Burnout is a physical, mental and emotional response to constant levels of high stress combined with a feeling of not being in control.  It usually results in physical and mental fatigue and can include feelings of hopelessness, powerlessness and failure.

Burnout often begins when you feel unable to meet competing demands and become frustrated, pessimistic and dissatisfied.  Some demands are self-imposed (such as having very high expectations of yourself) and some are other-imposed (from family, job or society).

Some stressors most associated with burnout are:

• feeling overworked and under-appreciated
• confusion about expectations and priorities
• too much responsibility at work
• insecurity about layoffs
• overcommitment at home and work

Someone who has high expectations and feels little or not control over his/her ability to meet competing demands is most vulnerable to burnout.

Early Symptoms of Burnout

• Anger at those making demands
• Self-criticism for putting up with demands
• Cynicism and dark humor, negativity
• Feeling besieged
• "Exploding" easily at seemingly small things
• Headaches, sleeplessness, weight changes, chronic fatigue
• Fear of the future
• Increased risk-taking - drinking and gambling

What do I do?

1. Identify the causes of your burnout.  Are they at work, home or elsewhere?  Define how much control you have over the causes.
2. Develop better eating and exercise habits.  Your physical and mental response to stress can play havoc with your life and work.  Learn relaxation skills or consider counseling.  Are you placing too much important on work over other areas of life?
3. Learn to organize your time.  Effective time management is essential in helping you develop control over your work.  Positive ways to defuse or prevent burnout include learning to say "no" without guilt, delegating tasks, taking short breaks and taking time off.
4. Establish realistic, meaningful goals.  This will add direction and focus to your life.  Divide goals into achievable short- and long-term segments.  Create a plan for reaching goals and setting new ones - to give you a sense of purpose.
5. Seek balance in all areas of your life.  Balance is different for each person.  Here are some ideas:

• Spend time with a supportive spouse/partner/family member
• Spend time alone
• Prioritize your goals and values
• Engage in activities that are personally meaningful and rewarding
• Talk to a supervisor about clarifying or changing your job responsibilities
• Consider career counseling
• Take a vacation

To prevent or recover from work burnout, cultivate personal renewal along with physical, mental and emotional balance.  Understand your burnout triggers and develop a sense of mastery and meaning in your work.