Your brain and your body can only deal with being overworked and stressed out for so long.
Consistent high levels of unmanaged stress will leave you emotionally and physically burnt out. You tend to feel unproductive and demotivated, and eventually what you do is of little to no significance.
Most common symptoms of burnout
Frustration and irritability; difficulty concentrating or forgetfulness; reduced pride in what you do and achieve; difficulty being present with those you care about; muscle tension, pain, fatigue and insomnia; and losing sight of your goals.
The global Covid-19 pandemic has had a significant impact on the number of people suffering from burnout. Worldwide job losses and economic uncertainty has seen millions working overtime to feel “relevant” and “irreplaceable”.
Working from home has exacerbated this problem as people no longer “go home” to switch off, but remain in a constant state of work-induced stress.
Know where it is coming form
To make a change, you need to know what it is that needs to change. Many people associate it with workplace stress, but one can also experience burnout from relationship problems, caring for someone with a serious medical condition, following a demanding study schedule, or taking too much on.
What can you change?
Are you taking on too much for one person? It is tempting to do it all, but usually an attempt to do that results in you lacking the energy to do anything at all. If there aren’t enough hours in the day to do what you need to, find ways to reschedule or delegate some of the tasks. This will help ease your frustration and stress, which will result in immediate relief.
Talk to a friend or therapist
It is advisable to speak to a close family member or friend. Because they know you and the intricacies of your life, they might be able to offer some guidance. You can talk to a therapist for professional guidance in helping you identify the causes of your stress, and to offer you coping mechanisms.
Take back control
Burnout can make you feel powerless and like you have no control over your life.
- Set boundaries: Setting limits on how much time others should expect from you, can help you manage stress. Be firm about your needs and be clear when communicating these.
- Prioritise: Some things are just not as important as others. Decide which tasks those are and set them aside for when you have spare time.
- Delegate: It’s impossible to do it all yourself. If there is a lot of critical work that needs to be done, pass some on to someone you trust.
- Leave work at the office: After leaving work, concentrate on yourself and who you are outside of work. Try to relax and recharge in your favourite ways.
Remind yourself that it is ok to need some time to yourself.
