Some stress is normal. Some stress is even good for us. However, a lot of stress over extended periods of time can ultimately result in burnout. This can have a significant impact on your ability to not only complete your work in a graduate position, but also manage your personal relationships. Graduates may be especially susceptible to burnout considering the transition you take from full-time studying to full-time employment. It is therefore crucial that you have the skills to identify signs of burnout for not only the wellbeing of your career but that of your person. This article will highlight the common signs of burnout, how to prevent it, and what to do to overcome it.
What is burnout?
Burnout is an emotional state where people feel both physically and mentally exhausted. This results in feeling overwhelmed with personal and professional obligations. It is also debilitating, so it prevents people from fulfilling their responsibilities to their usual standard. People experiencing burnout are also more likely to be irritable or touchy with their co-workers, family, and friends. They may also become withdrawn and detached.
What is the difference between burnout and stress?
Many people tend to confuse burnout and stress as they present similar symptoms and side-effects. Enduring stress can also lead to burnout. However, there are key differences between the two. Understanding these differences can help you recognise whether what you are feeling is ‘normal’ or not.
Length
Stress is a short-term consequence of an event or expectation that is weighing down on an individual. Burnout on the other hand is the persistence of stress. This means that it is long term and does not seem to have an end date. For example, you may feel stressed when working towards a project’s end date. However, if that feeling of stress persists after the stressor is removed, this may mean that you are experiencing burnout.
Feeling
People experiencing stress are usually aware that it is a temporary phenomenon. However, if the belief is that this feeling is more permanent and unlikely to conclude, then it is likely burnout. Stress also encourages a feeling or urgency or overemotion, while burnout will make you feel emotionally numb and helpless.
What causes burnout?
Burnout is chiefly caused by persistent stress. This is often due to various influencing factors as opposed to a single cause. Your reason for experiencing burnout will depend on your individual circumstances. However, here are some common causes of burnout amongst graduates:
- Working long hours
- Feeling unfulfilled in job
- Feeling unfulfilled in career
- Feeling unsupported in the workplace
- Juggling too many responsibilities
- Being overworked due to staff shortages, deadlines etc
- Lack of a work-life balance
What are signs of burnout?
Signs of burnout will differ from person-to-person. Nonetheless, it is helpful for you to have knowledge of the most common signs so that you can easily identify it within yourself or others. Here are some common signs of burnout:
Excessive Daydreaming
Excessive daydreaming, where you fantasise or imagine a different life, job, or reality, may point to burnout. This is because it suggests an extreme level of unfulfillment in your personal or professional life and serves as a means of avoiding reality.
Excessive Activity
Like daydreaming, participating in an activity excessively may point towards an avoidance of the real world by occupying your time and thoughts by something that is less emotionally draining. This excess tends to occur through binge-watching television, playing video games, increased drinking, or even sleeping longer hours.
Feeling Empty
Burnout typically inspires emptiness within people. This means that they no longer feel excited, have less enjoyment in their hobbies or interests, and are less engaged with their family and friends. This results in being detached from one’s life and leaves you isolated.
Negative Attitude
People experiencing burnout tend to have a more negative outlook about everything. This impacts their attitudes towards their career, their family and friends, and even the state of affairs of the world.
Physical Pain
Headaches, stomach aches, and leg pain are all common side effects of burnout. While burnout is an emotional sensation, it can have physical effects on the human body.
Fatigue
Burnout causes people to feel fatigued. This means that they easily tire, or may always feel tired regardless of how much sleep they have had. Fatigue can be both an emotional and physical response. You may be unable to have the personal motivation to concentrate or complete tasks. You may also not have the physical energy to move, speak or do anything.
Neglect
People experiencing burnout are typically unable to take care of themselves. This means that they neglect their personal hygiene, skip meals or eat unhealthily, avoid exercise, and do not sleep for a sufficient length of time.
How to prevent burnout?
Here are some tips to follow and some practices to imbue into your everyday life to prevent the possibility of burnout:
Maintain A Positive Attitude
It may be difficult to maintain a positive attitude, especially if you are feeling overwhelmed, stressed, or have a lot on your plate. However, it is important to take some time out of your day to foster positivity in your life. This can be through positive self-talk. This means rewriting and reframing negative thoughts as they appear into positive talks. Instead of thinking, “I’m never going to get this done in time,” think, “I will be able to get this done in time.” It will be difficult rewiring your inner monologue, but with sustained effort, you will become more positive in your ability to achieve your goals. Another way to have a positive attitude is to list out the positive scenarios that can arise from a situation. Often, our brains will jump to the worst possible outcome. But, if we think logically, we realise that the situation is not as dire as we make it out to be.
Switch Off
It is important to switch off from your work so that you can give your brain a rest. This means both during your beaks and after you have finished working for the day. During your breaks, you can choose to take lunch away from your desk, sit in a staff room, go outside, or even visit a colleague at their desk. This simple act of stepping away from your desk can allow you to have a peaceful meal or spend quality social time without work overshadowing your break. Similarly, after your work day is complete, you should not return to it until the next work day begins. This means refraining from checking emails, working on unfinished tasks, and other activities related to your job. Switching off will allow you to rest your mind from the demands of your work, preventing you from feeling overworked, stressed and burned out.
Care for Yourself
This means not neglecting your basic needs for your work. You should exercise regularly, sleep the recommended amount every night, and eat healthy and nutritious food. You should also take the time to participate in your hobbies and interests. Ultimately, your first priority should be your wellbeing.
What to do when you are burnt out?
If you believe that you are burnout, you should follow these steps to take care of your wellbeing:
Talk to a Professional
If you feel that you are experiencing burnout, you should seek professional help immediately. This may look like talking to your GP or seeing a psychologist. Burnout is a serious state that can debilitate a person. It is therefore important to talk to a professional that is trained to provide support in such situations. They will be able to provide you with advice or help so that you can overcome the state of burnout.
Reconsider Your Career
If you are experiencing burnout, you may come to the conclusion that your job or even your career is negatively contributing to your health. You may find that seeking employment elsewhere, applying for a different job, or even switching careers is the best option. This will be a difficult decision to make, especially as a graduate. However, it is important to keep in mind that your ability to have a successful career is completely reliant on your wellbeing.
Take Care of Yourself
This means following the advice provided above. You should improve your sleep, exercise, and diet so that you feel physically and mentally better. You should also incorporate self-care strategies into your life, such as mindfulness or yoga to improve your emotional wellbeing.
If you’re experiencing distress, Beyond Blue and Headspace offer several resources for mental health support.