Burnout - How to Identify the Symptoms and Overcome Them

Considering how the last year and a half has played out across the world, the extra workload and mental stress that technology directors and other education IT professionals face has stretched many to their limits. Unsurprisingly, burnout has been a significant issue due to the added stress. According to Mayo Clinic, unaddressed burnout can lead to serious issues like high blood pressure, heart disease and more, so it’s very important to take care of yourself to manage your stress.

Burnout is defined by helpguide.org as a “state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress." Essentially, burnout occurs when you’ve been subjected to high stress for so long that your mind and body eventually buckles under the pressure and you aren’t even able to function in ways that would normally be routine.

Common Signs of Burnout

Everyone can experience burnout differently, but there are some common signs that many people share:

Exhaustion

Irritability

Isolation

Loss of focus

Lack of sleep or altered sleep schedule

Many people, especially those who don’t address the issue, also begin to feel physical symptoms such as muscle aches, headaches, and more.

Overcoming Burnout

Exercise

Taking the time to care for your body properly through exercise has been proven to help reduce stress symptoms. If you aren’t exercising, or have been too overwhelmed to stick to your usual workout routine, start simply. Maybe go on a walk or light job after dinner, hop on your bike and ride around your neighborhood, or take a close look at your schedule to nail down a consistent time that you can block out to exercise.

Set Boundaries

When deciding whether or not to take on extra tasks, take stock of everything you have on your plate. Healthline suggests that you take a step back and look closely at everything that would be expected of you if you were to take on the extra task. If you don’t think that you’ll be able to handle it properly, consider delegating it to someone else. One person can only handle so much, so lean on others to help get everything done.

Sleep and Healthy Diet

Getting proper sleep is essential self care. Not only will it take a physical toll on you, it can also affect your mental capacity and performance. Good sleep paired with a healthy diet, even just making sure that you aren’t eating food that is too bad for you, is really important for a healthy life balance. You’ll be surprised how much better you’ll feel once you get these foundational things under control.

Remember, it's okay to not be okay

Burnout is common, especially these days, so it’s important to remember that you aren’t alone. But there are ways to pull yourself out of the rutt. Don’t be afraid to reach out to those close to you and ask for help.