How to Deal with Burnout

What is burnout?

Burnout is a condition that leaves you mentally, physically and emotionally exhausted, demotivated, uninterested, and generally overwhelmed. If you're overworked and have been continuously exposed to stressful situations, you're at risk of suffering from burnout. As obvious as these symptoms may sound, they're not always that easy to spot and can present themselves in a variety of ways, so let's look at some of the ways burnout might rear its ugly head.

Possible signs of burnout

• Sleep deprivation and exhaustion - you're always tired but still can't sleep.
  

• Irritability and cynicism - you take out your frustrations on others and are generally negative about things.
  

• Weaker immune system - constant stress is bad for your health and you get sick often.
  

• Self-doubt and feelings of hopelessness - you feel like you have nothing left to offer and don't even feel like getting out of bed in the mornings.

• Isolation - you lose interest in interacting with people and just want to be left alone.

• Lack of motivation, productivity and satisfaction - you procrastinate, avoid responsibilities and can't seem to find enjoyment in what you do.
  

Tips to avoid or manage burnout  

Early recognition is important, so try to cultivate habits that teach you how to self-reflect. Meditation and journalling are both great ways to get to know yourself and your patterns more, which can help you spot warning signs and work through what you need in order to get better.

Once you've realised you're in a potential burnout spiral, get to work on attending to those needs you identified. You know yourself best, and after some self-reflection you know yourself even better, so what can you do to help yourself?

It will help to also identify what is causing you to stress and burn out, if it's not already obvious, and to work on solving the cause, not just the symptoms. If something about your personal or professional life (or both) is really causing you so much anguish, ask yourself if it's really worth it to keep going as you are. If you can, make some changes. If not, here are some more specific things you can do to handle the burnout and potentially help yourself bounce back from it, without committing to any overly drastic life changes.

• Exercise - This will improve your physical health, can make you sleep better and improve your mental health all in one! Don't know where to start? Check out free sites like FitnessBlender and Yoga with Adriene for free videos you can follow from home.

• Eat well - The health of our gut has a direct link to the health of our brain, so a healthy diet rich in protein, fibre and omega-3 can do wonders for our moods and ability to cope with life's challenges.

• Don't take rest for granted - The importance of getting enough sleep cannot be understated. It's what helps us remember and process things, it keeps our immune systems strong and helps us fight against diseases like dementia and Alzheimer's, amongst a thousand other things. If your lifestyle consistently doesn't allow you to get enough rest at night, then it really is time for some changes. Practice good sleep habits such as going to bed at the same time every day and avoiding screens and bright lights at least an hour before bed.
  

• Take naps - This one builds off of the previous tip. If you find yourself exhausted and are not getting enough sleep at night, try taking no more than a 20-minute nap during the day. This can really help to refresh you and give you a boost of energy.

• Schedule time for self-care every day - Do this like you would schedule a meeting and stick to it. Self-care can be anything that relaxes you, makes you happy and keeps you sane; for example, a hot bath, a creative hobby, a sport, maybe a session of yoga or meditation.

• Ask for help - Don't be afraid to reach out to other people for support. Family, friends, therapists, there's always someone to help in tough times. If you're feeling overwhelmed by your studies at Imperium specifically, let your student advisor know or send an email to Student Affairs, and we'll help you find the best way forward.
  

Burnout isn't a spontaneous state of mind that happens all at once, but rather it takes place in stages ranging from mild to severe. This is why knowing the signs and knowing yourself are important parts of helping you notice when you're getting burned out - and stopping it from getting any worse. 

Imperium University is an accredited online university that offers flexible and affordable degrees to fit your lifestyle and your budget. Go to imperium-uni.com to find out more and talk to one of our advisors!