How To Cope With Burnout
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On the JJ Barnes Blog, as someone who puts constant pressure on myself and rarely relaxes, I decided to learn about how to cope with burnout and what the common signs of it are to protect my mental health.
As someone who thrives on productivity and constantly pushes myself to achieve my goals, I’ve often found myself teetering on the brink of burnout. The relentless pursuit of success, coupled with the pressures of modern life, can take a toll on our mental and physical well-being. Recognizing the signs of burnout and implementing effective coping strategies is crucial for maintaining a healthy balance and preventing this debilitating condition.
In this blog post, I’ll share research by experts at London Office Space that revealed the most common symptoms of burnout that Brits are likely to overlook, and what we can do to cope with burnout ourselves.
Burnout can be both physically and emotionally draining, but recognising its signs early can lead to effective intervention. It’s clear that many Brits are at risk of developing this phenomenon based on the most-Googled symptoms, but many of them – especially exhaustion and forgetfulness – can be hard to attribute to issues at work.Â
It’s also likely that workers are at higher risk of experiencing burnout or symptoms of it now than they were at the start of the year, as their workload and responsibilities likely increase to account for coworkers’ annual leave, reduced coworker capacity due to childcare throughout the summer holidays, or even an increased demand for services after the end of the financial year. Therefore, you need to be even more attuned to your physical and emotional well-being now.
-Alex Ugarte, Operations Manager of London Office Space
Recognising the signs of burnout is crucial for maintaining overall well-being and addressing the cause before it escalates. The data analyses average monthly Google searches made for common burnout side effects or identifiers, to highlight warning signs that Brits should be wary of.Â
Top Ten Most Common Symptoms Of Burnout
| Rank | Symptom | Average Monthly Google Searches |
| 1 | Insomnia | 31,778 |
| 2 | Detachment | 5,666 |
| 3 | Exhaustion | 3,359 |
| 4 | Isolation | 2,503 |
| 5 | Depersonalisation | 2,177 |
| 6 | Forgetfulness | 1,508 |
| 7 | Helplessness | 1,440 |
| 8 | Lack of Energy | 941 |
| 9 | Negativity | 890 |
| 10 | Lack of Motivation | 866 |
1. Insomnia (31,778 Google searches per month)
Insomnia, characterized by persistent difficulty falling asleep or staying asleep, is one of the most reported symptoms of burnout. However, it’s often overlooked as it can be attributed to various factors, such as stress, anxiety, or underlying medical conditions.
It’s crucial to recognize the connection between insomnia and burnout. Sleep disturbances can significantly exacerbate other symptoms, leading to a vicious cycle of fatigue, irritability, and decreased productivity. Addressing insomnia is essential for combating burnout and restoring overall well-being.
2. Detachment (5,666 Google searches per month)
Emotional detachment from work or personal relationships is another common indicator of burnout. This sense of disconnection can manifest in a variety of ways, including decreased motivation, a lack of interest in activities that were once enjoyable, and a feeling of emotional numbness.
When individuals experience emotional detachment, their productivity often declines, and they may feel isolated and disconnected from others. This can create a vicious cycle, as feelings of isolation can further contribute to emotional detachment and exacerbate the symptoms of burnout. Recognizing and addressing emotional detachment is crucial for breaking free from the cycle of burnout and restoring a sense of connection and well-being.
3. Exhaustion (3,359 Google searches per month)
Chronic physical and emotional exhaustion, even when accompanied by adequate rest and sleep, is a hallmark symptom of burnout. This pervasive fatigue goes beyond typical tiredness, significantly impacting daily functioning and enthusiasm for previously enjoyed activities, both within and outside the workplace.
Individuals experiencing burnout may find themselves struggling to concentrate, feeling overwhelmed by tasks, and experiencing a significant decline in their overall energy levels. This chronic exhaustion can lead to feelings of hopelessness, despair, and a general sense of being overwhelmed. Recognizing and addressing chronic fatigue is essential for combating burnout and restoring a sense of vitality and well-being.
4. Isolation (2,503 Google searches per month)
Many individuals experiencing burnout report withdrawing from social interactions, feeling isolated, and experiencing heightened feelings of loneliness and emotional distress. This social withdrawal can create a vicious cycle, as feelings of isolation can further intensify burnout symptoms and lead to a greater sense of detachment.
When individuals withdraw from social interactions, they may miss out on opportunities for support, connection, and emotional validation. This can contribute to feelings of loneliness and exacerbate the negative effects of burnout. Recognizing and addressing social withdrawal is crucial for breaking free from the cycle of burnout and restoring a sense of connection and well-being.
5. Depersonalisation (2,177 Google searches per month)
Depersonalization, characterized by a sense of disconnection from oneself, is a serious symptom of burnout that can significantly impair an individual’s well-being. Those affected may feel as if they are observing their life from an external perspective, struggling to connect with their day-to-day experiences, responsibilities, and personal relationships.
