Burnout 101

Stress is a part of everyday life, but what happens when it goes beyond the ordinary and transforms into something more insidious? That's where burnout comes into play. Burnout is not just another word for stress; it's a specific state of emotional, physical, and mental exhaustion that can seriously affect your well-being. According to the World Health Organization, burnout is not classified as an illness or health condition. It is an 'occupational phenomenon' caused by persistent stress.

Understanding Burnout

Burnout is the result of prolonged exposure to stress. Someone who is experiencing burnout is likely to feel overwhelmed, emotionally drained, exhausted, both physically and mentally. While after a stressful day you may still wake up refreshed, experiencing burnout feels like you lost all your energy and motivation, leaving you empty and detached.

Recognising Burnout

Burnout doesn't happen overnight; it's a gradual process. Recognising the signs early on can make a significant difference in your ability to cope and recover. Here are some common signs to watch out for:

Chronic Fatigue: Feeling constantly mentally and physically drained is a hallmark of burnout.
Loss of Interest: You may lose interest in activities that you once enjoyed. You may feel detached from your work and even from your personal life.
Reduced performance: If you are experiencing burnout, you may also observe that you are less productive, and you have difficulty concentrating.
Physical symptoms: Burnout often manifests physically: with headache and sleep disturbances becoming more frequent.
Emotional exhaustion: You may experience heightened irritability, mood swings, and a sense of hopelessness.
Withdrawal: Burnout can lead to isolation as you may feel that social interactions and responsibilities are too much to take of.

According to Mental Health UK, other common signs of burnout include:
Feeling tired or drained most of the time
Feeling helpless, trapped, and/or defeated
Feeling detached/alone in the world
Having a cynical/negative outlook
Self-doubt
Procrastinating and taking longer to get things done
Feeling overwhelmed

Three ways to burning out The Harvard Business Review discusses three underlying reasons to burning out, and offers insights on how to overcome them:

Overload Burnout:
This type of burnout occurs when individuals work excessively hard and tirelessly to achieve success, often at the expense of their health and personal life. It commonly affects highly dedicated employees who feel compelled to work at an unsustainable pace, leading to physical and mental exhaustion. Signs include neglecting personal needs, excessive commitment to career goals, and endangering well-being. To address overload burnout, individuals should improve emotion regulation skills and separate self-worth from work.

Under-Challenged Burnout: Under-challenged burnout results from feeling unstimulated and bored with one's job, leading to a lack of motivation. People experiencing this type of burnout may feel undervalued and frustrated due to needing more growth opportunities and meaningful connections at work. Signs include a desire for more challenging tasks, a need for skill development opportunities, and feeling hindered in personal advancement. To combat under-challenged burnout, individuals can explore their curiosities, set goals for skill development, and engage in job crafting to make their role more fulfilling.

Neglect Burnout (Worn-Out Burnout):
Neglect burnout occurs when individuals lack structure, direction, or guidance in the workplace, making them feel helpless in the face of challenges. Over time, this leads to feelings of incompetence, frustration, and uncertainty. People with neglect burnout often cope through learned helplessness, where they believe they can't make a positive difference in their circumstances. Signs include giving up in response to setbacks, feeling demoralised, and becoming passive at work. To address neglect burnout, individuals should regain a sense of agency over their role, set boundaries, communicate with their boss about workload, and prioritise self-care.

Identifying the specific type of burnout one is experiencing is crucial for finding targeted solutions to overcome its associated challenges. It's also important to recognise that individuals may experience a combination of these burnout types simultaneously.

Preventing Burnout

Preventing burnout is essential for your mental and physical health. Here are some steps you can take:
Set Boundaries: Establish clear boundaries between work and personal life.
Avoid overextending yourself.
Self-Care: Prioritise self-care routines, such as exercise, meditation, and hobbies that bring you joy.
Seek Support: Don't hesitate to reach out to friends, family, or a mental health professional if you're feeling overwhelmed.
Time Management: Learn effective time-management techniques to avoid constant rushing and overcommitting.
Take Breaks: Regular breaks during the day can help recharge your energy and reduce stress.

Remember, burnout is not a sign of weakness but rather an indication that your coping mechanisms are stretched to their limit. Recognise the signs, seek help, and prioritise self-care to prevent burnout from taking over your life. We will explore burnout prevention and treatment strategies in a follow-up article.