Burning Up and Burning Out
What do we mean when we say we’re burnt out? It’s an expression we often use, but do we really know what it means? I think we all get the gist of it- you feel mentally exhausted and have no motivation to do anything. The literal definition of Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. The World Health Organization (WHO) classifies it as an “occupational phenomenon” rather than a medical condition. It can stem from high-pressure areas of life, such as teaching, caregiving, and being a student.
So, how can you tell it's burnout? Burnout can cause mental and emotional exhaustion. You may have low motivation and brain fog, which can cause frustration and a sense of hopelessness. You may feel cynical, detached, or numb, and lose interest and passion in things you once enjoyed. Burnout may even manifest itself physically, as seen in headaches and insomnia. You may feel constantly exhausted, no matter how much rest you get. In this article, I hope to offer some strategies to avoid burnout and, if you’re already experiencing it, to help yourself.
Burnout is often mistaken for things like depression, anxiety, ADHD, and even physical problems such as thyroid issues. A lot of this confusion stems from the symptoms listed above, such as exhaustion and low mood. You can differentiate burnout by looking for contextual triggers. Has anything happened recently that could cause elevated stress? If you remove the stressor, you will feel a sense of relief; that’s how you can tell it's burnout. When differentiating stress from burnout, analyze how you feel; stress feels like “too much” while burnout feels like “not enough.” Burnout is situational, and that’s why going on a vacation or taking a break relieves it. It’s not permanent or consistent, unlike depression.
I assure you, hope is not lost, and you can fix your burnout. Start by managing your sleep. I know a lot of us doomscroll, but one of the best ways of recovering from burnout is getting 7-9 hours of sleep a night. Prioritize your physical health, fuel your body with healthy food that makes you feel good. Go on a walk! There is evidence that consistent walks improve mental health. Build a support system and avoid isolating yourself from others. Reconnect with things you once loved, watch a childhood favorite movie, or read a book. Engage in things just for the fun of it, not with the intention of being productive or completing something. Manage your stress proactively, meditate, and journal (don’t knock it till you try it). Set boundaries and learn to say no. You don't have to say yes to every extracurricular or go out all the time. Saying no or stepping back from something to prioritize your well-being is a good thing. Overall, just engage with yourself and your space without expectations; you don't need to be productive 24/7.
Sources:
Signs of Burnout: What It Is, How It Feels, and How To Recover
Burnout to Breakthrough: How to Recharge and Reignite Your Drive
5 Signs You’re Experiencing Burnout — And Why It’s Not Just “Stress.”
Burnout: Symptoms, Treatment, and Coping Strategy Tips
Burnout: Signs, causes, and how to recover | Mental Health America
an "occupational phenomenon": International Classification of Diseases