At any given moment, we are likely balancing a variety of commitments pertaining to our personal, social, occupational, and spiritual lives. In a society that values us for our productivity, we often feel compelled to push ourselves beyond our limits and attempt to tackle a plethora of tasks to instill a sense of purpose. For some of us, completing that bonus assignment, signing up to organize the company party, or volunteering to draft a proposal for a new project are associated with desirable outcomes, such as getting extra credit, being praised for our efforts, or simply having something to do. 

Even when tasks are optional rather than obligatory, there may still be pressure – internal or external, actual or perceived – to take on these commitments. If we don’t, we may begin to doubt our abilities or question what others might think of us, something that in itself can evoke sheer distress. So what happens when we take on too much? In many cases, people commonly describe feeling what’s referred to as burnout (Maslach, 2001).

Burnout can be defined as a state of emotional, physical, and mental exhaustion. It can lead to feeling easily overwhelmed, increased irritability and impatience, inability to focus on important tasks, disengaging from activities that you used to enjoy, or letting basic needs like sleep and eating habits fall by the wayside in an attempt to keep up with commitments. 

Sound familiar? If so, you may be experiencing burnout. Burnout manifests itself in different ways and at different times in our lives, and the symptoms listed above are just a few examples. It’s not uncommon for signs of burnout to slip under the radar and to be falsely classified as just being part of “the norm."

Oftentimes, being told “Wow! You do so much” or “I don’t know how you manage it all” is both delivered and interpreted as a compliment, so why should we believe otherwise? Aside from the fact that overloading our schedules can wreak serious havoc on our health (Ahola, Toppinen-Tanner, & Seppänen, 2017), there simply aren’t enough hours in a day to achieve every task on our list. The goal is not to discourage people from engaging in activities, but rather, to find a more balanced way to live our lives and to promote better health and well-being and avoid burnout. 

Here are some tips for coping with burnout and finding balance:

Learn to recognize the signs of burnout in yourself and in your environment

In addition to the symptoms listed above, how do you feel? In what ways do you feel different? The same? Recognizing early signs of burnout can help to prevent more negative consequences resulting from prolonged stress.

Evaluate the significance and contribution of each task or role you’ve taken on

What purpose does each of these tasks or responsibilities serve in your life? Does it serve as merely a line on a resume or does it truly spark your ambition? 

Consider cutting back

Are there any commitments you can let go of or delegate to others? If not, can you take a leave of absence? Allowing yourself time to recharge is crucial for good health and will likely lead to better performance upon your return.

Prioritize

Ask yourself what is realistic (and be as honest with yourself as possible). Learn how and when to say “no”, and decide which tasks can be put aside until a later point in time.

Practice self-care

Revisit the hobbies you’ve abandoned and schedule time for self-care activities on a regular basis (MacKay, 2020). Add a note or reminder to your calendar like you would for any other commitment and stick to it!

Reach out for support

During times of stress, having others around who you can trust and rely on plays a pivotal role in both recovery from and prevention of burnout (MacKay, 2020). Additionally, interacting with loved ones on a regular basis may serve to alleviate some of the discomfort caused by everyday stressors.

If feelings of burnout become overwhelming, know that you’re not alone. Remember that awareness is the first step to positive change and now may be a good time to reach out and seek additional support to get back on track. We’re happy to help!

Written by Chelsea Spagnolo, M.Psy., Candidate, B.Sc. (Hons.)

Edited by Chantal Legere, M.Psy. Candidate, B.A (Hons)

References

Ahola, K., Toppinen-Tanner, S., & Seppänen, J. (2017). Interventions to alleviate burnout symptoms and to support return to work among employees with burnout: Systematic review and meta-analysis. Burnout Research, 4,1-11. doi: https://doi.org/10.1016/j.burn.2017.02.001

MacKay, J. (2020, January 29). How to deal with burnout: Signs, symptoms, and strategies for getting you back on track after burning out [Blog post]. Retrieved from https://blog.rescuetime.com/burnout-syndrom-recovery/

Maslach, C. (2001). Psychology of burnout. International Encyclopedia of the Social & Behavioral Sciences. 1415-1418. doi: https://doi.org/10.1016/B0-08-043076-7/03843-2

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