Burnout Prevention and Treatment - HelpGuide.org

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, ... MillionsrelyonHelpGuide.Canwerelyonyou?Alldonationsmadethrough12/31willbematched--doublingyourimpact.GIVENOWHelpGuideusescookiestoimproveyourexperienceandtoanalyzeperformanceandtrafficonourwebsite.PrivacyPolicyAcceptCookiePolicystressmanagementBurnoutPreventionandTreatmentIfconstantstresshasyoufeelinghelpless,disillusioned,andcompletelyexhausted,youmaybeontheroadtoburnout.Learnwhatyoucandotoregainyourbalanceandfeelpositiveandhopefulagain.Whatisburnout?Burnoutisastateofemotional,physical,andmentalexhaustioncausedbyexcessiveandprolongedstress.Itoccurswhenyoufeeloverwhelmed,emotionallydrained,andunabletomeetconstantdemands.Asthestresscontinues,youbegintolosetheinterestandmotivationthatledyoutotakeonacertainroleinthefirstplace.Burnoutreducesproductivityandsapsyourenergy,leavingyoufeelingincreasinglyhelpless,hopeless,cynical,andresentful.Eventually,youmayfeellikeyouhavenothingmoretogive.Thenegativeeffectsofburnoutspilloverintoeveryareaoflife—includingyourhome,work,andsociallife.Burnoutcanalsocauselong-termchangestoyourbodythatmakeyouvulnerabletoillnesseslikecoldsandflu.Becauseofitsmanyconsequences,it’simportanttodealwithburnoutrightaway.Areyouontheroadtoburnout?Youmaybeontheroadtoburnoutif:Every dayisabadday.Caringaboutyourworkorhomelifeseemslikeatotalwasteofenergy.You’reexhaustedallthetime.Themajorityofyourdayisspentontasksyoufindeithermind-numbinglydulloroverwhelming.Youfeellikenothingyoudomakesadifferenceorisappreciated.SignsandsymptomsofburnoutMostofushavedayswhenwefeelhelpless,overloaded,orunappreciated—whendraggingourselvesoutofbedrequiresthedeterminationofHercules.Ifyoufeellikethismostofthetime,however,youmaybeburnedout.Burnoutisagradualprocess.Itdoesn’thappenovernight,butitcancreepuponyou.Thesignsandsymptomsaresubtleatfirst,butbecomeworseastimegoeson.Thinkoftheearlysymptomsasredflagsthatsomethingiswrongthatneedstobeaddressed.Ifyoupayattentionandactivelyreduceyourstress,youcanpreventamajorbreakdown.Ifyouignorethem,you’lleventuallyburnout.PhysicalsignsandsymptomsofburnoutFeelingtiredanddrainedmostofthetime.Loweredimmunity,frequentillnesses.Frequentheadachesormusclepain.Changeinappetiteorsleephabits.Feelingtiredanddrainedmostofthetime.Loweredimmunity,frequentillnesses.Frequentheadachesormusclepain.Changeinappetiteorsleephabits.EmotionalsignsandsymptomsofburnoutSenseoffailureandself-doubt.Feelinghelpless,trapped,anddefeated.Detachment,feelingaloneintheworld.Lossofmotivation.Increasinglycynicalandnegativeoutlook.Decreasedsatisfactionandsenseofaccomplishment.Senseoffailureandself-doubt.Feelinghelpless,trapped,anddefeated.Detachment,feelingaloneintheworld.Lossofmotivation.Increasinglycynicalandnegativeoutlook.Decreasedsatisfactionandsenseofaccomplishment.BehavioralsignsandsymptomsofburnoutWithdrawingfromresponsibilities.Isolatingyourselffromothers.Procrastinating,takinglongertogetthingsdone.Usingfood,drugs,oralcoholtocope.Takingoutyourfrustrationsonothers.Skippingworkorcominginlateandleavingearly.Withdrawingfromresponsibilities.Isolatingyourselffromothers.Procrastinating,takinglongertogetthingsdone.Usingfood,drugs,oralcoholtocope.Takingoutyourfrustrationsonothers.Skippingworkorcominginlateandleavingearly.ThedifferencebetweenstressandburnoutBurnoutmaybetheresultofunrelentingstress,butitisn’tthesameastoomuchstress.Stress,byandlarge,involvestoomuch:toomanypressuresthatdemandtoomuchofyouphysicallyandmentally.However,stressedpeoplecanstillimaginethatiftheycanjustgeteverythingundercontrol,they’llfeelbetter.Burnout,ontheotherhand,isaboutnotenough.Beingburnedoutmeansfeelingemptyandmentallyexhausted,devoidofmotivation,andbeyondcaring.Peopleexperiencingburnoutoftendon’tseeanyhopeofpositivechangeintheirsituations.Ifexcessivestressfeelslikeyou’redrowninginresponsibilities,burnoutisasenseofbeingalldriedup.Andwhileyou’reusuallyawareofbeingunderalotofstress,youdon’talwaysnoticeburnoutwhenithappens.Stressvs.BurnoutStressBurnoutCharacterizedbyover-engagement.Characterizedbydisengagement.Emotionsareoverreactive.Emotionsareblunted.Producesurgencyandhyperactivity.Produceshelplessnessandhopelessness.Lossofenergy.Lossofmotivation,ideals,andhope.Leadstoanxietydisorders.Leadstodetachmentanddepression.Primarydamageisphysical.Primarydamageisemotional.Maykillyouprematurely.Maymakelifeseemnotworthliving.CausesofburnoutBurnoutoftenstemsfromyourjob.Butanyonewhofeelsoverworkedandundervaluedisatriskforburnout,fromthehardworkingofficeworkerwhohasn’thadavacationinyears,tothefrazzledstay-at-homemomtendingtokids,housework,andanagingparent.Butburnoutisnotcausedsolelybystressfulworkortoomanyresponsibilities.Otherfactorscontributetoburnout,includingyourlifestyleandpersonalitytraits.Infact,whatyoudoinyourdowntimeandhowyoulookattheworldcanplayjustasbigofaroleincausingoverwhelmingstressasworkorhomedemands.Work-relatedcausesofburnoutFeelinglikeyouhavelittleornocontroloveryourwork.Lackofrecognitionorrewardforgoodwork.Unclearoroverlydemandingjobexpectations.Doingworkthat’smonotonousorunchallenging.Workinginachaoticorhigh-pressureenvironment.LifestylecausesofburnoutWorkingtoomuch,withoutenoughtimeforsocializingorrelaxing.Lackofclose,supportiverelationships.Takingontoomanyresponsibilities,withoutenoughhelpfromothers.Notgettingenoughsleep.PersonalitytraitscancontributetoburnoutPerfectionistictendencies;nothingisevergoodenough.Pessimisticviewofyourselfandtheworld.Theneedtobeincontrol;reluctancetodelegatetoothers.High-achieving,TypeApersonality.DealingwithburnoutWhetheryourecognizethewarningsignsofimpendingburnoutoryou’realreadypastthebreakingpoint,tryingtopushthroughtheexhaustionandcontinuingasyouhavebeenwillonlycausefurtheremotionalandphysicaldamage.Nowisthetimetopauseandchangedirectionbylearninghowyoucanhelpyourselfovercomeburnoutandfeelhealthyandpositiveagain.Dealingwithburnoutrequiresthe“ThreeR”approach:Recognize.Watchforthewarningsignsofburnout.Reverse.Undothedamagebyseekingsupportandmanagingstress.Resilience.Buildyourresiliencetostressbytakingcareofyourphysicalandemotionalhealth.Thefollowingtipsforpreventingordealingwithburnoutcanhelpyoucopewithsymptomsandregainyourenergy,focus,andsenseofwell-being.Dealingwithburnouttip1:TurntootherpeopleWhenyou’reburnedout,problemsseeminsurmountable,everythinglooksbleak,andit’sdifficulttomusteruptheenergytocare,letalonetakeactiontohelpyourself. Butyouhavealotmorecontroloverstressthanyoumaythink.Therearepositivestepsyoucantaketodealwithoverwhelmingstressandgetyourlifebackintobalance.Oneofthemosteffectiveistoreachouttoothers.Socialcontactisnature’santidotetostressandtalkingfacetofacewithagoodlistenerisoneofthefastestwaystocalmyournervoussystemandrelievestress.Thepersonyoutalktodoesn’thavetobeableto“fix”yourstressors;theyjusthavetobeagoodlistener,someonewho’lllistenattentivelywithoutbecomingdistractedorexpressingjudgment.Reachouttothoseclosesttoyou,suchasyourpartner,family,andfriends.Openingupwon’tmakeyouaburdentoothers.Infact,mostfriendsandlovedoneswillbeflatteredthatyoutrustthemenoughtoconfideinthem,anditwillonlystrengthenyourfriendship.Trynottothinkaboutwhat’sburningyououtandmakethetimeyouspendwithlovedonespositiveandenjoyable.Bemoresociablewithyourcoworkers.Developingfriendshipswithpeopleyouworkwithcanhelpbufferyoufromjobburnout.Whenyoutakeabreak,forexample,insteadofdirectingyourattentiontoyoursmartphone,tryengagingyourcolleagues.Orschedulesocialeventstogetherafterwork.Limityourcontactwithnegativepeople.Hangingoutwithnegative-mindedpeoplewhodonothingbutcomplainwillonlydragdownyourmoodandoutlook.Ifyouhavetoworkwithanegativeperson,trytolimittheamountoftimeyouspendtogether.Connectwithacauseoracommunitygroupthatispersonallymeaningfultoyou.Joiningareligious,social,orsupportgroupcangiveyouaplacetotalktolike-mindedpeopleabouthowtodealwithdailystress—andtomakenewfriends.Ifyourlineofworkhasaprofessionalassociation,youcanattendmeetingsandinteractwithotherscopingwiththesameworkplacedemands.Findnewfriends.Ifyoudon’tfeelthatyouhaveanyonetoturnto,it’snevertoolatetobuildnewfriendshipsandexpandyoursocialnetwork.ThepowerofgivingBeinghelpfultoothersdeliversimmensepleasureandcanhelptosignificantlyreducestressaswellasbroadenyoursocialcircle.Whileit’simportantnottotakeontoomuchwhenyou’refacingoverwhelmingstress,helpingothersdoesn’thavetoinvolvealotoftimeoreffort.Evensmallthingslikeakindwordorfriendlysmilecanmakeyoufeelbetterandhelplowerstressbothforyouandtheotherperson.Tip2:ReframethewayyoulookatworkWhetheryouhaveajobthatleavesyourushedoffyourfeetoronethatismonotonousandunfulfilling,themosteffectivewaytocombatjobburnoutistoquitandfindajobyouloveinstead.Ofcourse,formanyofuschangingjoborcareerisfarfrombeingapracticalsolution,we’regratefuljusttohaveworkthatpaysthebills.Whateveryoursituation,though,therearestillstepsyoucantaketoimproveyourstateofmind.Trytofindsomevalueinyourwork. Eveninsomemundanejobs,youcanoftenfocusonhowyourrolehelpsothers,forexample,orprovidesamuch-neededproductorservice.Focusonaspectsofthejobthatyoudoenjoy,evenifit’sjustchattingwithyourcoworkersatlunch.Changingyourattitudetowardsyourjobcanhelpyouregainasenseofpurposeandcontrol.Findbalanceinyourlife.Ifyouhateyourjob,lookformeaningandsatisfactionelsewhereinyourlife:inyourfamily,friends,hobbies,orvoluntarywork.Focusonthepartsofyourlifethatbringyoujoy.[Read:MentalHealthintheWorkplace]Makefriendsatwork.Havingstrongtiesintheworkplacecanhelpreducemonotonyandcountertheeffectsofburnout.Havingfriendstochatandjokewithduringthedaycanhelprelievestressfromanunfulfillingordemandingjob,improveyourjobperformance,orsimplygetyouthrougharoughday.Taketimeoff.Ifburnoutseemsinevitable,trytotakeacompletebreakfromwork.Goonvacation,useupyoursickdays,askforatemporaryleave-of-absence,anythingtoremoveyourselffromthesituation.Usethetimeawaytorechargeyourbatteriesandpursueothermethodsofrecovery.Tip3:ReevaluateyourprioritiesBurnoutisanundeniablesignthatsomethingimportantinyourlifeisnotworking.Taketimetothinkaboutyourhopes,goals,anddreams.Areyouneglectingsomethingthatistrulyimportanttoyou?Thiscanbeanopportunitytorediscoverwhatreallymakesyouhappyandtoslowdownandgiveyourselftimetorest,reflect,andheal.Setboundaries. Don’toverextendyourself.Learnhowtosay“no”torequestsonyourtime.Ifyoufindthisdifficult,remindyourselfthatsaying“no”allowsyoutosay“yes”tothecommitmentsyouwanttomake.Takeadailybreakfromtechnology. Setatimeeachdaywhenyoucompletelydisconnect.Putawayyourlaptop, turnoffyourphone,andstopcheckingemailorsocialmedia.Nourishyourcreativeside. Creativityisapowerfulantidotetoburnout.Trysomethingnew,startafunproject,orresumeafavoritehobby.Chooseactivitiesthathavenothingtodowithworkorwhateveriscausingyourstress.Setasiderelaxationtime. Relaxationtechniques