Combatting Burnout: A Guide for Families

By Melinda Smith, M.A., HelpGuide.org | Contributor

What is burnout?

Burnout is a condition characterized by emotional, physical, and mental fatigue resulting from prolonged and excessive stress. It happens when you feel overwhelmed, emotionally drained, and unable to cope with continuous demands. As stress persists, you may begin to lose the interest and motivation that initially drove you to take on your responsibilities.

Burnout diminishes efficiency and drains your energy, leaving you feeling increasingly powerless, hopeless, cynical, and resentful. Ultimately, you might reach a point where you feel you have nothing left to give.

The adverse effects of burnout extend to all areas of life—home, work, and social relationships. It can also lead to long-term physical consequences, making you more susceptible to illnesses like colds and flu. Given its many repercussions, it is crucial to address burnout as soon as possible.

Are you on the road to burnout?

You might be heading towards burnout if:

– Every day feels like a bad day.
– Caring about your work or personal life seems like a futile effort.
– You feel exhausted all the time.
– Most of your day involves tasks that feel either overwhelmingly tedious or insurmountable.
– You believe that nothing you do is valued or appreciated.

Signs and symptoms of burnout

Everyone experiences days where they feel overwhelmed, fatigued, or unrecognized—when getting out of bed feels like a Herculean task. However, if this feeling is persistent, you may be dealing with burnout.

Burnout develops gradually; it doesn’t occur overnight, but rather creeps up on you. The initial signs and symptoms are subtle but worsen over time. Consider the early signs as indicators that something isn’t right and needs addressing. By being proactive and managing your stress, you can avert a serious breakdown. Ignoring these signs can lead you to full-blown burnout.

Physical signs and symptoms of burnout

– Persistent fatigue and drained energy.
– Weakened immunity, leading to frequent illnesses.
– Regular headaches or muscle discomfort.
– Alterations in appetite or sleep patterns.

Emotional signs and symptoms of burnout

– Feelings of failure and self-doubt.
– A sense of helplessness, feeling trapped, and defeated.
– Emotional detachment, feeling isolated in the world.
– Loss of motivation and increasingly cynical outlook.
– Diminished satisfaction and a sense of accomplishment.

Behavioral signs and symptoms of burnout

– Withdrawing from responsibilities.
– Isolating oneself from others.
– Procrastinating and taking longer to complete tasks.
– Coping through food, drugs, or alcohol.
– Taking frustrations out on others.
– Skipping work or habitually arriving late and leaving early.

The difference between stress and burnout

While burnout can be a product of unrelenting stress, it is distinctly different from simply being overwhelmed. Stress mostly involves *too much*: excessive demands physically and mentally; yet those experiencing stress might still believe that regaining control would alleviate their feelings.

Burnout, conversely, relates to *not enough*. When burned out, individuals feel empty and mentally drained, lacking motivation and showing indifference. Those suffering from burnout often cannot envision any hopeful changes in their circumstances. If stress feels like drowning in responsibility, burnout feels like running dry. While stress leads to a heightened awareness of pressure, burnout often goes unnoticed until it becomes severe.

Stress vs. Burnout

| Stress | Burnout |
|—————————|——————————-|
| Defined by over-engagement.| Defined by disengagement. |
| Emotions are overreactive. | Emotions are blunted. |
| Creates urgency and hyperactivity. | Leads to helplessness and hopelessness. |
| Causes loss of energy. | Results in loss of motivation, ideals, and hope. |
| Can lead to anxiety disorders. | Can result in detachment and depression. |
| Primarily physical damage. | Primarily emotional damage. |
| Can contribute to premature death. | May render life seem unlivable. |

Causes of burnout

Burnout often originates from one’s professional life, but nearly anyone feeling overworked and underappreciated is at risk, from dedicated office workers to overwhelmed stay-at-home parents juggled with various responsibilities.

Burnout does not solely arise from workplace stress or numerous obligations. Factors such as lifestyle and personality traits significantly influence burnout as well. How you spend your leisure time and your worldview can contribute as much to build overwhelming stress as work demands do.

Work-related causes of burnout

– Feeling a lack of control over your job.
– Insufficient recognition or reward for efforts.
– Ambiguous or excessively demanding job expectations.
– Performing repetitive or unchallenging tasks.
– Working in a chaotic or pressure-filled setting.

Lifestyle causes of burnout

– Working excessively, leaving no time for relaxation or socializing.
– Absence of close and supportive relationships.
– Overcommitting yourself without sufficient help from others.
– Inadequate sleep.

Personality traits that can contribute to burnout

– Perfectionist tendencies; feeling nothing is ever satisfactory.
– A pessimistic view of both self and the world.
– Desire for control; hesitance to delegate tasks.
– High-achieving, Type A personality.

Dealing with burnout

Whether you acknowledge the warning signs or recognize you’re already past the breaking point, attempting to push through burnout will likely exacerbate emotional and physical damage. It’s pivotal to pause and take steps towards recovery by managing your burnout effectively.

Addressing burnout involves a “Three R” approach:

– Recognize. Stay vigilant for burnout warning signs.
– Reverse. Mitigate the effects by seeking support and managing stress.
– Resilience. Strengthen your ability to cope with stress by caring for your physical and emotional well-being.

The following recommendations can help manage burnout symptoms and restore energy, focus, and a sense of well-being.

Dealing with burnout tip 1: Turn to other people

When facing burnout, challenges may seem insurmountable, optimism fade, and finding the energy to care becomes tough. However, you can exert more control over your stress than you realize. One effective strategy is to reach out for support from others.

