12 Tips to Prevent Emotional Burnout

What Is Emotional Burnout?

Emotional burnout is chronic exhaustion and numbness. Symptoms typically develop due to toxic stress that causes people to feel anxious, immobilized, and emotionally overwhelmed. Additionally, specific career roles increase the risk of emotional burnout, including caregivers, therapists, and physicians. However, the condition doesn’t discriminate and can affect anyone.¹

Potential causes of feeling emotionally burnt out include:

• Chronic illness
• Loss of a loved one
• Divorce or separation
• Life transitions
• Job change or promotion
• Financial pressures
• Caregiving

Emotional Exhaustion Vs. Emotional Burnout

Emotional exhaustion and emotional burnout both have elements of physical, mental, and emotional fatigue. However, emotional exhaustion is a symptom of burnout that can develop due to ongoing stressors in the work environment, personal life, or both.

Signs of Emotional Burnout

People struggling with emotional fatigue tend to be empathetic, meaning the weight of balancing their emotions and being overly sensitive to others can develop into burnout. Many may begin exhibiting apathy toward others, while others may isolate themselves entirely. Emotional burnout can also impact sleep and cognitive abilities, leading to poor work performance and productivity.

Common symptoms of emotional burnout include:

• Increased isolation
• Difficulty sleeping
• Increased agitation and irritability
• Increased headaches or body aches
• Physical exhaustion
• Mental exhaustion
• Onset of depression
• Increased anxiety
• Forgetfulness
• Difficulty concentrating or focusing
• Apathy
• Decrease in productivity

12 Tips to Prevent Emotional Burnout

You can deal with feeling overwhelmed and address emotional burnout before symptoms become debilitating. Self-awareness of ongoing physical, emotional, or cognitive changes is essential. Self-care is also paramount when preventing burnout, as emotional regulation becomes challenging when you neglect your physical and mental health.

Here are 12 tips to prevent or alleviate emotional burnout:

1. Practice self-reflection: Realign with your goals and expectations. Are you engaging in emotionally draining activities or relationships? Re-evaluate these stressors to reduce stress and the risk of burnout.
2. Practice self-care: Self-care means tending to your physical, emotional, and mental needs. Honor yourself with positive activities such as meditation, yoga, and breathwork. These small changes can reduce stress, improve sleep, and reinforce self-love.
3. Be honest with yourself: The first step in healing from emotional burnout is recognizing the problem. You cannot address the stressors in your life if you refuse to accept the reality of your situation.
4. Be kind to yourself: Recovering from burnout takes time, so be patient with yourself as you make positive changes.
5. Consult a mental health professional: Therapeutic techniques like stress management or cognitive behavioral therapy (CBT) can help change negative thoughts and behavior patterns.
6. Make small positive changes: Little adjustments to your routine can be beneficial. For example, break a large project into smaller parts or spend more time with friends to ensure you don’t isolate yourself when stressed.
7. Separate yourself from stress: Focus on changing what you can. If possible, remove yourself from environments that often trigger burnout symptoms. For example, only agree to projects that suit your skillset or learn to say “no” to invites you cannot handle.
8. Create healthy routines: Routines help limit opportunities for emotional overwhelm to take effect. Consider implementing a daily schedule that supports self-care and stress management. 
9. Strengthen relationships with family and friends: Spend time with people who nourish your spirit. Avoid those who leave you feeling emotionally drained and zapped of energy.
10. Join a support group: Realizing you are not alone in your struggle with emotional burnout can provide much-needed validation. Support groups offer opportunities to meet like-minded people and learn coping skills.
11. Re-evaluate your priorities: Determine what is most important and create new goals. Burnout often stems from feeling stuck in life, so explore avenues that revitalize your passions.
12. Identify and pursue pleasurable activities: Find a new hobby, travel somewhere new, find a place of worship, or volunteer for a meaningful cause. These activities can provide respite from burnout symptoms.

When to Seek Professional Help

Therapy can alleviate stress and help you cope with emotional burnout. Consider seeking professional support if emotional burnout jeopardizes your physical health or you notice negative behavior changes. Developing awareness about the causes and triggers of stress and identifying solutions can assist you in recovery. You can find the right therapist in an online therapist directory.