A lot of people experience symptoms that indicate they may not feel like their typical selves or that something is just not right. When it comes to our work at UT and the combined many roles we hold in our personal lives (i.e., brother, sister, mother, father, dog mom, cat dad, plant waterer, mentor, pastor, etc.), burnout may emerge as a real, but somewhat unknown, phenomenon. Being constantly “on” is not what our bodies were meant to endure. Knowing how to recognize the physiological signs of burnout is the first step in remediating and maintaining a more balanced and healthier lifestyle.
“For me, it helps to get a good night’s sleep and start the next morning and try not to make any decisions when you’re really tired. Sometimes, it helps to just take the night off and you’ll be more fresh and clear-minded the next day.” – Randy Boyd
Here are just a few of the many symptoms of Burnout:
– Headaches and muscle aches – Upset stomach – Fatigue – Anxiety – Irritability- Lack of focus – Changes in diet and eating habits – Angry outbursts – Social withdrawal and isolation
Other common signs and symptoms include:
Loss of energy, Behavioral changes, Self-doubt, Dips in motivation, inspiration, and attention, Loss of excitement, and Physical symptoms (see below)
Physical Symptoms may include:
Rapid pulse, Fatigue, Weakness and dizziness, Weight changes, Insomnia or increased sleep, Reduced resistance to infection, Memory problems, Gastrointestinal issues
Emotional / Psychological Changes may include:
Apathy, Frustration, Anxiety, Depression, Irritability, Hopelessness, Concentration difficulties, Alienation, Isolation, and Doubting one’s values or beliefs.
Strategies to remediate feelings of burnout include: (not an all-inclusive list)
- Early recognition of burnout and related risks (know what to look for / become aware)
- Cultivate ability to self-reflect (take the time every day or week to assess your functionality at work and even at home)
- Complete a periodic assessment and realignment of goals, skills, and work passions (people typically do this twice per year. The first is for New Year’s Resolutions, and the second is perhaps during their Annual Performance Evaluation!)
- Exercise regularly (If you make the time and plan it on your calendar – even a 15-minute walk during lunch – it will happen. Little bits add up!)
- Eat well-balanced meals (nutrient dense, not filler food or fluff)
- Get adequate sleep (As Randy Boyd mentioned above. Also, set a good time to get to sleep nightly to plan and ensure you get adequate rest and relaxation).
- Build up our professional and personal support system (Socialize! Take advantage of department and Be Well social events: See Events Page HERE).
- Take Be well Breaks! (Contact Be Well for Be Well Door Hangers and other goodies)
Caprino (2024) suggested the following four strategies to manage burnout: 1) Gain greater awareness to have greater choice (like recognition / awareness mentioned above); 2) Tap into the unique language of your body and what it’s trying to tell you (know your body); 3) Take the reigns over what you can control and build stronger boundaries (it’s okay to say “No” sometimes and protect your time); and 4) Build a robust support community to help (socialize).
References:
Caprino, K. (2024, March 23). What does burnout feel like? Forbes. https://www.forbes.com/sites/kathycaprino/2024/03/23/what-does-burnout-feel-like/