You are probably familiar with the idea of burnout—a sense that your dedication to your work has started to have a negative impact on your wellbeing—but you might not be sure how to determine whether you are experiencing it.
That inability to spot burnout can be problematic if you are in recovery from a substance use disorder. That is because a person who is burned out might slide back toward drug or alcohol use as a way to address the way they are feeling. Given that possibility, it is important to immediately recognize the symptoms of burnout.
Here are some indicators that burnout may be having a negative impact on you:
- An intense and unrelenting feeling of stress and frustration—whether or not you are actually at work
- A relentless blend of fatigue and insomnia
- Persistent feelings of sadness
- Ongoing irritability and/or anger that may cause you to lash out at others
- Frequent illnesses—some of which might well be severe (e.g., heart disease)
- As noted above: Turning (or returning) to substance use to try to reduce feelings of stress
Obviously, none of those symptoms of burnout are good—and the risk to your recovery is especially alarming. Avoiding burnout, however, might require a shift in your thinking.
Burning Out While Trying to Move Up
You might be very dedicated to your job and have ambitions for your future in the workplace. Each of those things is laudable, but dedication and ambition can also add fuel to the fire of burnout.
How? Well, folks who really lean into their work tend to do things like:
- Arriving early and staying late
- Eating lunch at their desk (if they eat at all)
- Working through the weekend
- Never taking a vacation
- Volunteering to take on extra work
- Avoiding or phoning in responsibilities and opportunities outside of work
It is possible that you think some or all of those things are reasonable approaches to getting ahead in your career. We would argue that the downsides actually outweigh the upsides—especially when it comes to your physical health, your mental health, and your ongoing recovery.
As it turns out, research indicates that taking appropriate breaks actually increases your productivity. And being intentional about taking breaks is just one thing you can do to fend off burnout.
Keeping Burnout at Bay
As we have noted, preventing burnout can require a shift in your thinking about work and your goals. Fortunately, as the research mentioned above indicates, you can make moves that are good for you and recovery without giving up on your ambitions. In addition to scheduling regular and useful breaks, other steps you might take include:
- Talking with your boss. Have you shared your goals and ambitions with your supervisor? If not, it is probably a good idea to sit down with them to talk about the future. They can give you advice for moving your career forward while also hearing your concerns about the risks of burnout to your wellbeing and recovery.
- Set some boundaries for yourself—and stick to them. Many times, the boss is not the one putting pressure on you to work long hours. Often, you are doing that to yourself. Even one small boundary—committing to not eating at your desk, for example—can be a big step toward avoiding burning out. Each boundary you establish and maintain helps you do the work of maintaining your health and keeping your recovery intact.
- Build out your life outside of work. When you expand your view to see beyond your work life, you will likely discover a range of wonderful things. You can, for example, spend time with friends and family. You can lean into a hobby you enjoy. You can enjoy the arts or nature or all your library has to offer—or all three and more. These sorts of activities give your body and brain a chance to rest and recharge.
- Consider whether you are in the right job. It is possible that you love your work and the place where you do it. But it is also possible that there might be other, less demanding positions that could help you reach your personal goals without taking such a heavy toll on your health. Look for places that seem to have enough staff to pursue their work without overburdening anyone. Keeping an eye out for good opportunities can help you stay intentional about work while supporting your recovery efforts.
The Farley Center Is a Bright Light When It Comes to Treatment
The Farley Center, located in Williamsburg, Virginia, has recently been recognized with two awards that highlight our commitment to providing excellent care to those who are struggling with a substance use disorder. We are honored to be recognized, of course, but it is even more important that these awards assure those who might be seeking treatment that they will receive top-notch services at The Farley Center.
Relying on evidence-based practices, our training and expertise, years of experience, and our spirit of empathy, we create personalized treatment plans to help individuals leave drugs or alcohol in the past so they can build a better future. We are also able to address mental health disorders that may be entangled with a substance use disorder. Are you ready to make a change? We can help.