Depersonalization can lead to feelings of detachment, confusion, and emotional numbness. Individuals may find it difficult to concentrate, make decisions, or experience genuine emotions. This distressing symptom can significantly impact an individual’s quality of life and relationships, making it essential to seek professional help if you are experiencing depersonalization.
How To Cope With Burnout
1. Track Sleep Patterns
One of the most common signs of burnout is disrupted sleep patterns. Pay close attention to changes in your sleep habits, such as difficulty falling asleep, staying asleep, or feeling unrested even after a full night’s sleep. These sleep disturbances can significantly exacerbate the symptoms of burnout, leading to increased fatigue, irritability, and decreased productivity.
To combat sleep issues and promote recovery, prioritize good sleep hygiene:
Practice Relaxation Techniques: Incorporate relaxation techniques like meditation, deep breathing, or progressive muscle relaxation into your bedtime routine.
Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends.
Create a Relaxing Sleep Environment: Ensure your bedroom is dark, quiet, and cool, and invest in comfortable bedding.
Limit Screen Time Before Bed: The blue light emitted from electronic devices can interfere with sleep. Avoid using screens for at least an hour before bed.
Avoid Stimulants: Limit caffeine and alcohol consumption, especially in the evening.
2. Assess Emotional Engagement
Burnout can lead to emotional detachment from work and personal relationships, leaving you feeling disconnected and unfulfilled. Pay attention to any changes in your emotional connection to your work and loved ones. If you’re experiencing a persistent sense of disinterest or detachment, it may be a sign of burnout.
To combat emotional detachment and foster a sense of connection:
Consider Professional Help: If you’re struggling to cope with emotional detachment or other symptoms of burnout, seeking professional help from a therapist or counselor can be beneficial.
Reconnect with Hobbies: Engage in activities that bring you joy and fulfillment. Rediscovering your passions can help reignite your enthusiasm and sense of purpose.
Take Regular Breaks: Schedule breaks throughout your day to rest, relax, and recharge. Even short breaks can help prevent burnout and improve your overall well-being.
Seek Support from Loved Ones: Share your feelings with trusted friends and family members. Their support and understanding can provide comfort and encouragement during challenging times.
3. Evaluate Energy Levels
Chronic exhaustion, even after adequate rest, is a telltale sign of burnout. To combat this debilitating symptom and improve your energy levels:
Practice Relaxation Techniques: Incorporate relaxation techniques like meditation, deep breathing, or yoga into your daily routine. These practices can help reduce stress, improve sleep quality, and boost your energy levels.
Engage in Regular Physical Activity: Exercise has been shown to increase energy levels and reduce fatigue. Find activities you enjoy and incorporate them into your routine.
Maintain a Balanced Diet: Fuel your body with nutritious foods that provide sustained energy. Avoid excessive caffeine and alcohol, which can disrupt sleep and contribute to fatigue.
4. Stay Connected
Social isolation is a common consequence of burnout, leading to feelings of loneliness, emotional distress, and further exacerbating the symptoms of burnout. To combat isolation and foster emotional well-being:
Seek Professional Help: If you’re finding it difficult to cope with social isolation or other symptoms of burnout, seeking professional help from a therapist or counselor can be beneficial. A mental health professional can provide guidance, support, and strategies for overcoming these challenges.
Reach Out to Friends and Family: Connect with loved ones who can offer support, understanding, and companionship. Sharing your experiences can help reduce feelings of loneliness and isolation.
Join a Support Group: Consider joining a support group for individuals experiencing burnout. Connecting with others who understand your struggles can provide valuable support and encouragement.
5. Seek Professional Help
If you are experiencing severe symptoms of burnout, such as depersonalization or feeling overwhelmed, it is essential to seek professional help from a mental health professional. A therapist or counselor can provide valuable guidance, support, and strategies for coping with stress and reducing the impact of burnout.
Therapy can help you:
Build Resilience: A therapist can help you develop resilience and strengthen your ability to cope with challenges and adversity.
Identify and Address Underlying Causes: A therapist can help you identify the underlying factors contributing to your burnout, such as excessive workload, unhealthy coping mechanisms, or personal stressors.
Develop Coping Strategies: You can learn effective coping strategies to manage stress, improve your emotional well-being, and prevent future episodes of burnout.
Conclusion
By recognizing the signs of burnout and implementing effective coping strategies, you can take proactive steps to protect your mental and emotional well-being. Remember, it’s essential to prioritize self-care, establish healthy boundaries, and seek support when needed. By making a conscious effort to reduce stress, manage your workload, and nurture your emotional health, you can combat burnout and create a more balanced and fulfilling life.
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