July 22, 2024
“Burnout” has been a well-known issue since it affected medical professionals during the COVID-19 pandemic. But you don’t need to be navigating a pandemic or working in a stressful job to feel the heat — staying home with young children can burn you out just as easily.
“There’s a lot of factors that contribute to burnout, so one person or job is not necessarily more prone to burnout than another,” says MU Health Care clinical psychologist Dr. Shikha Gupta. “We used to think burnout was a personal resiliency (toughness) issue. But we’ve learned that burnout also involves your environment, workload and stress.”
Identifying the signs of burnout and working your way back from it is critical. Not addressing it could lead to clinical depression and other mental health issues.
We asked Dr. Gupta to provide a blueprint for recognizing and navigating burnout:
What Does Burnout Feel Like?
Burnout occurs when chronic stress goes unmanaged, and it can sneak up on you. Whether you’re dealing with a temporary stressor or constantly carrying a heavy mental load, you may not see yourself veering toward “Burnout Boulevard” until you’re already there.
But how do you know? Experts agree that there are three components to burnout:
- Exhaustion: You are physically or mentally tired — and not just because you stayed up too late binging the latest reality show. You often feel too exhausted to go to work, and once you get there, you’re too depleted to feel present.
- Cynicism and detachment: Burnout can cause negative thinking and feelings of depersonalization. You lack empathy for others and feel easily irritated with your children, spouse or co-workers. You find yourself going through the motions and doing the bare minimum required to get through the day.
- Feelings of inadequacy: You feel a decreased sense of accomplishment and may question the quality and impact of your work. Your confidence in your abilities is low, and you may wonder whether what you do matters.
Severe burnout usually involves all these symptoms. But even if you only experience some, Dr. Gupta says it’s important to address symptoms to protect your mental health.
How to Recover From Burnout
It would be nice if you could snap your fingers and bounce back from burnout. But there is no quick fix. Remember, you didn’t burn out overnight and won’t recover from it overnight.
“Addressing and navigating burnout is a process and requires practice,” Dr. Gupta says. “It takes time, and that time frame is different for everybody.”
The good news is that there are steps you can take to move yourself in the right direction and away from burnout:
1. Practice Self-Assessment
Understanding what’s causing burnout and how to avoid it in the future is often critical to overcoming it. Figuring out what makes you happy, what triggers stress and how your mood changes throughout the day is critical. It can help you create a roadmap to avoid the pitfalls and bumps that cause burnout.
“Make it a regular practice to check in with yourself at various times throughout your day,” Dr. Gupta says. “See how you’re feeling and note your mood. You’ll become more aware of what makes you feel better or worse.”
2. Adjust Your Environment
Recovering from burnout isn’t just about individual resilience, says Dr. Gupta. Your environment — whether you work outside or inside the home — has a significant impact. “If you have way too much to do and not enough internal or external resources, your body’s going to be in a constant state of stress,” she says.
According to the American Psychological Association’s 2023 Work in America Survey, more than 50% of workers say their employer thinks their workplace environment is more mentally healthy than it is. About 43% worry that saying otherwise may affect how they’re viewed at work.
“If you can talk to your supervisor or partner about your workload or the work environment, that’s great. But some people don’t have that option,” Dr. Gupta says. “If that’s the case, approach it from a different angle. It doesn’t have to be all or nothing. See if there are ways to take breaks throughout the day. Can you share your responsibilities more with your co-worker or partner to lessen your load?”
3. Find Ways to Be More Efficient
You’ll feel more accomplished and less frustrated if you use your time well. And, if you can get through your to-do list earlier in the day, it leaves more time for what you enjoy.
“Evaluating your ‘efficiency of practice’ means taking out unnecessary work that adds to your overall workload,” Dr. Gupta says. Grouping like tasks and eliminating distractions can streamline your day and renew your sense of purpose and accomplishment.
Take these steps to improve your efficiency:
- Track your time as you use it now.
- Identify when you’re most productive during the day.
- Note time that’s being used inefficiently and common distractions in your day.
- Remap your day to be the most efficient.
4. Prioritize Yourself
Putting your wellness first doesn’t just happen. It takes commitment and practice. It may mean doing things that make you feel good and putting off unnecessary things.
“The goal is to prioritize yourself. Set limits with work. Say no to things you don’t enjoy,” Dr. Gupta says. “Then practice doing it over and over again. That’s the key.”
When to Seek Help for Burnout
If your symptoms of burnout persist, worsen or impact your daily life, there are resources that can help. A mental health specialist can help you address burnout and any associated mental health issues. It’s also good to lean on your personal support network of family and friends.
“Getting support at any point during burnout is important,” Dr. Gupta says, “but the earlier you identify the signs and seek help, the better. You deserve to take care of yourself and to prioritize your emotional and mental well-being.”
Next Steps and Useful Resources
- Want to speak with a specialist? Find one today.
