Recover From Burnout
Are you constantly feeling worn out, like no matter how much rest you get, you are still drained? Have you lost interest in hobbies or activities that used to excite you? Do you feel too exhausted to engage with friends or family? Are you struggling to feel connected with your work or the people around you?
What is burnout?
Burnout is described as an extended state of emotional, physical, and mental exhaustion caused by long periods of stress. Historically, burnout was usually only associated with individuals who were in helping professions where compassion fatigue was a key indicator. However, burnout can exist in all jobs and individuals. People lead complex lives, juggling multiple identities —such as a leader at work, a caregiver at home, a student pursuing personal growth, or a friend maintaining social connections. As a result, pressures and expectations from various aspects of life often intersect, creating persistent stress and a constant questioning of “what to do next?”
While some amount of stress can motivate and drive us to achieve our goals, excessive stress that leads to burnout can severely hinder our ability to function effectively.
How did Burnout happen?
Contributing factors of burnout are often linked to prolonged periods of a stressful state, excessive working hours, and heightened emotional demands. Insufficient support to address the situation and decreased self-efficacy to meet expectations can worsen the problem. In addition, continuously having inadequate time to rest and a lack of opportunities to destress and reset will leave individuals continually tense and anxious.
According to Statistics Canada’s 2023 report, over 20% of employees experience high levels of stress, a figure that underscores the widespread nature of this issue. The report also highlights that while women often experience higher stress levels in specific fields, burnout is a pervasive problem affecting all genders. This statistic focuses solely on workplace stress, but burnout also affects students in academic settings and can manifest as compassion fatigue for caregivers at home. Given this, how could we not feel the omnipresence of burnout?
This universal stress not only impairs individual well-being but also underscores the urgent need for effective strategies to manage and mitigate burnout in our lifestyles.
Different types of burnout:
Burnout can feel different for everyone and manifests in various ways. Here are three common types of burnout:
Why is it important for you to address burnout?
Addressing burnout is essential for sustaining productivity and personal effectiveness in the various tasks your roles demand from you. Burnout can drastically reduce your productivity and capability, making it challenging to perform at the level you wish to be and achieve the goals you have set for yourself. The ongoing strain can make you feel less confident in your ability to succeed and create a cycle of frustration, anxiety and disengagement. Burnout impacts not only individual well-being but can also have a ripple effect on workplace dynamics and personal relationships, emphasizing the need to address burnout promptly to restore balance and effectiveness in all areas of life.
So what can you do?
The Yerkes-Dodson law (1908)(as illustrated in the diagram below) suggests that every individual can benefit from some stress to help motivate them to their desired performance, but this optimum point will be unique to every person.
Credit: The Stress Curve. Life.London (2024)
Therefore, addressing burnout involves understanding the difference between what you can change and what you cannot, your personal stress threshold and finding a healthy balance of stress that makes you more productive!
Setting boundaries: This includes the ability to say no to additional tasks that exceed your capacity to prevent unsustainable workloads. Asking for help from your peers, family, or friends can help alleviate pressure, allowing you to focus on the most critical responsibilities. Additionally, establishing realistic expectations for yourself and others can prevent frustration and preserve our mental and emotional well-being.
Finding time to destress: Intentionally allocating time to destress can significantly reduce feeling burnt out. Incorporating scheduled breaks throughout the day can help your body release tension and allow your mind to refocus on essential tasks. Exercise is often considered a great stress-relieving activity because your body releases endorphins, the “feel-good” chemicals which naturally boost our mental health. Meditation provides a space and time to cultivate mindfulness by being present with your thoughts and body. Engaging in your favourite hobbies also allows for relaxation and personal fulfillment. These activities provide a break from the pressures of your routine and enhance your quality of life.
Seeking counselling support: Outside of your usual social support structures, counselling can provide a safe and non-judgmental space where you can address your experience of burnout. Even if you are not yet at the “burnout” stage, therapy can provide a way to purposefully explore your thoughts and emotions, which may be weighing you down. In therapy sessions, we work together to find effective coping strategies to help you manage burnout and improve resilience. Strategies can include:
Exploring and recognizing patterns and stressors that contribute to your sense of burnout.
Other Tips
- Exploring and recognizing patterns and stressors that contribute to your sense of burnout.
- Addressing negative thoughts that challenge your self-efficacy to shift your mindset towards a more positive outlook.
- Implementing practical stress management techniques, such as deep breathing exercises or time management practices, to reduce the impact of stress on our lives.
- Setting achievable goals can empower you to make meaningful changes in your daily life, leading to a greater sense of satisfaction and fulfillment.
- Seeking support to navigate major life changes, such as career transitions, shifting academic paths, returning to school, or adjusting family dynamics, can help you make the necessary changes to thrive.
Written by: Hannah Reid
Jessica Wong
Counselling
Intern
Clients : Teens 14+, Families, Couples, Anxiety, Depression, Work Burnout...
Language: English
