Coping with burnout

What is burnout?

Burnout is a term that describes feelings of long-term exhaustion, both mental and physical, as well as disinterest in work. Caused by excessive and prolonged stress, burnout makes you feel overwhelmed and drained. You may also feel like you can’t complete simple daily tasks.

You may develop burnout if you have focused all your energy on your work for a long time and neglected other areas of your life, such as your health, family, and friends.

Burnout is usually associated with work-related stress, though it can manifest in other areas, for example, caring for a sick relative.

Common symptoms of burnout

People who are feeling tired and stressed may feel as if they are experiencing burnout, but not all feelings of work-related stress are burnout. Feeling burnt out is different from feeling stressed and anxious about work, though some symptoms and signs are similar.

People who have burnout often experience the following symptoms for a long period of time:

• Emotional exhaustion – feeling constantly tired, drained, and low in energy.
• Stomach pains, digestive issues and headaches – physical symptoms are common in people with burnout.
• Negativity – feeling negative and cynical about work and colleagues, lack of motivation, and decreased satisfaction.
• Concentration difficulties – as well as lacking in creativity.
• Moodiness – feeling irritated more easily or feeling sad.
• Changes in sleep patterns – including inability to fall asleep.

People who have burnout may also begin to disengage from work, perform worse at work and feel negative about their job.

Feeling stressed and anxious, on the other hand, tends to be less extreme than burnout. People who feel stressed about work may be able to see the light at the end of the tunnel. They don’t feel the intense mental exhaustion and lack of motivation that people with burnout feel.

What can cause burnout?

Burnout can stem from a combination of factors. Here are some common work contributors:

• Lack of control: Feeling you have no say in your work schedule, assignments, or workload can be frustrating and lead to burnout. Additionally, lacking the resources or tools needed to complete your job effectively can exacerbate the issue.
• Unclear expectations: Confusion around your responsibilities and what’s expected of you can lead to feelings of inadequacy and hinder your ability to perform effectively, ultimately contributing to burnout.
• Interpersonal conflicts: Dealing with challenging colleagues, a demanding boss, or a negative work environment can be stressful and drain your emotional reserves.
• Work overload: When your job feels overwhelming due to excessive workload, the constant strain can lead to exhaustion and burnout.
• Lack of support: Feeling isolated at work and lacking support from colleagues or superiors can intensify feelings of stress and make it difficult to cope.
• Work-life imbalance: Difficulty maintaining a healthy balance between work and personal life can lead to burnout as you continuously prioritise work demands over your wellbeing.

Tips for coping with burnout

If you’re experiencing burnout, the good news is that it is possible to overcome your symptoms and recover. Here are some strategies for coping with burnout:

• Give yourself a break: Make time for yourself and do something that will make you relax and feel happy, like playing a sport, catching up with a friend, or exploring somewhere new.
• Consider your options: Talk to your manager or supervisor. Discuss your concerns and explore possibilities for change. Can you collaborate to adjust workloads, delegate tasks, or address specific issues causing the burnout?
• Set realistic goals: Prioritise what you can do and realistically assess what can be achieved. Try not to accept too many commitments.
• Seek support: Reach out to supportive colleagues, friends, or family members. Sharing your struggles can alleviate feelings of isolation and provide valuable emotional support. If your workplace offers an Employee Assistance Program (EAP), consider seeking professional guidance and support.
• Limit your access to work-related emails: These days, we have 24/7 access to our emails, which isn’t helpful for people with burnout. Limit your exposure to work emails after hours.
• Spend time with your loved ones: Enjoy the company of the people who make you laugh and bring out the best in you.
• Engage in stress–reducing activities: Explore relaxation techniques like yoga, breathing exercises, meditation, or tai chi. Even simple mindfulness exercises like deep breathing can improve your ability to manage stress.
• Eat a healthy diet: A good diet can boost your mood and energy levels.
• Exercise regularly: Exercise will boost your physical and mental health and help you switch off from work-related stress.
• Reduce alcohol and coffee: Stimulants like alcohol and coffee can increase feelings of stress and anxiety.
• Practise good sleep habits: Try to get adequate sleep every night.

Burnout can lead to ongoing fatigue and chronic stress, so it’s important to see a health professional or a GP if you feel you may be at risk.

You can contact MensLine Australia helpline to speak to one of our counsellors. Our service is free and available 24/7. Call 1300 78 99 78 or click on the floating chat button on the right to access online counselling.

If it is an emergency, please call 000.