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Understanding Burnout: Causes, Symptoms, and Solutions

Hi everyone! I'm back after a long break from social media and work. I want to share with you what happened to me and how I learned to take care of myself better. You see, I was feeling really burned out since the start of 2024. I was working too hard, eating too much junk food, and neglecting my physical and mental health. My blood test showed that my triglycerides were four times higher than normal, which is very dangerous for my heart and arteries. I realized that everything is connected: our thoughts, our emotions, our actions, and our health. I decided to make some changes in my life and prioritize my well-being.



blood report

 

Burn Out: How to Recognize and Prevent It


Burn out is a state of physical, emotional, and mental exhaustion caused by chronic stress at work. It can affect anyone, but especially those who are passionate, dedicated, and high-achieving in their careers. Burn out can have serious consequences for your health, happiness, and productivity. In this blog post, we will explore:

- How to recognize the signs of burn out

- What are the common causes of burn out

- What are some strategies to prevent or recover from burn out


stress man


 

Signs of Burn Out

Burn out is not a sudden event, but a gradual process that builds up over time. Some of the common signs of burn out are:

- Feeling tired, drained, or exhausted all the time

- Losing interest or motivation in your work

- Having difficulty concentrating or making decisions

- Becoming more irritable, cynical, or frustrated with your colleagues, clients, or tasks

- Feeling detached, isolated, or unsupported at work

- Experiencing physical symptoms such as headaches, insomnia, or lowered immunity

- Neglecting your personal needs such as sleep, nutrition, or exercise

- Having a reduced sense of accomplishment or satisfaction with your work

If you notice any of these signs in yourself or someone you care about, it may be time to take action and address the root causes of burn out.


Causes of Burn Out

Burn out is not caused by working too hard or too much, but by working in a way that is unsustainable, unfulfilling, or misaligned with your values. Some of the common causes of burn out are:

- Having too much work or too little control over your work

- Having unclear or unrealistic expectations or goals

- Having a lack of recognition, feedback, or reward for your work

- Having a lack of autonomy, creativity, or variety in your work

- Having a conflict between your personal and professional values or roles

- Having a poor work environment or culture that is toxic, competitive, or unsupportive


These factors can create a sense of chronic stress that overwhelms your coping resources and erodes your well-being.


Prevention and Recovery Strategies

Burn out is not inevitable, but preventable and reversible. There are some strategies that you can use to protect yourself from burn out, or to recover from it if you are already experiencing it. Some of these strategies are:

- Set healthy boundaries and limits on your work hours, workload, and availability

- Prioritize and delegate tasks that are less important or urgent

- Communicate your needs and expectations clearly and assertively

- Seek feedback and recognition for your work from yourself and others

- Find meaning and purpose in your work that aligns with your values and passions

- Seek support and connection from your colleagues, friends, family, or professional help

- Practice self-care and wellness habits such as sleep, nutrition, exercise, relaxation, and hobbies

- Take regular breaks and vacations to recharge and refresh yourself


fitness woman


 

My Burnout Solutions


So here is my my burnout solutions: The first thing I did was to step away from social media for a while. I felt like I was spending too much time scrolling, comparing, and stressing over things that didn't really matter. I needed some space to breathe and focus on myself. I also started to swim again, which is something I used to love doing. Swimming is a great way to relax, exercise, and have fun. It makes me feel refreshed and energized. I also stopped binge eating and binge watching Netflix, which were only making me feel worse. Instead, I tried to eat more fruits and vegetables, drink more water, and get enough sleep. These simple habits made a huge difference in how I felt.


I also learned to set boundaries with my work. I realized that work is never-ending, and there is always something more to do or improve. But sometimes, good enough is good enough. I don't have to sacrifice everything else in my life for the sake of work. I can still do a good job without overworking myself or neglecting my family and friends. I learned to say no when I needed to, and to ask for help when I couldn't handle everything alone. I also learned to appreciate the small things in life, like the sunshine, the flowers, the birds, and the laughter of my loved ones.


Burn out is not a sign of weakness or failure, but a signal that something needs to change in your work life. By recognizing the signs of burn out, understanding the causes of burn out, and applying the strategies to prevent or recover from burn out, you can restore your energy, enthusiasm, and effectiveness at work.


I'm not saying that everything is perfect now, or that I don't have any problems or challenges anymore. But I'm saying that I'm happier, healthier, and more balanced than before. I'm listening to my body and my mind, and I'm taking action when they tell me something is wrong. Burnout is a serious issue that affects many people, especially in these stressful times. If you are feeling burned out, please don't ignore it or pretend it's not there. Acknowledge it, and do something about it. You only have one life, one chance to make it meaningful and fulfilling. Don't waste it on things that don't matter or make you unhappy. Take care of yourself, because you deserve it!






 

Hello,I'm Simin Liang, a subconscious rewiring therapist.  

If you tried everything, and it still doesn't work, then it's time to look inside. 


Feel free to join our forum anonymously and share your true feelings, I will offer personalized advice if you love to.


Simin Liang



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