Burnout is not a medical diagnosis. The APA Dictionary of Psychology defines it as “physical, emotional, or mental exhaustion, accompanied by decreased motivation, lowered performance, and negative attitudes toward oneself and others.” The following key symptoms to watch for when identifying job burnout are based on information from the Mayo Clinic and the CDC.
Signs of Stress and Burnout
- Cynicism, questioning the value of one’s work
- Lack of enthusiasm or trouble starting one’s day
- Detachment, feeling removed from one’s work and fellow employees
- Trouble focusing, difficulty concentrating
- Doubting one’s skills and abilities
- Using food, drugs, or alcohol to feel better or numb pain
- Changing sleeping habits (Not sleeping well or sleeping in excess)
- Headaches, stomach or bowel problems, or other physical ailments with no known cause
- Anger or irritability
Tips to Improve Well-Being
- Talk to your employer See if you can make changes to alleviate some of your workload or change your schedule, set realistic goals, or look for a better-fitting position.
- Seek Support Talk to co-workers, friends, or loved ones. Take advantage of an employee assistance program.
- Get Active Yoga, meditation, or breathing exercises can help calm you down. Cardiovascular activity and weight training can help relieve tension.
- Sleep Regular, adequate sleep restores well-being and protects your health.
- Go Outside Research shows a correlation between being outside and an improved mood.
- Mindfulness Be aware of your physical and mental state and be responsive to your needs.
- New Hobby Consider starting a new hobby or activity that can take your mind off work and possibly introduce you to a new friend or community.
As a healthcare worker, managing stress and preventing burnout is not just about improving job performance—it’s about safeguarding your long-term health and well-being. By integrating self-care practices, setting healthy boundaries, and seeking support when needed, you can create a more sustainable and fulfilling career. Remember, caring for yourself is not a luxury but a necessity. Prioritizing your mental and physical health enables you to show up for your patients, your loved ones, and, most importantly, yourself. In a profession built on compassion for others, don’t forget to extend that same compassion inward.