How to Detect Emotional Burnout: Hacks for Daily Life

Emotional burnout is a condition when a person feels fatigue, anxiety, irritation and despair that may be caused by constant stress. This condition can occur in people from various spheres of activity.

Causes of Emotional Burnout

Its possible to distinguish some factors of emotional burnout that can lead to a feeling of constant fatigue:

  • Many people often work more than they should, may do work things at home or stay in the office. Therefore, a lack of rest takes a toll on overall health.
  • Low income. If the work isn’t appreciated, it can greatly demotivate the person. Worries about not having enough money for basic needs, entertainment, travel, etc. arise.
  • Conflict situations and a tense atmosphere in the team. If a person has a tense relationship with colleagues, there are frequent quarrels at work with management, subordinates or other employees, it causes stress.
  • Lack of time for personal life. If a person is completely immersed in work and leaves no time for relationships or hobbies, like playing at or just reading a book, it can lead to a sense of loneliness and isolation.
  • Lack of control over one’s own work. If a person isn’t given enough freedom in choosing tasks, approaches and methods of work, it causes a feeling of helplessness and hopelessness.

Causes of emotional burnout syndrome can be different. To determine them, it’s important to analyze your life, the atmosphere at work and at home. Work should not be allowed to take up too much time in your life. For the sake of it you should not sacrifice recreation, relationships with loved ones, entertainment. This can quickly lead you to burnout and a feeling of emptiness.

Signs of Emotional Burnout

Many people are increasingly complaining about burnout. It can be identified by some signs in yourself and your loved ones. If you feel that you have emotional burnout, the symptoms will help you find out if it’s true:

  • Feeling constantly tired. You may feel very tired and lack the energy to complete work tasks.
  • You may feel restless and anxious, which in turn also takes a lot of energy.
  • People in a state of burnout are often impatient, aggressive, and irritable for various reasons.
  • Lack of interest in work and motivation. Some tasks that were interesting before may cause indifference.
  • Deterioration of the quality of work. Often due to burnout, people make mistakes in their work, which affects its quality.
  • Decrease in self-esteem. You may notice yourself doubting your professionalism or other qualities, which makes you sink into self-criticism.
  • A desire to isolate yourself from other people. You may become less and less sociable and avoid contact with people around you.

Burnout may also manifest as headaches, backaches, muscle tension. Not all signs may always show up in emotional burnout, it’s all individual. But in general, people who face this problem feel tired and lack energy, which turns into unwillingness to do anything.

Stages of Emotional Burnout

There are some levels of emotional burnout that can occur sequentially or simultaneously.

Feeling of Unappreciation and Desire to Make More Efforts

The beginning of a burnout is associated with a feeling of unappreciation of one’s work by management and colleagues. At this point, there is a realization that you need to make more effort to be recognized. More intensive work begins, a person can stay in the office after the work day, take things home and load himself/herself with new tasks.

Neglect of Basic Needs

To succeed at work, he begins to sacrifice his needs: sleep, proper nutrition, health and rest. It can also be expressed in the fact that the work begins to take more and more place in life, replacing itself with relationships and social interactions.

Neglect of Social Connections

The above behavior can cause a lot of questions from loved ones or colleagues. But attempts to discuss it are ignored, and there is avoidance of conflict situations. If earlier the person could go out on the weekend, meet with friends, go on a date, all his free time begins to be occupied by work. Unwilling to accept reality, he begins to deny that he has any problems and does not admit them. Then he tends to isolate himself from other people and loses interest in social activities.

Behavioral Changes Become Noticeable to Others

If before, changes in lifestyle and behavior were only noticeable to loved ones, now other people start to see them as well. The person also becomes indifferent to their work and life in general and has no emotions about them.

A Feeling of Emptiness Arises and Burnout Takes Place

At this stage the internal emptiness begins to compensate. This can be alcohol, shopping, binge eating or refusing to eat. Depression begins and there is a feeling of helplessness. There is complete exhaustion and an inability to carry on with one’s work or activities.

It’s important to note that everyone can go through these phases to different degrees and at different times. But if you notice that you are at one of these stages, you should seek help from a specialist or start taking measures to prevent emotional burnout.

Prevention of Emotional Burnout

Psychological emotional burnout can be prevented if you take some measures. The prevention of emotional burnout is a system of measures aimed at preventing the occurrence of this condition. It includes different aspects. Allocate a sufficient amount of time for work, rest and sleep. Establish a clear schedule of work and rest and stick to it, allocate time for vacations and relaxation so as not to overload your body.

You also need to maintain a healthy lifestyle. This includes eating a healthy diet, exercising regularly, drinking alcohol in moderation, and quitting smoking. Learn to manage your emotions and stress so that they do not accumulate and develop into emotional burnout. Focus on personal qualities, to develop self-control, patience, self-confidence, etc.

Maintain social connections, to communicate with friends, colleagues and close people to avoid social isolation. Learn how to plan your time and distribute tasks correctly so as not to overload yourself. Time management techniques that you can learn can help.

Monitor your emotional state on a regular basis and ask a specialist for help at the first signs of a burnout. Prevention of emotional burnout is an important aspect of a healthy way of life and helps maintain a person’s mental health.