Dealing with burnout
You’re a university student trying to balance six courses and a part-time job. You have two group projects due next week and no one in your group is pulling their weight. Then your boss asks you to come in for a couple of extra shifts because they’re short-staffed. How will you ever get those group projects done on top of your own schoolwork when you have five shifts this week?
Next thing you know, you’ve pulled two all-nighters at the library, drank more coffee than water, and can’t remember the last time you ate something that wasn’t from a fast-food restaurant. Those feelings of stress and anxiety start to creep in. You're exhausted and can’t seem to focus on anything – you're overwhelmed.
Burnout can affect anyone. It happens when you have too much prolonged stress in your life.
Some people may be more vulnerable to burnout than others. If you experience stress more often or tend to suppress your stress, you may be more likely to burn out.
Spotting the signs
If you're burned out, things in your life become overwhelming and harder to manage. In some cases when burnout is severe, it can lead to anxiety and depression.
Signs of burnout can include exhaustion, irritability, low energy and restlessness. You may also feel unmotivated, constantly frustrated, or act in ways that don’t align with who you are.
Coping with burnout
To cope with burnout, it’s helpful to recognize when you’re burned out and allow yourself to take a step back. Listen to what your body needs, take those feelings seriously, and give yourself a break, even if you feel you can’t.
It can also help to talk to someone about your burnout. Reach out to a friend, family member or colleague and ask for support. Talking to a counsellor is also a good idea. They can provide you with tools and strategies to overcome your burnout and to avoid it in the future.
Taking care of your physical health is also important when you’re experiencing burnout. Your stress levels are higher when you’re burned out, which can impact your sleep. If you’re feeling overwhelmed, you might stay up later or get up earlier to try and manage the things you need to do. But less sleep can lead to feelings such as frustration, and actually make it harder for you to manage. So, getting a good night’s sleep is important to help you function at your best.
It can also be beneficial to try and include some physical activity in your daily routine to help you cope with your burnout. Moving your body for even 5-minutes can release endorphins, which can improve your mood and concentration. Try going for a walk or a bike ride, or hit the gym.
Prevention
Everyone responds to stress in different ways. To prevent burnout, it’s important to understand how your body responds to stress. When you understand your stress response, you’ll know when to step back and recharge.
Having a balance between your work life and your personal life also helps to prevent burnout. To maintain that balance, it’s important to know what your limits are and ask for help or support when you need it.
When you know your limits, you have the ability to say no when you can’t take on anything else. If you’re feeling overwhelmed, it’s okay to say no to taking on another project at work. Sometimes you need to put yourself first; it’s not selfish to look after your well-being.
Asking for help or support when you need it is also important to prevent burnout. When you’re feeling overwhelmed, it’s okay to ask a friend, family member or co-worker for help. Try telling them what’s going on and what you need from them so they can support you.
Here are some other tips to help you maintain a work/life balance:
Prioritize things on your to-do list from urgent to non-urgent
Have set work hours and stick to them
Unplug from technology; don’t check your email after work and turn off your phone if you can
Schedule in me-time; make time to do something that makes you feel good
Maintain your social life; make weekend plans with friends and family
Supporting someone with burnout
If someone in your life is struggling with burnout, here are some things you can do to support them:
Listen to them — sometimes they need someone to vent to
Encourage them to rest and recharge — they may not realize that they’re burned out and need a break
Try to take some stuff off their plate — watch their kids for the afternoon or take on a work task without them
Encourage them to talk to a counsellor — a counsellor can give them tools to cope with their burnout
Burnout can happen to anyone, but you don’t have to go through it alone. Listen to your body when you’re feeling stressed, allow yourself to take a break, and ask for support when you need it. Don’t wait until your burnout is severe, reach out for help when you need it.
Information for this blog was provided by registered psychologist Krista Beck and registered social worker Keara Gillis. Learn more about our counsellors.