Beat the Burnout: Stay Energised, Stay Inspired and Stay Positive!
Have you ever felt like the day would never end, no matter how long you worked?
Do you find yourself perpetually exhausted, even if you eat regularly or guzzle down cup after cup of coffee?
Have you secretly hoped the sun wouldn’t rise the next morning, just so you could snatch a few more hours, or even days, of sleep?
Is focusing on the task at hand a challenge, with your attention and concentration constantly waning?
Do self-doubt, internal criticism, and waning confidence levels seem like constant companions?
If these scenarios resonate with you, you’re not alone.
While I wasn’t aware of the “medical” term or how to categorize these symptoms at the time, there were days I felt down and depressed. Beaten and worn.
It was not just blues.
It was a profound sense of feeling overwhelmed and disconnected.
Looking back, I can now recognize these symptoms as clear indicators of what we commonly refer to as “burnout.”
It’s an experience that, while deeply personal, is unfortunately all too common in professions (not just software I guess) that demand consistent high performance and long hours, like software engineering.
Understanding these feelings and their root causes has been a journey in itself. It’s one I believe many can relate to with no doubt.
If these scenarios resonate with you, you’re not alone.
You are not alone!
Many people experience phases where they feel overwhelmed, drained, and disconnected from their daily routines.
It’s essential to recognize these feelings and understand their underlying causes.
Such continuous experiences might point to a deeper state of emotional, physical, and mental fatigue. The experiences are worth exploring and addressing than hanging them in air.
Let’s journey together through this topic and uncover what could be at its core.
Burnout
In the fast-paced world we live in, burnout is becoming an increasingly common phenomenon.
Nope, it’s not a temporary issue that might disappear overnight. I can promise you that it is not something that would go away instantly.
It’s more than just temporary exhaustion.
It’s a deep-seated sense of physical and emotional depletion.
Understanding the signs, causes, and ways to overcome burnout is essential for our well-being.
Top Symptoms of Burnout
While I can say there may be a dozen or more symptoms of burnoout, I think the following ones make up to be be top ones:
Emotional Exhaustion
In my view, this is more often than not the first noticeable sign of burnout. It’s the first tangible sign that something isn’t right.
During my phases of burnout, I couldn’t even speak to my wife, my son, my family. Complete shutdown.
This is more than just a simple “I’m tired” feeling at the end of a long day. (I still remember how many times I used to utter those words of “I’m tired” to my family!!).
It’s a pervasive feeling of being overextended and depleted of one’s emotional resources. Too drained to face another day.
Emotional exhaustion is one of the most common pillars of burnout.
It’s a deep-seated and chronic sense of being emotionally overdrawn.
Reduced Performance
Reduced performance is another hallmark sign of burnout.
Not meeting set targets or benchmarks is a sure result of this. Decline in the quality and efficiency of my work was clearly seen.
Think of a car that’s always run smoothly.
However, over time, without proper maintenance, the engine starts stuttering. It starts to fall apart. The smooth ride becomes a bumpy journey.
Tasks that once seemed routine now feel insurmountable. This results in decreased productivity and a noticeable decline in enthusiasm and creativity.
At times I stopped suggesting new ideas. Stopped volunteering for projects . All went through the window. Became a backbencher in the background, contributing minimally.
The thrill or excitement of starting a new project felt burdensome.
Physical Symptoms
Well, while I struggled with productivity and metal being, the other side of the coin is the physical inabilities.
Burnout has very tangible physical manifestations. Once must consider it to be a testament to the intricate relationship between mind and body.
The window plant consistently deprived of water and sunlight will wither away. It loses life, wilts, fades awas, becomes dry and eventually gone.
When we are continually exposed to stress and emotional strain without adequate relief, our body shuts down!
Persistent fatigue, frequent headaches, digestive issues, and changes in sleep patterns can all indicate burnout.
No matter how much sleep one gets, there is an ever-present feeling of tiredness and tiresomeness and exhaustion. Menial tasks (washing dishes, spending time with family etc) might feel like running a marathon.
Cynicism and Detachment
One of the more subtle aspects of burnout is the growing sense of cynicism . And detachment from work.
What began as a minor irritation will snowball into a profound sense of frustration, distress and detachment.
This leads to feelings of negativity.
Negativity broods ill in us.
Although I don’t claim to be an expert on the topic, reflecting on my past experiences suggests several distinct causes that could lead to burnout.
Causes of Burnout
While I do recognise a plethora of causes when identifying the causes of burnout, I summarised a few of them below.
Unmanageable Workloads
Consistently heavy workloads with unrealistic expectations or deadlines can contribute to burnout.
One of the leading contributors to burnout in many professions is an unmanageable workload, in my view.
The feeling of drowning in tasks with no respite in sight can significantly erode one’s mental and emotional well-being.
Continually operating under high-pressure situations is a sure cause of stressed life. Not taking adequate breaks or having downtime can lead to a rapid burnout.
Remember — stress accumulates. In some cases it compounds.
Lack of Control
Sometimes, when you are a pawn and have no power, that could lead to a frustated work environment and thus leading to withdrawn.
Having autonomy and control over our own tasks and environment is linked to job satisfaction.
However, when we feel we can’t control the taks and are just cogs in a machine, we will go through significant stress.
A feeling that you have no say in your work environment can lead to heightened stress.
Insufficient Rewards and No Supportive Workplace
Rewards, both tangible and intangible, serve as key motivators in our professional journey. They’re the acknowledgment of our efforts, dedication, and accomplishments.
Not just monetary rewards, but social recognition, or a sense of accomplishment is also important.
Feeling undervalued can become a catalyst to burnout.
An unsupportive workplace lets us down and creates a feeling of isolation. I will amplify feelings of stress and exhaustion.
Advice and Solutions
Again, I’m no expert in this field — so not necessarily the solutions I pour out here will help you. However, there’s not harm in trying.
Self-awareness
One of the things I started doing was sitting on the sofa for a little longer amongst family members. I just sat there for few days not even talking or watching TV.
Slowly I started making an effort to get invove in the family. I think having self awareness about the feeling is important.
So, try making it a habit to periodically assess how you’re feeling. As they say — assess your stress levels.
Spotting the early signs can prevent deeper burnout.
It’s okay to say ‘NO’
It’s okay to say ‘no.’
And it is okay to say ‘no’.
And it really is okay to say ‘no’
We always get into the habit of pleasing others — and unfortunately taking more burden by not saying no.
Also, try setting clear boundaries between work and personal time. After the pandemic, as the laptop is arms way, we may tend to open it up without even thinking that we are entering the ‘work’ zone when around family.
We are misusing the convenience and comfort.
Seek Support
Talk to someone you trust about how you’re feeling — whether it’s a friend, family member, or therapist. While I never been to a therapist, I know few of my friends have been there. Find what works best.
I found (after initial seclusion) talkign to family helped me.
Ensure you get adequate sleep and recovery. Engage in regular physical activity; go for walks; do a dog run. Play tennis with your neighbour. Swim.
And don’t forget to take time off when needed.
Consider what truly matters in your life and prioritize those things.
It might be time to reconsider or adjust your current job, tasks, or commitments — if you think that’s a great cause for your burnout!
Burnout is a multi-faceted issue that requires awareness. That requires understanding and preventive measures.
By recognizing the signs early and understanding the root causes, we can surely combat navigate burnout.
