tomi.one » What is Burn-out?

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. While chronic or excessive stress can be detrimental, a certain amount of stress is actually important and even beneficial in our daily lives. Stress can serve as a motivator, stressful situations often force us to adapt and learn new skills, stress triggers the release of adrenaline and cortisol, hormones that increase focus, making us more responsive to potential threats, stress can stimulate our problem-solving abilities etc.

If a person is exposed to long and constant low and highly stressful situations, that will lead him to burn out. In medicine, the term is called overarousal.

And opposite, if the person is not exposed to any stress, challenges and tasks might lead him to bored-out, or underarousal.

Being in optimal arousal means a level of mental stimulation at which physical performance, learning, motivation or temporary feelings of well-being are maximized.

The stress sources we can divide in two categories:

One that is coming from inside, like our character, being perfectionist, not taking a rest, high need of control, pessimism, low self esteem, lack of assertiveness, and
Second that are coming from outside, like work, relationship, environment etc.

In real life situations stress can also come from multiple sources (inner and outside) at the same time.

In this situation whether the person is going reach burn out stage depends of his stress capacity ( ability to withstand and effectively manage stress ) and stress intensity (It's the degree to which a particular event or situation is perceived as threatening, demanding, or overwhelming)

Recognizing the symptoms early on is crucial for preventing further damage and promoting recovery. Burnout can be manifested in many ways, impacting not only our professional lives but also our personal relationships and overall well-being.

Understanding the warning signs and recognizing the symptoms is the first step towards addressing this issue.

Here are some common symptoms of burnout:

Emotional Signs:

Exhaustion: Feeling drained, tired, and emotionally depleted, even after resting.
Loss of Motivation: Lacking enthusiasm or interest in activities you once enjoyed.
Cynicism or Detachment: Feeling negative or cynical about your work or life in general, and becoming emotionally distant from others.
Sense of Failure or Self-Doubt: Questioning your abilities and feeling inadequate or like a failure.
Irritability and Impatience: Becoming easily frustrated, short-tempered, or agitated.
Feeling Overwhelmed or Hopeless: A sense that you can't cope with demands or challenges.
Anxiety and Depression: Experiencing symptoms of anxiety or depression, such as difficulty sleeping, loss of appetite, and feelings of sadness or hopelessness.

Physical Signs:

Fatigue: Feeling constantly tired, even after adequate sleep.
Headaches: Experiencing frequent headaches or migraines.
Muscle Tension and Pain: Feeling tightness or soreness in your muscles, especially in your neck and shoulders.
Stomach Problems: Experiencing digestive issues like nausea, indigestion, or stomach pain.
Changes in Appetite or Sleep: Eating more or less than usual, or having difficulty falling asleep or staying asleep.
Weakened Immune System: Getting sick more often than usual.

Behavioral Signs:

Withdrawal and Isolation: Withdrawing from social activities and relationships.
Procrastination and Avoidance: Putting off tasks and responsibilities, or avoiding them altogether.
Decreased Productivity: Difficulty concentrating, making decisions, or completing tasks efficiently.
Substance Abuse: Turning to alcohol, drugs, or other substances to cope with stress.

Preventing burnout involves a multifaceted approach that addresses both personal habits and external factors. By understanding the risk factors, cultivating healthy habits, and implementing effective coping strategies, we can protect ourselves from the clutches of burnout and further health problems.

In some of my future posts I will dive deep in to burnout prevention techniques and strategies, but here are now some key strategies you can implement:

Prioritize self care (sleep, healthy diet, exercise, relaxation techniques)
Set boundaries ( work - life balance, delegate, learn to say No, schedule breaks)
Manage stress ( identify stressors, seek support)
Cultivate healthy relationships ( avoid toxic relationships, positive interactions, social connections)
Workplace strategies (time management, work environment, communicate with your manager)
Seek professional help

While burnout can be a challenging and exhausting experience, it is not a permanent condition. By recognizing the signs early on and taking proactive steps to address its root causes, individuals can regain their energy, motivation, and passion for life.