What is burnout?
Burnout is a type of stress that occurs when work demands consistently exceed the amount of energy a person has which leads to physical, mental, and emotional exhaustion (5). Burnout is different from transient tiredness after an intensive work week, or temporary stress related to a project deadline. Burnout tends to build over time—breaking one line of defense after another—until exhaustion becomes inevitable.
Recent studies show that work-related burnout is on the rise with about 50% of workers experiencing burnout in 2021 (7). Employees with jobs centered around helping others are at a higher risk. Despite these staggering statistics, the good news is that there are effective strategies to deal with burnout, and even prevent it in the first place.
Signs of burnout
Burnout may manifest somewhat differently in every individual, but there is a general pattern that negatively affects various aspects of work and personal life. Some of the most common signs include (1,2,3):
- mental, physical, and emotional exhaustion
- lack of motivation
- poor work performance
- shortened attention span
- poor decision making
- a sense of decreased accomplishment
- lack of caring
- negative or cynical outlook on work and life
- feeling empty, unappreciated, and/or overworked
- feeling like you have nothing more to give
Causes and risk factors
Different employees may have different levels of susceptibility to burnout due to multiple individual factors such as personality traits, experiences, or family life. However, certain job aspects and characteristics have a higher association with work-related burnout. Watch out for these burnout risk red flags (1,2,3):
- heavy workload and long work hours
- chaotic and/or dysfunctional workplace
- lack of control (no set schedule, changing locations, different co-workers, etc)
- unclear job expectations
- work-life imbalance (too much work, too little play)
- employment in helping profession (nursing, medicine, mental health, social work, etc) (6)
- a mismatch between skills (or talent) and role
- difficulty with boundaries
- communication problems with colleagues and/or boss
- a fast-paced, high-stress environment
- lack of fairness or recognition for efforts
Consequences
If burnout at work is not spotted and effectively addressed, it can lead to a variety of emotional, mental, and physical consequences, such as (1,2,3):
- ongoing frustration, sadness, anger, irritability, depression, and anxiety
- no interest in work or work-related activities
- interpersonal difficulties
- low energy levels, tiredness, and exhaustion
- insomnia
- alcohol and substance use or abuse
- headaches
- stomach aches and issues with bowels
- weakened immunity and vulnerability to illness
- high blood pressure
- diabetes
- heart disease
Prevention strategies
Don’t let burnout get in your way, ruin your career, or take a toll on your most precious asset—your health. There are multiple strategies to counter and prevent burnout:
Choose your attitude—an ideal job that satisfies all wishes is not easy to find. Even “dream” jobs can present with periods of difficulties, stress, and stagnation. That is why our attitude at work can make a big difference. Engaging in what one perceives as meaningless tasks can lead to burnout (3). On the other hand, if you see the meaning in your work—and it is consistent with your values and commitments—the chances of burnout diminish.
Be there—try to be fully present by regularly practicing mindfulness and proven relaxation methods for mind and body such as yoga, meditation, or tai chi.
Move your body—regular exercise is much more than just healthy physical movement. It has a multitude of benefits, including preventing burnout. Exercise stimulates the body to release endorphins (special compounds that make us feel good), reduce stress, improve motivation and concentration. In addition, exercise increases stamina and helps one achieve better sleep.
Practice self-care—everyone has unique physical, mental and emotional needs. Finding the time to address your personal needs is like adding gas to your car’s tank regularly so it can run smoothly. In addition, the better-quality gas you use the better and longer your car will run. Your body and mind are the only “vehicle” you will ever have.
Minding your happiness and learning which activities make it run best and incorporating them into your schedule can make your engine roar with energy and enthusiasm. Similarly, taking time off or going on a vacation can help recharge your batteries. Also, do not forget about your regular physical and dental checkups! Even cars need their regular inspections…
Recognize others—a simple word of appreciation and encouragement can make one’s day brighter and make them feel connected to their job and colleagues. In contrast, lack of recognition for efforts and quality work is one of the potential causes of work-related burnout. So, recognizing others when credit is earned can be a powerful antidote to burnout.
Define root causes—if you feel like burnout is standing on your doorstep— or has already become a problem—having a clear understanding of the root causes of your burnout will make it easier to find effective strategies for tackling it.
Practice being realistic—learn to use your professional knowledge, experience, occupational standards, and time management skills to plan your work and assignments. Set realistic expectations and know your limits. If your workload appears to be unrealistic—do not keep fooling yourself that you will eventually catch up one day and ask for help as soon as possible.
Ask for help—many employees are exceptional at what they do, and so asking for help is not the first thing that comes to mind when facing challenges at work. Learning to ask for help when it is necessary is one of the most essential strategies for working effectively and preventing burnout. Equally, delegating tasks is helpful in taking that extra pressure off your shoulders.
Share your concerns—keeping all frustrations to yourself rarely leads to better health outcomes. In contrast, sharing your concerns and negative feelings with someone you trust is a therapeutic activity for mental and physical health. It reduces emotional and physical distress, helps restore calmness and a sense of control over a particular situation, and can even strengthen the immune system on a physical level (4).
A trusted person can be a family member, friend, colleague, supervisor, pastor, counselor, medical worker, etc. Also, using an employee assistance program supported by your employer can help to achieve similar results. Alternatively, if there is no such person or service available immediately, writing down your concerns can provide greater perspective and can also be therapeutic.
Make proactive changes—we live in a world of major changes that often impacts our personal and work life. In turn, habitually making ongoing proactive lifestyle adjustments that support our physical and mental wellbeing can be one of the answers to this challenge. Being observant and flexible can help you stay healthy and successful at your job while steering away from burnout—regardless of the changes around you.
References
1) https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
2) https://www.webmd.com/mental-health/what-to-know-about-work-burnout
3) https://health.clevelandclinic.org/7-red-flags-of-job-burnout-and-what-you-can-do/
4) https://www.psychologytoday.com/us/blog/your-personal-renaissance/201906/why-talking-about-our-problems-makes-us-feel-better
5) https://www.healthline.com/health/tips-for-identifying-and-preventing-burnout
6) https://bmjopen.bmj.com/content/9/2/e023506
7) https://www.forbes.com/sites/jackkelly/2021/04/05/indeed-study-shows-that-worker-burnout-is-at-frighteningly-high-levels-here-is-what-you-need-to-do-now/?sh=5710bd7c23bb
