Burnout is one of the number one topics being discussed both online, at home, and in the workplace today. If you’re reading this, chances are you have already experienced it yourself or are wondering if you are. The thing with burnout is that the longer it goes ignored, the harder it is to bounce back from. Thankfully, if you recognize the early signs of it, you can do something about it before it requires a much larger, more disruptive intervention.
What is Burnout?
According to the World Health Organization and the 11th Revision of the International Classification of Diseases, burnout is defined as a syndrome or phenomenon, not a medical condition. Their definition is as follows:
“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:
- feelings of energy depletion or exhaustion;
- increased mental distance from one’s job, feelings of negativism or cynicism related to one’s job; and
- reduced professional efficacy.
Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”
Despite their specification of burnout as purely a workplace hazard, many experts will use burnout to refer to other, non-professional areas of life, too. Perhaps outside of work you hold a volunteer position at an organization that is pushing you over the edge. Maybe you are a stay-at-home parent who is struggling to keep up. Maybe you are someone who has simply taken on too many responsibilities both at work and outside, and you feel yourself losing steam. No matter what, if you’re burning out, you’re burning out.
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Recognizing the Signs of Burnout
It is important to note that burnout is not the same as stress. We all go through periods of time that are more stressful than others. The holiday season can be difficult; maybe you’ve got a big project or event you are planning that is coming up soon, or maybe you have a ‘busy season’ at work, which requires more work and longer hours. These times can all be stressful, and can certainly lead to you feeling like you need to take a break to recover afterward. This, however, is not the same as burnout.
It can be tough to tell the difference between stress and burnout. It can also be difficult to realize you are burning out before you are really at rock bottom. Knowing the signs of burnout is essential for early intervention so that you don’t get that far with it. The most acute warning signs that you are burning (or already burnt) out are as follows:
- You are increasingly irritable, even small inconveniences set you off
- You no longer want to do activities that you previously enjoyed,
- Even small tasks feel impossibly overwhelming
- You no longer want to take on additional responsibilities
Physical Symptoms of Burnout
While we tend to focus on the mental and emotional aspects of burnout, there are physical ones, as well. These physical manifestations are just as important, as they affect your quality of life and your overall health and wellbeing. These physical symptoms include headaches, exhaustion, and an increase in colds and other illnesses. You may also find yourself at higher risk for more serious health problems, like cardiovascular disease and heart attack.
Signs of Burnout, or Stress?
Understanding the distinction between the signs of burnout and general stress is essential for effective management. As it was already mentioned, burnout goes beyond everyday stress. It leads to emotional exhaustion, reduced performance, and a negative attitude towards work or activities that you once approached with joy and passion. It is important to recognize the difference between stress and burnout, as each requires a different path and different strategies to overcome them. While chronic stress can lead to burnout eventually, they are not the same thing.
Subtypes of Burnout and Specific Job-Related Signs
Less commonly spoken about, there are actually subtypes of burnout that tend to manifest in specific job-related situations. Teachers, hospital staff, and therapists or counselors tend to have their own specific kinds of burnout related to their jobs. Teachers can experience burnout due to being constantly assessed but with much of their success relying on the performance of others, in this case, the academic performance of their students. The work that hospital staff do, specifically nurses and doctors, is high pressure, high stakes, long hours, and in many cases, with people’s lives on the line. Therapists can often suffer from what’s called ‘compassion fatigue,’ caused by having to work with a high level of empathy at all times. With burnout affecting individuals in various professions, recognizing the unique signs based on specific job demands is crucial. Not only is it important for people in these professions to recognize it themselves, but also for coworkers and employers. Rather than criticizing, punishing, or putting more stress on these employees, they should instead be trying to work with that employee to help them overcome burnout so that they can be productive once again.
You Are Not Alone
When it comes to overcoming burnout, recognizing the signs and taking proactive steps to address them is essential. Approximately 4 to 7 percent of the working population may experience burnout, with certain fields, such as healthcare, reporting higher rates. The impact of burnout can be much further-reaching than we might think. It can end up affecting work performance and personal relationships and even increasing the risk of dangerous health problems such as cardiovascular diseases and depression. Burnout tends to only get worse over time, so it is important to address it as quickly as possible.
Strategies for Overcoming Burnout
There are several strategies to help you overcome burnout. Firstly, you can’t overcome something if you don’t know what’s causing it. Identifying the source and your triggers is the first step. Burnout can stem from work-related stress, academic pressures, relationship issues, or trying to manage multiple responsibilities without support. The second step is to take action. Start by making immediate changes to lighten your workload and prioritize tasks that can help you to alleviate some of the pressure and stress that is hurtling you towards burnout. Finally, and perhaps most importantly, don’t try and do it alone. Seeking support from trusted individuals, such as friends, family, or a therapist, can also provide guidance and help in identifying coping mechanisms. It is also important that you don’t hide how you are feeling from others. Coworkers, friends, partners, for sure, but in particular, your manager or boss. If you don’t feel like you can bring up burnout to your employer or manager, you may need to consider making a change. Working for someone who doesn’t care about your mental health or who will use that against you when it comes to bonuses, promotions, and other benefits, then no matter what you do, you will find yourself in the same position over and over again. By addressing burnout proactively and taking steps to regain control, you can begin the journey to recovery and prevent future episodes of burnout.
The Bottom Line
Burnout is awful and can leave you feeling hopeless and lost. Thankfully, you can overcome it, and when you do, you will likely find yourself on a better path for you. Regardless of whether you stay in your job or find a new career, you will find yourself with a better balance, healthier boundaries, and overall happier than you were ever before.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
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