Stress is a part of life, but burnout doesn’t have to be

by
Look for the signs of burnout syndrome 2:22

Raleigh, North Carolina (CNN) – A record number of Americans he quit his job this year. More than 40% of workers presumably they are thinking to do the same. After 18 months of social unrest, the workers are exhausted.

“The last year and a half has had a huge effect on burnout, stress, and depression around the world, really, and that’s why we’re not the same,” says Jeanie Chang, a North Carolina licensed marriage and family therapist. . “This is a world that has changed, a different workplace.”

While the concept existed before the pandemic, the World Health Organization recognized job burnout as a legitimate medical diagnosis in 2019. Research found that it has shot up in the age of face masks, distancing and working from home.

Chang enjoys watching Korean dramas with her husband, Jonathan, to manage stress. “Escapism is necessary sometimes,” he explains. “It’s not bad. It’s all about moderation.”

No one is immune

As millions of workers are discovering, burnout can happen to anyone. “No one is immune,” says Chang.

Burnout can come from not feeling valued at work, such as not being considered for a promotion, Chang adds. It can arise from overwork, not having clear limits, and aggravated by pressures at home, especially in the case of parents and caregivers. It can even stem from indirect trauma, such as emotionally strained news stories.

In his practice, Chang said he often sees the ravages of microaggressions and emotional work that is draining his patients of color.

“Marginalized communities are more affected,” Chang said, “because their narratives are not always validated.”

Culture can also play a role in burnout. Growing up in a culture reluctant to address mental health, Chang tried unsuccessfully to ignore the stresses of his fast-paced journalism job in his early 20s. “You can love what you do, but suffer from burnout because you are not managing stress effectively,” Chang said. In the end he had to leave the sector.

During an especially stressful time, Chang ignored a medical problem that led to hearing loss. She cautions that neglecting mental health problems can lead to physical health problems as well.

Stress vs. exhaustion

Although stress is an everyday part of the human experience, burnout doesn’t have to be, says Chang. It’s normal for stress to make you feel overwhelmed. But that emotional response is a key differentiating factor, he said.

“Burnout is very different from stress,” Chang said. “It is when you feel disappointed, disappointed, and the term is ‘dull’, when you are emotionally flat. There is nothing to bother you anymore.”

You can lose interest in the things you used to enjoy. Daily functioning may be affected. You may question everything. Others can recognize changes in your personality.

Burnout can resemble depression or appear at the same time, which is why Chang believes it is important to seek professional help if you perceive warning signs.

Chang plays tennis with his family to have fun and unwind. When it comes to spending quality time with loved ones, Chang says, “You have to be purposeful about it. It’s easy to overlook.”

There is no one-size-fits-all solution

Left unchecked, exhaustion can wreak havoc on the body. A 2020 study links exhaustion to atrial fibrillation, the leading cause of heart attack in the United States. Chang said he suffered from sinus infections and pneumonia for months after his own experiences with exhaustion.

That is why it is so important to detect burnout early, or to prevent it directly. But Chang cautions that there is no one-size-fits-all solution to individual recovery. While some workers may need a temporary rest of your job, others may need to leave their role or change sectors.

“Burnout can take years to come. And then burnout can disappear just as quickly if you change sectors once. But it can also take years to get over it,” explains Chang, noting that it took her several months. “It is different for each person.”

Chang says her mini Goldendoodle not only helped her cope with the pandemic, but also fostered a deeper connection with her children.

Manage daily stress

Learning to manage stress on a daily basis is critical, says Chang. The first step is to validate how you feel and why. Learning to spot triggers and limits will help you have a sense of control.

Also think about the things that excite you in life and try to make them a daily habit. For Chang, it’s about watching K-dramas (Korean TV shows), going out for walks, spending time with his family, and playing with his mini goldendoodle puppy. She believes these activities helped her avoid burnout after a particularly hectic time earlier this year.

“You can develop your own resilience every day,” says Chang. “We all have resilience. We have to work hard to build it. And that’s the process to prevent burnout.”