suchasyoga,meditation,anddeepbreathingactivatethebody’srelaxationresponse,astateofrestfulnessthatistheoppositeofthestressresponse.Getplentyofsleep. Feelingtiredcanexacerbateburnoutbycausingyoutothinkirrationally.Keepyourcoolinstressfulsituationsby gettingagoodnight’ssleep.BoostyourabilitytostayontaskIfyou’rehavingtroublefollowingthroughwiththeseself-helptipstopreventorovercomeburnout,HelpGuide’sfreeEmotionalIntelligenceToolkitcanhelp.Learnhowtoreducestressinthemoment.Managetroublesomethoughtsandfeelings.Motivateyourselftotakethestepsthatcanrelievestressandburnout.Improveyourrelationshipsatworkandhome.Rediscoverjoyandmeaningthatmakeworkandlifeworthwhile.Increaseyouroverallhealthandhappiness.Tip4:MakeexerciseapriorityEventhoughitmaybethelastthingyoufeellikedoingwhenyou’reburnedout,exerciseisapowerfulantidotetostressandburnout.It’salsosomethingyoucandorightnowtoboostyourmood.Aimtoexercisefor30minutesormoreperdayorbreakthatupintoshort,10-minuteburstsofactivity.A10-minutewalkcanimproveyourmoodfortwohours.Rhythmicexercise,whereyoumovebothyourarmsandlegs,isahugelyeffectivewaytoliftyourmood,increaseenergy,sharpenfocus,andrelaxboththemindandbody.Trywalking,running,weighttraining,swimming,martialarts,orevendancing.Tomaximizestressrelief,insteadofcontinuingtofocusonyourthoughts,focusonyourbodyandhowitfeelsasyoumove:thesensationofyourfeethittingtheground,forexample,orthewindonyourskin.Tip5:SupportyourmoodandenergylevelswithahealthydietWhatyouputinyourbodycanhaveahugeimpactonyourmoodandenergylevelsthroughouttheday.Minimizesugarandrefinedcarbs. YoumaycravesugarysnacksorcomfortfoodssuchaspastaorFrenchfries,butthese high-carbohydratefoodsquicklyleadtoacrashinmoodandenergy.Reduceyourhighintakeoffoodsthatcanadverselyaffectyourmood,suchascaffeine,unhealthyfats,andfoodswithchemicalpreservativesorhormones.EatmoreOmega-3fattyacids togiveyourmoodaboost.Thebestsourcesarefattyfish(salmon,herring,mackerel,anchovies,sardines),seaweed,flaxseed,andwalnuts.Avoidnicotine.Smokingwhenyou’refeelingstressedmayseemcalming,butnicotineisapowerfulstimulant,leadingtohigher,notlower,levelsofanxiety.Drinkalcoholinmoderation.Alcoholtemporarilyreducesworry,buttoomuchcancauseanxietyasitwearsoff.Authors:MelindaSmith,M.A.,JeanneSegal,Ph.D.,andLawrenceRobinsonLastupdated:November2021References“Trauma-andStressor-RelatedDisorders.”InDiagnosticandStatisticalManualofMentalDisorders.DSMLibrary.AmericanPsychiatricAssociation,2013.https://doi.org/10.1176/appi.books.9780890425596.dsm07“ICD-11forMortalityandMorbidityStatistics.”AccessedNovember16,2021.https://icd.who.int/browse11/l-m/en#/http://id.who.int/icd/entity/129180281Maslach,Christina,andMichaelP.Leiter.“UnderstandingtheBurnoutExperience:RecentResearchandItsImplicationsforPsychiatry.”WorldPsychiatry15,no.2(June2016):103–11.https://doi.org/10.1002/wps.20311Koutsimani,Panagiota,AnthonyMontgomery,andKaterinaGeorganta.