How to Cope with Burnout
Published November 7th, 2024
4 min read
Burnout is the feeling of exhaustion and apathy linked to prolonged stress at work, school, or home.
Written by Simon Spichak
Prolonged stress can make you feel like a shell of yourself. Stress caused by problems at school, home, or work can lead to burnout, making you feel even more exhausted and unmotivated. So, how do you get out of the rut?
What is burnout?
Burnout is a syndrome caused by prolonged, untreated stress.
Burnout is extremely common. A 2023 survey from the American Psychological Association reports that 57 percent of workers said they felt the negative impact of burnout due to work-related stress. It makes you feel more cynical and negative about work and your responsibilities, affecting your performance.
Burnout is also commonly experienced by people who act as caregivers for sick and disabled friends and family members, and students in high school and university.
Signs and symptoms of burnout
Here are some signs of burnout to look out for:
Trouble sleeping
Physical symptoms like headaches, gut problems, or fatigue
Drinking, smoking, or using recreational drugs more often
Feeling let down by school or work
Questioning whether the care you provide or work you do has any important value
Feeling isolated from the people you regularly work with
Lack of energy or motivation to do the job well
Coping with burnout
Practicing healthy ways to cope with stress can help alleviate the symptoms. Here are some suggestions to help you start.
Seek support
Speak with a trusted friend, family member, or loved one about what you’re experiencing. Loved ones can provide a nonjudgmental space for you to vent and can help you feel less alone.
Peer support, whether through an online platform or in person, can provide you with another place to seek support if you don’t have anyone close to you to talk with.
Check if you can access other resources and support through your work's employee assistance programs or student health insurance. Use mental health professionals' expertise to learn new coping strategies to help you move forward.
Take time off
If you have vacation days or openings in your schedule, take some time away from work or school. Surprisingly, almost half of Americans don’t use up all their vacation days. Working nonstop contributes to high levels of burnout and stress.
For undergraduate or graduate students, burnout might be a sign to step away temporarily from the program to benefit your mental health. Some universities and colleges can accommodate time off from your program or may allow you to go to school part-time.
Consider a career or life transition
Burnout could be a sign that what you’re doing isn’t resonating with your goals and values any longer. Or it could be a sign that your employer is no longer fit for where you want to go in life.
Many people who are underpaid and overworked in their current roles might find it easier to find a less stressful, higher-paid position with their experience.
Take more time for yourself
Set aside time in your schedule to do things that you enjoy, such as playing video games, watching movies, or traveling. Although focusing on work or caregiving is important, you must prioritize your well-being.
Sleep
Sleep is important to help your brain and body recharge.
But when we feel burned out, we might be stuck to our screens, doom-scrolling at night, or trying to counteract our lack of productivity by working and studying late at night. Losing sleep can make it harder to manage stress the next day and worsen burnout symptoms.
That’s why it is important to ensure you get seven to eight hours of sleep every night. Avoid eating later in the evening or drinking caffeinated beverages. Ensure that your bedroom is nice and dark. Keep your phone at a distance to resist the urge to scroll on social media.
Exercise
Any amount and any kind of exercise can be beneficial for the brain.
If you’re exhausted, get outside and walk around the block a few times. If you have more energy, sign up for a recreational league, local community center, or gym class to set up a regular exercise routine.
Remember, you don’t need to go to the gym 24/7 to see a benefit. Just get a little more active and get your body moving.
Is it burnout or something more serious?
If addressing the stress doesn’t improve the feelings of burnout, there might be something else at play.
Some mental health conditions like depression or seasonal affective disorder can cause similar symptoms. Doctors can also run a blood test to check for vitamin, hormone, or thyroid deficiencies, which may have some similar symptoms. Long COVID is also known to cause fatigue, exhaustion, and cognitive symptoms.
How Resolvve can help
Resolvve’s therapists can help you figure out the source of your burnout. All of our therapists also have experience working with ADHD, OCD, as well as other mental health conditions, which can exacerbate some of the symptoms of burnout.
If you’re ready to take the next step, you can book a free consultation.
Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.
