Recognizing Burnout & How to Beat It
By: Madison Estrella
Tags: Stress, Mental Health, Mental Wellbeing, Stress Management, Burnout

In this fast-paced world, we’re all busy bodies with our own work and study commitments, relationships to uphold, a controlling conscience, and many more. The accumulation of these tasks can be overwhelming and lead to stress, which when unaddressed, can lead to burnout.

Burnout essentially is the accumulation of prolonged stress, which is ultimately emotionally, physically, and mentally draining. Because we can easily tire ourselves, both mentally and physically, with work and unhealthy thoughts, it is inevitable that we reach the point of burnout from time to time.

In many cases, burnout can lead to unfavorable physical changes. It can lead us to withdraw from work, relationships, and neglect self-care. On top of that, burnout oftentimes manifests as a physical ailment as well, such as headaches, muscle pains, or a weakened immune system. Such physicalities go on to show the interconnectedness of the mind and the body– when we put in our all, we often forget about ourselves. And when we forget about ourselves, we withdraw from the world around us.

Now although you may typically associate productivity marathons with burnout, it turns out there is a lot more behind it than you think and it’s important to explore the various signs and symptoms. Thus, when you begin to find yourself being overwhelmed and/or demoralized, consider these following tips to recognize, deal with, and prevent burnout.

Recognizing Burnout

There are three types of burnout, each with distinctive causes:

Overload Burnout

Overload Burnout is the form of burnout that most commonly comes to mind as it is associated with working excessively and frantically. Such dedication to completing tasks and securing accomplishments is oftentimes done with little regard for your own health.

Having an unmanageable workload and high expectations from either oneself, or a superior, frequently initiates an intense, yet simultaneously draining race towards completion. While we embark on our tiresome endeavors towards success and satisfaction, we oftentimes neglect ourselves during this surge of energy and productivity.

Thus, with our eyes glued to our work, we oftentimes disregard the passing of the day, we skip meals in exchange for productivity, and continue to type away at our computers– all the cost of some quality time with friends, family, and ourselves.

Under-Challenged Burnout

Another subtype of burnout is called “Under-Challenged Burnout.” Under-challenged burnout refers to the disengagement of individuals who find that their job does not spark motivation or excitement.

According to performance coach Melody Wilding, “Because under-challenged people find no passion or enjoyment in their work, they cope by distancing themselves from their job. This indifference leads to cynicism, avoidance of responsibility, and overall disengagement with their work.”

As humans, we thrive off of stimulation and excitement– even in the most temporary of things. But without the flame of passion, the more prolonged version of excitement, it’s no wonder that we may end up feeling drained and detached.

In fact, those experiencing under-challenged burnout oftentimes gage the significance and satisfaction they’ll get from getting the work done. If something is deemed engaging, the task will be done with ease, but if it’s not, it will likely be put off to the side– but before you know it, there will be a hefty pile of things to do.

Neglect Burnout

The last form of burnout is Neglect– feeling helpless and incompetent– which can lead to reduced performance.

Neglect in itself can be attributed to a cynical mindset. Those of us who suffer from neglect burnout are oftentimes held back by imposter syndrome and the related believe that our “incompetence” renders us useless. Many of us believe that our effort is not good enough and thus it is not worth it to try at all. As a result, individuals experiencing neglect burnout oftentimes refrain from carrying out tasks out of the fear of failure, thus contributing to passivity and lack of motivation.

While neglect burnout may appear to be the polar opposite of overload burnout, you can especially see the mental and emotional fatigue that arises in neglect burnout. In the case of neglect burnout, t’s the tiresome thoughts of incompetence and fears of failure that tempt us to withdraw, rather than trying.

Dealing with Burnout

The first step to dealing with burnout is to recenter your attention from all the stressors and distractions in your life and funnel it towards yourself. After identifying the type of burnout that you are experiencing, ask yourself ‘What do I need right now?’ and consider the fixes suggested below:

With overload burnout, it is extremely important to know your limits and that you set up your work routine around that. Rather than trying to maintain peak, obsessive productivity at the cost of the progressive decline of your mental health, try to develop a consistent work schedule instead that integrates breaks and self-care into your daily routine.

“Burnout is the result of too much energy output and not enough energy self-invested. In other words, it’s burning too much fuel than you’ve put in your tank.” — Melissa Steginus

Take into consideration these quick and simple self-care activities that can be easily integrated into any busy lifestyle:

Go for a walk → Helps give your mind a break from the heavy workload.

→ Helps give your mind a break from the heavy workload. Talk to someone for personal enjoyment → Just because you’re a busy person does not mean it should cost you your social life.

→ Just because you’re a busy person does not mean it should cost you your social life. Take a power nap → Allows you to re-energize for enhanced productivity and gives your brain the chance to process new ideas.

→ Allows you to re-energize for enhanced productivity and gives your brain the chance to process new ideas. Treat yourself to a snack → Reward yourself with something small while making sure you get the energy and nutrients you need to keep working.

Because under-challenged burnout stems from one’s attitude towards their work and studies, it is highly recommended that individuals self-reflect and consider what truly sparks their interest. To alleviate oneself from the cynical mindset associated with under-challenged burnout, try exploring opportunities that spark your interest. Since seeking out a job change may not be the most feasible option for many, try to find ways to tailor your current occupation around your interests and skills through job crafting.

Thus, if you feel “bored” with whatever tasks are at hand, make it fun for yourself. See how you can integrate your own interests into your duties so that you can tackle your responsibilities with much more zeal and enthusiasm than before.

For those dealing with neglect burnout, it is essential that you address the underlying fears and emotions that deter you from getting work done. If you’re worried about incompetence, remind yourself of your past accomplishments and that there’s always the chance to grow.

Mistakes are the little hills that we must climb over in order to get to the finish line– they’re embedded in the rocky terrain of life. Just because we see a daunting mountain ahead of us does not mean we should throw in the towel and turn back. Instead, we should try to trudge forward and focus on the endless possibilities in mind. With little steps at a time, we can eventually see what great things await at the top of the mountain– but we must first put ourselves out there and take that first step.

“When we commit to action, to actually doing something rather than feeling trapped by events, the stress in our life becomes manageable.” — Greg Anderson

While it is very easy to fall into this negative thought cycle, catch yourself when you begin thinking this way and remember– things are better done than not done at all, but of course it is important to recognize your limits as well.

Preventing Burnout

Now that you know the types of burnout and ways to deal with them, make sure you stay in tune with your emotions so that you can catch yourself before you burn out.

If you find yourself working tirelessly without time for yourself, or neglecting your responsibilities out of fear of boredom, take a step back. Always take the time to check up on your mental state and your needs. With that being said, never deny yourself of a well-deserved break and take every chance you can get to evaluate your work ethics and your emotions.

Even when you’re not feeling burnt out, it’s still important to remember to take breaks for self-care, do the things you love, and develop a sense of confidence in what you do.

Remember, burnout is a common occurrence that can happen to virtually anyone– students and adults alike. All this marathon running we do in life is tiring, but we must always take the time to recharge– never let your battery completely run out. Take this advice and use it wisely to ensure that you develop a healthy and resilient lifestyle as a busy individual, and finish that marathon with a greater sense of mental, emotional, and physical ease.