The 12 Stages of Burnout

Burnout is a state of physical, emotional, and mental exhaustion caused by excessive and prolonged stress. It can affect anyone, regardless of their age, occupation, or lifestyle.

The prevalence of burnout is on the rise, with many individuals unaware of its development, severity, and effective stress management techniques to prevent its occurrence.

In this context, it’s crucial to look into the 12 distinct stages of burnout. Through this exploration, we aim to shed light on the progression of burnout and its impact.

Moreover, we will also examine potential solutions that are being discussed to provide remedies for burnout.

The 12 stages of burnout are:

Stage 1: You feel there is a strong need to prove yourself.

Question: Why do you feel the need to prove yourself?

Answer: In this stage, you feel the need to prove yourself and achieve success. You may work long hours and take on too much responsibility because you want recognition and validation from others.

Stage 2: You keep working harder and harder to achieve this.

Question: Why do you believe working harder will bring recognition?

Answer: You continue to work hard in an attempt to meet your expectations. You may neglect your personal needs and relationships. All because you’ve equated your self-worth with your productivity and achievements.

Stage 3: You begin to neglect your own needs more.

Question: Why are you neglecting your own needs?

Answer: You start to ignore your physical and emotional needs. You may not get enough sleep, eat unhealthy foods, or exercise regularly. All because you prioritize external validation over self-care.

Stage 4: You are conflicted and blame others or the situation.

Question: Why do you blame others and avoid taking responsibility?

Answer: You may start to blame others or your situation for your problems. You may also withdraw from social activities and relationships. All because it is difficult to acknowledge your own role and vulnerabilities, so blaming others protects your self-image.

Stage 5: You change your values to focus on work more.

Question: Why are you shifting your values towards work?

Answer: You may start to devalue your personal life and relationships. You may become more focused on your work and less interested in other things. All because you believe that achieving in your career is the only way to feel valued.

Stage 6: You deny the problems that arise due to work stress.

Question: Why do you deny the problems?

Answer: You may start to deny that there are any problems in your life. You may also become intolerant of others and their opinions. All because admitting the problems would mean admitting your inability to handle the situation, leading to feelings of inadequacy.

Stage 7: You withdraw from social life and your family as well.

Question: Why do you isolate yourself from social connections?

Answer: You may start to withdraw from social activities and relationships. You may also become isolated and depressed. All because you feel too drained by work and fear that opening up will reveal your struggles.

Stage 8: Your behavior changes which upsets your loved ones.

Question: Why is your behavior changing in ways that upset others?

Answer: Your behavior may change in noticeable ways. You may become irritable, impatient, or angry. You may also have difficulty concentrating or making decisions. All because your burnout-related behaviors are impacting your ability to engage with and support your loved ones.

Stage 9: Depersonalization happens, you do not feel like yourself.

Question: Why are you experiencing depersonalization?

Answer: You may start to feel detached from yourself and others. You may feel like you are going through the motions and not really living your life. All because the constant pressure to prove yourself has disconnected you from your authentic self.

Stage 10: You feel empty and numb, substance abuse can occur.

Question: Why might substance abuse become a risk?

Answer: You may feel empty and meaningless. You may lose interest in things that you used to enjoy. All because you’re attempting to cope with the emotional emptiness caused by burnout through unhealthy means.

Stage 11: You feel depressed, lost and completely exhausted.

Question: Why are you feeling depressed and lost?

Answer: You may experience symptoms of depression, such as sadness, hopelessness, and fatigue because the relentless pursuit of external validation has left you emotionally depleted and disconnected from intrinsic sources of happiness.

Stage 12: You mentally and physically collapse, full burnout.

Question: Why does burnout reach this extreme stage?

Answer: This is the final stage of burnout. You may experience physical and mental collapse. You may also be unable to function at work or in your personal life. All because the accumulation of unaddressed stress, disconnection from oneself, and neglect of emotional well-being has pushed you to a breaking point.

To further understand the issue; let’s take an example of a 911 attendant:

The 911 Attendant Who Burned Out

When Olivia first started working as a 911 attendant, she was excited and passionate about her job. She wanted to help people in their time of need, and she felt like she was making a difference in the world.

However, over time, the stress of the job started to take its toll. She would often have to deal with traumatic calls, such as car accidents, shootings, and child abuse. She would also have to listen to people in pain and fear, and she would often feel helpless to do anything to help them.

One day, Olivia received a call from a woman who was being held hostage by her abusive husband. The woman was terrified, and Olivia did her best to keep her calm and help her escape. However, the call ended in tragedy when the husband shot and killed the woman.

This call was the final straw for Olivia. She was so traumatized by what she had heard that she could no longer function at work. She started to have nightmares, and she would often break down in tears. She eventually had to take a leave of absence from work, and she eventually quit altogether.

Olivia’s story is a reminder that burnout is a real and serious problem. It can happen to anyone, regardless of their job or their mental health.

If you are experiencing burnout, it is important to seek help. There are a number of things you can do to manage burnout, such as talking to a therapist, taking time for yourself, and setting boundaries between your work and personal life.

If you are a 911 attendant or another type of first responder, it is especially important to take care of your mental health. You are exposed to a lot of trauma on a daily basis, and it is important to have ways to cope with the stress.

There are a number of resources available to help first responders, such as peer support groups and counseling services.

If you are experiencing any of the symptoms of burnout, it is important to seek help. There are a number of things you can do to prevent or manage burnout, such as:

Take care of yourself:

Make sure to get enough sleep, eat healthy foods, and exercise regularly. These activities can help to reduce stress and improve your overall well-being.

Practice relaxation techniques:

There are a number of relaxation techniques that can help to reduce stress, such as meditation, yoga, and deep breathing.

Self-awareness and Reflection:

Recognize the pattern of seeking external validation and the toll it is taking on your well-being. Reflect on your values and what truly matters to you beyond work achievements.

Setting Boundaries:

Establish clear boundaries between work and personal life. Prioritize self-care and allocate time for activities that bring you joy and relaxation.

Mindfulness and Stress Management:

Practice mindfulness techniques and stress-reduction strategies to manage your response to pressure and avoid burnout.

Seeking Support:

Open up to friends, family, or a therapist about your feelings and struggles. Sharing your experiences can provide emotional relief and perspective.

Reevaluating Values:

Explore and reconnect with your core values that extend beyond work. Cultivate hobbies, relationships, and activities that nurture your authentic self.

Shifting Perspective on Success:

Rethink your definition of success to include personal growth, well-being, and meaningful relationships, not solely work achievements.

Seeking Professional Help:

If stages of burnout progress, consider seeking professional help from therapists or counselors who specialize in stress, burnout, and mental health.

Burnout is a serious condition, but it is important to remember that it is treatable.

Here are some additional tips for preventing burnout:

• Take breaks: Get up and move around every 20–30 minutes. Go for a walk, stretch, or do some light exercises.
• Delegate tasks: Don’t try to do everything yourself. Ask for help from your colleagues or subordinates.
• Say no: Don’t be afraid to say no to new projects or commitments. If you are already feeling overwhelmed, don’t take on more.
• Take time for yourself: Make sure to schedule time for activities that you enjoy, such as spending time with loved ones, reading, or going for walks.
• Take care of your mental health: If you are feeling stressed or anxious, seek professional help. A therapist can teach you coping mechanisms to manage stress and improve your mental health.

By following these tips, you can help to prevent burnout and maintain a healthy work-life balance.

Remember, the journey to address burnout involves acknowledging its underlying causes, making changes to your mindset and behaviors, and prioritizing your overall well-being.