“TheRelationshipBetweenBurnout,Depression,andAnxiety:ASystematicReviewandMeta-Analysis.”FrontiersinPsychology10(March13,2019):284.https://doi.org/10.3389/fpsyg.2019.00284Salvagioni,DeniseAlbieriJodas,FrancineNeselloMelanda,ArthurEumannMesas,AlbertoDuránGonzález,FláviaLopesGabani,andSelmaMaffeideAndrade.“Physical,PsychologicalandOccupationalConsequencesofJobBurnout:ASystematicReviewofProspectiveStudies.”PLOSONE12,no.10(October4,2017):e0185781.https://doi.org/10.1371/journal.pone.0185781Information,NationalCenterforBiotechnology,U.S.NationalLibraryofMedicine8600RockvillePike,BethesdaMD,and20894Usa.Depression:WhatIsBurnout?InformedHealth.Org[Internet].InstituteforQualityandEfficiencyinHealthCare(IQWiG),2020.https://www.ncbi.nlm.nih.gov/books/NBK279286/Roskam,Isabelle,Marie-EmilieRaes,andMoïraMikolajczak.“ExhaustedParents:DevelopmentandPreliminaryValidationoftheParentalBurnoutInventory.”FrontiersinPsychology8(2017):163.https://doi.org/10.3389/fpsyg.2017.00163Heinemann,LindaV.,andTorstenHeinemann.“BurnoutResearch:EmergenceandScientificInvestigationofaContestedDiagnosis.”SAGEOpen7,no.1(January1,2017):2158244017697154.https://doi.org/10.1177/2158244017697154Bianchi,Renzo,IrvinSamSchonfeld,andEricLaurent.“IsItTimetoConsiderthe‘BurnoutSyndrome’ADistinctIllness?”FrontiersinPublicHealth3(June8,2015):158.https://doi.org/10.3389/fpubh.2015.00158Ahola,Kirsi,SallaToppinen-Tanner,andJohannaSeppänen.“InterventionstoAlleviateBurnoutSymptomsandtoSupportReturntoWorkamongEmployeeswithBurnout:SystematicReviewandMeta-Analysis.”BurnoutResearch4(March1,2017):1–11.https://doi.org/10.1016/j.burn.2017.02.001Ruisoto,Pablo,MarinaR.Ramírez,PedroA.García,BelénPaladines-Costa,SilviaL.Vaca,andVicenteJ.Clemente-Suárez.“SocialSupportMediatestheEffectofBurnoutonHealthinHealthCareProfessionals.”FrontiersinPsychology11(2021):3867.https://doi.org/10.3389/fpsyg.2020.623587Salmon,P.“EffectsofPhysicalExerciseonAnxiety,Depression,andSensitivitytoStress:AUnifyingTheory.”ClinicalPsychologyReview21,no.1(February2001):33–61.https://doi.org/10.1016/s0272-7358(99)00032-xToussaint,Loren,QuangAnhNguyen,ClaireRoettger,KiaraDixon,MartinOffenbächer,NikoKohls,JamesonHirsch,andFuschiaSirois.“EffectivenessofProgressiveMuscleRelaxation,DeepBreathing,andGuidedImageryinPromotingPsychologicalandPhysiologicalStatesofRelaxation.”Evidence-BasedComplementaryandAlternativeMedicine2021(July3,2021):e5924040.https://doi.org/10.1155/2021/5924040GetmorehelpTheRoadtoResilience –Preventburnoutbybuildingyourresiliencetostressandadversity.(AmericanPsychologicalAssociation)JobBurnout:HowtoSpotitandTakeAction –Findoutifyou’reatriskofworkplaceburnoutandwhattodoifyouare.(MayoClinic)PrintPDFRelatedCaregiverStressandBurnoutSurvivingToughTimesbyBuildingResilienceMentalHealthintheWorkplaceFindingtheRightCareerRelatedCaregiverStressandBurnoutSurvivingToughTimesbyBuildingResilienceMentalHealthintheWorkplaceFindingtheRightCareerBeforeyougo!Thisholidayseasonalone,millionsofpeoplewillturntoHelpGuideforfreementalhealthguidanceandsupport.Butasanindependentnonprofitthatdoesn’trunadsorchargeforourcontent,wecan’tdoitwithoutyou.Somanypeoplerelyonusintheirmostdifficultmoments.Canwerelyonyou?AllgiftsmadebeforeDecember31willbedoubled.GIVENOWBeforeyougo!Thisholidayseasonalone,millionsofpeoplewillturntoHelpGuideforfreementalhealthguidanceandsupport.Butasanindependentnonprofitthatdoesn’trunadsorchargeforourcontent,wecan’tdoitwithoutyou.Somanypeoplerelyonusintheirmostdifficultmoments.Canwerelyonyou?AllgiftsmadebeforeDecember31willbedoubled.GIVENOW