Burnout: What you can do right now!

We all work hard. Sometimes we overdo it and burn out. Burnout is a condition that affects a person’s emotional, physical, and mental well-being. It’s not always evident that a person is suffering from Burnout because it can mimic any emotional distress. The most important thing to remember when dealing with Burnout is that you can prevent it and overcome it. 

This article is about understanding burnout, how to prevent Burnout, and the immediate steps you can take if you are experiencing Burnout.  

What is Burnout?

Burnout is a relatively new phrase, introduced in 1974 by Herbert Freudenberger in his book, Burnout: The High Cost of High Achievement. He initially described Burnout as “the extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.”

Define Burnout

WHO defines Burnout in the 11th Revision of the International Classification of Diseases (ICD-11) as an occupational phenomenon as follows:

“Burnout is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. Three dimensions characterize it:

• feelings of energy depletion or exhaustion;
• increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
• reduced professional efficacy.

Burnout refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”

While stress that contributes to Burnout can be primarily attributed to your occupation/employment, but stress from your other life areas can also contribute to this stress. In addition, personality traits and cognitive patterns like perfectionism and pessimism also play a role.

In other words, Burnout has probably occurred when you are chronically fatigued, begin to dislike your job that you loved and begin to feel less capable at work.

However, it should be noted that Burnout is not classified as a medical condition. 

Signs and Symptoms of Burnout

Most of us spend the majority of our waking hours at work. If you hate your job, dread coming to work, and get no joy from what you do, it will have a major impact on your life.

While Burnout is not classified as a medical disorder, it is wise to be aware of the common signs and symptoms of Burnout, as stated in recent research.

• Alienation from work-related activities: Burnt out people see their occupations as increasingly unpleasant and annoying. They may become distrustful of their working environment and coworkers. They also become emotionally detached from their profession and become numb.
• Physical symptoms: Chronic stress causes physical symptoms such as headaches, stomachaches, and gut problems.
• Emotional exhaustion: People who are burnt out feel exhausted, unable to cope, and fatigued. They often lack the energy to complete their tasks.
• Reduced performance: Burnout mostly impacts day-to-day responsibilities at work—or at home if one’s primary job entails caring for family members. Individuals suffering from Burnout have a bad attitude about tasks. They have trouble concentrating and are frequently lacking in inventiveness.

 A point to note here is that Burnout shares several symptoms with other serious mental health conditions like Depression. Still, sufferers of Depression have these negative feelings about all life areas, not just work or job. Clinical Depression is a much more severe condition and should always be eliminated from the diagnosis of Burnout. At the same time, it should also be noted that those experiencing Burnout have been shown to have a higher risk of developing Depression.  

Risk factors associated with Burnout

Not everyone has the same risk of Burnout, and not every high-stress job leads to Burnout. It depends on how one deals with the stress. If stress is managed well, there may not be any ill effects at all. Still, some individuals and some occupations (e.g., Doctors, Paramedics, Emergency Workers, and IT professionals) are at a higher risk of Burnout. 

A Gallup report from 2018 listed the following five factors responsible for Burnout.

1. Workplace discrimination. Employees who believe they are being treated unfairly at work are 2.3 times more likely to get burned out. Favoritism, unjust compensation, and bullying by a coworker are all unfair treatment. When employees lack faith in their boss, teammates, or executive leadership, the psychological connection that makes work meaningful is broken.
2. Unmanageable workload. Even the most optimistic employees will feel despondent when their tasks become unmanageable. Overwhelming feelings can rapidly lead to Burnout.
3. Lack of role clarity. Only 60% of employees understand what is expected of them. Employees feel fatigued just trying to figure out what people want from them when responsibility and expectations are changing targets.
4. Lack of communication and support from the manager. Support from your boss or manager provides a psychological barrier against stress. Employees who feel warmly supported by their manager are 70% less likely to burn out regularly. Employees feel confused, alone, and defensive when their management is negligent or hostile.
5. Unreasonable time constraints. Employees who report having enough time to complete their tasks are 70% less likely to experience significant Burnout. Individuals who cannot get extra time, such as paramedics and firefighters, are more likely to experience Burnout. Unreasonable schedules and pressure can have a cascading effect.

Take a Burnout self-test

If reading the above has raised doubts about you being in Burnout or at risk. You can take a self-test for Burnout. This is a simple test with 15 questions that can be very useful even though informal. You can take the self-test here.  

If you prefer rigorously validated tests, the Maslach Burnout Inventory may be helpful. This was developed by Christina Maslach, one of the leading researchers in the field of Burnout. Copies can be purchased at this site.

What can you start doing right now about your Burnout?

Identify the source of Burnout.

Yes, by definition, Burnout is due to work-related stress, but it can be helpful to narrow down on what is explicitly most stressful. Also, don’t try to figure this all out in your head when you do this. That in itself can be mentally exhausting. Instead, do it on paper by writing. Putting them on paper gets them out of your head, reducing overwhelm. 

Now that you have a list, you can plan your next step.

Commit to a time and set boundaries to implement Burnout first aid.

