As working from home becomes the norm, the line between work life and home life can become increasingly blurred. Day by day, work creeps in: we find ourselves staring at our screens for longer and longer or answering emails before we even get out of bed. Whether we're fetching the kids from school, jumping on a late-night zoom meeting, or doing a little candlelight spreadsheeting, the pressure of juggling our different roles can become overwhelming.

It's nothing new. For years the treadmill of life seems to have been sped up. If you feel like it's all too much, you're not alone.

But you are at risk of burnout.

We've all heard the word, it has almost turned into a meaningless buzzword these days, yet most of us fail to appreciate how common it is and how we can all be worn down by constant pressure – be it to meet a deadline, care for a loved one, or just keep the show on the road.

What is burnout?

Burnout refers to emotional, physical, and mental exhaustion due to excessive and prolonged stress. When individuals feel the pressure has been too much for too long, they buckle.

Most cases are defined by:

Cynicism,
Depression
Lethargy

The risk of burnout is greater when an individual lacks control over the things in their daily life like their job and how it is carried out – eroding their sense of self. But burnout doesn’t just occur in people who are experiencing prolonged stress at work. Common examples include being a stay-at-home parent or caring for a sick loved one.

According to a 2020 Gallup survey, 48% of respondents reported experiencing burnout sometimes, and 21% reported it always.

Among certain groups, the effects of burnout can be felt greater. While academics as a whole experienced significant burnout during the pandemic, among marginalized groups, i.e., women, international students, and LGBTQ+ individuals, a disproportionate increase in burnout was observed.

Such findings are supported by a 2022 study that found US medical students with multiple marginalized identities report greater mistreatment and discrimination – increasing their risk of burnout.

Even worse, burnout increases the risk of both physical and mental illness. Sixty-three percent of individuals experiencing burnout are more likely to take a sick day, and 23% are more likely to visit the emergency room.

Burnout is all-consuming. After so long under stress, our entire bodies are worn out: from our confidence to our health.

Read on for more about the five stages of burnout, how long burnout can last, and how to overcome burnout.

What are the five stages of burnout?

Like a fire, burnout is often seen as all or nothing. It's raging, or it's not. Few of us work like that in reality; burnout is not a switch that can be turned on and off. As we find ourselves becoming more and more worn out, we pass through five stages of burnout. Identifying our burnout stage can spark us to seek help earlier; continue as we are, however, and we'll end up "hitting the wall".

Here are the 5 stages of burnout:

Honeymoon stage. We're excited about a new challenge when we're in the honeymoon phase. We're going to excel in our new job or task; we're going to keep our elderly parents comfortable; we're going to succeed. As we experience these initial waves of stress, our coping mechanisms start to kick in: both the good and the bad.
Fuel shortage stage. The honeymoon is over. Our energy levels are sapped, and we notice disturbed sleep and sluggish days – maybe we're not eating too well, and we're drinking one too many glasses of wine. "I just want to unwind," we tell ourselves. But take it from me, though many people use alcohol as a coping mechanism, it is not healthy and can make sleep and stress much worse.
Chronic symptoms stage. Symptoms of stress begin to compound. We become irritable and angry; our immune system dips, and we find we're forever chasing off bugs and colds. Like the sun dipping below the horizon, our mood, energy, and light continues to sink.
Crisis stage. Now we're entering dangerous territory. Prolonged stress has left us with severe signs of exhaustion that could be beginning to manifest physically as high blood pressure or chronic headaches. Feeling emotionally jaded, doubtful, cynical, and general dissatisfaction become a part of daily life as we develop an "escapist mentality" to try to manage our overall well-being during this stage.
Hitting the wall stage. We're officially done. Because we've not dealt with the stress at the root of our symptoms, we find ourselves drowning in it. The foothills of stress and high blood pressure may now be growing into mountains of depression and anxiety. When you arrive at this stage, you may finally reach out for a major intervention because you can recognize that you need help, but once here, it can take some time to recover from burnout

Reading through these stages, it's easy to wonder why a person doesn't change their behavior sooner. But often, burnout comes when trying to please others' needs: a boss, a child, a coworker, a family member, or a friend. We may also have hope and optimism at the start that things will get better, or try to solve our stress unsuccessfully due to things out of our control. Further, we may need to endure the stress to meet our own basic needs like housing, transportation costs, or medical care. But if we keep all the plates spinning for too long under these conditions it can eventually become too much, and they begin to crash and fall.

How long does burnout last?

For every stage you descend into burnout, going back to normal becomes that little bit more difficult. In stage 2, taking a vacation for a week could be enough to recharge your batteries. But by the time we're down to stage 5, we need may need to take a serious break from our lives for several months before we feel back to our normal selves. Changing jobs can help. So can reaching out for support from a coach, therapist, counselor, or human resources. There is no simple answer to how long burnout can last; it's personal. Only we can say when we're feeling better. Nor can we rush the process; otherwise, we may end up back at square one.

How to overcome burnout and stay motivated?

Don’t worry - burnout isn't inevitable. Following some simple tips and tricks can help you maintain good mental and physical health and manage stress on a regular basis. But it does mean taking a little time for you. We all need and deserve rest, including you, no matter how much you think others may be taking on or accomplishing, if your level of stress is disturbing you and causing disruptions to your well-being, work, life, and health, it’s probably time to start implementing some changes.

How to overcome burnout: The Rooted Retreat

Whether you’re a parent, a partner, a professional, or all of the above - you manage multiple responsibilities. It can be overwhelming on a good day, and after the last few years, you are craving solace.

Yet, even finding the time or energy to plan your well-deserved getaway can be a challenge.

That’s why I decided to create the Rooted Retreat.

Too many successful folks, like you, are struggling to prioritize themselves.

Let’s change that, together.

Rooted is designed to go beyond simple rest. Come to this retreat and learn how to care for your mind, body, and spirit sustainably in your day-to-day.

All you have to do is show up, the rest is taken care of.

I’d love for you to join me. Sign up for the waitlist here.