Burnout: how to recognise the signs and get back to wellness

Burnout is a word that’s bounced around a lot these days, but how is it different from general anxiety, how does it impact uni students, and how can you avoid it if you think you’re at risk? We asked an expert about the key warning signs, and the best steps to take towards better mental health.  
 
Most of us experience it from time to time – that feeling of being beyond exhausted after a long and particularly tough day (or week) at uni or work.  
 
But what if that feeling just isn’t going away, even after you’ve had some chill time?  
 
It might be burnout – and it can strike no matter your age or life stage. We asked MAS Member and Auckland-based psychotherapist, Kyle MacDonald, for the lowdown on burnout, and what to do if you find yourself running on empty. 

What is burnout?  

Far from just a fancy buzzword, burnout can have a profound impact on your quality of life.  
 
“Burnout can be a way of describing that feeling of being exhausted to the point where resting doesn’t make you feel better,” says Kyle. “It’s emotional exhaustion.  
 
“What can make burnout distinct from anxiety or depression, is that with burnout, it’s really clear what the reason is – we’re overworked. We’re overworked from studying, working, or whatever it might be that’s going on in our lives.” 
 
Although burnout isn’t a medically defined term, Kyle says people instinctively know what it means. It’s a gut feeling. 
 
“In simple terms, it’s struggling under chronic stress and feeling like there’s nothing left in the tank.” 

What factors might lead to burnout? 

Kyle says burnout can come on gradually or quickly, and certain things like your course of study, job, or previous medical history, can put you at higher risk. Here are some of the potential triggers to look out for:  

You’re feeling overstretched 

“With medical school for example, it’s a really arduous experience and in a way, it's designed to be like that. The thing with that though, is when you’re already operating at 95% capacity just to keep up with your studies, it doesn’t take much to knock you over. 
 
“So it’s about recognising that when it’s exam time or maybe a particularly difficult rotation, we have to orient the rest of our life to support us to do the hard thing. But when the rest of our life is out of balance or out of kilter, that’s when we can run into trouble.”  

You’re not looking after yourself  

We can manage for a while on not enough sleep and a poor diet, particularly when we’re young – but the reality is we can’t do that for very long. It may seem obvious, but when we’re in the middle of a difficult time it can be hard to step back and address that. 

You’re facing high expectations (from others, or yourself) 

“Some professions or courses of study require an unrelenting and consistently high level of performance, where you’re expected to be top of your game, and this can put a lot of pressure on people,” says Kyle. “High expectations can also be self-imposed. Burnout often affects people who are perfectionists...they struggle to let things go, or let things be ‘good enough’.” 

You’re in a rough patch in life 

People who have a history of depression or anxiety are sometimes more at risk of burnout, but it’s also about recognising if you have other big things going on like a relationship breakdown, dealing with grief or big life adjustments. It’s about recognising that we have to be flexible depending on what’s happening in our life.

Some early signs and symptoms 

• Chronic exhaustion and feeling that you can never get enough rest (even after a good night’s sleep). 
• Starting to feel cynical about your course of study or job – that it no longer holds the same personal meaning or satisfaction for you. 
• Generally feeling less capable in what you do – you struggle to engage with or complete tasks. 
• Changes to eating or sleeping patterns, or issues with study or work keeping you awake at night. 
• General lethargy or a slowing of physical activity. 
• Increased alcohol intake in response to stress. 
• Conflict or irritability with your partner, friends or family. 
• Withdrawing from social contact, less interest in being around others.   

Strategies to turn things around 

Focus on the basics 

Kyle says the first step is to apply “all the boring stuff that everybody knows by now” – things like getting regular exercise, eating well, getting enough sleep and reducing alcohol. “If you’re stuck in burnout, the first step will be to take care of the basics and get you activated again. Start wherever we are, and it might be as simple as walking around the block. From there, you can look at strategies for making the necessary changes in your life.” 

Make time to switch off from study and work

Do something completely different. Run up a mountain, go watch a movie, whatever it might be to psychologically and emotionally get out of the study or work space. It doesn't have to be a lot but does have to be something. 

Give yourself a break 

“I’m a big fan of taking mental health days. Sometimes in the short-term the best thing we can do is crawl back under the duvet for a day or two.” 

Share your thoughts

 “The most important thing is to start talking,” Kyle says. “Chat with a trusted friend or family member about how you’re feeling. We can’t solve the problem unless we’re talking out loud about what it is, ideally to people who can either support us or help us solve the problem. It can be really helpful to chat with a lecturer or tutor about what you’re experiencing too, and seeing what support options are available.” 

Take a flexible and long-term approach 

“I think increasingly, institutions are understanding that supporting people to complete studies is better than failing people because their lives are getting in the way of study. It’s really hard to see this when you’re in your 20s, but taking an extra year to finish a course is really not that big of a deal. Often there’s that perfectionism or a sense that being flexible is somehow a failing, but it can be about stepping back and looking at the bigger picture.”