usual symptom of burnout includes losing concentration and focus on work or other activities. It can be challenging to remain focused and engaged when you feel burnt out. You may need help concentrating on tasks, remembering crucial information, or finishing a conversation. It can negatively impact your performance, productivity, and overall well-being.
Individuals often need more concentration when juggling too many tasks at a time. For instance, working and studying simultaneously can lead to exhaustion, resulting in burnout. Unfortunately, this is highly common in the nursing profession. Many nurses pursue higher education while working full-time and often experience burnout. A practical solution to this issue can be switching to online studies.
Online degrees save you from the hassle of attending school physically and don’t drain you out as much, especially if you’re a working professional. In addition, several accredited online platforms provide fully remote study options. For example, nurses pursuing master’s while working can opt for MSN online programs and conveniently complete their education without risking losing focus during work or exhausting themselves.
2. You’re Experiencing Fatigue
Another of burnout’s main symptoms, fatigue, can impact every aspect of your life. You might constantly feel sleepy or discover that even routine tasks take longer. Many studies indicate these feelings have become more intense after the COVID-19 pandemic.
Some steps you can take to overcome feelings of constant tiredness include:
• Not skipping meals and eating nutritious fruits and vegetables daily.
• Exercising routinely.
• Sleeping well.
• Keeping a check on your weight.
• Cutting down on your caffeine intake.
• Taking therapy.
• Drinking enough water.
3. Constantly Feeling Dissatisfied with your Work
Some days, nobody wants to get out of bed and go to work. Sometimes such feelings are okay, but it can be an issue when they become regular. If you constantly question yourself, like, “What’s the point? Is the work I’m doing having an impact? Do I still actually appreciate what I’m doing? Or am I acting the part? It shows that you’re not happy with the work you’re doing.
Continuous feelings of dissatisfaction can be a symptom of burnout. So, to combat this, it’s crucial to set realistic expectations for yourself, practice gratitude, take swift action, focus on personal growth, and seek support.
Moreover, it would be helpful to assess your values and priorities, celebrate small victories, explore new experiences such as traveling for vacations, and foster positive relationships.
4. You are Facing Trouble Sleeping
Restless sleep is another tell-tale sign of burnout. According to Penn Medicine, two sleep-related problems include restlessness and insomnia. Since you cannot think properly when you’re not well-rested, sleep deprivation can feed burnout (in a vicious loop).
Some healthy sleeping habits you can adopt to overcome sleep deprivation and fight burnout include:
• Sleeping in a chilly, dark space.
• Exercising throughout the day rather than just before bed.
• Removing any anxiety-inducing stimuli and work-related reminders from your bedroom.
• Putting away electronic gadgets up to two hours before bed to sleep better.
• Not consuming caffeine at least 4-6 hours before sleeping time.
5. You are Suffering from Headaches and Stomachaches
Headaches and stomachaches can result from burnout at work. Headaches brought on by burnout are probably because of psychological stress. Additionally, stomach problems like pain, bloating, and nausea frequently occur when you’re under pressure. Constipation and diarrhea are additional symptoms of anxiety.
Getting enough sleep is essential to reduce headaches and stomachaches. When you feel well-rested, you will likely be more productive and less tired. Taking breaks from technology in-between work hours is also a good idea. Staring at a laptop or computer screen straight for hours can contribute to headaches and other health issues. In addition, stress can induce headaches and stomachaches.
If you feel stressed out, getting help from a professional is best. The less stress you experience, the healthier you feel. Finally, if the headaches and stomachaches are extreme, you must immediately visit a doctor and get a proper consultation.
6. You are Suffering from Weight Gain
Burnout can cause weight gain. But it’s mainly due to a few factors – your body’s biological reaction makes you more likely to put on weight, alongside poor sleep, sadness, and altered eating patterns. These biological changes are often a result of the stress hormone cortisol. High cortisol levels can lead to bigger waist circumferences and an increased probability of becoming overweight and obese, and chronic stress (such as the kind that causes burnout) raises cortisol levels.
Overcoming burnout-induced weight gain requires a holistic approach that considers physical and emotional aspects. Some strategies include:
• Eating mindfully
• Creating balanced meal plans
• Working out regularly
• Managing stress effectively
• Getting enough sleep
• Setting realistic work and life goals
• Seeking professional help if required.
Wrapping up
Feeling burnt out is the result of prolonged stress and excessive demands, both physical and emotional. It manifests as chronic fatigue, loss of motivation, and feelings of withdrawal. Burnout can affect various aspects of life, including work, relationships, and general well-being. Symptoms can include decreased productivity, irritability, and difficulty concentrating. It’s important to prioritize self-care, set boundaries, and seek help to prevent burnout. Taking breaks, practicing relaxation techniques, and reassessing your priorities can help restore your energy and balance. Preventing burnout is essential to maintaining overall mental and physical health. While some symptoms of burnout can match symptoms of more serious medical conditions like depression, both are not the same. In contrast to depression, burnout frequently results from a particular setting or circumstance, such as working overtime or more hours than you can perform. Moreover, the signs of depression also tend to be more widespread.
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