Constant emotional and physical exhaustion may be a sign of burnout, warn experts

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Long to-do lists, looming deadlines, social obligations - the pressures of everyday life sometimes end up overpowering the body's need for rest and relaxation. In today's demanding work environment and constantly evolving lifestyle choices, it is common for people to be indifferent towards the high level of stress they undergo on a daily basis.

However, when your body sends subtle or not-so-subtle cues that it needs a break, you should listen. If not, seemingly common issues like exhaustion can develop into burnout and cause more complex and serious health issues.

As more people succumb to burnout not only around the world but also India, experts warn of the consequences in a chat with mid-day.com.

Utkarsha Jagga, a Delhi-based counselling psychologist and founder of The Coping Central, Mehezabin Dordi, Clinical Psychologist, Sir HN Reliance Foundation Hospital, Mumbai, and Shruti Shah, a Mumbai-based psychologist, talk about the causes and effects of burnout and how it can take a toll on the body today.

What is burnout and what are its causes?

"Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress, leading to feelings of overwhelm, detachment, and decreased motivation," informs Jagga.

"Burnout often is associated with work related stress, but it could be a result of relationships, grief, heartbreak, any kind of loss, or a prolonged sense of non-belongingness," she adds.

Stressing on factors beyond work that contribute to burnout, Dordi says, "Burnout can be triggered by a complex interplay of factors beyond just the workplace. It's important to understand that it can result from various sources of chronic stress."

She lists down factors that can lead to burnout.

Work-related factors

High workload, long hours and constant pressure to perform are primary contributors. Lack of control over your job, unclear job expectations and insufficient support from supervisors or colleagues can also contribute significantly.

Personal factors

Personal traits such as perfectionism, a tendency to be overly self-critical, and setting unrealistic goals can make one more susceptible to burnout. Lack of work-life balance, where personal life gets overshadowed by professional demands, also plays a crucial role.

Social factors

Insufficient social support from family, friends, or colleagues can lead to feelings of isolation. Social isolation and strained relationships can exacerbate feelings of stress and contribute to burnout.

Look out for these warning signs

Burnout has become a common occurrence in today's day and age.

"In recent times, burnout has increased due to several factors such as higher work pressures, constant connectivity through technology, economic instability, and the additional stress from the COVID-19 pandemic. The lack of separation between the work space and the rest space has worsened our relationship with work and boundaries. In psychology, we often study the impact physical space on our mental health, and the lack of separation between spaces can often lead to us being unable to compartmentalise our emotions; eventually leading to a burnout due to excess information, and constant sense of overwhelm," explains Jagga.

Is it easy to recognise burnout?

Shah answers, "In my professional experience, recognising burnout can vary widely among individuals. Some people are highly attentive to their emotional and physical states, making them more likely to recognise early signs of burnout. These individuals may notice changes in their mood, energy levels, and motivation before burnout becomes severe."

"However, for many others, especially those who are deeply committed to their work or who may not prioritise self-care, recognising burnout can be more challenging. They may dismiss early signs as temporary stress or simply part of the job. Additionally, cultural and organisational factors can influence how burnout is perceived and acknowledged," she further explains.

She states warning signs of burnout that one needs to look out for.

1. Physical symptoms: Persistent fatigue/tiredness, headaches, muscle tension and changes in sleep patterns (insomnia or excessive sleeping)

2. Emotional signs: Feelings of emptiness, helplessness, cynicism, irritability and a sense of detachment from work or personal relationships

3. Behavioural change: Increased use of substances (alcohol, drugs), withdrawal from social activities, neglecting responsibilities and procrastination, generally negative attitude

4. Cognitive difficulties: Difficulty concentrating, memory problems and decreased productivity

5. Interpersonal issues: Conflict at work or in personal relationships due to irritability or emotional exhaustion

6. Loss of satisfaction: Decreased satisfaction or interest in work, hobbies or activities that were previously enjoyable

If one notices these signs, it's important to take necessary action.

"If you notice signs of burnout, it's important to seek support, set boundaries and consider talking to a professional to manage and prevent burnout. Burnout isn't something that goes away overnight, we need to inculcate a lifestyle focused on rest, repair and community in order to prevent recurrent burnout and cure the long-term effects of the same," says Jagga.

Also Read: Beat the stress: Experts share ways to regulate the stress hormone cortisol

Preventing burnout

According to Dordi, preventing burnout involves addressing the root causes and implementing strategies to manage stress effectively. She suggests these steps.

Set boundaries - Establishing clear boundaries between work and personal life is crucial. This includes setting specific work hours, taking regular breaks and ensuring you have time to relax and recharge. It's important to learn to say no to additional work when you're already overloaded.

Seek support - Cultivating a strong support network of friends, family, and colleagues can provide emotional support and practical advice. Don't hesitate to seek professional help, such as counseling or therapy, if you're struggling to manage stress on your own.

Practice self-care - Engaging in regular physical activity can help reduce stress and improve mood. Maintaining a balanced diet and getting sufficient sleep are also critical for managing stress and preventing burnout. Make time for activities you enjoy and that help you relax.

Manage workload - Effective workload management includes prioritising tasks, delegating responsibilities where possible and breaking larger tasks into manageable chunks. Regular breaks are essential to prevent overwork and maintain productivity.

Develop coping strategies - Learning and practicing stress management techniques such as mindfulness, meditation, deep-breathing exercises and progressive muscle relaxation can help manage stress effectively. These techniques can help you stay grounded and calm in stressful situations.

Reflect and adjust - Regularly assessing your stress levels and work-life balance can help you recognise early signs of burnout. Make necessary adjustments to your workload, seek support when needed and ensure you're taking care of your physical and emotional well-being.

Burnout shouldn't be taken lightly. Its prevention requires a holistic approach involving constant assessment about stressors and taking necessary steps to avoid the same or deal with them effectively.

Disclaimer: This information does not replace professional medical advice. Consult a mental health professional for personalised guidance.