Burnout is common in the modern workforce. Although most employees recognize that work-life balance is important, 77% of workers report feeling burnt out at their jobs. Even though burnout is a typical experience for both genders, women are more likely to report feeling this way than men. Women also experience burnout differently, most experiencing emotional exhaustion while men feel more detached from their emotions. But what is burnout and how do you know if you are experiencing it as a man? Here are the signs of burnout along with some ways of finding relief.
What is burnout?
Burnout is the weariness or fatigue resulting from an excessive demand on one’s personal energy or resources. According to Audrey Nelson, Ph.D., burnout has three main factors: exhaustion, cynicism, and a sense of ineffectiveness.
How do men experience burnout differently than women?
Women are more likely to report feeling burnout from work than men. One possible reason for this is that they are often expected to perform their duties as both an employee at work and a caregiver at home.
In 1975, more than half of US households contained a working father and a stay-at-home mother. That statistic has fallen to less than a third of US households by 2016. However, the gender roles in unpaid domestic work remain the same. Men still spend more time in paid work while women spend time with caregiving and chores.
Despite increasing flexibility in gender roles, however, men are still held to a high standard. In traditional homes, they are the sole breadwinner. Boys and men in general are expected to be more stoic and show vulnerability less often than girls and women.
Those who work over 40 hours a week are six times more likely to experience burnout. Since the COVID-19 pandemic, longer work hours have become the norm, leading to a profound impact on working men.
Signs of burnout in men
- Chronic fatigue: A clear sign of burnout is feeling physically exhausted often. As a result, you have a lack of motivation to do most things.
- Physical symptoms: Other physical symptoms of burnout include headaches, heart palpitations, and stomach issues.
- Cynicism: While it is more common for women to report feelings of fatigue, men report that they become more irritable and negative.
- Decreased productivity: You find yourself getting less done at work. You may even find less enjoyment or personal fulfillment in your job.
- Depersonalization: Depersonalization is defined as feeling detached and disconnected from emotions. Recent research has shown that while men are more likely to report depersonalization-type burnout, women are more likely to report exhaustion-type burnout.
- Social withdrawal: It is common to have to reschedule a meeting or two with a friend, but if you’re going long periods of time without seeing anyone, this may be a sign of burnout.
How to address burnout in men
- Set boundaries around work: This boils down to leaving work at work. It is okay to vent about your job sometimes, but thinking about it too much while at home can blur the line between working hours and free time.
- Engage in hobbies: Spend time doing things you enjoy so you can feel more energized at work. Some common hobbies include traveling, watching a TV series, and learning foreign languages.
- Spend time with friends: Isolating yourself is common with burnout, but you aren’t going through this alone. Call a friend and have a chat about what you’ve been experiencing. You may find that your struggles are more common than you think. You can also schedule a fun activity together to get your mind off of things.
- Eat a healthy diet: Pizza and ramen noodles may taste great, but there’s more to a nutritious diet than that. Fruits and vegetables contain fiber that will help you feel full longer. Also, choose foods containing healthy fats like fish, almonds, and eggs.
- Stick to a healthy sleeping schedule: Getting 8 hours of sleep a night is a great start, but it is also important to consider sleep hygiene. Turn off electronics an hour before bed and engage in a soothing nighttime activity like reading a book.
Burnout can sneak up on both men and women, but it is important to recognize the differences in how both genders experience it. Start with making lifestyle changes and see if your symptoms improve. If not, consider seeking professional help. Recovering from burnout takes time, but your mental health will thank you for it.
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This Post is republished on Medium.
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Photo credit: iStock
