You've probably heard about burnout before, perhaps from a co-worker or friend who has experienced it or maybe you came across it on the internet. Burnout is not a new phenomenon, but it has become increasingly prevalent worldwide in recent years.
In today's society, everything feels fast-paced: people are expected to be productive and successful at all times. When we're under a lot of stress, pressure or have an excessive workload, we might experience burnout. This makes it important that we know how to recognize the signs of burnout and treat it properly.
By openly discussing the negative impact of burnout on a person’s well-being and quality of life, we can raise awareness about its causes, symptoms and ways of prevention. Additionally, we can encourage individuals who suffer from it to seek help.
What is burnout?
Burnout is a state of emotional, physical and mental exhaustion caused by prolonged and excessive stress, pressure or workload. Experiencing burnout can make you feel drained, overwhelmed and disconnected from your work.
The term burnout first appeared in 1974, when psychologist Herbert Freudenberger described it as the physical and emotional exhaustion experienced by individuals in "helping" professions, such as nurses and social workers, who had become overwhelmed by the demands of their jobs. However, the definition has since changed and been extended to include any and all professions.
Nowadays, the World Health Organization (WHO) recognizes burnout as an occupational phenomenon and defines it as a syndrome resulting from chronic workplace stress that has not been successfully managed.
The WHO categorizes burnout in three dimensions:
- Exhaustion: Feelings of energy depletion or exhaustion.
- Cynicism: Increased mental distance from one’s job or feelings of negativism or cynicism related to one's job.
- Reduced professional efficacy: Not being able to produce work at the same speed or quality is diminished.
It’s important to understand that burnout is not an illness or disease, it’s a work-related syndrome that can happen to anyone, in any industry and at any age. Furthermore, it happens gradually: it can take months or even years to develop, and it’s not the individual’s fault.
Possible causes of burnout
Since burnout is a work-related phenomenon, its causes are related to the workplace, such as a lack of support or an excessive workload. According to Infinite Potential, there are five possible causes:
- Unmanageable workload: Work feels endless by having too much work, long working hours, too many meetings, etc.
- Lack of organizational support: Organizations place the burden of reducing burnout on individuals instead of examining the culture and structures that may have caused it.
- Values misalignment: People want not only a job, but also a purpose in both their personal and professional lives. Companies often make value statements through posters, but they need to demonstrate how their workers are making a difference in the organization, their clients, and even the world.
- Unfair/Inequitable treatment: Unfair or inequitable treatment can be shown in different ways: some workers might get more interesting projects than others, some may receive higher compensation despite doing the same job, etc.
- Toxic leadership behaviors: A harmful work atmosphere can be generated by leaders who are either absent, exhibit contemptuous behavior or establish an environment of unpredictability that can make people feel isolated and taken advantage of.
Symptoms of burnout
The symptoms of burnout can manifest in many different ways, including physical, emotional, and cognitive disorders, such as:
- Feeling tired or drained most of the time
- Feeling helpless, trapped or defeated
- Reduced productivity and motivation
- Loss of interest in work or other activities
- Cynicism and negativity
- Increased irritability and frustration
- Having a cynical or a negative outlook
- Self-doubt
Physical symptoms may include:
- Headaches
- Muscle tension
- Gastrointestinal problems
How to treat burnout
Now that we have covered what causes burnout and its symptoms, what can we do if we believe we're suffering from it? Fortunately, there are many things we can do at home to help us recover from burnout:
- Track your stress levels: Even though we may know we are stressed, we may not be aware of how often it occurs and what exactly is causing it. Tracking your stress levels can help you understand your patterns and behaviors.
- Journaling: It’s a great and private way to get things off your chest. You can write about what is bothering you, your values, your career or anything else you wish.
- Set boundaries: To prevent burnout, it's crucial to set healthy boundaries and say “no” to activities that could be overwhelming. This may involve delegating tasks, reducing your workload or learning to manage your time more effectively.
- Prioritize sleep: Sleep can help reduce stress and protect your health. Try to get at least seven hours of sleep each night.
- Seek support: Talking to a trusted friend or co-worker can help you to cope with burnout. And if you can, seek professional help such as therapy.
In summary, burnout is a work-related problem that can impact individuals in any industry, regardless of age or position. It can lead to reduced productivity and negatively affect overall well-being. Recognizing the signs of burnout is crucial to address its underlying causes and, once you make it, effectively take action.
It’s important to recognize that burnout is not the individual’s fault. To the contrary, it’s caused by external factors in the workplace, such as long hours, excessive workload, unfair treatment, lack of support from the organization and a toxic work environment. The company plays an important role in treating burnout: by acknowledging and addressing the sources of burnout within the organization, companies can create a healthier work environment for their employees.
Bibliography
Mayo Clinic. (2019). Burnout. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
Mental Health UK. Burnout.
https://mentalhealth-uk.org/burnout/
HelpGuide. (2021). Burnout prevention and recovery. https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
BetterUp. (2021). How to recover from burnout. https://www.betterup.com/blog/how-to-recover-from-burnout
Nesswell. How to recover from burnout. https://nesswell.com/how-to-recover-from-burnout/
Infinite Potential. The State of Workplace Burnout 2023. https://infinite-potential.com.au/the-state-of-burnout-2023