Managing Burnout: Signs, Symptoms, and Strategies

Burnout is a psychological phenomenon characterized by physical, emotional, cognitive, and social symptoms. These symptoms can include but are not limited to: loss of energy, helplessness, insomnia, muscle tension, feeling detached, decreased confidence, negative self-talk, low mood, increased irritability, depression/numbness, and social isolation. While burnout is not a formal psychological disorder, it certainly can have a significantly negative psychological and emotional impact. It is critical to recognize and identify symptoms as they arise in order to mitigate the overall toll on mental health and well-being. 

4 Strategies for Managing Burnout

1. Set Realistic Expectations Based on Bandwidth

Work to reset expectations each morning based on the effort and energy you have to offer on that particular day. Not every day will be the same and some days you will have “less fuel in the tank.” Start by assessing your bandwidth and determining how much you have to offer the various people and parts of your life. On days when you experience high levels of fatigue and low energy, make sure you are prioritizing your various responsibilities and using your energy for the most important parts of your life. Matching your effort to your bandwidth can help reduce burnout, as it prevents you from trying to drive a car at 100mph when the gas light is on. At the end of the day, practice asking yourself: What do I need to recharge my battery for tomorrow? 

2. Establish Healthy Self-Care Practices

Self-care is any activity you intentionally engage in to meet your personal needs. Effective self-care depends on your ability to tune in and identify unmet physical, emotional, or social needs. There are various types of self-care categories including but not limited to: 

Physical Self-Care (based on the need to feel strong, empowered and healthy in your physical body)  

• Exercising
• Eating healthy
• Wearing comfortable clothing
• Stepping outside for fresh air or sunlight 

Psychological/Emotional Self-Care (based on the need to reduce emotional burdens of life) 

• Setting boundaries
• Saying no or offering a conditional yes (agreeing to something but with terms that works for you) 
• Understanding that on some days “good enough is good enough”

Social Self-Care (based on the need to feel more connected to others) 

• Calling/texting friends
• Looking at pictures of happy times with important people
• Making plans for quality time and use your support system as needed

3. Be Curious vs. Critical

During moments of high stress, it’s easy to ask, “What’s wrong with me?” as burnout makes it easier to identify the negatives versus the positives in any given situation. Judgement always blocks curiosity and only curiosity can help you uncover how to move forward. Instead, ask yourself, “What do I need?” as this question increases your capacity to self-reflect and can help you see the situation more clearly. This in turn will help you identify the factors leading to burnout and determine actionable next steps to begin shifting out of a low emotional space.   

4. Determine What is in Your Control vs. Out of Your Control and Use Your Energy Accordingly

It’s important to accurately assess the areas of your life where you have real influence. This awareness increases your mental bandwidth and reduces the sense of helplessness that often fuels burnout. Be mindful and curious about where your energy is going. Ask yourself: Is this something I actually have control to change, or is my energy better spent elsewhere? 

When you intentionally reserve your effort for the moments where change is possible, you increase feelings of empowerment. Your sense of agency grows, and you regain a feeling of control over your own life—two key components in preventing and reducing burnout.