Understanding Burnout: Signs, Symptoms, and Causes. Discover strategies to navigate challenges and prioritise well-being.
In today’s fast-paced world, it’s all too easy to find ourselves overwhelmed by the demands of daily life. For many, especially women, the struggle to balance work, family, and personal well-being can often lead to a state of burnout. Burnout is more than just a fleeting feeling of exhaustion; it’s a serious condition that can impact every aspect of your life. If you’re nodding along, feeling like this might describe your current situation, you’re not alone.
Think you might be burned out?
I understand the feeling all too well. Back in 2017, I found myself caught in the relentless grip of burnout. At first, I thought a short six months break from work would be the solution. I’d see my psychologist, go to the gym and rest in between and that would somehow magically refill my energy reserves.
But burnout is not something that can be whisked away with a momentary pause or a fleeting vacation. No, the journey from burnout’s suffocating embrace to a place of true recovery is a marathon, not a sprint. And if you, like me, believe that a quick break from work will magically rejuvenate you, I’m here to share that I couldn’t have been more mistaken.
My journey was far from the instant cure I thought it would be. It took around 6 months to inch from a state of ‘crisis’—where I was operating at about 20% of my normal capacity—to a level where I could consider myself ‘operational’ again, hovering around 60%. But the journey wasn’t over. Another year passed before I managed to climb from 60% to 80%, and now, after six years, I can finally say I feel fully recovered. Yet, there’s a catch. I’ve come to realise that even though I’ve reclaimed my vitality, I need to remain vigilant about my energy reserves. When I sense my energy dwindling, I’ve learned to step back and activate my ‘energy saver mode.’
In this blog post, I’m sharing what I’ve learned along the way, the signs that guided me, and the strategies that aided my recovery. If you’re feeling the weight of burnout, I want you to know that you’re not alone. Let’s explore the nuances of burnout together and uncover the steps you can take to not only survive but thrive.
Understanding Burnout
Burnout is not a sign of weakness; it’s a natural response to prolonged and excessive stress. It’s that feeling of being emotionally, mentally, and physically drained, even when you’ve been doing everything in your power to keep up. Burnout can affect anyone, regardless of age or gender, but women in the age group of 30-60 often find themselves particularly susceptible due to the multiple roles they juggle.
Signs and Symptoms of Burnout
Recognising burnout starts with being aware of its signs and symptoms. They can manifest in various ways, from the emotional to the physical:
- Chronic Fatigue: Feeling tired even after a full night’s sleep, and finding it hard to muster the energy for daily tasks.
- Reduced Performance: A decline in productivity and effectiveness, whether at work, home, or other responsibilities.
- Emotional Detachment: Feeling disconnected from activities, people, and things that once brought joy and fulfillment.
- Irritability and Mood Swings: Finding yourself more prone to frustration, anger, or tearfulness, often over minor issues.
- Cognitive Difficulties: Struggling with concentration, memory, and decision-making, which can affect both professional and personal life.
Experiencing Burnout: How It Feels
Picture this: You wake up tired, even after a full night’s sleep. The thought of tackling your to-do list feels overwhelming, and you can’t help but wonder if it’s all worth it. Emotionally, you’re running on empty. Even activities you once enjoyed now seem like chores. Physically, you might experience headaches, muscle tension, and a general sense of unease. This is the face of burnout – a state that leaves you feeling like you’re trapped in a never-ending cycle of exhaustion and disconnection.
Understanding Burnout: Signs, Symptoms, and Causes
Stages of Burnout
Burnout doesn’t manifest overnight; it sneaks up on you gradually. However, being attuned to the symptoms in the early stages can be the key to preventing it from progressing to more severe stages.
Understanding the stages of burnout can provide valuable insight into the progression of this challenging experience. Recognising these stages early can empower you to take proactive steps to prevent burnout from reaching its most debilitating phase.
- The Honeymoon Phase: At the beginning, you might feel enthusiastic and driven to tackle your responsibilities. However, as time goes on, the initial excitement can start to wane.
- Onset of Stress: Gradually, you may notice an increase in stress as demands pile up. You might start to compromise on self-care, putting your own well-being on the back burner.
- Chronic Stress: As stress becomes a constant companion, you might find it harder to relax and unwind. Your energy levels dip, and feelings of overwhelm intensify.
- Full-Blown Burnout: In this phase, physical and emotional exhaustion take center stage. Daily tasks become monumental challenges, and the joy you once found in your activities seems distant. Emotional detachment and cynicism can set in, affecting relationships and overall quality of life.
Understanding these stages can help you identify where you are on the burnout spectrum and take appropriate action to prevent or manage its effects.
Causes of Burnout
Burnout isn’t simply a singular cause of exhaustion; rather, it accumulates over time from various factors. Women, often juggling multiple roles, are particularly susceptible. From being professionals and caregivers to partners and more, they manage a variety of responsibilities simultaneously. If not managed effectively, burnout can creep in unnoticed.
Society’s ideas about genders can also make this risk worse. Oftentimes, women tend to contribute more towards home chores and childcare than men. This mix of imbalanced duties and the unseen mental stress of managing a home can make burnout even worse. Trying to balance work, family, and take care of themselves can leave women feeling stretched thin. Here are some of the factors that can cause burnout:
- Workplace Stress: Demanding jobs, long hours, excessive workload, and lack of control can contribute significantly to burnout.
- Family and Caregiving Responsibilities: Balancing the needs of family members, especially if you’re caring for both children and aging parents, can be overwhelming.
- Perfectionism and High Expectations: Setting impossibly high standards for yourself in every area of life can lead to constant stress and disappointment.
- Lack of Self-Care: Neglecting self-care activities that recharge you emotionally and physically can increase your susceptibility to burnout.
- Lack of Boundaries: Difficulty in saying “no” and setting healthy boundaries can lead to an unsustainable lifestyle.
- Social and Cultural Factors: Societal expectations and gender norms can create additional pressure for women to excel in various roles simultaneously.
Recognising these factors can help you identify the root causes of your burnout and make targeted changes to regain balance.
Curing Burnout: Practical Strategies
While navigating burnout might seem daunting, there are practical strategies that can help you regain control of your well-being:
- Prioritise Self-Care: Make time for activities that bring you joy and relaxation, whether it’s reading, exercise, hobbies, or spending time with loved ones.
- Set Boundaries: Learn to say “no” when necessary and establish clear boundaries to protect your time and energy.
- Seek Support: Don’t hesitate to lean on friends, family, or professionals who can provide emotional support and guidance.
- Practice Mindfulness: Incorporate mindfulness techniques, like meditation and deep breathing, to manage stress and stay present.
- Reassess Goals: Review your goals and expectations, adjusting them to be realistic and aligned with your well-being.
- Consider Professional Help: If burnout is severely impacting your life, seeking therapy or counseling can provide valuable tools to manage it effectively.
There’s hope
Burnout is a formidable adversary, but armed with knowledge and actionable strategies, you can overcome its grasp. It took me 5-6 years to fully feel like ‘myself’ again, but I feel like I’ve not only regained my former self, I have also experienced significant personal growth. Through this journey, I’ve become so much more resilient, learned to prioritise self-care and be more mindful of what I give my energy resource to. As I stand today, I am a living proof that healing is possible, and while the road was challenging, it led to a stronger, more empowered version of myself.
Remember, understanding burnout, the signs, symptoms and causes and implementing self-care are pivotal steps on your journey to healing and renewal. You are not alone in this endeavour, and by taking the first step toward addressing burnout, you are taking a significant stride toward reclaiming your vitality and happiness.
