Easy Ways to Deal With Burnout 

Easy Ways to Deal With Burnout 
Easy Ways to Deal With Burnout 


Burnout isn’t an ordinary fatigue, but a real existing diagnosis. Any person can face it, but on the average, women are more often overworked because of work, more tired from home affairs and bringing up children. How to find the signs of emotional burnout, what can be the reasons and why this problem should not be left unresolved?

Emotional burnout is a psychological overwork that is expressed by the loss of interest in life, both personal and professional. It’s caused by the fact that a person gets much less emotions that give a resource, than emotions that take away energy.

People who are responsible for the lives and health of others who are weaker suffer from such overwork more often. These are doctors, educators, teachers, professionals of helping professions, employees of law enforcement agencies.

Furthermore, parents are at risk because their direct duty is to constantly “keep their hand on the pulse” and be responsible for their children 24 hours a day without vacations, vacations, or paychecks.

Swedish researcher Annika Norberg studied the peculiarities of emotional burnout in fathers and mothers. She found out that child-parent relationships take more energy from women than from men.

Moreover, women burn out faster not only in the family sphere but also in the professional sphere.

This is the conclusion reached by scientists of the University of Montreal. Over 4 years, they studied the psychological characteristics of 2,026 people (half of them are women).

It turned out that women more often experience disappointment in their work and aren’t satisfied with its results, which leads to emotional exhaustion.

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Emotional burnout is not fatigue or a bad mood. It’s an official diagnosis that is registered in the International Classification of Diseases under the code QD85 and is considered a factor that affects health.

It affects the cardiovascular and reproductive systems, respiratory organs, gastrointestinal tract, hormonal background, mental state.

Signs of Emotional Burnout

  • You do not experience positive emotions. You are not happy even with the things that used to lift your spirits one hundred percent. You feel unsatisfied, even while betting on football or working out.
  • You do not feel the “taste of life”: you no longer remember how to enjoy and feel pleasure from small things.
  • Everything around you is irritating.
  • You feel unreasonable discomfort and anxiety.
  • It’s difficult to wake up in the morning, there is a feeling of wild fatigue.
  • You feel completely indifferent to what is happening around you.
  • You are not touched by the problems of loved ones, you have no pity and sympathy for them, and become more cynical.
  • Your only desire is to be alone, that no one touched or twitched.
  • It seems to you that no one but you is capable of solving a problem or accomplishing some task.
  • You have no desires: not global ones, not even the smallest ones.
  • You feel stuck and do not see a way out of the situation. It seems that it won’t get any better.

Causes of Burnout and How to Deal With Them


In most cases, burnout is caused by a monotonous process in which all tasks are familiar and no longer interesting. The brain performs the same activity over and over again without building new neural connections. Routine work does not evoke positive emotions, and a person does not get satisfaction from its results.

But constant strenuous mental work also leads to emotional exhaustion: the brain wastes all the energy on solving non-standard tasks.

What to Do

First, you need additional sources from which you can draw resources. If your professional activity lacks creativity, it’s important to find an activity for the soul. A hobby helps to restore energy and relax.

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Secondly, it’s important to separate the work from your personal life and be sure to give yourself a break. If you spend all day actively solving professional problems, then outside the office to disconnect from them.

Especially often the boundaries between work and personal time are erased in those who work remotely and use every free minute for this, including at night.

In such situations, work time should be clearly regulated according to the family regimen, otherwise there will be a feeling of smearing the day.


The strain of professional work is compensated by a salary. But we are not paid for our daily domestic work, and sometimes we are not even thanked. And the most unpleasant thing is that the results of this work quickly go to zero.

Cleaning, cooking, laundry, ironing, and grocery shopping are activities that take up the remaining energy and time after work.

But dinner is immediately eaten, dishes become dirty again, dust returns to its place, and yesterday’s ironed laundry turns into a shapeless mountain today.

The process is endless and exhausting, especially if you do it all alone.

What to Do

There is no getting away from household chores. But they can be minimized and delegated. Let each member of the family have their own fixed duties (even small children). Pulling everything on yourself isn’t the best solution.

We are often hampered by the fear that no one will do the task better. But it’s not so bad if the child sweeps the floor somehow, or the husband washes the dishes and forgets about the frying pan – it’s much worse if you’re exhausted trying to do everything.

Perfectionism is a hindrance in the home: sometimes it makes a woman not a super-housewife, but a nervous, exhausted servant.


Stereotypes impose on women the desire to manage everything and everywhere: to be an excellent worker, a caring mother, a model wife and mistress, and an interesting and goal-oriented person. To be the best and irreplaceable.

And many do believe that it’s possible to combine a lot of roles and still perform them perfectly. Because we see such perfect and all-successful women in movies, TV shows, and social media.

They stir soup with one hand and rock the baby with the other, while simultaneously exercising and holding a work meeting. And all with an easy smile.

And when we can not conform to this picture – we get upset and blame ourselves for weakness and laziness.

What to Do

Accept the fact that it’s impossible to be a business woman, a chef, a housemaid of the highest class, an excellent teacher and teacher, a fitness model, a passionate liberated lover and a self-developed person at the same time.

Every woman has an area in which she is a pro. So can you channel all your irrepressible energy there? And in the other areas, you can just be good. Or even not so good.

Sleep Deprivation

To maintain physical and mental health, a person needs 8 hours of uninterrupted sleep at night. For quality sleep it is desirable to go to bed at 22-23 hours and wake up early, before 7 am. And if obligations make you wake up at dawn, in the evening you want to postpone going to bed as long as possible to “live for yourself”.

Nevertheless, sleep is one of the main helpers in the fight against emotional burnout. Lack of night rest negatively influences the nervous, hormonal, cardiovascular systems.

What to Do

Get enough sleep, no matter how banal it may sound. Try to go to bed before 11 p.m., ventilate and humidify the room, curtain the windows with blackout curtains, turn off all gadgets.

No matter how much you want to watch a soap opera at night, or to flip through your social networking feeds to relieve your brain, it’s better to overcome this desire and spend the free time sleeping.

Let it be a comfort to think that when your body recovers and accumulates resources, you will begin to have more time and spend less time on the usual activities. So there will be an opportunity for soap operas and social networks.

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