What is burnout and how do I know if I am suffering from it?
thymia’s burnout score describes the feeling of being emotionally and physically wiped out, and finding yourself running on empty. When we talk about burnout at thymia, we’re focusing on whether you suffer from low physical and mental energy as a result of physical or cognitive effort. The higher your burnout, the less energy and enthusiasm you will feel towards every dimension of life, whether it's at work, school or home. And remember, it’s not just about being sleepy; it’s about a deeper sense of exhaustion tied to your work, study or emotionally draining activities or circumstances.
You may notice that when long-term stress is part of your daily rhythm, your mental energy starts to dip, and you might be on the verge of burnout. Physical and emotional exhaustion can be caused by many forms of long-term stress, including problems at work, being unemployed, pressure from studying, financial difficulties, challenging relationships or struggles at home such as being a carer (Mental Health UK, 2024).
Staying in control of burnout is all about recognising signals early on, so you can take steps to recharge and find your balance again. Burnout can be felt in many different ways and it can be different for every person (Occupational Burnout, 2022).
Some signs that suggest you may be suffering from burnout include:
Feeling extremely tired or drained all the time.
Feeling stuck or helpless.
Feeling overwhelmed by everything.
Feeling detached and having less interest in work or social activities.
Having a hard time concentrating.
Trouble sleeping or remembering things.
Everyone deals with burnout at some point in life, the differentiator is what you do about it. Burnout has a big impact on your wellbeing and should be taken seriously. Dealing with burnout is hard, but you’re not alone. If you are at all concerned about your mental health and wellbeing or anything you see in your wellness scores, we recommend you contact a healthcare provider or a mental health professional.
Within the UK and EU you can also call the Samaritans by dialling 116 123.
How can I reduce burnout?
Burnout is your body’s natural response to long-term stress. Finding ways to manage and reduce stress can effectively lessen the signs of physical and mental exhaustion.
Here are 5 of the most effective ways to deal with the long-term stressors that disrupt your life and could cause burnout:
Set clear boundaries:
Maintain boundaries by finding a healthy balance between “you” time and life’s responsibilities. Giving yourself the space to unwind has been shown to reduce the daily impact of burnout and also the risk of burnout over time (Demerouti, 2015).
Work-life boundaries: Define specific work hours, especially if you work from home. Disconnect from work devices after hours and mentally switch off “work mode” when going on vacation (Gemmao, 2024).
Internal boundaries: Maintain clear boundaries between your values, tolerances and what is uncomfortable in any particular area of life. Setting these internal boundaries means respecting these limits, communicating them and living by them (Nash, 2018).
Say “no”: In a busy world, we sometimes feel like we have to do everything and please everyone. But remember, it's totally fine to say "no" when you need to. Before you can take care of others, you need to take care of yourself. So, pay attention to how you're feeling and make choices that keep you healthy and happy.
Perfectionist police!
Perfectionism is the belief that everything must be done without flaws or errors. It's a standard many people set for themselves in work, personal projects, and daily tasks. However, living life by striving for perfection can lead to stress and a fear of failure, with a higher risk for burnout (Hill & Curran, 2015). Recognise when perfectionist tendencies arise and question if it's really helpful or if it's just perfectionism talking. Something to try and remember is that in most cases “good enough” really is good enough!
Ask for help
Sometimes, especially when we're taking care of others, we think we have to handle everything by ourselves. Remember, asking for help is a sign of strength. But keeping all our troubles to ourselves and not asking for help can lead to a vicious cycle that increases the risk of burnout (Morera et al., 2024).
Take breaks
By taking regular breaks for activities you enjoy you can significantly lower burnout levels (Demerouti, 2015). A simple way to accomplish this is by always taking a lunch break. You can use this time to get away from your desk, go for a walk or learn something new.
Set SMART goals
SMART is a strategy for setting goals that are clear and reachable and can improve general health and wellbeing (Bailey et al 2017). Each letter in "SMART" stands for a key element of a successful goal:
Make sure your goals are:
Specific: Be clear about what you want to do. This makes your goal easier to focus on.
Measurable: Decide how you'll know when you've reached your goal. This helps you see your progress and stay motivated.
Achievable: Make sure your goal is something you can actually do. This keeps it realistic.
Relevant: Choose a goal that matters to you and fits with your other plans. This makes it more meaningful.
Time-bound: Set a deadline for your goal as a target to aim for.
Final note:
When burnout has a hold on you and all your energy levels feel long gone, it can feel quite isolating and difficult to reach out for help. Burnout is universal, so don’t shy from asking for help. Every person may feel burnout differently, but by utilising the methods mentioned to get yourself out of it, you have the power to tackle it and be proactive the next time burnout is at your door.