What is the first thing that comes to mind when you hear “burnout recovery”? For me, it was a sense of immense relief. I knew I wanted to achieve this mythical state after I was forced to do the work of three (yes, three!) nurses for over three months. So I made it a mission to reach a state of recovery, and to share my experience and tips once I was (at least almost) there.
Burnout Syndrome Definition
According to Cambridge Dictionary, burnout is defined as “extreme tiredness or mental or physical illness caused by working too hard or trying to do too much.”
Burnout has been linked to a significantly higher risk of cardiovascular disease, which can cause heart attacks and strokes. When I imagine work causing someone’s loss of life due to stress, it just puts things in perspective for me when I debate whether to call out sick for a mental health day.
Chronic stress from burnout can lead to prolonged inflammation in your body, as well as decrease in your body’s ability to fight off infection (there is a decrease in lymphocytes – the white blood cells that help our body fight infection). So yes – chronic stress can make you more susceptible to illness.
A study of 8838 employees (by tracking their health screenings over an average of 3.4 years) showed a 79% increase in risk for coronary heart disease in the individuals who scored highest on the burnout scale. Burnout is not “just” a mental health issue, but a serious physical health concern as well.
Burnout was recognized by World Health Organization (WHO) in 2019 as an “occupational phenomenon.”
It is characterized in the ICD-11 by the following three dimensions:
- feelings of energy depletion or exhaustion;
- increased mental distance or feelings of negativism or cynicism related to one’s job;
- and reduced professional efficacy.
As you probably already guessed (or experienced), burnout is not just about being tired – it is a significant issue that impacts your whole self, as well as your job performance.
Burnout Symptoms Test
Do you think you may be burnt out? A good place to start is to take a burnout symptoms test. These are available online, or you can speak with your healthcare provider about getting one.
If you are not ready to take a test yet, here are some symptoms that could indicate you are experiencing occupational burnout:
- Blunted emotions
- Helplessness/hopelessness
- Becoming tearful
- Irritability
- Numbness
- Feeling unfulfilled and/or unappreciated
- Disengagement
- Social withdrawal
- Loss of commitment
- Uncharacteristic mistakes
- Muscle pains
- Headaches
- Lethargy
- Problems with sleep
- Problems with memory
- Lack of concentration
- Weight gain or loss
These are just some of the symptoms of burnout (there are many more!) – if these resonate with you, take some time to reflect whether you could be burnt out or coming close to it. Consider re-evaluating your workload and implementing self-care strategies before your health deteriorates any further.
Effective Burnout Treatment
Now, I wish there was a pill for that. Just kidding. My M-F pill organizer is already pretty full. But in all seriousness – burnout treatment is multifaceted. You can’t just keep addressing the symptoms without (at some point) addressing the underlying causes of your burnout.
First, determine if what you are experiencing is truly burnout or a phase of disinterest.
Once you’ve come to the conclusion that you are experiencing burnout, the best thing (albeit not always possible) would be to step away from the source of all that stress. Ahem – yes, I mean your job. Consider reducing your responsibilities, taking some time off, or even changing jobs if necessary.
Additionally, it is immensely helpful to work with a professional to develop better coping mechanisms. If that is not plausible, mindfulness practices such as meditation, yoga, and nature walks (among others) can help manage stress more effectively.
Lastly, you will need to learn to set boundaries and to say “no” to additional responsibilities.
Burnout Recovery Steps
You have discovered that you are experiencing occupational burnout, and are ready to take some time away from work to reflect and learn some new coping tools. Now what?
Be patient. Burnout recovery takes time, patience, and commitment. Your recovery will not happen overnight. While treatment can help address things in the moment and is more short – term, recovery is a process. Recovery encompasses rebuilding your mental, emotional, and physical reserves over time.
So…how do you begin your burnout recovery? First and foremost, you absolutely must create a sustainable work – life balance that works for you. You won’t be able to effectively recover from burnout if you continue to work at the same pace.
Creating a sustainable work – life balance means reassessing your priorities and making sure your daily activities align with your values and long – term goals. If you value family time, but are spending 60-80 hours per week at work, living up to that value isn’t quite feasible, is it?
Make sure you take adequate breaks. Both throughout the day, as well as weekly/monthly. Personally, I have started taking a vacation day once every few weeks to just…be. Make sure you have time for outside activities, hobbies, and spending time with family and/or friends. Speaking of family and friends – make sure you have adequate social support. It’s important to have individuals you can lean on during difficult times.
Further Insights on Work-Life Balance
Ok, so you read all of that, you are on board or somewhat curious, and you are wondering how to do this in an organized way. I got you!
Prioritize self-care.
Make this a non-negotiable part of your routine. Yes, long bubble baths are great, but if your perception of what “self care” should look like is a barrier to you taking the time for yourself, let’s quickly review what self care can look like.
Self care can be a quick daily meditation. You can certainly take 5 minutes to yourself – whether it is at home, in your car just before you walk into your office, etcetera. Choosing a healthy diet and making sure you have adequate sleep are also self care activities. As long as you are making choices that are keeping you healthy mentally, emotionally, and physically – you are practicing self care.
Set clear boundaries.
You’re going to need to learn to say “no” when your plate is full. You can do anything, but you can’t do everything – you are one person. Make sure to establish clear boundaries between work and personal time. This may be harder for those who work from home, but it is a must, so make sure you give this your attention when you’re ready for your burnout recovery journey.
Take regular breaks.
I was shocked to learn that only 21 states/jurisdictions in the United States have meal period requirements. If you fall within these 21 states/jurisdictions, I highly encourage you to make sure you know your rights. If you are outside of those, take a look at your policies and make sure you take full advantage of allotted meal/rest times.
Practice mindfulness.
This can look like meditations (short or long – your choice), deep breathing exercises, being present in the moment, taking walks in nature, and anything else that allows you to reduce your stress levels. For me – I started taking walks during my breaks and after I have finished my lunch. These moments among the trees are crucial for me to remain grounded and reduce my stress levels.
Delegate tasks.
I’ll say it again – you are one person. There are only so many hours in a day, and specific tasks take certain amount of time. So what happens when the tasks required of you take longer than there are hours in your work day? Completing those is physically impossible. You absolutely must learn to delegate. This also applies to your personal life. Ask for help when needed – from your colleagues, family, or friends.
Let’s Summarize
Burnout is more than just feeling tired; it’s a serious issue that can affect every aspect of your life – your physical health, emotional well-being, as well as your job performance. In order to reclaim your health and happiness, you absolutely must learn to recognize the symptoms early, seek treatment, and commit to a long-term recovery plan. In this blog post, we explored the definition of burnout, the importance of self-assessment through symptoms tests, and the multifaceted approach needed for treatment of burnout, as well as the patience require for full recovery.
This topic is crucial, especially in today’s grueling workforce, because burnout doesn’t just impact you – it affects your family, friends, your work, and your overall quality of life. By taking proactive steps to recover from and further protect yourself from burnout, you can prevent further toll on your health and well-being. Creating a sustainable work-life balance, setting boundaries, and practicing self-care are not luxuries – they are necessities!
Take time to reflect on the insights I shared with you today. If any of these points resonate with you, please consider taking action right away. As always – start with small changes. Set some time aside for yourself, seek professional help if you prefer, and reach out for help when needed. Your well-being is worth the effort!
What are your thoughts on this topic? Have you or are you experiencing burnout? What has helped you recover or what have you tried so far? Are you currently on a journey for burnout recovery? Leave a comment below and share your experiences – we can all learn something new from each other.
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