Burnout Busters: Why Time Off Is Essential for Long-Term Success

Different industries have started acknowledging and talking about Burnout more in recent years. It is something that affects people worldwide, irrespective of age or gender. 

According to a 2023 survey by McKinsey Health Institute, India ranked amongst the highest burnout rates at 59%. Indian employees also reported the highest level of workplace exhaustion at 62%. These numbers are alarming and force us to pay attention to the gravity of the issue. Burnout is not something that can be neglected or sidelined. Not only does it deplete an individual’s physical and emotional energy, but it also affects the quality of performance and employee efficiency as well. 

In this article, we will explore burnout, how it differs from fatigue or tiredness, and how to prevent it. 

Burnout is chronic fatigue or exhaustion experienced after a prolonged period of stress. Burnout can take a toll on an individual’s physical, emotional, and/or mental energy. 

It is not the same as short-term exhaustion or fatigue one might experience after a hectic day, event, or situation. While experiencing burnout, the individual might face challenges making the smallest of decisions, and simple tasks can easily overwhelm them. This happens because the body and mind do not have enough energy restored to fulfill the environmental demands.

Individuals experiencing burnout may also feel extremely tired and worn out at the beginning of the day, even after a long night's sleep. This is a key factor differentiating burnout from usual tiredness after a hectic day. While fatigue can be overcome in a few days with proper rest, burnout requires a longer duration of care, support, and rest. 

Common signs of burnout:

1. Frequent aches, pains
2. Gastrointestinal problems
3. Frequent irritation and/or anger
4. Frequent breakdowns
5. Feeling restless, fidgety, and unable to slow down
6. Hyperacidity
7. Changes in Blood Pressure 
8. Lack of motivation and focus
9. Appetite is affected (overeating/ undereating). Some might experience emotional eating. 
10. Forgetfulness

How to combat burnout?

Burnout is not something that can be fixed within a day. A chronic period of stress demands a significant period of rest and recovery. The most effective way to combat burnout is to build a lifestyle that minimizes the risk of burnout in the first place. Having a healthy lifestyle ensures having enough resources to restore your energy channels.

Here are some helpful tips to build a lifestyle that minimizes the risk of experiencing burnout:

1. Practicing self-care regularly: Caring for oneself is not a luxury anymore. It is instrumental to your growth, both personal and professional. Self-care is subjective; therefore, everyone’s self-care will look different. If you are wondering how to find out what strategy works for you, ask yourself these 3 questions:

• What makes me feel calm and connected to myself?
• What is my idea of relaxation at the end of a hectic day?
• How do I want to conclude my every day?

These questions can offer you valuable insight into building a sustainable self-care routine for yourself. 

2. Take care of your emotional needs: Our minds and bodies are constantly sending us signals. These are the guiding lights that we need to follow. If your body is tired, it requires rest. Similarly, if you’re feeling emotionally overwhelmed, you need emotional rest, and thus, it is helpful to take some time off and process your emotions. Try to get in touch with your emotions as frequently as you can. You can do this by journaling, talking to your loved ones about your feelings, or speaking to a counselor. 
3. Seek professional support: People continue to go to the gym even when they are healthy to ensure their fitness level is maintained. Similarly, one can seek professional help even when nothing is significantly wrong. Your therapist offers you a safe and non-judgmental healing space where you can express your emotions and thoughts most authentically. Therapy can also help you learn effective coping strategies and process your emotions more healthily. A psychologist is trained in identifying early signs of mental health challenges and working on them proactively to mitigate the harm. 
4. Take mandatory breaks: Mandatory time off ensures that the chronic stress doesn’t get piled up. These breaks are necessary for your mind and body to refuel the energy before taking on the next task. You can treat these breaks as an important ‘reset’. The breaks are more meaningful because you can use them to get in touch with your emotions, re-prioritize values, focus on your physical and mental health, and practice a healthy work-life balance. 
5. Slow down: Being constantly busy and multitasking can take your attention away from everyday things or small things that create a big impact. Every once in a while, could you slow down and do things mindfully? Mindfulness can calm your mind, refuel your energy resources, and, most importantly, regulate your nervous system. 

FAQs

How to practice time off during a typical, hectic working day?

Taking an hour off may not always be possible when you are working. During such times, you can practice deep breathing, write down your thoughts on a piece of paper, take a short walk, listen to calming audio, or simply sit with your eyes closed while focusing on your breath. These are simple techniques that can get you in touch with your mind and body and offer a much-needed break.