7 Signs That Show You’re Experiencing Burnout at the End of the Year | Safe and Sound
Increased workload, pressure to meet year-end targets, and preparations for the new year are causing many people to experience burnout. According to psychologists, burnout not only affects work performance but also has serious consequences for mental and physical health. So how can you recognize if you're experiencing this? Below are some signs of burnout that you shouldn't ignore.
Phi Thuy Linh | Bachelor of Public Health – Application of Safe and Sound Mental Health Care
Institute of Applied Medical Technology
1. Always feeling tired and exhausted even after resting.
One of the most noticeable signs of burnout is persistent fatigue. You might get 7-8 hours of sleep each night but still wake up feeling sluggish and lacking the energy to start the day. This fatigue isn't limited to physical exhaustion; it extends to your mental state, leaving you demotivated and uninterested in your work.
Always feeling tired even after resting.
According to psychologists, this condition occurs when the body and brain are overworked for a long period without adequate rest. If left untreated, this fatigue can lead to severe exhaustion, affecting long-term health.
2. Poor quality sleep
Despite feeling tired, many people with burnout experience difficulty falling asleep, insomnia, or poor sleep quality. You might toss and turn all night or wake up in the middle of the night and be unable to fall back asleep. Prolonged poor sleep quality further depletes your energy and can easily lead to a negative cycle.
Psychologists advise that poor sleep not only reduces work performance but also weakens the immune system, making you more susceptible to common illnesses such as colds, headaches, or digestive problems during the holiday season.
3. Easily irritable and impatient.
Burnout is often accompanied by negative changes in emotions. You might become irritable and impatient with colleagues, family, and friends for no apparent reason. Even small things can make you upset or angry.
According to psychologists, this condition stems from the brain being constantly stimulated by stress, leading to difficulty controlling emotions. This not only affects personal relationships but also increases the risk of conflict in your workplace.
4. Lack of focus and decreased work performance.
Do you frequently forget tasks, take longer to complete work, or easily make mistakes on simple tasks? These could be signs that you are experiencing burnout.
Psychologists believe that prolonged stress impairs the brain's ability to concentrate and process information effectively. This reduces work productivity and directly impacts year-end work results – a time when everyone wants to perform at their best to end the year on a high note.
See also: How to recover from occupational burnout?
5. Feelings of emptiness and depression.
A feeling of disillusionment with everything around you.
One of the most serious signs of burnout is a feeling of emptiness and apathy towards everything around you. You may lose interest in work you once loved, and even recreational activities may no longer bring you joy.
According to psychologists, this situation can lead to depression if not addressed promptly. Losing meaning and joy in life can cause you to fall into a negative state, making it difficult to regain motivation to continue.
6. Fear of social interaction, desire to distance oneself from others.
Burnout not only affects your emotions but also makes you distant and indifferent to those around you. You tend to avoid communication, refuse to participate in group activities, including year-end gatherings.
Psychologists suggest this stems from feelings of exhaustion and an unwillingness to dedicate more energy to social interaction. However, self-isolation further increases the risk of depression and exacerbates burnout.
7. Financial stress and social expectations
The end of the year often brings financial pressure from shopping, preparing Tet gifts, and other unexpected expenses. Along with that comes the expectation of balancing work, family, and social relationships. This stress can easily lead to burnout if not managed well.
According to psychologists, financial pressure and social expectations are two major factors that cause many people to experience burnout at the end of the year. To reduce this pressure, you need to learn how to manage your spending and adjust your expectations appropriately.
8. How to overcome year-end burnout?
To overcome burnout, mental health professionals recommend taking the following measures:
- Create a clear work plan: Break down tasks into smaller parts and prioritize the most important ones to avoid feeling overwhelmed.
- Take time to rest: Even if you're busy, dedicate 1-2 days each week to completely relax, get away from work, and focus on leisure activities or spending time with family to recharge your energy.
- Learn to say "no": Don't take on too much work or responsibility that is beyond your capabilities.
- Seek support: Share tasks with colleagues or ask for help from family and friends.
- Practice self-care: Exercise, eat healthily, and engage in activities that promote mental relaxation, such as meditation or yoga.
Seek professional help: If burnout becomes severe, don't hesitate to seek support from mental health professionals for timely advice and assistance.
Recognizing and properly managing burnout not only helps you end the year on a high note but also prepares you mentally and physically for new beginnings. Listen to your body and mind to avoid exhaustion during the busy year-end period.
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