What is burnout?
The state of burnout happens when chronic stress leads to emotional, mental & physical exhaustion which can be paired with feelings of detachment or ineffectiveness.
Burnout, according to Ayala Pines and Elliot Aronson is: “A state of physical, emotional, and mental exhaustion caused by long term involvement in emotionally demanding situations.”
When you’re burned out it becomes impossible to function at your optimal or normal level. Small tasks start to feel insurmountable and large tasks become too stressful to even think about. Burnout happens over long periods of stress, building slowly until you are no longer able to get back to your normal functioning.
Are you nearing burnout? Ask yourself:
- What stress is present in my life right now?
- Is it a short term or a long term stress?
- Can I feel the signs of burnout creeping up?
- What are emotionally draining situations I need to address in my life?
- What area of my life is the priority right now?
- Am I taking on more than is reasonable for one person?
- Where can I afford to let things go?
- How will letting go of stress help me improve my functioning in the areas that matter most?
Take a look at the types of stress you have in your life. Where is the majority of your stress coming from? Is it work? Friends? Family? Education? Finances?
Finding the area of your life where you find yourself enduring the most stress can help you figure out where you need to start letting things go.
Burnout is often a cycle.
You take on too much, feel stressed & overwhelmed, reach burnout, and then you can’t function at your normal level meaning you can’t get done the small things you need to in your day to day (or big things that come up)–leaving you more & more stressed as time goes on, which makes you more prone to burnout.
If you aren’t sure if what you’re experiencing is burnout, take a look at some of the common symptoms of burnout below:
- trouble sleeping
- feelings of emptiness or detachment
- physical manifestations of stress (headaches, backaches, illness)
- frequent feelings of irritation
- low interest & energy levels
- feeling overly critical of your work
So how do you prevent burnout before it takes over?
- Identify what’s causing you stress–what area of your life is causing you the most stress? Is the stress long term or short term? Is it caused by a person, a relationship, a situation?
- Evaluate your options–can you let go of some responsibilities + lighten your load? If it’s caused by a relationship or person, can you communicate your concerns? Can you remove yourself from toxic + stressful situations?
- Work mindfulness into your daily routine–check out our blog post from a few weeks ago on how mindfulness can help you manage stress. Finding healthy coping mechanisms for stress can help stop burnout before it starts.
- Seek support early–often times we take on more than we’re able to, and then we feel obligated to get it all done ourselves. Take a step back. What can you ask for help on? Who can offer you support?
Learning to prevent burnout is all about reevaluating your priorities. What can you take off your plate, what can you ask for help on? Getting your stress under control will help stop burnout in its tracks.
“Burnout occurs when your body and mind can no longer keep up with the tasks you demand of them. Don’t try to force yourself to do the impossible.” -Del Suggs
Alyssa Mairanz, LMHC, DBTC
Alyssa Mairanz provides counseling and therapy services for life transitions, relationship issues, self esteem, depression, anxiety, and DBT and Psychodynamic therapy in a NYC group practice in the Flatiron District near Madison Square Park. She also serves the Village, Chelsea, Union Square, the Financial District and the surrounding areas.
Empower Your Mind Therapy’s mission is to helps our clients build the life they want and find more happiness and satisfaction.
