Managing Burnout -The Stages And Ways To Deal With It

Managing Burnout -The Stages And Ways To Deal With It

There is a limitation to how long your mind and body can tolerate being overburdened. Suppose you don’t take actions to control or lessen your stress. In that case, tiredness ultimately sets in, leaving you emotionally and physically exhausted. Obligations or unattainable standards can produce burnout, even if they are unrelated to work. The person feels unable to do anything. The weight on the body and mind prevents complete concentration. You may begin to lose interest in your activity since it appears like nothing you do has any impact. The signs of burnout can take some time to show up, so you may not notice them right away. 


Forbes describes that stress comes and goes, and we can usually put it down to a particular scenario or person. Those under a lot of pressure still have hope that things will get better once they have them under control. When burnout begins, it might be difficult to recognize because its development is slow and quiet. We don’t get burned out after a few bad days, and unlike stress, burnout feels like there’s no way out of it. It leaves you only with a physical and emotional residue of the person you once were, with no traces of your former self left behind.


Poor self-esteem, unrealistic workplace expectations, and inability to cope with pressures may increase your risk of burnout. It can also occur if your job involves a lot of effort, is understaffed, has workplace problems, or does not reward good performance.

Burnout doesn’t happen overnight. However, your ideas, feelings, and behaviors progress in stages. The early stages may not seem significant, but they can develop into a phase that hinders your ability to perform your tasks.

According to Integris Health, there are five stages of burnout.

The first one is the Honeymoon Phase. Energy and excitement dominate at this stage, just like in a newlywed couple’s honeymoon period. Satisfaction can lead to times of productivity and the capacity to tap into your creative side while starting a new career or doing a new project.

The next stage is the Onset Stress Phase. The honeymoon phase eventually wears off, and you begin to feel the effects of stress. Stress doesn’t happen all the time in your life, but there are times when it takes over. Be on the lookout for any changes in your body or mind as this stage progresses. You may have a more challenging time staying focused or completing activities. Tiredness might set in, making it harder to relax and unwind after a long day.

The third is the Chronic Stress Phase. After a while, the tension will become more continuous or severe. As it rises, your work is likely to suffer due to the stress. Anxiety, tardiness to work, and procrastination are just a few examples of what might lead to disinterest. As a result, you may choose to avoid socializing with colleagues. It’s also possible that you may grow outraged and express your frustrations at co-workers. There are instances when these emotions follow you at home, affecting your relationships with loved ones.

Next is the Burnout Phase. At this point, you’ve reached your breaking point and can no longer function normally. It’s easy to become absorbed in work-related issues to the point where you begin to obsess. Feeling numb and having a lot of self-doubts are also possible symptoms. Toxic effects on the body might lead to long-term health difficulties such as headaches and digestive troubles. Additionally, friends and family members may observe changes in these behaviors.

And lastly, the Habitual Burnout Phase. Anxiety and sadness are common side effects of burnout, especially if left untreated. You may also begin to suffer from constant exhaustion that makes it impossible to perform your responsibilities. If you continue along this path, your job satisfaction may be affected.


Set limitations

It might be challenging to say no to new commitments and duties during recovery from burnout. Try to figure out if this is something you need to do or if someone else on your team could handle it. You shouldn’t automatically say yes because you think you can accomplish something better or more quickly. Shared duties allow you to take care of your personal well-being. But, it also gives your co-workers the chance to learn and grow in ways they wouldn’t otherwise be able to.

Communicate to people you can rely on

There is nothing wrong with feeling unclear about how to begin working through the causes of burnout and seeking strategies to reduce your stress. Burnout can become so devastating that it feels impossible to figure out what to do to stop it. When you’re exhausted, it’s challenging to think of any possible solutions to the problem.

With the help of loved ones, you will feel less isolated and more supported. Companions, family members, and romantic partners can assist you in considering alternative solutions to your problem. While they’re close enough to know what works best for you, they’re also distant enough to evaluate the situation appropriately.

Take to time to relax and breathe

Whether it’s in your daily routine or between new projects. Burnout weakens your body and mind, making you more vulnerable to disease and injury. Suppose you’re constantly switching between major, demanding tasks. In that case, you don’t have time to rest, unwind, and mentally prepare for the next assignment. 

Incorporating short breaks throughout the day to take deep breaths, relax, and allow your thoughts to wander. It can help you de-stress and assess your mood regularly. A few minutes at the beginning and end of the workday are good times to reflect on what happened the whole day and identify any potential tensions or problems.

Do something new

Start to do something you’ve desired for a long time. Joining clubs or online groups while studying can also be a nice option if you are a social person. This should be a realistic and minimal investment on your part. 

Keep to a constant definition of sustainability for yourself. Inspiring ourselves allows us to overcome our daily routines and the boundaries of our life. As a result, we begin to see the impossible as achievable. It offers us a stronger sense of purpose and encourages us to be more productive and creative in our lives.


During your break, start by following a few simple rules. Do these things if you have nothing else to do for the first half of your vacation. At least eight hours of sleep a night is the first thing to do.

Having a good night’s sleep isn’t just good for us. It’s essential to our overall health. From obesity to hypertension, sleep deprivation is linked to various health issues, including mental health issues such as anxiety and depression. Even if you don’t fall asleep right away, go to bed at the same time every night and put your phone aside. Get out of bed as soon as your body tells you to. If your body is sleep-deprived, you may end up sleeping more than eight hours a night.

Prioritize work-life balance

According to Indeed, there is a tendency to feel overwhelmed when you’re burnout, believing that you’ll never be able to keep up. As a result, many people end up working themselves to exhaustion. 

Make an effort to maintain a healthy work-life balance so that you have time to relax and engage in hobbies and interests outside of work. Set a definite end time to your workday. Disconnect from work, including email and other notifications, and don’t return to work-related activities until the following day after this period.

Be kind to yourself

A sense of failure and a lack of direction in life are common reactions to burnout. Some days you may feel like your efforts are pointless and destined to fail. Burnout occurs when you’ve pushed yourself beyond the limit of what most others would consider reasonable for a significant period. Love and support yourself the same. Be gentle with yourself, and remember that you don’t need to be perfect all the time. When all is said and done, you have no choice but to do your best with your abilities. You’ll be able to use your strengths if you don’t feel drained.

To sum it up, apply self-care routines to minimize or overcome burnout. The idea is to eliminate the things in your life that cause you stress while also putting your efforts into the people and activities that make you happy. Ask your primary care doctor for a referral to a mental health professional if you’re experiencing burnout. They can assist you in setting proper strategies to help you achieve a fair balance with your work.

I hope you learn something from this blog. Thank you!


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