It may be possible for someone to feel emotionally exhausted, overworked, uninvested in what they are doing, perpetually tired, and question all their decisions and abilities. If this is the case with you or someone you know, they may be experiencing burnout — the final stage of poorly managed stress.
Our brains and bodies cope with the feeling of being overworked and overwhelmed only for a certain period. After that, tiredness will ultimately settle down. But, if you experience high amounts of stress regularly, you may need to do something about it.
To make it worse, taking no steps to manage or minimize the stress can lead you to become emotionally and physically exhausted. This may lead to you losing motivation, making your life devoid of meaning, as nothing you do seems to make sense. And since it develops over time, you may not notice the symptoms immediately. However, once it takes hold, it can impair your capacity to operate in all areas of your life. To learn about the ways to recover from this condition, continue reading.
What is it?
Excessive and sustained stress may cause this condition. Chronic stress and emotional, physical, and mental exhaustion also characterize it. It can happen when you’re overloaded, emotionally drained, and unable to keep up with constant demands. Eventually, you may begin to lose interest and motivation for the role you took on in the first place.
It might sap your vitality and lower productivity, leaving you helpless, hopeless, cynical, and resentful. It may also negatively affect all aspects of your life, including your home, career, and social life. This could lead to long-term changes in your body, making you more susceptible to illnesses such as colds and flu. Therefore, this condition should be taken care of at the earliest because of its many adverse consequences.
Recognizing the Signs
Most of us have days when we feel useless, overworked, or unappreciated, and getting out of bed requires herculean strength. However, you may be burned out if you think this way all the time. The signs and symptoms are mild initially, but they worsen over time. Consider the early signs as a warning that something is amiss and needs addressing. You can avoid a severe collapse by paying attention and deliberately reducing stress. You might eventually burn out if you ignore them.
The signs can be divided into three categories. They are:
- Physical Signs: Physical signs are tangible and indicate your body condition. They can be perceived directly. Some of them may include:
- Feeling tired and drained throughout the day.
- Experiencing frequent headaches and muscle pain.
- Having a lowered immunity and getting ill often.
- Change in appetite or sleep habits.
- Emotional Signs: These are mainly constituted in the brain and end up directing your mood and behavior. Some of them can be:
- Constantly doubting yourself.
- Feeling sad and defeated.
- Feeling lonely, isolated, and alienated.
- Loss of motivation.
- Having a negative outlook.
- Decreased satisfaction and sense of accomplishment.
- Behavioral Signs: These are repetitive behavioral problems that are disruptive. These include:
- Withdrawing from responsibilities.
- Taking to excessive eating or drinking to cope.
- Projecting frustration on others.
- Skipping work or coming in late and leaving early.
- Procrastination.
How Long is Recovery
Burnout may result from a buildup of stress, which manifests differently for each individual. It might result from latent chronic stress that takes five years to emerge. Lastly, it can be the unavoidable result of a period of high and acute anxiety that lasts several months.
It might take at least 11 weeks to recover from a period of stress or overwork that has developed into this condition. Rehabilitation might take anywhere from 1 year to several years for most people. A proactive strategy can help reduce this time and relieve typical symptoms.
1. Find Ways to Bring Immediate Relief
More often than not, burnout is related to situational factors. Thus, instead of withdrawing from the situation, it is crucial to be proactive and take measures to change it. Even minor changes can have the potential to address all the underlying issues.
It may also be harmful if you try to push through the tiredness and continue as you have. This could only create more emotional and physical damage, whether you understand the warning symptoms or you’ve already passed the breaking point. Now is the time to relax and change your course by learning how to overcome this. You should reclaim your health and optimism. For this, you must recognize and look out for the warning signs, learn to undo the damage by seeking support and managing stress, and build resilience by taking adequate care of your emotional and mental health.
2. Open Up to Loved Ones
Social interaction is nature’s antidote to stress, and talking face to face with a good listener may be one of the most effective methods to relax your nervous system and relieve stress. The person you’re speaking with should be a good listener who will pay attention without becoming distracted or passing judgment.
Contact your loved ones, such as your partner, family, and friends. You will not become a burden to others if you open up. Most friends and loved ones may be delighted that you trust them enough to confide in them, and as a result, this will strengthen your bond with them.
3. Prioritize Your Tasks
Experiencing the symptoms is an unmistakable signal that something in your life may not be functioning as it should. Take some time to consider your hopes, dreams, and goals, and ask yourself if you are overlooking anything vital to your well-being. This can be an opportunity to find what truly makes you happy and to take time to rest, reflect, and recover.
Prioritize healthy sleep patterns, nutrition, exercise, social connection, and activities that promote peace and well-being, such as meditating, writing, and enjoying nature. This might help restore your physical and emotional vitality, as well as your capacity to focus.
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4. Set Boundaries With Work, Friends, and Family
You must set boundaries and learn to say “no” to things you do not enjoy doing. This may help you better understand your commitments toward things that interest you and those that do not. This can also help you lead a much more active and stress-free life.
It is also essential to establish boundaries with friends and family. While spending time with loved ones is important, you must not overdo it, as alone time is equally important. Go for a walk every once in a while, cook for yourself, or read a book in the bathtub. These activities should provide adequate relaxation and restore your energy levels soon enough.
5. Practice Self-Compassion
This condition can lead to emotions of failure and a loss of purpose or direction in life. You may believe you are incapable of doing anything well or will never attain your objectives.
Extend empathy to yourself in this situation. Give yourself some love and encouragement. Remind yourself that you don’t have to be flawless and that taking a break is perfectly okay. In the end, you can only do your best with the skills that you have.
6. Try Not to Take on Too Much at Once
Having an imbalanced relationship with anything can be a significant cause. Therefore, you must not take on too many responsibilities. Finding time for yourself to sit back for a while, breathe, and relax is essential. Sometimes, you must drop a few things off your plate and lead a calmer life. This can be achieved by striking a balance between work and nonwork activities.
Cultivate new interests, or take back to your old ones. Go on vacations, and find time to connect with your surroundings. It is unnecessary to be drowned in work all the time, with no space to make changes in your busy schedule. Avoid taking up too many tasks when you know you need to give time to yourself as well.
7. Pay Attention to Your Physical and Mental Health
A regular exercise routine could help you overcome this while working. Moving your body may release stress and feel-good hormones such as endorphins. Virtual workouts, such as online yoga, can help you release tension without having to leave your house.
It is also essential to take care of your mental health. You can achieve this through adequate stress management. This includes taking regular breaks between work hours to unwind yourself, reducing your screen time, and replacing negative self-talk with a more positive outlook. Remind yourself that it is natural to be imperfect and to have a threshold.
8. Do Things That Bring You Joy
If you are resentful toward and perpetually irritated by your job and the activities you carry out, it may be causing this condition. To counter these feelings, list the things that bring you joy. Whether taking to an old hobby or cultivating a new one, you must find joy and pleasure in whatever you do.
However, if you still find no sense of purpose and pleasure in your actions, it is important to consider and evaluate your options. Working toward something that does not bring you a sense of fulfillment would be pointless.
9. Seek Therapy for Burnout from a Trusted Provider with Docvita
Therapy is a great place to figure out how burnout affects you, what aspects are challenging for you, and what variables contribute to it. When experiencing the symptoms, people tend to detach and alienate themselves from their surroundings. However, with professional guidance, you can work on techniques to enhance interpersonal problems and revitalize yourself.
Recovering is a long process, but you can surely conquer it with the proper assistance. We at DocVita have various specialists from different fields to help you better manage and cope with it. All you have to do is hop on to DocVita’s book from the therapist page and book your session.