What to Do About Burnout if Quitting Is Not an Option

Burnout is a state of physical, mental exhaustion and emotional exaustion that affects energy levels and impacts productivity to a significant extent. The WHO defines burnout as a syndrome caused by unsuccessfully managed workplace stress characterised by exhaustion, negative perceptions about the job and subsequent reduction in professional efficacy.

While the sensation can make you feel physically and emotionally drained and unable to keep up with professional expectations, it can even take a toll on your health and make you vulnerable to blood pressure problems and heart disease. Studies have shown that taking a break or a vacation to relax and get your life back to normal. Many people have even been known to quit their jobs due to the emotional exhaustion and chronic stress of demanding roles.

But sometimes quitting is not an option if you have previously committed to the job or are financially dependent. The problem increases more if there are people dependent on you because there are people dependent on you that are on the significantly older or younger side of the age spectrum or disabled and not in a position to help themselves. Managing burnout and forming coping strategies to help you deal with fatigue and stress is essential in such conditions.

The starting step is to identify whether it is burnout or work-related stress.

Even though burnout is caused by chronic stress, it is a fact that the two are two different things and should not be differentiated so you can get the required help. Stress is a combined feeling of hyperactivity and anxiety where you tend to put in extra effort and ultimately get tired. Burnout, in comparison, is a feeling of complete exhaustion with sleep deprivation and feelings of hopelessness and extreme moodiness. Talking to a therapist can help determine if it is stress, burnout or depressive tendencies and put you in the way of required help.

Coping Strategies

Physical self-care, emotional and Physical Distancing and Social and Emotional Support are some of the chief coping mechanisms to deal with burnout in a better manner.

Physical Self-care

Studies have shown that self-care and burnout are almost directly related to each other, and an impact in either is a warning sign of damage to the other factor. A study analysing the correlation between physical self-care and burnout in 79 social work students has shown that emotional support, sleep hygiene, and emotional regulation is essential in reducing chronic stress and coping with burnout by decreasing suicidal tendencies and harmful behaviour. Students who had taken part in the study reported that exercising for 30-60 m minutes, taking part in scheduled physical activities, preplanning the exercise plan, and going ahead with it regardless of the work-stress-induced lime limitations helped them cope with burnout in a better manner.

Physical and Emotional Distancing

Burnout research has shown that cynicism or emotionally distancing yourself from others is one of the primary signs of burnout. It feels like an easy way out when people are mentally and emotionally spent and don't have any other methods to cope with chronic stress. Psychologists have observed that it is comparatively easy to be pessimistic than start making a difference and picking yourself up.

The cynicism component of burnout can be explained by a motivational, interpersonal distancing or a negative, callous or detached response to your professional obligations or, in simple terms, completely loose the wish or the motive to work. In such conditions, positive thinking is one of the first steps to breaking the toxic chain and getting the required help.

The next step is in breaking negative feedback loops and trying to stop excessive thinking about negative thoughts. Going through with the point is easier in theory than in practice, but not overthinking about a bad situation and moving ahead mentally helps you move on than being trapped in overthinking about it.

Along with avoiding emotional distancing, it is equally essential to prevent physical distancing in burnout conditions, and for that, you need to set boundaries for yourself. Learn to say no to situations that make you feel exhausted and overwhelmed. Take a lunch break at a scheduled interval and drink plenty of water.

Speak to your boss or supervisor when you need extra time to complete an assignment instead of burning yourself out physically while overworking in limited time slots. Clarify what your responsibility is and what it is not. Call out any instances of workplace inequality that you face or if someone else takes credit for your work. Boundaries may be challenging to establish but are essential for a healthy work-life balance and for dealing with burnout and toxic cultures of jobs.

Social and Emotional Support

Many studies have shown that social support can immensely help in reducing the effects of stress on health and burnout and help cope with the situation in a positive way. A study conducted on 1,035 healthcare professionals, including 608 physicians and 427 nurses constantly exposed to severe workload and inability to take day-offs, has shown that males are more at risk of burnout than females with higher social dysfunction results. The same study showed that receiving social support mediated the effects of burnout on health irrespective of the subject's gender.

Social support can be in the form of physical or practical assistance like assistance with your daily work or in helping with transportation to and from your job. Having someone who can help you with your workload or listen to or encourage you is a form of social support. Spouses, parents, relatives, support groups and healthcare professionals can be your rocks during this period to get social support.

Practising mindfulness, deep breathing, and getting therapy or guided meditation apps can help you get the required emotional support for obtaining a healthy life and dissipating the effects of burnout.

Try Guided Meditation Apps

Guided meditation is a great way to give your mind and body a much-needed respite from stress, anxiety, and fatigue that can lead to burnout. Studies have shown that even brief sessions of regular guided meditation can restore peace and harmony within the body, allowing for greater focus and a better ability for sustained productivity. It also helps us approach our goals with clarity as well as setting achievable boundaries for ourselves--an essential skill in overcoming burnout. So if you're feeling overwhelmed due to overwork or life in general, give yourself permission to take some time off by trying out guided meditation.

Furthermore, it is crucial for addressing those dealing with burnout to utilise mindfulness-based practices in order to create space away from the self-destructive cycle so often associated with this condition. Guided meditation can assist individuals in uncovering the power of their own inner wisdom, providing clarity on how to restore balance and find joy amidst chaos.

Conclusion

Statistics have brought to notice that people experiencing burnout have lower morale, seem less engaged, make more mistakes and are at greater risk of losing their source of livelihood. The extent of the problem was such that burnout syndrome was included by the WHO in the International Classification of Diseases and is termed an occupational phenomenon. Dealing with it on time and following coping mechanisms are crucial for maintaining physical and mental health and preserving professional dignity in the best possible manner.