Have you ever felt exhausted, stressed out, and overwhelmed?
Do you feel trapped by your never-ending work schedule?
You’re not alone. You may be part of what’s known as the “burnout generation.” This term refers to millennials and Gen Zers in particular who are experiencing higher levels of burnout than previous generations. The constant pressure to succeed, paired with the fast-paced and demanding nature of today’s society, has led to a rise in burnout among young adults.
What exactly is burnout? And how can you stop the cycle of overwhelm? In this blog post, we’ll dive into the world of burnout, its symptoms, and techniques to help you thrive and avoid burnout in the future.
What is burnout?
Burnout is a state of chronic stress that leads to physical, mental, and emotional exhaustion. It can occur when you feel overwhelmed and unable to meet your constant demands. Burnout often affects you in high-stress professions or if you have high expectations for yourself.
Symptoms of burnout
Burnout can manifest in various ways, and its symptoms may differ from person to person.
Some common signs of burnout may include:
- Feeling exhausted, even after getting enough sleep
- Struggling to concentrate or make decisions
- Experiencing physical symptoms such as headaches, stomachaches, or muscle tension
- Feeling irritable or moody
- Withdrawing from social activities or relationships
- Engaging in unhealthy coping mechanisms such as excessive alcohol consumption or substance abuse
If you’re experiencing any of these symptoms, it may be a sign that you’re heading towards burnout. It’s essential to recognize these signs and take action to avoid burnout altogether.
How did I get to burnout?
Unsurprisingly, the burnout generation has become more apparent every day. In today’s society, you’re constantly connected and bombarded with information, work, and social pressures. You’re expected to have it all figured out, be successful, and maintain a perfect balance between work and personal life.
Additionally, social media has also contributed to the burnout epidemic. Constant comparison to others’ seemingly “perfect” lives makes it easy to feel like you’re not doing enough or living up to societal standards. All of these factors can lead to higher levels of stress, anxiety, and, ultimately, burnout.
Techniques to stop burnout
Now that we’ve discussed what burnout is and its symptoms, let’s dive into techniques to help you stop the cycle of overwhelm and thrive:
1. Practice self-care
Self-care is essential for maintaining physical, mental, and emotional health. It’s crucial to prioritize self-care activities to reduce stress and prevent burnout.
Typical self-care practices include:
- Reading
- Creativity, like drawing or sewing
- Playing sports
- Taking a hot bath
- Listening to music you like
- Taking a walk in nature
Do you need help creating a self-care routine of your own? Check out our 7-step guide here.
2. Set boundaries
In today’s fast-paced society, it’s easy to constantly be connected and feel like you need to be available 24/7. Setting boundaries is crucial for avoiding burnout. It’s essential to set limits on your work hours, prioritize personal time, and learn to say “no” when necessary.
Common work boundaries are:
- Set specific work hours and stick to them
- Prioritize personal time for rest
- Learn to say “no” if you’re feeling overwhelmed or unable to take on additional tasks
- Disconnect from technology during personal time to avoid constant work notifications and emails.
- Delegate tasks to others if possible
- Communicate openly with your employer about workload and expectations
3. Practice stress management techniques
Stress management is another crucial tool in avoiding burnout. Learning to manage and cope with stress can help you stay balanced and prevent feeling overwhelmed.
Effective stress management techniques include:
- Progressive muscle relaxation (PMR)
- Deep breathing exercises
- Organizing and prioritizing tasks
- Journaling or expressing your thoughts and feelings in a creative way
- Talking to a therapist or trusted friend/family member
4. Seek support
Having a support system that you can turn to when feeling overwhelmed or burnt out is crucial. Reach out to friends and family, or seek professional support from a Makin Wellness therapist specializing in burnout and stress management.
- Lean on friends and family for emotional support
- Consider seeking therapy to learn healthy coping mechanisms for managing stress and burnout
- Join support groups or online communities to connect with others experiencing similar struggles.
Conclusion
Burnout is a prevalent issue, especially among young adults. It’s essential to recognize the signs of burnout and take action to stop the cycle of overwhelm. By practicing self-care, setting boundaries, and seeking support, you can prevent burnout and thrive in today’s fast-paced world.
If you’re overwhelmed and struggling with burnout, know you don’t have to face it alone. At Makin Wellness, our therapists specialize in helping you learn techniques to manage stress better and avoid burnout before it starts.
Are you ready to prioritize your mental health? Contact us at (833)-274-heal or schedule an appointment for online support and guidance on your journey towards a healthier, happier life.
