Burnout
Many can relate to the feeling that little things are harder than they should be, or that you just can’t bring yourself to care about that task at work that really needs to get done. Although this may indicate just a bad day or a tired week, these feelings on a consistent basis might be signs of burnout. We can help.
What is Burnout?
Burnout is typically associated with a taxing job, but it can happen in many realms of life. One can be burnt out in a relationship, a sport, or even a high-intensity hobby. Burnout is not a medical condition but is defined by the APA Dictionary of Psychology as “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.”
Burnout happens when your work-life balance isn’t being prioritized or when you take on more than you have time and energy for. Those with many responsibilities, like single parents or CEOs, are especially at risk of burnout. If you’re feeling easily frustrated or overwhelmed in the face of simple tasks, you may be burnt out.
Signs of Burnout
Burnout goes beyond just the occasional feeling of tiredness or irritability. When these feelings begin to permeate your life and affect your health and productivity, that’s when it’s best to take a step back and evaluate whether you’re experiencing burnout. Common symptoms of burnout include:
● Feeling cynical or disillusioned at work
● Feeling inadequate
● Feelings of sadness
● Struggling with motivation
● Feeling irritable, frustrated, or impatient with coworkers or clients
● Fatigue or low energy levels
● Difficulty maintaining your level of productivity
● Difficulty concentrating
● A lack of satisfaction with successes and achievements
● Abuse of alcohol, drugs or food to cope
● Change in eating habits- overeating or eating too little
● Change in sleeping habits- oversleeping or insomnia
● Physical health issues like headaches or bowel problems with no clear cause or treatment
Burnout often begins with a feeling of tiredness and inadequacy, eventually becoming a full-fledged experience that impacts all areas of your life. When minor setbacks feel impassable and small mistakes cause intense feelings of hopelessness, this may be burnout. Burnout shows up differently in everyone, but across the board, it impacts your physical, mental, and emotional wellness.
Some may confuse burnout with depression since many of the symptoms overlap. Burnout is the result of a definable situation or environment, while depression happens regardless of life situations. Depression occurs in a more general sense and isn’t attached to anything in particular. Burnout, on the other hand, is caused by a specific life circumstance.
What Burnout Looks Like in Actions
Burnout manifests itself in several ways. Along with experiencing the symptoms listed above, those feeling burned out may respond to the feeling through action. For example, being excessively annoyed at your coworkers can cause you to lash out or express irritation. This is especially worrisome in someone who’s typically calm and even-tempered. These burnout-driven behaviors can evolve into more damaging actions like blaming, sudden outbursts and crying spells. This can result in a more stressful or toxic environment for coworkers, along with reducing productivity in the office and affecting morale.
Other burnout actions include self-destructive behaviors like unhealthy eating and sleeping habits or alcohol abuse. Those experiencing burnout may feel the need to cope in unhealthy ways to manage stress and escape from one’s feelings. They also might shirk healthy habits like exercise and cooking, as these can feel incredibly difficult when one’s already exhausted.
Along with these, burnout actions can also include neglecting one’s responsibilities. Since burnout causes apathy and affects one’s motivation, those experiencing it may show up late to work, do the bare minimum or produce less than stellar work.
Causes of Burnout in a Job
Burnout can occur in many areas of life, but it’s most often as the result of a job. Job burnout may happen for a number of reasons, some of which are:
● Overload of responsibilities- if a worker is consistently being assigned a huge workload, burnout can occur. This is especially true if one is being expected to work long hours or consistently work excessively each week.
● Unhealthy work environment- burnout is likelier to develop if one’s workplace has a negative or stressful environment. Some workers have an office bully, difficult colleagues or a boss that micromanages. These factors can add extra job stress, leading to burnout.
● Lack of support- if you don’t have a support system, either within your job or in your personal life, job stresses can be exacerbated. This also applies to those with a lack of resources to complete one’s job assignments.
● Lack of autonomy- those who don’t have control over their job conditions, like schedule or workload, are more likely to feel burnt out.
● Extreme work conditions- if your job is extremely chaotic or mind-numbingly monotonous, it takes a lot of energy and concentration to focus. Any extreme can lead to burnout, whether your job involves a high amount of emotional labor, high-intensity projects or very tight deadlines.
● Unhealthy work-life balance- if your job takes up an unhealthy amount of time or energy, you may be left without time for yourself or for your family and friends. This can lead to burnout.
