Feeling constantly exhausted? Struggling to focus? Feeling irritable, anxious or overwhelmed? Experiencing headaches, stomach issues or muscle tension? Dread doing something that used to excite you? Are there days that you just want to curl up and cry? Neglecting your health? Avoiding friends and family? Feeling emotionally numb?
If you’ve checked off several of the signs above, Shyrea Minton, chair of California State University, Northridge’s Department of Educational Psychology and Counseling, said you may be experiencing burnout.
“Burnout is when you are emotionally exhausted, you’re physically exhausted, you’re mentally exhausted,” said Minton, who teaches in CSUN’s Michael D. Eisner College of Education. “It’s this level of exhaustion that just takes over every aspect of our being. Some individuals think they’re burned out, but what they might actually be experiencing is depression. There are a lot of similarities that exist: the exhaustion, the feeling of complete and total depletion — ‘I can’t do anything.’
“The difference is with burnout, when you rest, when you disengage for a time the symptoms fade and you start to feel better,” she said, “With depression, not amount of rest is helpful.”
If you think you’re experiencing depression, Minton recommended reaching out to a mental health professional.
“Even if you’re just feeling burned out, or if you’re not sure, it’s okay to seek help,” she said. “It’s okay to reach out for support and work with a mental health provider. They will be able to provide you with tools and strategies to deal with what you are experiencing and help you get to the root of what is happening for you.”
If it’s burnout, then Minton suggested taking “a break.”
“Let’s be real, our world seems like its slipping away,” she said. “The news that’s coming internationally, nationally and locally can seem oppressive and emotionally exhausting, and that permeates the climate at home and at work. The first thing we need to do is to acknowledge it. We, as a society, have this mind set of ‘I can’t ask for help, if I say I’m burned out, what does that say about me? Does that equate to some sort of weakness?’
“It’s important that we acknowledge if we are feeling burnout: If we are feeling depleted. If we are feeling empty. If things we used to enjoy, we no longer enjoy,” she continued. “It’s important to recognize that. Sit with that and realize that ‘Hey, maybe something’s happening for me.’ Saying or admitting that you are feeling burnout doesn’t say anything about you, it’s just acknowledging what is happening for you.”
When you get to the point where you “just can’t” anymore, Minton said it’s time to take a break, whether it’s a weeks-long vacation, a three-day weekend or taking a few minutes for yourself throughout the workday.
Minton acknowledged that taking a break can be harder than it seems.
“We, as a society, have this idea that it is selfish take care of oneself. ‘It’s selfish of me to prioritize myself,’” she said. “In actuality, prioritizing yourself is what allows you to remain engaged. If you aren’t prioritizing you, who is going to prioritize you?”
At work, Minton suggested taking a few minutes here and there to walk away from your workstation, your work computer or your desk.
“Just go outside for a few minutes and be in nature. Maybe put on some headphones and listen to some music,” she said. “There are so many things we can do, small things, micro things that can make a huge difference. There’s research to support that making these small efforts can make a difference in your dynamic, how you show up, how you return to the office or your workspace.
“The first step, though, is acknowledging how you’re feeling,” Minton said.