The term “burnout” is term that was first coined in 1974 by Herbert Fruedenberger, in his book, “Burnout: The High Cost of High Achievement” burnout has been referred to as an “unintentional end point” for certain individuals who are exposed to chronic stress within their working environment. This can leave individuals feeling like they have no control over the quality of services and work that they provide. They can often times have feelings of inequity or lack of respect. These feelings usually have a gradual onset where one can go from feeling like you are making a difference to where one is feeling that their efforts don’t make a difference.
The WHO (World Health Organization) redefined burnout in 2019. They now describe it as “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. This is redefined in the organization’s International Classification of Diseases diagnostic manual. This change in definition may help remove the stigma that surrounds burnout.
Their three symptoms include:
Feelings of energy depletion or exhaustion
Increased mental distance from one’s job or feeling negative towards one’s career
Reduced professional productivity.
More simply put, if you feel exhausted, start to hate your job and begin to feel less capable at work, you are showing signs of burnout. The stress that contributes to burnout can come mainly from your job, but stress from your overall lifestyle can add to this stress. Some personality traits and thought patterns, such as perfectionism and pessimism, can contribute as well.
Burnout is now a diagnosable psychological disorder Z73.0; and it should be taken seriously. Some of the most common signs of burnout are:
Alienation from work-related activities - Some people even go as far as finding themselves starting to feel numb about their work, and emotionally distance themselves from it.
Physical Symptoms - Chronic stress can lead to physical symptoms such as headaches, stomachaches or intestinal issues.
Emotional exhaustion - People start to feel drained, unable to cope and tired and often times they lack the energy to get their work done.
Reduced performance - Burnout can affect everyday tasks at work or even in their own home where their main job involves cleaning, and taking care of one’s family. People with burnout feel negative about all of the tasks.
Burnout shares some similar symptoms of mental health conditions, such as depression. However, depression also has more symptoms such as negative feelings and thoughts about all aspects of life, not just work. Depression symptoms also can include a loss of interest in things that one once found enjoyable, feelings of hopelessness, cognitive and physical symptoms as well as thoughts of suicide.
There are some thoughts in the healthcare world that individuals experiencing burnout may also be at a higher risk of developing depression.
Some risk factors for burnout are:
Unreasonable time pressures
Lack of communication and support from a manager
Lack of Role Clarity
Unmanageable work load
Unfair treatment.
The WHO have listed 12 Stages of Burnout, as outlined by Herbert Freudenberger and Gail North:
Excessive drive/ambition. Common for people starting a new job or undertaking a novel task, too much ambition can lead to burnout.
Pushing yourself to work harder. Ambition pushes you to work harder.
Neglecting your own needs. You begin to sacrifice self-care like sleep, exercise and eating well.
Displacement of conflict. Instead of acknowledging that you’re pushing yourself to the max, you blame your boss, the demands of your job or colleagues for your troubles.
No time for nonwork-related needs. Social invitations to parties, movies, and dinner dates start to feel burdensome, instead of enjoyable.
Denial. Impatience with those around you mounts. Instead of taking responsibility for your behaviors, you blame others, seeing them as incompetent, lazy and overbearing.
Withdrawal. You begin to withdraw from family and friends.
Behavior changes. Those on the road to burnout may become more aggressive and snap at loved ones for no reason.
Depersonalization. Feeling detached from your life and your ability to control your life.
Inner emptiness or anxiety. Feeling empty or anxious. You may turn to thrill seeking behaviors to cope with this emotion, such as substance use, gambling or overeating.
Depression. Ife loses it’s meaning and you begin to feel hopeless.
Mental or Physical collapse. This can impact your ability to cope. Mental health or medical attention may be necessary.
Some steps that can be taken to prevent burnout, are Exercising, eating a balanced diet, practicing good sleeping habits. It is also important to reach out for help during stressing times.
Family and friends can help with someone experiencing burnout:
Listen, don’t try to fix.
Validate feelings and concerns, offer validations such as “you’ve been working so hard, I can understand why you feel depleted.”
Offer specific types of help. Offer to drop off a meal, pick up dry cleaning, or do a load of laundry for them.
Offer kind gestures by sending flowers, a thoughtful text message or a written card just to remind them that they are not alone.
Research resources, if needed help with finding daycare, a house cleaner or a psychotherapist, offer to research specific resources to help ease the stress.
Tips to deal with burnout:
Turn to other people. Reach out to and talk to those closest to you and you trust. Be more sociable with your coworkers. Limit your contact with negative people. Connect with a cause or a community group that is personally meaningful to you.
Identify immediate changes you can make such as finding ways you can lighten your load, request coworkers to assist you with your work load.
Take back control, Prioritize, delegate, leave your work at work, and be firm about your needs.
Examine your options, you may not see this as an easy road, but a little exploration may unearth some kind of path.
Reframe the way you look at work, try to find value in your work, find balance in your life, make friends at work, and take time off.
Reevaluate your priorities by setting boundaries, take a daily break from technology, nourish your creative side, set aside relaxation time and get plenty of rest.
Journal, write down your stressors, then you can confront them.
Set boundaries, before you take on something new, push the pause button, take a moment to walk through everything that will be required of you if you agree, ask yourself if you really have the time and energy, and consider whether doing this offers you any value.
Make exercise a priority, aim to exercise for 30 minutes or more per day or break it up into short 10-minute bursts of activity. A 10-minute walk can improve your mood for 2 hours.
Support your mood and energy levels with healthy diet. Minimize sugar and refined carbs. Reduce your high intake of foods that adversely affect your mood, such as caffeine, foods with chemical preservatives or hormones. Eat more foods with Omega-3 fatty acids to give your mood a boost, examples of such foods include salmon, herring, mackerel, anchovies, sardines, seaweed, flaxseed and walnuts. Avoid nicotine and drink alcohol in moderation.
Practice Self-compassion, give yourself the love and support you need. Remind yourself that you don’t have to be perfect and it is OK to need a break. You will find it easier to utilize all of your strengths when you are not running on empty.
Pay attention to your needs, taking the time to care for your mental and physical health. Make enough time for a restful sleep, spend time with your loved ones, but alone time is important too. Try meditation, yoga or other mindfulness practices that will improve your relaxation.
Talk to a therapist, confronting burnout on your own is not easy, especially when it has already taken a toll on your quality of life. A therapist can offer professional guidance by helping you to identify causes, explore possible coping methods and navigate any life challenges contributing to burnout.
“Almost everything will work again if you unplug it for a few minutes, including you.” - Anne Lamott
Resetting yourself after burnout can be a lengthy process, but by choosing to address it, you have already taken the first step. You provide better supports to those around you when you yourself are taking care of yourself.
“I have come to believe that caring for myself is not self-indulgent. Caring for myself is an act of survival.” - Audre Lorde