How Burnout Affects Your Life
Burnout can have detrimental effects on all areas of your life, from your job to your relationships to your health. When one is experiencing burnout, it can be difficult to enjoy hobbies and activities that previously brought joy. Many of the symptoms of burnout, like fatigue, insomnia, substance abuse and irritability, are difficult to live with.
Unfortunately, burnout also negatively impacts your physical, mental, and emotional health. The high stress levels and unhealthy habits that often accompany burnout can cause health issues if they remain unchecked. Those with burnout are at a higher risk of heart disease, high blood pressure, type 2 diabetes, respiratory issues, and death before the age of 45.
As for mental health, people who are burned out are more likely to experience depression, anxiety, and anger issues. They may need to see a mental health professional or begin medication to manage their stress.
Burnout can also cause consequences in your personal life, such as isolation from one’s community, difficulty maintaining responsibilities, irresponsibility with finances, and substance abuse. These can lead to conflicts with one’s family and relationship rifts, adding even more stress to one’s life.
Job performance is typically affected by burnout as well. Workers with burnout may suffer from job dissatisfaction, and their ability to successfully complete tasks is often hindered. Burnout may cause you to withdraw from your colleagues and can even result in a demotion if your job performance continues to suffer.
What to Do if You Have Burnout
Acknowledging that you have burnout is the first step to fixing it. If you’re feeling excessive amounts of stress, apathy or fatigue and you can pinpoint the exact cause, you may need to consider whether you’re suffering from burnout. After realizing that you have burnout, there are a few routes to take. Here are a few ways to combat burnout:
● Evaluate your options- It’s a good idea to evaluate your options and see if there are any ways to reduce your workload or stress levels. This can involve taking time from a hobby or having a conversation with your boss.
● Try a relaxing activity or hobby- when you’re feeling stressed and burned out, adding something joyful or relaxing to your life can do wonders. Try yoga, meditation, or art, since these are natural ways to regulate your nervous system.
● Focus on healthy habits- incorporating self-care is a great way to counteract burnout. Exercise, a healthy sleep schedule, alone time, and a balanced diet can help with stress management.
● Enforce work-life balance- a healthy work-life balance is key to avoiding burnout. If you feel overworked and burned out, this is a good time to reinforce your boundaries surrounding work. For instance, when work is done for the day, don’t check any emails or take work-related calls until your next workday. You can also add breaks to your schedule, taking walks between work calls or turning off your phone during lunch.
● Seek support- going to your loved ones or colleagues for support can make you feel less alone in your experience. Leaning on your support system and asking for help when you need it can help to combat burnout.
As helpful as these strategies can be, burnout can be difficult to fight on your own, especially since its symptoms involve feelings of fatigue and apathy. If burnout is greatly affecting your life, it may be best to see a licensed health professional. Although each health professional has his or her own specialties, a common intervention for burnout is cognitive behavioral therapy.
Treatments for Burnout
Cognitive behavioral therapy (CBT) is a type of talk therapy that helps clients with a range of issues. The theory behind this type of therapy is that your thoughts and feelings impact your experience, meaning that psychological issues are a result of thinking and behavioral patterns. According to the theory behind CBT, if you change your thinking patterns and behavioral patterns, this can remedy psychological issues like burnout.
When using CBT for burnout, health professionals help their clients to change their thinking about the circumstances surrounding burnout, allowing them to bring positivity to a previously stressful, negative situation.
Some CBT interventions often used for burnout include:
● Cognitive restructuring- in this strategy, the health professional delves into the patient’s thought processes. The professional may find that the patient is focusing on unhelpful or unhealthy aspects of the situation, which the professional will then attempt to correct.
● Role play- role playing involves imitating a situation that contributes to burnout, like a meeting with the boss or a difficult project. This strategy gives patients the chance to problem solve and work on their communication skills.
● Stress reduction- in this CBT tactic, the therapist shows patients how to regulate and destress in the middle of difficult situations with strategies like breathing exercises and muscle relaxation.
● Guided discovery- in guided discovery, the therapist learns the patient’s perspective on the situation causing burnout. The professional will then ask a series of questions to encourage the patient to change his or her viewpoint.
● Journaling- another CBT tactic, journaling helps patients release negative feelings and intrusive thoughts. The professional will give the patient writing exercises to help the patient discover the feelings that could be resulting in burnout.