We all have experienced exhaustion and fatigue due to excessive workload or personal responsibilities and simply termed it as burnout which is technically not appropriate. The term is often misused because there is a great overlap between the symptoms of fatigue, exhaustion and burnout.

Burnout differs from exhaustion and fatigue because burnout is characterised by the absence of positive emotions which is not seen in the case of exhaustion and fatigue.

Burnout is often defined as the state of complete physical, mental and emotional exhaustion. When an individual experiences burnout, they feel that their physical, mental and emotional resources are depleted.

Burnout can have adverse effects on the mental and physical health of an individual, making it important to identify the signs of Burnout as soon as possible.

Signs of Burnout

1)  Finding it difficult to enjoy the activities you once found interesting and meaningful.

2) Increased sense of hopelessness, self-doubt, helplessness, failure etc.

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3) Burnout makes it difficult to concentrate, be creative and handle responsibilities, resulting in poor performance and productivity and reduced professional and personal achievements.

4) Detachment from personal and professional life.

5) Development of pessimist feelings that things are not going to work out and having an overall negative outlook towards life.

6) Physical symptoms such as insomnia, loss of appetite, recurrent headaches, body aches, inability to rest, changes in sleeping patterns etc.

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7) The individual may feel exhausted and drained and lose the ability to deal with others emotionally. One may also feel low leading them to isolate themselves from others, making it difficult to sustain and build relationships.

8) Increased frustration and anger.

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If Burnout is not managed on time, it can lead to depression and anxiety, hence it is important to prioritize self-care when you feel you are experiencing burnout.

Self-Care Tips

1) Set boundaries- One should set personal boundaries clearly stating what one feels is appropriate and acceptable. This allows the person to realize when the things are too much for them to take in and helps them avoid such behaviours and things.

2) Take time off- It is essential to listen to our body and mind and take off when we feel too tired to do anything. Taking a break is something on which one cannot compromise as it is necessary to maintain your emotional, mental and physical well-being.

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3) Develop healthy coping mechanisms- Take the help of a qualified psychologist and develop coping mechanisms which would help you to deal with the phase of burnout effectively.

4) Take one thing at a time and avoid over-commitment- The best way to reduce burnout is to complete one task at a time and leave some spare time in your schedule without any commitment.

5) Practicing self-compassion -When experiencing burnout, it is pretty common to feel like you are inadequate or not good enough and in such situations it is important for the individual to be kind and understanding towards themselves.

6) Practicing gratitude- In burnout, one tends to develop a negative outlook towards life and this activity will allow the individual to identify people and things in their life which are important to them and for which they are grateful.

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7) Maintaining a journal- Writing down all your thoughts and emotions on paper would allow you to be more aware and accepting towards your feelings.

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8) Sleep- Sleeping is an activity which is not only necessary for our body but also for our mind. It is important to take 6-8 hrs of sleep without any disturbance to ensure physical and mental well-being.

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9) Therapy - Therapy is considered to be one of the best forms of self-care. Therapies like Cognitive Behavioural Therapy (CBT) by a qualified psychologist can help you overcome burnout and gain your actual potential back.

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Note: If you are experiencing burnout and want to seek professional help, you can check out our page Heart it Out, where you can find qualified psychologists who would be happy to guide and help you.