You're probably tired of the B word being thrown so much, but let us just say it: b*rnout. What does it mean in today's fast-paced, caffeine-fueled world? While not an all encompassing description, it’s a bit like feeling like a deflated balloon after juggling a long day of work, relationships, and trying to remember why you bought that avocado that's now turning brown! It's that feeling of being so exhausted that you'd much rather curl up in a ball than muster the energy to watch your favourite show.
You’re drained - mentally, physically, and emotionally.
Society still hands out gold stars for job titles and Linkedin updates. But burnout doesn’t clock in only at work. It shows up in social circles, family dynamics, and even weekend plans. We’re not just employees – we’re also siblings, friends, caregivers, and partners. And when we are feeling short or overextended in any of these roles, the exhaustion adds up.
So you're feeling like a zombie who's been hit by a truck? Can't remember if you ate breakfast or brushed your teeth? Starting to wonder if your coworker is plotting to take over the world? Congratulations, you might be experiencing burnout! It's like your body is saying, 'Hey dude, slow down! I can't keep up with this crazy world (of yours) anymore.'
Burnout doesn’t stem from a single cause. Many factors can often band together, some of which include:
- Always on, always drained: Tight deadlines and stressed family life causing your hair to turn grey? Continuous pressure and demands, like project deadlines with zero room for breaks, can often cause overwhelm.
- Chasing gold stars: Sometimes, our biggest enemies are ourselves. We set overly high standards for ourselves, and when we struggle to live up to them, we may come crashing down. “I’m going to shed 10 kgs this month” – unrealistic.
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Inbox 870, Life 0: Is your desk practically your home now? Do loved ones protest that you’re quicker with emails than their messages? Got calendar jitters, bouncing between tasks? It’s no shock you’re feeling the weight of burnout.
- Your inner drill sergeant: Are you a perfectionist or always aiming to please others? You’re likely on the express lane to burnout. Watch that inner chatter – “I am not good enough,” “I should have done more,” “I hate myself.” Those thoughts? They’re only dragging you down. The line between motivation and toxicity is razor-thin.
Preventing and bouncing back from burnout isn’t easy, but we’ve got your back. Here are some steps to guide you:
- Draw the line: Learn how to say ‘no’ to things that aren’t working for you. You might experience a short term hit, but you’ll definitely gain in the longer run.
- Have a Kit Kat: Set up regular breaks throughout the workday. Make a pinky promise to yourself that you will commit to them.
- Curate your tribe: Life’s too short for people that drain you. Surround yourself with people who lift you up. The ones who get you, cheer for you, and offer a soft place to land when things get tough. And as for the toxic types? However hard it feels, permit yourself to step back. Your peace is worth protecting.
- Self-Care Isn’t selfish: Whether it’s painting, a live music gig, go-karting, or cliff diving (if you’re feeling wild) – find what sparks some zing again and get that adrenaline flowing!
- Crash, don’t burn: Just closing the blinds and lying down in a dark, cold room can do wonders. Sometimes, a good rest is all you need.
- Phone a friend (not on Slack): Talking to people you haven’t been in touch with can be a great way to unwind and realign priorities. Bonus points if it is someone you’re close to – they probably know your motivations, triggers, and past experiences, so who better than them to help you refocus?
- Become a ghost: Sometimes it’s not just your phone, but you that needs to go on DND mode. . Go quiet, retreat, go slow, stay inside and pour every ounce of energy back into realigning with yourself. And reserve/ditch the guilt.
- Help someone, help yourself: Taking time out to help someone else out can be nourishing for the soul – and may give you the motivation and energy you need! Volunteer somewhere, or simply cook a nice meal or visit loved ones
It’s okay to take a break. Exercise empathy towards yourself. Remember, you’re not a machine, you’re human.
And if you need to hear it from someone else, say it to a friend, a therapist, or even a kind stranger (r/mentalhealth is always helpful). Sometimes, just speaking it aloud (or typing it out) lifts the weight. Now step away, recharge, and return on your own terms.
Editor’s note:-
Having walked and worked through a fog, only to awake a year and a half later from what I now know to be termed burnout, would recommend any acts of movement (including requiring someone to lift you and put you on a treadmill), and having a loved one quite literally shake your shoulders, every now and then to reclaim yourself.
Listening to the track Vienna, by Billy Joel is another good reminder, to take the phone off the hook and disappear for a while.
