-Written by Robin Gorsuch, M.A., LPC, RPT

Signs of Burnout

We learn from an early age to measure success in terms of grades, accomplishments, material possessions, and, more recently, social media likes. This puts us in a competitive mindset where we constantly feel pressure to go farther, faster, and better. Unfortunately, this mindset can lead to burnout.
Symptoms of burnout can be cognitive, emotional, or physical. Keep in mind that the symptoms below can be due to causes other than burnout, so it’s important to check with your medical provider to rule out a physical cause.

Physical Signs of Burnout

· Emotional, mental, and/or physical fatigue
· Difficulty falling or staying asleep
· Headaches
· Digestive problems, upset stomach
· Increased anxiety or worrying
· Difficulty concentrating, memory problems
· Feelings of hopelessness
· Irritability
· Poor job performance

Emotional Signs & Contributors of Burnout

In order to take steps to avoid or recover from burnout, we need to know how we got here in the first place. Underlying burnout is a pattern of putting out more energy than we are taking in. This leaves us with a “negative balance” emotionally and/or physically in the same way our bank account goes into the red if we consistently withdraw more than we deposit.

· Being in a toxic work or family environment
· Missing out on time with your friends and family
· Taking on caregiving or parenting roles without enough support
· Feeling isolated or unsupported most of the time
· Working too much at the expense of your personal life
· Being a member of a marginalized group
· Experiencing constant stress from food, housing, or income insecurity
· Poor relations with family and friends
· Being a perfectionist, overachiever
· Having a negative worldview
· Lacking control over what happens in your personal or work life

Environmental Factors of Burnout

In the workplace, problems with burnout come in the form of health complaints than any other life stressor, including financial or family problems, so it’s worth taking a closer look at problematic workplace conditions.
· Long hours, infrequent breaks, heavy workloads
· Constant requirement to complete duties that have very little meaning for you
· Not using your skills and abilities to their full potential
· Poor communication within the organization, feeling as if you don’t have a voice
· Lack of family-friendly policies
· Insufficient support or a lack of acknowledgment from management or coworkers
· Unclear job expectations
· Being expected to take on work that others should be doing based on job descriptions
· Lack of job security
· Frenetic or unexpected changes within a company
· Environmental factors—poor air quality, high noise levels, cramped office/cubicle space
· General atmosphere of negativity

What Do I Do About It?

There is no simple, one-size-fits-all cure for burnout. Look through the list below and see if you can find one or two things that are realistic for you and that address the specific situation that has led you to feel burned out. Making even a small change that is consistent over time can make a big difference.

· Take as much of a break as you can—stepping away from your workspace for a few minutes, taking a day off, a vacation, or a leave of absence
· Accept the fact that there are some things you can’t control or solve
· Set boundaries to give yourself the space you need to recharge and relax
· Take a break from technology, limit who can comment on your posts
· Set a consistent time to be finished with work each day, don’t respond to calls or emails in the evening
· If possible, say “no” to requests to do extra work
· If you have caregiving responsibilities, search for respite care
· Ask a friend or family member to help with some of your tasks
· Spend time with family and friends
· Engage in an activity you enjoy, being careful to avoid a goal-oriented mindset
· Connect with a community of people who understand what you’re going through
· Practice mindfulness—take a few “belly breaths,” focus on doing one thing at a time, notice three or four things that you see, hear, smell, and feel in the moment
· Engage in a simple repetitive, rhythmic activity such as walking, biking, drumming
· Listen to soothing music
· Exercise—this can be as simple as a short walk or gentle stretching for 10 minutes

One final thought: perhaps the biggest change we can make to alleviate or prevent burnout is to re-evaluate our definition of success. How would our lives be different if we defined success in terms of satisfying relationships, a sense of purpose, and time to enjoy the present moment rather than the usual benchmarks? This may leave you feeling like the odd one out in your circle of friends, but on the other hand, you may be giving them the courage to do things differently going forward.

Robin Gorsuch, M.A., LPC, RPT, is one of our many qualified counselors that can help you manage and recover from burnout. If you are interested in scheduling an appointment, contact our front desk at info@gracecounseling.net or 720-489-8555, and our friendly staff will help match you with the right therapist for you. Mention Robin if her bio resonates with you, or ask to walk through our therapist match process to ensure you get placed correctly.