Social interaction serves as a natural remedy for stress and having face-to-face conversations with a good listener can quickly calm your nervous system and alleviate stress. You don’t need someone to solve your problems; you just require a listener who pays attention without passing judgment.

Connect with close friends, family, and partners. Confiding in them won’t burden them; instead, it often strengthens bonds. Make interactions positive and engaging, even if your stressors are difficult.

Foster relationships with coworkers. Developing friendships at work can act as a shield against job burnout. Instead of isolating yourself with your phone during breaks, engage with colleagues or plan social activities after work.

Minimize time spent with negative individuals. Associating with those who only complain can lower your mood. If you must interact with negative people, try to limit your exposure.

Engage with meaningful communities or causes. Joining a religious, social, or support group allows you to connect with people who share similar stressors and forge new friendships. Participate in meetings within your professional associations to meet others experiencing similar challenges. You may also discover virtual support groups through various online therapy platforms.

Seek to build new friendships. If you currently lack a support network, remember it’s never too late to cultivate new relationships.

The power of giving

Helping others brings immense pleasure and can significantly reduce stress, as well as expand your social circle.

While it’s vital not to take on excessive responsibilities during times of great stress, aiding others doesn’t necessarily require significant effort. Small gestures, like a kind word or friendly smile, can enhance your mood and decrease stress for both you and the recipient.

Tip 2: Reframe the way you look at work

Regardless of whether your job is stressful or unfulfilling, the best way to combat career burnout may be to find a job you love. However, for many, changing positions isn’t practical, and they are thankful just to have work that pays the bills. Nonetheless, there are steps you can take to uplift your mindset.

Seek value in your work. Even in monotonous roles, you can focus on how your contributions benefit others or provide essential services. Concentrate on enjoyable work aspects, even simple interactions with coworkers. Shifting your outlook can help restore a sense of purpose and control.

Achieve balance in your life. If you dislike your job, seek fulfillment and meaning in other areas, such as family, friendships, hobbies, or community service. Focus on aspects of your life that bring you joy.

Cultivate camaraderie at work. Strong relationships at work can alleviate monotony and combat burnout’s effects. Jokes and chats with friends throughout the day can relieve stress and enhance your job performance.

Consider taking time off. If burnout feels unavoidable, take an extended break from work. Whether it’s a vacation, using sick days, or requesting temporary leave, stepping away from work can allow you to recharge and explore alternative recovery methods.

Tip 3: Reevaluate your priorities

Burnout illustrates that something crucial in your life isn’t working. Reflect on your aspirations, objectives, and dreams. Are you overlooking what truly matters? This may be a chance to rediscover your happiness and to take a break to rest and heal.

Set boundaries. Avoid overcommitting and learn to say “no” to time demands. If this is challenging, remember that declining a request allows you to affirm commitments that truly matter to you.

Take daily breaks from technology. Designate a time each day to disconnect completely. Put your laptop down, switch off your phone, and refrain from checking emails or social media.

Nurture your creativity. Engaging in creative activities can effectively counteract burnout. Try something fresh, embark on a fun project, or return to a hobby you once loved. Opt for pursuits unrelated to work or stress triggers.

Allocate time for relaxation. Techniques like yoga, meditation, and deep breathing activate the body’s relaxation response, which is the opposite of stress.

Prioritize sleep. Feeling fatigued can worsen burnout, leading to irrational thoughts. Maintain your composure in tense situations by ensuring adequate rest.

Boost your ability to stay on task

If you struggle to implement these self-help strategies to prevent or overcome burnout, HelpGuide’s free Emotional Intelligence Toolkit can assist.

– Learn techniques to alleviate stress immediately.
– Manage challenging thoughts and emotions.
– Motivate yourself to take steps that alleviate stress and burnout.
– Improve your relationships both at home and work.
– Rediscover the joy and meaning that make life and work fulfilling.
– Enhance your overall health and happiness.

Tip 4: Make exercise a priority

Although exercise may seem like the last thing you want to do while burned out, it serves as an effective remedy for stress and burnout. Furthermore, it’s something you can easily do to uplift your mood.

Aim for at least 30 minutes of exercise daily or break it into shorter, more manageable segments of activity. Even a brief 10-minute walk can elevate your mood for hours.

Rhythmic exercises that engage both arms and legs are particularly beneficial for enhancing mood, increasing energy, sharpening focus, and relaxing both mind and body. Consider activities like walking, running, swimming, martial arts, or dancing.

To maximize stress relief, focus on the sensations in your body while exercising rather than letting your mind dwell on your thoughts—the feeling of your feet touching the ground or the wind against your skin.

Tip 5: Support your mood and energy levels with a healthy diet

Your dietary choices significantly influence your mood and vitality throughout the day.

Minimize sugar and refined carbohydrates. While you may crave sugary snacks or comfort foods, these high-carb options quickly result in dips in mood and energy.

Limit consumption of substances that adversely affect your mood, such as caffeine, unhealthy fats, and processed foods containing preservatives or hormones.

Include more Omega-3 fatty acids in your meals to support your mood. Excellent sources include fatty fish (like salmon, herring, and mackerel), seaweed, flaxseed, and walnuts.

Avoid nicotine. Although smoking might seem calming during stressful times, nicotine is a potent stimulant that raises anxiety rather than alleviating it.

Drink alcohol moderately. While alcohol can temporarily relieve worries, excessive amounts can lead to increased anxiety once the effects wear off.

Editor’s Note: This content is not meant to substitute professional medical advice, diagnosis, or treatment, and doesn’t constitute medical or other professional advice.