What to do when you feel burnt out? (2023)

How long does feeling burnt out last?

Once a phase of stress or overwork has turned into burnout, it takes at least 11 weeks to recover from it. For most people, recovery from burnout takes anywhere from a year to several years. An active approach can help shorten this time as much as possible and alleviate common symptoms.

1 Burnout symptoms include feeling exhausted, empty, and unable to cope with daily life. If left unaddressed, your burnout may even make it difficult to function. Recognizing the signs can help you better understand whether the stress you are experiencing is impacting you in a negative way.

Burnout can be difficult to describe. However, it's not a medical condition. According to the APA Dictionary of Psychology, burnout is defined as “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.”

Common causes of burnout include: lack of adequate social support; taking on more than one can handle at work, school, or interpersonally with family and friends; and poor self-care. Burnout is a serious matter.

Burnout doesn't go away on its own; rather, it will get worse unless you address the underlying issues causing it. If you ignore burnout, it will only cause you further harm down the line, so it's important that you begin recovery as soon as possible.

If left untreated, burnout can become a part of your everyday life and eventually lead to anxiety or depression. You can also begin to experience chronic mental and physical fatigue that prevents you from working.

Yes, doing something you hate every day can take a toll on your body, but a dislike of your job is less likely to manifest itself in your body the same way true burnout would. If symptoms like headaches, backaches, panic attacks, or stomach issues are weighing you down, it's likely burnout that you're dealing with.

What are the 7 ways to avoid burnout?

Burnout causes the prefrontal cortex – the part of the brain that is responsible for cognitive functioning – to thin. This happens normally with ageing but in people who are stressed for prolonged periods of time, it occurs much more rapidly. Parts of the brain that control memory and attention spans are weakened.

“If you feel like you're in control of the stressor, then there aren't these toxic brain changes,” Arnsten said. “If you feel out of control it leads to chemical changes in the prefrontal cortex that weakens the connections, and over time actually erode those connections away.”

In 2019, the World Health Organization classified burnout as a syndrome that results from chronic workplace stress that's not successfully managed. Burnout is characterized by three symptoms: feelings of energy depletion or exhaustion, negativity or cynicism related your job and reduced professional efficacy.

In fact, the National sleep foundation says, “sleeping less than six hours each night is one of the best predictors of on-the-job burnout.” As ambitious individuals, we often want to do it all at the risk of the recommended 7-9 hours of sleep.

Bottom line: Don't push through burnout

If you've ever been there, you know that burnout can be serious and debilitating. Don't underestimate the impact it can have on your life. But also don't underestimate your ability to take action on your own behalf. Burnout isn't something that just happens to you.

If you're “losing it,” you need eight hours of sleep plus two ten- to 15-minute relaxation breaks. “Hitting the wall” means eight to nine hours each night, plus two breaks. And once you're “burned out,” you need eight to ten hours of sleep, plus three 15- to 30-minute naps or retreats.

Several factors can help us understand who might be more predisposed to burning out. Data shows a higher risk factor for people who don't exercise, who are obese, and who are heavy drinkers. Women are more susceptible to burnout, as are specific age brackets.

Anyone exposed to chronically stressful conditions can experience burnout, but human services employees, first responders, and those in educational services are at an even higher risk, especially as the public continues to resist COVID-19 prevention measures.

How do I deal with burnouts without a break?

In 2019, the World Health Organization classified burnout as a syndrome that results from chronic workplace stress that's not successfully managed. Burnout is characterized by three symptoms: feelings of energy depletion or exhaustion, negativity or cynicism related your job and reduced professional efficacy.

If left untreated, burnout can become a part of your everyday life and eventually lead to anxiety or depression. You can also begin to experience chronic mental and physical fatigue that prevents you from working.