You wake up every morning feeling exhausted, drained, and unmotivated. You dread going to work, and you find it difficult to concentrate on anything. You’re irritable and cynical, and you have no energy for your hobbies or relationships. Ladies and gents I am afraid to break it to you but, this is burnout, a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress.
Burnout is a global problem. According to a recent Gallup survey, 76% of employees worldwide experience burnout, at least some of the time. This is concerning, as burnout can lead to several negative consequences, including decreased productivity, increased absenteeism, and higher healthcare costs.
But why are we so burned out? Several factors contribute to burnout, including unrealistic expectations, a lack of control, and a lack of support. Let’s explore this a bit deeper:
- Unrealistic expectations. We look around us and see people succeeding more than we are, living the best life that anyone could possibly dream of. So, what do we do in a bid to measure up to that? We set unrealistic expectations for ourselves; but ourselves,e really doing? We’re setting ourselves up for failure. This can lead to feelings of inadequacy and burnout. For example, if you’re a perfectionist, you may put unrealistic pressure on yourself to achieve perfect results in everything you do. So, what happens? You become burned out, as it’s impossible to be perfect all the time.
- Lack of control. When we feel like we have no control over our lives, we’re more likely to experience stress and burnout. This is especially true in the workplace, where we may feel powerless over our workload, deadlines, and responsibilities. For example, if you have a micromanaging boss, you may feel like you have no control over your work. This can lead to burnout, as you may feel like you’re constantly being watched and judged.
- Lack of support. When we don’t have a strong support system, it can be difficult to cope with stress and burnout. This is why it’s important to have close relationships with family, friends, and colleagues who can offer support and encouragement. For example, if you’re going through a difficult time at work, it can be helpful to talk to a trusted friend or colleague about it. They can offer you support and advice, and they can help you to feel less alone.
Now, What to do:
If you’re feeling burnt out, there are several things you can do to cope and recover:
- Identify your triggers or stressors. The first step to overcoming burnout is to identify the factors that are causing you stress. Once you know what your stressors are, you can start to develop strategies for coping with them.
- Set realistic expectations. If you have unrealistic expectations for yourself, it’s plain and simple – adjust them. This may mean saying no to new commitments or delegating tasks.
- Take breaks. Take breaks throughout the day, even if it’s just for a few minutes. Get up and move around, or do something that you enjoy.
- Build a support system. Surround yourself with people who care about you and who can offer support and encouragement. This could be family, friends, colleagues, or a therapist.
- Don’t shy away from seeking professional help. If you’re struggling to cope with burnout on your own, don’t hesitate to seek professional help. A therapist can help you identify the underlying causes of your burnout and develop strategies for coping and recovery.
Remember, always be kind to yourself. You owe yourself that much.
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