Constant emotional and physical exhaustion may be a sign of burnout: Experts

Long todo lists looming deadlines social obligations ndash the pressures of everyday life sometimes end up overpowering the bodyrsquos need for rest and relaxation Intodayrsquos 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 basisHowever when your body sends subtle or notsosubtle 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 issuesAs more people succumb to burnout not only around the world but also India experts warn of the consequences in a chat with middaycomUtkarsha Jagga a Delhibased counselling psychologist and founder of The Coping Central Mehezabin Dordi Clinical Psychologist Sir HN Reliance Foundation Hospital Mumbai and Shruti Shah a Mumbaibased psychologist talk about the causes and effects of burnout and how it can take a toll on the body todayWhat is burnout and what are its causesldquoBurnout is a state of emotional physical and mental exhaustion caused by excessive and prolonged stress leading to feelings of overwhelm detachment and decreased motivationrdquo informs JaggaldquoBurnout 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 nonbelongingnessrdquo she addsStressing on factors beyond work that contribute to burnout Dordi says ldquoBurnout can be triggered by a complex interplay of factors beyond just the workplace Itrsquos important to understand that it can result from various sources of chronic stressrdquoShe lists down factors that can lead to burnoutWorkrelated factorsHigh 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 significantlyPersonal factorsPersonal traits such as perfectionism a tendency to be overly selfcritical and setting unrealistic goals can make one more susceptible to burnout Lack of worklife balance where personal life gets overshadowed by professional demands also plays a crucial roleSocial factorsInsufficient 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 burnoutLook out for these warning signsBurnout has become a common occurrence in todayrsquos day and ageldquoIn 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 COVID19 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 overwhelmrdquo explains JaggaIs it easy to recognise burnoutShah answers ldquoIn 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 severerdquoldquoHowever for many others especially those who are deeply committed to their work or who may not prioritise selfcare 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 acknowledgedrdquo she further explainsShe states warning signs of burnout that one needs to look out for1 Physical symptoms Persistent fatiguetiredness headaches muscle tension and changes in sleep patterns insomnia or excessive sleeping2 Emotional signs Feelings of emptiness helplessness cynicism irritability and a sense of detachment from work or personal relationships3 Behavioural change Increased use of substances alcohol drugs withdrawal from social activities neglecting responsibilities and procrastination generally negative attitude4 Cognitive difficulties Difficulty concentrating memory problems and decreased productivity5 Interpersonal issues Conflict at work or in personal relationships due to irritability or emotional exhaustion6 Loss of satisfaction Decreased satisfaction or interest in work hobbies or activities that were previously enjoyableIf one notices these signs itrsquos important to take necessary actionldquoIf you notice signs of burnout its important to seek support set boundaries and consider talking to a professional to manage and prevent burnout Burnout isnt 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 longterm effects of the samerdquo says JaggaAlso Read Beat the stress Experts share ways to regulate the stress hormone cortisolPreventing burnoutAccording to Dordi preventing burnout involves addressing the root causes and implementing strategies to manage stress effectively She suggests these stepsSet 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 Its important to learn to say no to additional work when youre already overloadedSeek support Cultivating a strong support network of friends family and colleagues can provide emotional support and practical advice Donrsquot hesitate to seek professional help such as counseling or therapy if yoursquore struggling to manage stress on your ownPractice selfcare 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 relaxManage 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 productivityDevelop coping strategies Learning and practicing stress management techniques such as mindfulness meditation deepbreathing exercises and progressive muscle relaxation can help manage stress effectively These techniques can help you stay grounded and calm in stressful situationsReflect and adjust Regularly assessing your stress levels and worklife balance can help you recognise early signs of burnout Make necessary adjustments to your workload seek support when needed and ensure yoursquore taking care of your physical and emotional wellbeingBurnout shouldnrsquot 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 effectivelyDisclaimer This information does not replace professional medical advice Consult a mental health professional for personalised guidance