The Signs of Burnout

Burnout. It’s a word that gets tossed around a lot these days, but what does it really mean? And more importantly, how can you tell if you’re experiencing burnout? I like to use the definition of burnout provided by the World Health Organization because it reflects the extensive research on burnout that has been done over the years.

The World Health Organization defines burnout as an “occupational phenomenon resulting from chronic work-related stress that has not been successfully managed.” There are 3 dimensions of burnout; emotional exhaustion, depersonalization, and reduced personal accomplishment. You can experience one or all of the dimensions to varying degrees. Burnout is different from stress in that it is a persistent condition resulting from excessive stress.

Now, some people take issue with this definition because of the occupational phenomenon part. The argument is that burnout can occur outside of a traditional work context - for example, becoming a caretaker to a sick family member could result in burnout.

I like this definition of burnout though! It’s important to have a definition that holds organizations accountable for their role in employee wellbeing. Also, burnout was originally presented in the research to explain a phenomenon that was happening at work. You are a whole person and you may be experiencing burnout for other non-work related reasons but in a lot of cases it is work.

The question is, if we’ all had those days where we feel exhausted and drained, but when does it cross the line into burnout? Burnout isn’t just a rough patch; it’s a chronic condition that can seriously impact your health and wellbeing. Recognizing the signs early can help you take action before it gets worse. If has already gotten worse though, please don’t worry. You can recover it will just take time!

Emotional Exhaustion

Emotional exhaustion is the first dimension of burnout and the most obvious one. It’s a feeling of being completely drained, both physically and emotionally. The media sometimes uses the words exhaustion and burnout interchangeably, but exhaustion is just one piece of the puzzle.

Signs of Emotional Exhaustions

Chronic Fatigue: You’re always tired. It’s not the type of tired that just requires a good night of sleep. It’s an ongoing feeling of depletion that you cannot shake.

Feeling Overwhelmed: When you’re experiencing emotional exhaustion even the smallest task can feel like a mountain. You have a persistent sense that there is too much to do and it is hard to relax.

Irritability: You’re snapping at people more than usual. You’re short-tempered, a little bit abrupt, and if one more person asks you a question that they already asked you two days ago you just might explode.

Decreased Coping Ability: Things that used to be minor annoyances now feel unbearable. Your capacity is low so everything seems like a big deal and you find yourself quickly becoming distressed from things that weren’t a big deal before.

Keep in mind that it is easy to overlook the emotional exhaustion signs of burnout because they are somewhat normalized in our society. We are also very good at putting aside our own needs in order to get work done. It’s alright to have a bad day, or even a bad week, but if you are consistently experiencing these signs it may be burnout.

Emotional exhaustion is typically the first dimension to appear so take it as an early sign to start prioritizing your wellbeing.

Depersonalization (Cynicism)

Depersonalization, or cynicism, is when you start to feel detached from your work and the people around you. It’s as if you’re going through the motions without really engaging. Where you once would have found meaning in your job you now see nothing but an energy drain. People you once worked with are annoying. People who are trying to help?! Outrageous. Clearly villains in disguise.

Signs of Depersonalization

Negative Attitude: You find yourself becoming more negative and cynical about work. You may even start to become pessimistic and distrustful of any help that is offered.

Detachment: You feel disconnected from your colleagues and work where you once felt a connection. You sense of meaning at work is diminishing and interest in maintaining relationships at work is dwindling.

Reduced Empathy: You struggle to care about others’ problems. If you’re in a leadership role you start to find supporting your team very taxing. If you work with clients or patients you start to find it hard to show empathy to what they’re struggling with.

Avoidance: You start avoiding tasks, responsibilities, interactions - anything that might consume your energy. You want nothing to do with anything that will place a demand on you.

Depersonalization is often the second dimension of burnout to appear. Remember, all of these dimensions reflect some kind of change in you. I’ve had people ask if the depersonalization dimension applies if you’ve just never liked people and never wanted to connect with your work. No, because it does not reflect a change it’s probably not depersonalization. I encourage to consider developing relationships at work though because community does help prevent burnout.

Reduced Personal Accomplishment

The third dimension of burnout is reduced personal accomplishment. This is when you start to doubt your abilities and feel like nothing you do makes a difference. This dimension of burnout is where a vicious loop kicks in: because you feel like you are not good enough, you start to push yourself harder to compensate.

Signs of Reduced Personal Accomplishment

Decreased Productivity: You’re not getting as much done as you used to or things are taking a lot longer than usual. You’re making more mistakes than usual and struggling through the day.

Feelings of Incompetence: You start to doubt your skills and abilities. While you may actually have lower productivity, you could also be getting everything done but feeling terrible about it.

Low Self-Esteem: You don’t feel good about your work or yourself. When someone asks for your expertise, you feel as though you don’t have any. You doubt yourself, your work, and your ability.

Questioning Your Impact: You wonder if your work matters. You’re no longer seeing how what you are doing matters or contributes. If you do not have a job that has a notable community impact, this can be internal to your organization. You start to feel like you’re not contributing enough.

