3 Types of Burnout (How to Recognize & Overcome Them)
Do you feel physically, emotionally, and mentally exhausted that even resting doesn’t help? Are you quick to get angry and lash out at your kids and partner for the smallest thing? Do you feel cynical toward your work, partner, or life and wish to be left alone by everyone?
Burnout is commonly linked to chronic stress at work; today, it is recognized as an “occupational phenomenon” by the World Health Organization (WHO). However, experts believe that there are several types of burnout that you might experience. The term “burnout” is now used to describe a state of total exhaustion caused by snowballing stress in any aspect of one’s life.
What is Burnout?
Burnout is a condition that extends well beyond being overworked and overwhelmed. It is a state of total emotional and physical exhaustion brought on by prolonged and intense stress. You are at an increased risk of burnout if you are chronically stressed about juggling everything in your life.
While stress might motivate us to do better, excessive or chronic stress disturbs the hormonal system, which governs the “fight or flight” response, making recuperation hard. As a result, prolonged stress may harm your mental, emotional, and physical health and contribute to burnout.
In addition to stressors outside of you, the constant stress that leads to burnout may also be caused by how you think. For example, stress and emotional weariness can be caused by perfectionism, self-criticism, and self-limiting beliefs about yourself.
What are Some Signs a Person is Experiencing Burnout?
High-achievers who strive for excellence and are passionate about their jobs are at high risk of overload burnout. They are perfectionists who might not see themselves as valuable if they don’t meet their high standards.
Even though you may know that you need to take a break because long-term stress is bad for your health, you keep taking on more than you can handle. This makes you feel frustrated, helpless, and worn out.
Additional signs of burnout may include:
- Anxiety and depression
- A constant lack of energy
- Feeling overwhelmed
- Physical exhaustion that doesn’t get better with rest
- Feeling powerless and hopeless
- A lack of motivation and passion in life
- A sense of isolation and detachment
- Being cynical
- Changes in appetite
- Disrupted sleep
- Low productivity
- Aches and pains
- Alcohol and substance abuse
However, experts believe that there are several sorts of burnout that you might experience.
The 3 Types of Burnout (and Their Causes)
According to studies, you might feel burned out for various reasons, and burnout manifests differently in different people. That is why it is critical to learn to recognize different types of burnout and determine which one you may be experiencing and how to overcome it.
So, here are three types of burnout and the causes of each.
1. Overload Burnout
It happens when you are continually overworked, striving for achievement at the expense of your personal life and health.
High-achieving professionals work hard and constantly feel as if they need to catch up. Because of this, a person might stop taking care of their basic needs, like eating well, exercising, getting enough sleep, and spending quality time with others.
Furthermore, if you work long hours or remotely, juggle various roles and responsibilities, and find it hard to balance work and life, you are more likely to experience overload burnout.
2. Under-Challenged Burnout
Boredom may lead to burnout too. Under-challenged burnout is the opposite of overload burnout. It can occur when you don’t feel stimulated by your job, relationships, and daily activities. As a result, you may find your work or life boring and unfulfilling. Because a lack of stimulation often results in a lack of motivation, you may find yourself stuck in life, feeling apathetic and frustrated.
People with under-challenged burnout may feel unappreciated and stuck in a rut because they think their current situation (job, relationship, or responsibilities) keeps them from developing and growing.
3. Neglected Burnout
Neglect burnout, also known as worn-out burnout, is the outcome of struggling to keep up with the responsibilities of one’s job and ultimately feeling demoralized, helpless, and frustrated.
You may lose interest in your job and dread going to work when you don’t feel appreciated. Neglect burnout can also occur when you feel detached from your coworkers or are subjected to workplace bullying or abuse.
Working in a toxic environment with poor leadership and a lack of information, structure, guidance, and resources can lead to feelings of stress, incompetence, and insecurity. You may start dreading going to work When you don’t have adequate resources to make decisions and solve problems at work; you may experience emotions of helplessness, anxiety, and sadness, leading to neglect burnout and eventually causing you to stop trying.
What Should I Do If I’m Feeling Burned Out?
Burnout is a complex but manageable condition.
Making specific changes in your life can increase your resilience and help you prioritize your mental health. So, here are some strategies for overcoming or alleviating burnout symptoms.
Make self-care your priority.
Make a practice of doing things that help you feel grounded. This can range from going for a walk or taking a warm bath at the end of the day to journaling and mindfulness. But first and foremost, ensure you get enough sleep and eat regular, nutritious meals.
Also, don’t overlook your exercise routine since physical activity helps manage stress and burnout. In addition, regular physical activity might help you sleep better, relax, and enhance your mood.
Make time for family, friends, and hobbies since doing things you enjoy may increase your sense of pleasure and contentment.
Stand up for yourself at work.
Address your concerns with your management and learn to say “no” to unreasonable job demands. Learn about your company’s professional development possibilities and enroll in courses for employees. Finally, consider changing careers if you are unhappy with your current job.
Feeling Burnout Doesn’t Have to Be the End of the Road
Various apps for combating stress and burnout can help you identify your type of burnout, relax, and regain focus. Also, talking to a professional can help you deal with emotional burnout. Coaching can help you deal with stress better and become more resilient. Finding a skilled and compassionate life coach can be a great way to become happier and more productive. If you want to learn to prevent or overcome burnout, grow, and bring your dreams to life, contact me to set up a free empowering conversation.