Am I Burned Out?: Get Support From Burnout in Portland, Oregon
Daily life is filled with demands from all sides. Between juggling a career, family, friendships, and everyday responsibilities, it’s not uncommon to feel as though you rarely get a moment to breathe—and that strain can take a toll.
If you find yourself struggling with a lack of motivation, cynicism, and mental and physical exhaustion, you may be wondering, “Am I burned out?”
And, chances are if you’re asking the question, you may already have your answer.
But how do the experts actually define burnout? And if you are burned out, what does recovery look like?
Keep reading for everything you need to know.
What Is Burnout?
While burnout is not an official diagnosis, the American Psychological Association’s Dictionary of Psychology describes burnout as “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes toward oneself and others.”
Burnout typically occurs when an individual is consistently performing at a high level under significant stress and tension, often from extreme and prolonged physical or mental exertion or an overwhelming workload. The individual goes and goes and goes, until they have nothing left to give.
We often observe burnout in people working in service-based roles that are prone to consistently high levels of stress, such as doctors, teachers, medical support staff, or social workers. It is also seen in therapists or counselors doing extensive trauma work with patients.
However, burnout is not only experienced by those working to help others. Athletes who have been consistently pushing themselves too hard without adequate rest can often suffer burnout, as can artists or creatives working all hours of the day and night to meet an important deadline or bring a significant project to life, such as an author publishing a novel.
Additionally, burnout can occur outside of professional life such as for:
A person caring for an ill or aging loved one
New moms
Someone supporting a friend through a traumatic life event
A partner in an unfulfilling or unhealthy relationship
Am I Burned Out? Signs and Symptoms of Burnout
If you’ve felt extra-drained by daily life lately, you might be wondering if you’re experiencing burnout. Here are a few things to look out for:
Apathy
Do you find that the things you once enjoyed no longer bring you the same sense of excitement? Does spending time with friends feel more like an obligation than something you look forward to? Burnout can drain your enthusiasm for hobbies, social connections, and other activities that once felt meaningful. You may find yourself withdrawing from others, feeling disconnected from your work, and struggling to find motivation in your daily life. Over time, this emotional exhaustion can affect both your personal well-being and professional fulfillment.
Excessive Fatigue
When you’re burned out, you may feel physically and mentally exhausted in a way that sleep doesn’t fix. It’s as if you’re constantly running on empty, and this fatigue can affect all aspects of your physical health, from digestive issues to a weakened immune system.
Mood Changes or Swings
Do you feel more emotionally volatile than usual? Do small things set you off, or does your mood seem to switch on a dime? Burnout can cause irritability or even an overall more cynical outlook on life that affects how you feel emotionally as you go about your day.
Headaches
Individuals experiencing burnout often complain of frequent headaches, which can be associated with tension or muscle tightness. Remember: mental health challenges can have physical consequences.
Changes in Sleep
Are you sleeping more or less than usual? Do you find yourself constantly craving a nap, or unable to sleep at all? Burnout can often result in sleep irregularities, which then trickle into other areas of life—like your mood or physical wellbeing.
Difficulty Focusing
Do you feel extra-distracted lately? Is it difficult for you to focus on the task at hand or to stay present within a conversation? The apathy associated with burnout can make it hard to hone your focus, as nothing feels important enough to pay full attention to.
Feelings of Hopelessness
One of the most common traits seen in people experiencing burnout is the overwhelming feeling that their current state will never get better. Often, individuals who are burned out are trying their hardest to keep moving forward and get frustrated when they can’t seem to feel any better. The hopelessness of burnout can overlap with depression, so it’s important to communicate about how you’re feeling with a mental health professional.
How Do I Avoid Burnout?
Avoiding burnout is a proactive task. If you aren’t intentionally setting boundaries and prioritizing your needs, you may find yourself heading down the slippery slope to burnout before realizing it has begun.
To avoid burnout, build healthy, sustainable habits, prioritize self-care, and rest even when you feel like you don’t have time to—arguably, especially when you feel like you don’t have time to.
Basic wellness staples such as a healthy diet, regular hydration, exercise, and getting at least eight hours of sleep nightly go a long way toward preventing burnout. Additionally, it’s important to mindfully take the time to slow down. Engaging in breathing exercises, reading a book before bed instead of scrolling, and eating lunch outside to get some fresh air are all simple ways to prioritize your nervous system and keep burnout at bay.
Is Burnout Recovery Possible?
Absolutely. While burnout may feel endless, it is possible to recover and regain your joy and motivation.
Much of burnout recovery comes down to the same factors that help prevent it—eating well, hydrating, exercising, and getting enough sleep. However, burnout often requires more support than simply building new habits on your own.
A licensed therapist can help you design a life that supports you rather than draining you, coming alongside you to craft strategies that lead to better overall mental health. If a lack of boundaries is contributing to your burnout, your therapist can also help you set boundaries, whether in your professional life, personal life, or both.
Depending on the severity of your burnout, full recovery can take anywhere from a few weeks to many months. However, it’s well worth the hard work to build a lifestyle that you can enjoy and feel fully present in.
Heal From Burnout With the Support of the Compassionate Team at Aspire Psychology
At Aspire Psychology, we know how exhausting it can be to go through the motions of life when you’re experiencing burnout. That’s why our therapists are committed to helping you heal and discover a healthier, more balanced way of managing your responsibilities and relationships.
Ready to take the first step toward a life of freedom? Get started with Aspire today.