I once had someone tell me that she felt like she was getting worse at her job. That sums up reduced personal accomplishment well. A few days later she got stellar feedback on work she submitted. Clearly not bad at her job! It’s not that you’re getting worse - it’s that you feel ineffective, unproductive, and incompetent. That might make it hard to do good work but you are capable of recuperating.

Long-term Consequences of Burnout

Now that you’re familiar with the signs of burnout, let’s take a look at what burnout can turn into if it’s not addressed. It can be really tempting to think that you will push through burnout. Sure, the signs of burnout suck, but you can endure!

Not quite. If burnout goes unchecked you are at risk for further physical and mental health issues that are harder to resolve. If you’re experiencing any of the signs of burnout described, please take it seriously.

The worse burnout gets the harder it is to address due to changes in the brain and DNA. Yes, burnout is changing your body! All that to say - do not wait to address burnout.

Physical Health Implications

One of the most alarming aspects of burnout is its potential to harm your physical health. Chronic stress, a core component of burnout, can lead to a host of health problems. Persistent high levels of stress hormones like cortisol can weaken the immune system, making you more susceptible to illnesses. Over time, this can increase the risk of chronic conditions such as heart disease, hypertension, and type 2 diabetes.

Additionally, many people experiencing burnout report sleep disturbances, which only exacerbate fatigue and weaken the body’s ability to repair and rejuvenate itself. Chronic fatigue becomes a vicious cycle, leaving you physically drained and more prone to other health issues.

Mental Health Implications

The mental health implications of burnout are equally concerning. Burnout can significantly increase the risk of developing mental health disorders such as anxiety and depression. The constant state of stress and exhaustion can erode your emotional resilience, making it harder to cope with everyday challenges.

Feelings of hopelessness, detachment, and a pervasive sense of failure can take root, leading to a downward spiral in mental health. This not only affects your wellbeing but can also impact your relationships and overall quality of life. Furthermore, the decrease in life satisfaction and overall happiness can lead to a feeling of being trapped, with no clear way out of the burnout cycle

Steps to Take if You Identify Signs of Burnout

Recognizing the signs of burnout early is the first step toward recovery and prevention. Once you’ve identified that you might be experiencing burnout, it’s crucial to take actionable steps to address it. Here are some effective strategies that can help you manage and overcome burnout.

Self-Care Strategies

Rest and Recovery

One of the most important things you can do when facing burnout is to prioritize rest and relaxation. This means carving out time in your schedule for activities that help you unwind and recharge. Whether it's reading a book, taking a leisurely walk, practicing yoga, or simply enjoying a long bath, make sure to allocate time for yourself to relax. Rest isn’t just about sleeping; it’s about engaging in activities that bring you peace and joy.

Hobbies and Interests:

Engaging in hobbies and interests outside of work can provide a much-needed break from your daily routine and help you reconnect with what makes you happy. Whether it’s painting, gardening, playing a musical instrument, or any other hobby, these activities can be incredibly therapeutic. They not only provide a mental break but also foster a sense of accomplishment and fulfillment that work-related tasks might not.

Workplace Interventions

Burnout isn’t just about the individual. There are many common causes of workplace burnout that can be addressed through workplace interventions.

Seek Support

It’s important not to suffer in silence. If you’re experiencing burnout, reach out to your supervisor or HR department. Open communication can lead to understanding and support from your workplace. Discussing your challenges can help you find solutions, such as adjusting your workload or getting the support you need. Remember, it’s in your employer’s best interest to ensure their employees are healthy and productive.

Workload Adjustments

Negotiating changes to your tasks and responsibilities can make a significant difference. If your workload is unmanageable, talk to your supervisor about possible adjustments. This might include delegating tasks, extending deadlines, or prioritizing more critical assignments. Sometimes, a simple conversation about what’s feasible can lead to meaningful changes that reduce stress and prevent burnout.

Boundary Setting

Learning to say no and set limits on your work is crucial. Establish clear boundaries to ensure you’re not overextending yourself. This could mean not answering work emails after hours, setting specific times for breaks, or clearly communicating your limits to your team. Setting boundaries helps maintain a healthy work-life balance and ensures you have time to recharge.

Employee Assistance Programs (EAPs)

Many workplaces offer Employee Assistance Programs (EAPs) that provide confidential counseling and support services. If your employer offers this resource, take advantage of it. EAPs can connect you with counselors, provide stress management resources, and offer other forms of support to help you navigate burnout.

Burnout is a serious issue, but recognizing the signs early can make a huge difference. Prioritize your wellbeing, and don’t hesitate to seek help if you need it. Share your experiences or reach out for further resources—taking that first step is crucial.

Remember, you’re not alone in this. We’re all in it together, and together, we can overcome burnout. Prioritize yourself, set boundaries, seek support, and take proactive steps to manage and prevent burnout. Your health and happiness are worth it!