Presented by BetterHelp.
The term “burnout” has been seen in a lot of headlines recently. Between a global pandemic overwhelming healthcare workers, and an increasingly large burden placed on parents and caregivers, many people are experiencing the symptoms associated with burnout. Ideally, people experiencing burnout would be able to take a few steps back, rest and rejuvenate, and step back in, but that is often not an option. Fortunately, there are ways to find motivation, even while going through burnout.
What Is Burnout?
Although the precise definition of burnout remains elusive, there are some generally agreed-upon guidelines used to determine whether or not someone is experiencing symptoms of burnout. These agreed-upon guidelines include three main symptoms: exhaustion, withdrawal, and decreases in performance. In a work situation, burnout may present as persistent listlessness or slumps during the workday, disinterest in engaging with coworkers or participating in work-based activities or events, and declining job performance (often leading to trouble at work). At home, burnout may present as difficulty waking or difficulty getting to sleep, distance from loved ones and family members, and depressive symptoms such as apathy and anhedonia.
What is important to remember is this: burnout is not to be confused with laziness, depression, or any other state that others might assume is at the root of a loss of interest in work, family life, or other situations. Burnout occurs as a result of feeling undue pressure or weight, accompanied by overwork and (oftentimes) under appreciation. Burnout is not considered a moral defect or an indication of an individual being ill-suited for a position; instead, burnout is a mental state that occurs after experiencing a great deal of stress and little to no relief from that stress.
The Roots of Motivation
Motivation is a complex and ever-evolving area of study, because it drives virtually all human behavior (learn more here). Motivation to avoid starving could be considered the root of eating. The motivation to secure safety and love could be construed as the reason to enter into a marriage relationship. Motivation is arguably among the most valuable experiences a human being can undertake, and motivation can take a substantial hit in the midst of burnout. Without motivation, feeding yourself, dressing yourself, and performing other basic self-care tasks can feel next to impossible, leading to further issues and compounding symptoms of burnout.
The roots of motivation differ from person to person and situation to situation. As one researcher has suggested, there are different types of motivation, and those different types of motivation result in different outcomes. Performance-based motivation, for instance, aids in short-term changes, while mastery-based motivation results in long-term changes. To find motivation in the middle of burnout, identifying the specific type of motivation you are in search of can help.
Finding Motivation Wherever You Are
There are countless misconceptions about motivation, the most important being the need to “wait” for motivation, or to seek motivation as though it is an elusive creature constantly dancing just out of reach. Rather than being a destination you are traveling to, motivation is best viewed as the vehicle to get you to your desired location—and that vehicle does not run without fuel in its tank. Dealing with burnout is the process that puts fuel in your proverbial tank.
Find Rest
A lack of rest is often one of the most substantial causes of burnout. Whether that means literal rest in the form of adequate sleep, or rest from the job, relationship, or role that is at the root of your burnout, carve out ways to find rest in order to refuel motivation. Rest can mean setting aside 15 minutes each morning, afternoon, or evening to nap. It can also mean setting aside one or more times per week to engage in an activity or practice that helps you feel grounded, safe, and at peace.
Break It Down
If it is overwhelm caused by tasks that is causing burnout, or a relationship, or something else entirely, break down the things that are causing you to experience burnout. A task, for instance, can be broken down into smaller pieces and spread out over a period of days or weeks. A relationship can be dissected to determine which aspects are tiring and overwhelming, and you can take further action on those specific aspects. Whatever the cause of burnout is, you can typically find a way to improve your motivation if you can make the burnout-causing issue feel milder or easier to tackle.
Seek Out Support
Support may come from unlikely places. You can find support in an online community of like-minded people bonding over fiction related to beloved book characters. Support can come in the form of a mental health professional with whom to speak on a regular basis. Support can come from people who have experienced burnout and have come out the other side. Seeking out support can help you feel less alone and better able to handle the symptoms of burnout.
No matter which avenue you take, it is possible to recover from the symptoms of burnout. It may take time and some trial and error, but burnout need not overtake your work or home life, and derail everything you have worked to build. With rest, intentional self-investment, and some relinquishing of control, burnout symptoms may begin to resolve.