As women, many of us dream of “having it all” – the family, the career, a thriving relationship with our partner, a social life and free time for ourselves– but it can be a lot of pressure to make sure you’re giving enough of your time, energy and effort to each of these significant areas of your life.
At times, it may feel like you have way more than you can handle on your plate, leading to feelings of stress. When stress is left unmanaged for a long time, it can result in more complex feelings, such as anxiety or depression, which can cause a snowball effect of physical and emotional symptoms.
Understanding stress and burnout
Stress is a normal part of the human experience; at times, it can even help you thrive. The WHO defines stress as “a state of worry or mental tension caused by a difficult situation.” Stress isn’t inherently good or bad, though, and how we experience it largely depends on how we respond to and manage it. Acute stress is a short-term response that can help individuals overcome challenges, while chronic stress is long-term and can lead to physical and mental health problems. Various factors, including work-related issues, personal relationships, financial concerns, and health problems, can trigger stress.
According to the WHO, burnout is a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” As this definition alludes, burnout is viewed from an occupational context, and the stressors leading to burnout may or may not be in the individual’s control.
Burnout is characterized by emotional, physical and mental exhaustion caused by prolonged stress. It differs from stress in that it is a more severe and chronic condition.
Some of the workplace stressors that can lead to burnout include excessive workload, relationships with colleagues and managers, lack of communication or resources, not having transparent processes, and overall company culture.
Recognizing the signs of burnout
Burnout is characterized by three dimensions:
- Feeling energetically depleted and exhausted
- Increased mental distance from one’s job, or negative feelings toward the job
- Reduced feelings of competence and productivity
But these aren’t the only ways burnout may show up. Burnout may manifest as both physical and psychological symptoms, including:
- Anxiety
- Trouble sleeping
- Fatigue
- Low mood
- Difficulty concentrating
- Lack of engagement and motivation
- Irritability
- Frustration
- Headaches
- Gastrointestinal issues
- Lowered immunity
If work (or life) often leaves you feeling emotionally drained, overwhelmed, and fatigued, it could be a sign that you are experiencing burnout.
One of the key differences to note between stress and burnout is that under stress, we may feel more of an urgency to perform and resolve the pressure, while in a state of burnout, we might check out or feel disengaged.
How do chronic stress and burnout affect mental health?
Chronic stress and burnout can have a significant impact on mental health. Prolonged exposure to stress can lead to mental health disorders such as anxiety, depression, and post-traumatic stress disorder (PTSD).
Burnout can also cause feelings of hopelessness, detachment, and disengagement from work and personal life. It can lead to a decline in job performance, strained relationships, and decreased overall wellbeing.
Individuals experiencing chronic stress and burnout may also be at a higher risk of substance abuse, addiction, and suicidal ideation. Therefore, it is essential to recognize the signs and symptoms of chronic stress and burnout and take appropriate measures to prevent and manage them to avoid long-term mental health problems.
The effects of burnout on different areas of our lives
Burnout can have a pervasive effect on various areas of our lives, including work, personal relationships, and overall wellbeing.
In the workplace, burnout can lead to decreased productivity, job satisfaction, and professional development.
Burnout can also affect personal relationships, causing individuals to become irritable, withdrawn, or disengaged from loved ones, leading to strained relationships.
Burnout can also lead to decreased self-care as individuals may struggle to find time for relaxation, exercise and hobbies. This can further exacerbate burnout symptoms, leading to a vicious cycle of stress and exhaustion.
Strategies for preventing and managing stress and burnout
There are various strategies you can use to prevent and manage stress and burnout in life and at work.
Set boundaries
Setting boundaries can help you protect your time and energy so you can carefully plan where to spend it. Boundaries can include establishing set work hours, learning to say no to more work when you know you don’t have the capacity to take on more, or committing to staying off email after hours.
Practice self-care regularly
By practicing self-care regularly, including getting enough exercise, eating well and spending time on hobbies and activities that bring you joy and relaxation, you can help counteract the effects of ongoing stress and minimize the negative consequences of it.
Use relaxation techniques
Relaxation techniques like breathing exercises and mindfulness practices help reset your nervous system and bring you back to a more centered state of mind. While these techniques can provide immediate relief, they work best when done consistently, even when you are not stressed.
Develop your time management and prioritization skills
Finding new systems and ways to manage your time and tasks can significantly help reduce the pressure you feel to get it all done. You can feel more in control by creating to-do lists, writing important dates in your calendar and creating a priority list at the start of the week.
Advocate for your needs
If aspects of your job are causing you excess stress, don’t be afraid to speak up about what you need. For example, you may need to speak to a supervisor about workload reduction, resource adjustments, or special accommodations to perform at the expected level.
Seek support
if you feel stress or burnout is negatively impacting your life, it may be a good idea to seek support through employee assistance programs or a mental health professional. Remember, asking for help is a sign of strength, not weakness!
To sum up, juggling a thriving career, social life, relationships, family, and personal time can be difficult, causing high stress levels that, if left unaddressed, can result in burnout.
However, by being aware of the signs and symptoms of burnout, you can take the necessary steps to prevent adverse outcomes in various aspects of your life. Balancing these different areas and effectively managing stress can enhance your overall wellbeing, resulting in a more satisfying and fulfilling life.
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