To start getting relief, you must commit to a time and establish some boundaries. Your work led to your Burnout. Thus you need to set boundaries between your work and other life areas. Don’t feel guilty about taking time off from work. Commit to self-care day(s).

Do all it takes to avoid connecting with work during this period. If you can’t take this step, you won’t be able to find any relief. I’ll say it again: if you can’t make this move, you won’t find any respite.

Disconnect from work.

When it comes to disconnecting from work, staying at home may work out fine, but you will usually be more successful if you can “get away” from it all. I am not saying plan a vacation; just a change of scenery helps a lot. 

Then take the single most crucial step in administering burnout self-help. Disconnect! Yes, no phone, internet, news/newspapers, social media. Even if it is for a limited time, disconnect! 

If you lack the willpower to do so, and let’s face it, most of us do, you have three choices.

• Go somewhere isolated where there will be poor or no internet.
• Ask a friend or a spouse to be your accountability buddy.
• If you can, purchase a timed lock box for your electronic devices.

Where I come from, the former is more accessible but trust me; it gets easier with the next step.

Plan stress-reducing activities

So, I don’t expect you just to sit around doing nothing. This is where you start reducing your stress on your mini-retreat. Following are some of the things you can try. 

• Enjoy time outdoors – whether it’s a whole weekend hiking, a quick trek close home, or a walk through a quiet neighborhood, spending time outside offers significant mental health advantages.
• Do some exercise – much like being outside in nature; exercise can improve your mood. Do some yoga, ride your bike, or go for a walk. It does not have to be strenuous; get your body moving.
• Practice mindfulness – a brief meditation once or twice. You can even do it while spending time outside. Mindfulness will help you with stress and focus on living in the present now, so you don’t have to worry about what’s causing your Burnout.
• Read a book – one of the finest methods to escape your troubles and transport yourself to another universe is to immerse yourself in a good book.
• Pamper yourself – A well-brewed cup of coffee or your favorite green tea. Some good food (call for it, so the quantity is limited). Maybe a relaxing soak in the tub after a self-massage. 
• Watch a movie (if possible) – Discs were great, but who uses them in this day and age of streaming platforms? If you must use streaming services, please switch your internet back on only for the movie’s duration. Then disconnect it once more. Try to watch anything that will relax you. You earn extra points for watching movies that can help you enhance your mental health. “About Time,” “Soul,” and “Inside Out” are all excellent choices. Whatever you do, don’t binge-watch TV; it will have the opposite impact and make you feel as if you’ve destroyed your day.
• Play a board game – if you are with your family or a group of friends, revive some board games. There are also some board games that you can play solo, and they are excellent stress busters.  

Plan more than one activity or a combination of activities for best results. Then, with a bit of trial and error, you will be able to figure out what is best for you.

Things to avoid

Alcohol and Drugs: You probably have been using alcohol to numb out the stress as a coping mechanism. Unfortunately, chronic stress cannot be reduced with a mind-altering substance. 

Crowded Places: Over-stimulation is your problem. The premise is that you should disengage and de-stress. Unfortunately, overcrowded clubs, restaurants, parties, and concerts will not help you. 

Toxic people: It may sound judgemental, but some people can get to be toxic for your mental health. They are loud, don’t respect boundaries, and have opinions about you and everybody else. Avoid such people when you are trying to overcome Burnout.  

Don’t procrastinate on it.

If you’re experiencing Burnout, work to implement this NOW!. Don’t procrastinate. To make things easier for you, I’ve summarised each step:

1. Identify the source of Burnout
2. Commit to a time and set boundaries
3. Disconnect from work
4. Plan stress-reducing activities
5. Remember the things to avoid
6. Please do it now!

Reassess and take professional help if needed.

After you have done whatever you can, reassess your mental state. Ask yourself – are you feeling better and more in control? Be honest with yourself. If you feel better – great! 

If you don’t feel better, introspect and see if you followed all the steps. Did you cheat? Don’t beat yourself up if you did, but give it another try. 

Remember, it is entirely possible that none of the above will help you. It is not your fault, and every one is unique regarding responses to these techniques. Perhaps, you need to take further steps. See a professional therapist. CBT is very beneficial in cases of Burnout. Maybe a job change or change of roles is required. Don’t be afraid to make a change. You deserve a job that doesn’t burn you out!

Conclusion

Even though Burnout is not a medical disorder, it is serious enough to warrant some serious attention. Try the first aid steps outlined above if you are suffering from it. If they don’t work for you, then do consult a professional. If you have more questions, have a virtual coffee with me. 20 minutes, face to face over zoom – free 

References: Maslach C, Leiter MP. Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry. 2016;15(2):103–111. doi:10.1002/wps.20311. Wekenborg MK, Von dawans B, Hill LK, Thayer JF, Penz M, Kirschbaum C. Examining reactivity patterns in burnout and other indicators of chronic stress. Psychoneuroendocrinology. 2019;106:195-205. doi:10.1016/j.psyneuen.2019.04.002. Gallup. Employee Burnout, Part 1: The 5 Main Causes.