Burnout: When Your To-Do List Becomes a To-Don’t List
Do you ever feel like your daily routine leaves you emotionally spent, physically drained, or chronically unmotivated? If so, you may be suffering from burnout – a phenomenon that some scholars believe has risen to epidemic levels in today’s fast paced world.
What is Burnout?
Burnout isn’t just being tired after a long day. It’s a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It often sneaks up on you, turning passion into apathy and productivity into procrastination. In severe cases, you may even struggle to find enjoyment in your hobbies and recreation outside of work or school.
Causes of Burnout
Burnout doesn’t play favorites—it can happen to anyone, anywhere. Here’s why:
- Unrealistic Expectations – Whether its at work, school, or home – the satisfaction that comes with completing tasks is crucial for keeping your spirits up. It should be no surprise then that a common cause of burnout is feeling unable to meet the expectations that have been set for you – even if those expectations are self imposed!
- Sustained Work Overload – While occasional bouts of acute stress are normal, burnout becomes far more likely when these bouts of stress continue for an extended period of time. There is a huge difference between occasionally working crunch hours, and always working crunch hours.
- Lack of Agency – If you’re like most people, you probably want to feel a sense of agency over your work. Agency allows you to be creative, make improvements to your environment, and adjust the pace of your work as needed. Conversely, feeling like you lack agency makes burnout far more likely – you’re working on someone else’s terms, and according to their schedule!
- Monotony – While routines can be a positive influence for many, too much routine can lead to monotony. Humans thrive on curiosity and novelty, and if your job is lacking in those things, that can be sign that burnout is in your future.
- Poor Work-Life Balance – Even if you are passionate about your career, not having the time or energy for a fulfilling personal life will leave you susceptible to burnout. Work may be important, but your family, friends, and hobbies are important too!
How to Prevent Burnout
The good news? All this is fixable! Here’s some tips to reclaim your sanity:
- Set Boundaries – Learn the art of saying “no” without guilt. Not working overtime this weekend won’t be the end of the world, but it could be what your mind and body needs to keep burnout away.
- Take Breaks – Nobody is productive 100% of the time, so nobody should try to be! Taking occasional breaks helps keep your mind sharp so that you can stay productive for longer.
- Prioritize Self-Care – Sleep, exercise, and downtime aren’t luxuries – they’re necessities. Don’t live to work, work to live.
- Remember That Nobody is an Island – If you are truly overwhelmed, ask for help. It’s not a sign of weakness; it’s a sign of maturity and self-knowledge.
- Rediscover Joy – Revisit hobbies or activities that make you feel alive, even if it’s something simple like binge-watching your favorite sitcom.
Burnout doesn’t mean you’re weak or failing. It’s your mind and body telling you to slow down, refresh, and remember that life isn’t about checking off every item on your to-do list, it’s about finding balance.
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Resources:
Centers for Disease Control and Prevention. (2024, August 16). Managing stress. Centers for Disease Control and Prevention. https://www.cdc.gov/mental-health/living-with/index.html
Kendra Cherry, Mse. (2023, October 31). Why work-life balance is so important-and how to nail it. Verywell Mind. https://www.verywellmind.com/why-work-life-balance-is-so-important-8374683
Mayo Foundation for Medical Education and Research. (2023, November 30). Know the signs of Job Burnout. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
Mayo Foundation for Medical Education and Research. (2024, April 17). Breaking down burnout in the Workplace. Mayo Clinic. https://mcpress.mayoclinic.org/mental-health/breaking-down-burnout-in-the-workplace/
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The Team at BSDI