Causes of burnout and how to cope better

The pandemic and work-from-home stress is taking its toll, and leading to burnout among working professions. Deekshaa Athwani, consultant clinical psychologist, Fortis Hospital, Mulund examines the causes of burnout and also guides you on coping better.

Examining the different causes of burnout

Deekshaa shares, “There can be various factors that contribute to burnout. We usually tend to focus on the external factors e.g. task overload, long work hours, toxic environment at work, low pay scale, etc. Yes, these factors do contribute to burnout, but a few factors can be internal as well. The way we think often influences the way we behave and feel. It is often also our behaviour, which can lead to burnout. This behaviour is often rooted to our core beliefs like “I am not enough?” Certain personality traits can also contribute to burnout. For example – Are you a workaholic and often struggle with work-life balance? Are you a people pleaser and can’t say no? Are you a perfectionist? No matter what may be the cause behind burnout, it is necessary to identify how to cope with burnout effectively.

Coping with burnout and surviving it

If you are to emerge a survivor, it’s vital to figure how to cope with burnout better.

Identify the “Why”

The first step is to find the cause of your burnout. What makes you feel overwhelmed, resentful or inattentive? Try to track your triggers to identify a pattern. This will help you determine the root of the problem. Are you over extending yourself or engaging in negative self-talk? Are you over-burdened, and procrastinate or neglect what is important?

Use problem solving

Once you identify your triggers, write down ways you would like to manage or eliminate the factor causing you stress. What is it that you can do at the moment to help reduce the stress? It can be by re–evaluating your priorities, practice positive thinking, politely saying no when you have too much to do. Set goals based on what is more important.

Establish a routine

The major reason behind burnout is when you feel you are losing control over situations. Having a routine gives you a sense of control hence reduces burnout.

Take care of your health

Sleep for six to eight hours. Follow a healthy diet and have some timeout for exercise. Focusing on basic needs helps in reducing stress and lifts your mood.

Stay socially connected

It is important to stay connected with your loved ones and have meaningful social interactions. Share your feelings, and be empathetic and compassionate towards others. This will make you feel socially connected.

Engage in hobbies

Indulge in activities that make you happy. Don’t make it like an additional task, there should be no goal attached to this hobby. Do it because it makes you feel good and relaxed.

Assess your values

It is necessary to be in touch with your values. For e.g. if you are an individual who likes charity and that makes you feel happy and adds purpose to your life, go do it.