What are Burnout Signs and Symptoms? And How to Build the Best Plan to Reduce Burnout in 2023
Our culture reinforces burnout and teaches us to ignore the signs and symptoms of burnout. We all need a plan to reduce burnout without drastically changing significant aspects of our life.
I was in grad school, my schedule included 4 3-hour classes per week and 3 part-time jobs and the job where I spent most of my time was unpaid. Six days of the week were stacked with responsibilities while the seventh day was mainly to just recover and convince myself this was all leading to something. Even in hindsight, it was all leading to something but at what cost?
Most articles educate you about the signs and symptoms of burnout but end up lecturing you about your habits that have led you to burnout. I try my best to be reasonable and understanding of everyone’s situation so instead I try to be real and give you a plan you can follow:
Be aware of the signs and symptoms of burnout
Physical (fatigue, GI issues, insomnia, headaches)
Emotional (hopelessness, despair, cynicism, anxiety, isolation, withdrawal, irritability, depression)
Exhaustion (lack of confidence, flexibility, motivation)
Do at least some of what you enjoy that actually helps you reduce burnout
Socializing even when it is difficult
Exercising even when you feel tired
Taking a short vacation even when you don’t have the time
Setting limits even when you feel like the limits are going to hold you back
Prioritizing yourself even though you probably haven’t put yourself first since as long as you can remember
Choose a day of the week or month to re-evaluate what else you need to do to reduce burnout signs and symptoms
Have an exit plan
The exit plan is probably the point above that others hardly mention. We, as human beings, are adaptable and resilient even in moments of extreme stress but that does not mean our body can operate that way forever. We live in a culture where workaholism is rewarded with money, stature, and recognition. There is nothing wrong with leaning into that for a little while and reaping the rewards. Just don’t lean so far that you fall over and have to pick yourself back up from ground zero.
Learn more by visiting these popular resources:
Mayo Clinic Signs of Job Burnout
What are Burnout Signs and Symptoms? And How to Build the Best Plan to Reduce Burnout in 2023