How Can I Avoid Burnout?

Is there really such a thing as burnout? The short answer is, yes, and it’s more prevalent than you might think. Many of us have seen and read reports of Workplace Burnout, especially during and since the height of the COVID-19 crisis. McKinsey and Company have even labeled it the Great Exhaustion. 

But what we are discussing here is general burnout, that is, burnout on life. This is a growing concern for everyone, particularly those of us who seek a better life after 50. (See how I did that?)

Burnout is real, it’s a state of severe physical, emotional, and mental exhaustion. While it is difficult to know the exact number of people who suffer from a diagnosed case of burnout, the World Health Organization (WHO) estimates 625 million people suffer from depression or anxiety. Read that again, 625 million!

That is a staggering statistic and it’s not much of a leap from depression and anxiety to burnout. And that is why we need to look at some of the symptoms, causes, and ways for us to get help.

What Does Burnout Look Like?

First, if you are having persistent feelings of burnout or overwhelm, you should seek out the care of a qualified medical professional. But if you are wondering what are common symptoms of burnout, the following may help. There are different types of burnout symptoms, both mental and physical.

Common mental symptoms of burnout can include:

• feelings of exhasution
• cynicism
• lack of motivation
• sadness
• diminished sense of accomplishment
• detachment or feelings of being alone in the world.

Physical burnout symptoms include:

• stomach pain
• headaches
• muscle tension
• frequent illness
• fatigue.
• loss of appetite
• difficulty sleeping.

Some of the Behavioral signs of burnout often include:

• Mailing It In. Just not performing at work or in relationships at a level we know we are capable of. This can start to snowball at some point and start to have real career and personal consequences.
• Withdrawal. Shunning interaction with other people–including family and friends. Sometimes, we just don’t feel like being around the happy crowd.
• Chronic Procrastination. The unfinished online courses, the DIY projects around the house, and that business idea that just never seems to get done. 
• Hair Trigger. The slightest things can irritate the sh*t the out of us and sometimes lead to outbursts. We usually regret this later.
• Self-Medication. Use of alcohol or substances just to get to another day.

Often we can tell that we just feel a bit “off” and if its been like that for a while, maybe we should look for some guidance.

 

What Are The Causes Of Burnout?

Stress is just a fact of life and I, for one, have been unable to find a way to avoid it altogether. But not all stress is bad. In fact, some amounts of stress can help us focus, meet deadlines, and otherwise enhance performance. But when stress becomes too much or lasts too long, the result can be detrimental. If it becomes chronic, it can lead to burnout.

Burnout can happen to people of almost any age, but it can be especially acute for us folks who are over 50. Many people our age have been burning the candle at both ends for some time, like long successful and stressful careers that we may not be able to retire from right away.

Couple this with family responsibilities across generations–young adult children who come back home to live, while simultaneously caring for aging parents.

Then there is the matter of a lack of a sense of purpose or meaning in life. As retirement age starts to creep closer, some of us no longer have the same sense of purpose or meaning we had in the climbing working years.

All of this can lead to what can seem like a constant state of stress and exhaustion, and feelings of emptiness.

What Are The Stages of Burnout?

• Chronic Stress. This is the first time we really notice a marked change in our stress levels. Here, many people  experience tiredness and feelings of overwhelm that just don’t seem to go away easily.
• Exhaustion. In the second stage people experience both physical and mental exhaustion, including a sense of cynicism and detachment. This may also include lack of focus, motivation and creativity.
• Depression And Illness. In this stage, people may experience depression, anxiety, and other health issues, like a weakened immune system.
• Burnout Syndrome. This stage is characterized by a sense of dread, a complete loss of motivation, energy, and interest in work. People may even experience a sense of hopelessness.

Burnout can affect people in different ways and degrees. Some people may experience only one or two stages of burnout, while others may suffer through them all. But if we identify with ANY of the stages listed, it may well be time to seek the help of a professional. And there is good news, It is very possible to recover from burnout and return to balance and well-being.

Can We Prevent Burnout?

By now, you know we always start with the short answer, of course we can can prevent burnout. It is important that we take steps to manage stress and find a sense of purpose and meaning in life. Here are some strategies that can help.

• Self Care. Everybody has to power down sometimes to rest and relax, to get away. Make time for ourselves, eat a healthy diet, go to bed earlier, and exercise regularly. No rocket science here.
• Set Boundaries. We really have to find ways to say no, to turn off the work computer after work, and to limit involvement with toxic people–even if they are family.
• Sense Of Purpose. We can remember what we love, what we have a passion for. We can volunteer, we can pursue hobbies, we can look for work that aligns with our values. A paycheck is not worth our well-being. 
• Support Network. We can take steps to surround ourselves with people who can provide positive energy, emotional support, and encouragement.
  
  
• Professional Help. We don’t have to wait until we are in the latter stages of burnout, we can and should seek the help of a therapist or counselor early on. But we have to be real with ourselves. We know when something just isn’t quite right.

Burnout is a serious issue and it is important we take steps to prevent it. By taking steps to manage stress and build a strong support network we can help protect ourselves from burnout and enjoy our rightful sense of well-being. We hope you have found this information helpful and we welcome your comments. Please feel free to leave your feedback below. We try to answer every question.

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