Burnout is a relatively new term in psychology, but we've been hearing a lot about it lately. While the term is somewhat new, the feeling isn't. It is a form of exhaustion caused by constantly feeling overwhelmed by chores, tasks, and emotions. It happens as a result of prolonged physical, emotional, and mental stress. And it typically affects both your health and productivity.
According to statistics, two-thirds of employees have experienced burnout at some point. There is also parental burnout, which is common among parents who juggle work and parenting.
Since burnout isn't medically diagnosed, it is up to us to determine what stage of burnout we are in. It is believed that there are five specific stages of this condition. Let's see where you might be on the burnout continuum.
The Easy One: The Honeymoon Stage
Just like at the beginning of a marriage, the honeymoon phase seems carefree and happy. It happens when you begin a new project. You start by feeling enthusiastic, satisfied, and committed, especially if you're taking on something exciting, like a new business venture.
At this stage, you'll experience free-flowing creativity, sustained energy levels, compulsion to prove yourself, commitment to the job at hand, and job satisfaction. If none of these sounds bad to you, it's because they're not. This is the stage when you can build good coping mechanisms and stop burnout from escalating.
With a good system in place, the honeymoon can last forever. Some of the coping strategies are getting enough quality sleep (a bedtime routine and a comfortable mattress will help you sleep better), taking time for yourself and your hobbies, and practicing meditation.
Where It All Begins: The Onset of Stress
This is the phase where things start getting serious. In this stage, you are aware that some days and moments are more difficult than others. The enthusiasm that existed in the honeymoon stage may be waning as you begin to experience common stress symptoms which can affect you emotionally, mentally, and physically.
The symptoms vary from the seemingly harmless ones – such as putting off decisions – to those that cause concerns, such as high blood pressure. Other common symptoms include:
Your desire for social interaction may decline. This is the moment to start using the usual de-stressing methods, such as:
When Things Get Serious: Chronic Stress
The third phase is chronic stress – the consistent sense of feeling overwhelmed and pressured over a prolonged period. If you are experiencing symptoms from the second stage of burnout, only more intense, you may have entered this stage. Other "newer" symptoms can include:
At work, you may be late repeatedly. It is also possible that you will procrastinate and miss work deadlines. As for the social aspect, you may lose the will to attend to your hobbies and to spend time with friends and family. Decreased sexual desire is also a common symptom. Many people turn to increased caffeine and alcohol consumption.
The Time of Crisis: Burnout Itself
The symptoms mentioned in the previous two stages become critical in this one. Continuing with your tasks and life, as usual, becomes impossible, as it is more and more difficult to cope with each passing day. You will notice that you are in this stage if you are experiencing chronic headaches or stomach problems.
At this stage, you might experience:
This is absolutely the time to seek professional intervention.
The Final Stage: Habitual Burnout
This is as scary as it sounds. The symptoms of burnout become so deeply rooted in your life that you may experience ongoing emotional, mental, and physical problems as opposed to occasionally feeling stressed or overwhelmed. In this phase, it is possible to feel chronic sadness or even depression. Chronic mental and physical fatigue come into the picture. This is the moment when you "hit the wall" – a total shutdown that happens because you haven't dealt with stress early on in the process.
You Have Identified Your Stage: What Now?
What you should learn from this article is that burnout doesn't just happen. It is a gradual process with subtle signs at the beginning. The longer it goes unnoticed and unaddressed, the worse it can become. It is always possible to work on your coping mechanisms and go back to the safe stage – stage one – or remain in it.
Healthy ways to cope with stress imply a lifestyle change. Limit your "news intake," be physically active, eat a healthy diet, get plenty of sleep, and give yourself a break occasionally. Be connected with other people, share your thoughts, and take all the time you need to unwind. Most importantly, acknowledge when you need professional help and don't hesitate to look for it.
