The Latest Science behind Burnout and Science-Backed Ways to Overcome It
Burnout is truly the bane of the modern workplace. With 89% of workers having experienced it in the previous year, we can safely say that most (if not all) employees will have experienced it at least once before retirement.
What does the latest scientific research say about burnout? And more importantly, if we don’t manage to avoid it, how can we overcome it?
What Is Burnout?
The first issue we come across when dealing with burnout is the challenge of defining it. With at least 142 definitions of the condition and 11 different methods of measuring it, it can be very difficult to even begin to approach the subject.
Let us turn to Christina Maslach, Ph.D. from the University of California, who is considered one of the pioneers of burnout research, for its defining criteria:
Emotional and physical exhaustion
Cynicism related to work
Guilt or blame geared toward yourself
Most commonly, you will feel frustrated with yourself for not being able to perform as well as you need to. Burnout is also linked to cognitive impairment, slowed decision-making, reduced mental agility, as well cardiovascular issues, weight gain, and the worsening of mental health symptoms.
Research has found that burnout also leads to low self-esteem and hopelessness, which naturally lead to underperformance and an additional cycle of guilt, making it very difficult for the sufferer to get back on their feet.
What Causes Burnout?
The most difficult question to answer when it comes to burnout is its exact cause. Exhaustion is one of its core features, and while it is certainly linked to stress, the two conditions differ.
Factors that contribute to the development of burnout include:
A lack of work-life balance
Chronic stress
A lack of support and recognition in the workplace
Increased responsibilities at work
Furthermore, recent research into the condition has pinpointed a lack of sleep as the potential leading cause of burnout. People who don’t have a clear demarcation line between work and sleep are more likely to suffer from impaired sleep and burnout.
Another research study has found that chronic stress impedes the body’s natural sleep-related processes, thus making quality sleep practically impossible for those suffering from burnout. The vicious cycle is then completed by the fact that a lack of sleep makes falling asleep even more difficult and makes burnout much, much worse.
Science-Backed Ways to Overcome Burnout
If you are suffering from burnout (and trust us, we’ve been there; we know how terribly frustrating it is), try implementing some of the following practices.
Improve Your Sleep
Your first order of business should be to start improving your sleep.
Get a better mattress and invest in quality bedding that will keep you cool during the night.
If you have trouble breathing through your nose at night, try using something like mouth strips to improve the quality of your sleep.
Stop looking at screens at least an hour before bedtime.
Write down what you are grateful for that day: it will make you happier.
Reading for as little as six minutes can reduce stress by 68%, so try to make a book a part of your evening routine.
Change Your Diet
Research has found that a diet high in fiber can help you reduce stress and anxiety and consequently reduce the effect of burnout. Try adding some of these fruits to your everyday diet:
Broccoli
Berries
Avocado
Whole grains
Lentils and beans
Also make sure you are eating enough protein, as it can also help reduce your stress and anxiety levels. To make it super easy, grab yourself a protein powder and add it to your oats and smoothies, or have a shake as a snack.
Find Time to Travel
Traveling is one of the best ways to reset your mind. While it may tire out your body, it will be the good kind of tiredness, as opposed to the exhaustion caused by stress and burnout.
Getting to know a new culture can help you get sensory, spiritual, and creative rest, which is vital for helping you combat the effects of burnout.
Travel does not have to be an added worry or expense. With services like Going, you can find cheap deals on flights to almost anywhere in the world, and if you pack light and forget all your tech at home, you can truly recharge your batteries and start recuperating.
Work on Mind Health
While you may feel your brain needs a complete rest, playing mind and memory games can actually be a great way to improve your mental health and stay sharp. The better your brain works, the easier it will tackle everyday tasks, from the mundane to the complex, and you will notice you are feeling much less stressed out.
Pro tip: try playing Scrabble or Words With Friends. It can be a very quick pastime, and you can use online anagram solvers like the ones on UnscambleX to get better at the game, learn new words and make connections you couldn’t previously see.
Calm Your Mind
Research has shown that daydreaming can help improve your cognitive functions and memory. It will calm your brain and make it less reactive, enabling it to cope better with stress and everyday worry.
Actively not doing anything but daydreaming for 15-ish minutes every morning and evening can be enough to transport you to a better emotional and mental state. Consequently, you will find dealing with inevitable speed bumps in life less taxing.
Become Better at What You Do
A somewhat unorthodox approach to combating burnout (and one that comes entirely from personal experience) is getting better at your job.
This does not mean taking on additional tasks and purifying yourself even deeper under a mountain of stress. It means taking time off and setting time aside to improve those skills you find are lacking that most often make you feel inadequate.
Reading industry resources can help you become better at business or marketing, sales, and management. You can thus be armed to calm your burned-out mind by complementing it on what it has achieved.
Get a Plant
People who have a plant in their office reportedly feel 15% less stressed. The effect of green spaces and parks on productivity and stress relief has long ago been established, so the simple addition of a plant friend to your workspace can do wonders to calm you down.
Make sure you see the plant while working, and glance at it every now and then when your mind is active. The effect will not be instantaneous, but you will notice a change in your stress levels over time.
Wrapping Up
Overcoming burnout is a long, demanding process. If you notice the first symptoms creeping in, pause and take notice. What can you do to improve your sleep and boost your overall wellness? What is it about your job that is causing all that stress? What can you change to make sure you’re leading a lifestyle that better suits your physical, emotional, and mental health?