What Is a Burnout?
So, the next time you feel completely drained and overwhelmed by work, remember: it is not just in your head. Burnout is a real, recognized condition that many people face. Burnout has three stages: emotional exhaustion, depersonalization, and decreased sense of accomplishment. It is highly associated with our workspace and is one of the main reasons why people quit their jobs nowadays.
However, it is arguable that burnout is only limited to work. It can affect parents, partners, or informal caregivers due to the high levels of responsibility and the idea of 'failing' such a vital life role.
Are You Heading Towards Burnout?
Every day feels like a struggle.
Does your work or home life feel pointless?
You are constantly exhausted.
Most of your day is filled with tasks that overwhelmn you.
Do you feel like your efforts go unnoticed?
Causes Of a Burnout
A great example is Herbert Freudenberger, the man behind the term "burnout." For a year, he balanced his private practice with volunteering at a youth centre, addressing the psychological and physical needs of young people. His days were a cycle of work, minimal sleep, and starting over, leaving no time for himself. After a year, this relentless pace led to a complete breakdown. He was going through burnout. Does that soound familiar?
Lack of boundaries due to the age of remote work, the relentless drive for success, or the need to juggle multiple jobs to make ends meet.
Lack of agency leaving you feeling powerless, with others deciding how and how much work you do.
Expectations: When you don't know what your boss or colleagues expect—facing unrealistic goals and deadlines—self-doubt and uncertainty take over.
Always being available: Do you feel pressure to respond to emails, tasks, and needs immediately, even after work hours, on weekends, or on holidays? Do you feel the need to check your phone constantly?
Lack of recognition and reward for your work can be daunting and contribute to feelings of self-dissatisfaction
Poor life balance: Are you spending most of your time at work? Or maybe working from home has blurred the lines between personal and work life. Do you constantly check emails or stay late at the office, with little time for family and friends?
The 5 Stages of Burnout
Burnout vs High Level of Stress
The term "burnout" is frequently used nowadays, but it can often be mistaken for high levels of stress. Let's explore the difference.
Stress is an inevitable part of living. It's unpleasant, but some stress is necessary to keep us functioning and motivated.
Think about the last time you faced a tight deadline, dealt with a difficult client, or had to tackle an impossible workload. You felt exhausted and overwhelmed, unable to calm your mind before bed—anxious and hyperactive, searching for a solution. These periods of intense stress are frustrating but sometimes unavoidable. However, once you find a solution, you return to your usual state—you experienced high levels of stress.
High levels of stress can stem from various sources, such as home life, health issues, and other uncontrollable events. It can be the starting phase of burnout if not managed in time. When stress becomes a constant over a prolonged period, burnout can gradually take hold.
How Do I Know if I’m Burnt Out?
It can be a complex combination of physical and mental symptoms that affect our overall well-being.
Insomnia: Difficulty falling asleep as your body and mind struggle to unwind.
Moodiness: Frustration and irritability towards others due to low energy levels.
Withdrawing from Support: Avoiding discussing problems with loved ones, leading to isolation.
Neglecting Personal Needs: Skipping meals, overeating, or ignoring medical appointments.
Feeling Unappreciated: Despite hard work, feeling unnoticed or inadequate.
Hopelessness: Believing nothing can improve the situation, leading to sadness.
Overuse of Substances: Turning to alcohol or other substances for relief.
Physical Symptoms: Headaches, high blood pressure, and stomachaches indicating physical distress from stress.
Risks of Ignoring A Burnout
Prolonged burnout can lead to:
Physical Health: Increased risk of serious conditions like heart disease, weakened immunity, and type 2 diabetes.
Mental Health: Higher chances of developing anxiety, depression, or substance abuse.
Decreased Job Satisfaction: Feeling unfulfilled in your work, leading to decreased motivation and productivity.
Relationship Strain: Burnout can strain interpersonal relationships.
How To Cope With High Emotional Stress?
Let's face it, dealing with high levels of stress can be tough. Between financial worries, family responsibilities, and work deadlines, it often feels like there aren't enough hours in the day.
That's why having effective stress management skills is crucial. But what does that look like, you ask?
Identify the Source: While it's easy to spot major stressors like big events, we often overlook how our feelings and behaviours contribute to stress. So, it's worth reflecting on that.
Journaling: A simple way to pinpoint the stressors in your life is through journaling. Whenever you feel overwhelmed or stressed just write it down.
Ways To Heal/Recovering From Burnout:
Reach out to your support system: Now is the time to talk to someone who will listen and understand how you've been feeling—whether it's family, friends, or a therapist. Simply verbalising our feelings can provide clarity and relief.
Set boundaries: Whether it's about work hours, workload, or deadlines, communicate your needs. For remote workers, try to create a dedicated workspace and use it only for work. For self-employed individuals, establishing boundaries with yourself can be challenging. Take the time to sit down, reevaluate, and prioritise tasks. Remember, you don't have to deal with everything alone.
Take the breaks: Start small. If you've had a stressful day, don't skip your well-deserved break just to get more work done. Take the time to go outside for a walk and reconnect with yourself. And if you want to go big, consider taking the days off you've been planning to save for a more 'convenient' time.
Re-center: Give yourself time to reevaluate your goals and priorities.
You don't have to be forced to accept something you dislike about your work. It's about finding your rhythm in what matters to you.
Therapy Options:
Cognitive Behaviour Therapy (CBT):
CBT can help you identify negative thoughts and behaviours and transform them into positive ones.
Techniques like ABC functional analysis, cognitive restructuring through positive self-talk, and role-playing potential scenarios can help with unresolved, negative thoughts related to work matters and relationships.
Acceptance and Commitment Therapy (ACT):
ACT encourages individuals to embrace their thoughts and feelings rather than resisting them.
During burnout, individuals often attempt to escape the present moment through avoidance. ACT teaches acceptance of thoughts and emotions and emphasizes being present without judgment. Core processes in ACT include defusion, acceptance, and contact with the present moment.
The 4 A’s of Stress Management Technique
Avoid:
Learn to say “NO”: Recognize and honour your limits, professionally and personally.
Limit time with stress-inducing individuals: If someone consistently offloads their problems onto you, consider reducing the interactions.
Prioritize tasks: Assess your schedule and differentiate between "shoulds" and "musts" to effectively manage your workload.
Alter:
Express your feelings: Bottling up emotions can breed resentment and intensify stress, so openly communicate how you feel.
Seek compromise: Remain open to finding a middle ground where mutual understanding and accommodation are possible.
Find balance: While work is essential, allocate time for socializing and personal activities to sustain a healthy life balance.
Adapt:
Reframe Situations: See challenges as chances for personal growth or relaxation.
Embrace Imperfection: Establish realistic standards and acknowledge that perfection isn't necessary in everything you do.
Focus on Your Response: Instead of trying to manage uncontrollable situations or others' actions, concentrate on how you choose to react to them.
Learn from Mistakes: Recognize that mistakes are inevitable, reflect on them, and leverage them as stepping stones for personal development.
Accept:
Acknowledge Limitations: Understand that there are aspects beyond your control
Practice Self-Compassion: Extend kindness to yourself, especially during setbacks, and prioritize learning and growth.
Related Media: Burn Out to Brilliance. Recovery from Chronic Fatigue | Linda Jones | TEDxBirminghamCityUniversity
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