Bouncing Back from Work Burnout

“I love what I do in my job, but I’ve been tired for a while now. I feel like I can’t handle my workload and that I’m exhausted, and this situation bothers me more than ever. I experience obvious emotional changes.”

You may hear such sentences from your surroundings and you might even be experiencing them yourself. Beyond tiredness, there can be an indefinable emotional state dominating. While not always the case, this condition is often referred to as employees experiencing “burnout”. In this article, we have discussed the concept of burnout and ways to protect ourselves from work burnout.

What is burnout?

First described by Freudenberger, burnout is defined as “becoming exhausted due to excessive demands on energy, strength, or resources” (Freudenberger, 1974). We know that with the social and technological changes over the years, individuals frequently experience a state of burnout. Although it is not included as a diagnosis or disorder in DSM-5 (The Diagnostic and Statistical Manual of Mental Disorders), it is defined as a syndrome in the manual. Basically, burnout is a condition that arises due to extended stress, overwork, emotional exhaustion, and negative emotional reactions related to work. It can lead to struggling to meet even our basic needs.

According to Maslach & Leiter’s research, there are 3 main components of “burnout”; exhaustion, cynicism, and professional inefficacy (detachment from the job).

• The exhaustion component is defined as a decrease in energy, fatigue, and wear down. One may feel exhausted progressively through these dimensions.
• The second component is cynicism, which is described as exhibiting negative and distant attitudes towards themselves, clients, or colleagues, even to the point of sarcasm. This may cause alienation from one’s own personality and loss of idealism which may then cause withdrawal from what the individual is doing.
• The last one is inefficacy, the state in which productivity declines. Individuals fear that they will be unable to meet the demands of work and daily life. This fear generally results in attempts to work overtime or on weekends. Although not always, a solution is tried to be found through the use of medication and drugs.

What are the risk factors?

Risk factors for burnout include lack of control, which makes you feel incapable of controlling decisions about your work. One may think that it is not possible to manage workload or control tasks. Lack of clarity in job demands can also pose a risk for burnout. A worker may feel out of their depth when there is uncertainty about the extent of their control on tasks and what other colleagues require from them. In contrast to common belief, research also suggests that burnout is not exclusively related to one’s work life and working intensely. Individuals’ personal characteristics, their coping mechanisms, and system of social support may also have an influence on the state of burnout. A study conducted with software developers found that those with high neuroticism scores tend to experience more burnout (Mellblom, Arason, & Torkar, 2019).

We know that lack of social support is another risk factor for burnout. Receiving support from our surroundings is essential to establishing and maintaining a work-life balance. According to Baruch-Feldman et al. (2002), research also indicates that social support is negatively correlated with a low burnout risk. Being socially supported in both the workplace and our personal life is important.

Is it possible to avoid burnout?

Yes! There are so many ways to protect ourselves from the state of burnout. First of all, we should work with purpose in our jobs and daily tasks so that we don’t end up feeling lost or insufficient, or burnt out for no reason at the end of our efforts.

Another tip is that we need to know our limits to avoid exhaustion caused by being overly attached to tasks or situations. It is important to set boundaries not only on our workload but also on the demands of our colleagues when we feel that we have exceeded this limit.

Social interaction is a must in our lives. We need to socialize, engage, and be part of groups not only to prevent burnout but also to prevent or ease many situations that may trigger psychological disorders.

Our bodies keep records, and unresolved negative situations and emotions can appear in physical ways. Underlying psychological disorders can lead to physical symptoms such as back, head, and neck pain, stomach problems, and skin issues. These symptoms can also be a sign of burnout. Interestingly, regular exercise, a healthy sleep routine, and a balanced diet can help prevent burnout when viewed from the opposite perspective.

Companies must also take steps and adopt specific practices to prevent this negative condition. A company culture where demands, boundaries, and burnout topics can be openly discussed is important. Departments like “People & Culture”, which closely communicate with employees, and top-level executives need to be aware and mindful of burnout. Employees should know where to seek help when they’re overwhelmed, and if needed, guide informational sessions on this subject. The workplace and tasks should be designed in a way that guarantees employees will stay healthy in the long run.

Is it possible to overcome burnout?

Again, yes! Burnout, as mentioned at the beginning of our article, is a common condition and is certainly manageable. Sharing your concerns with your manager to “evaluate your options” is the very first step. You can determine which tasks should be done immediately and which ones can be delayed, and you can prioritize them. You can also ask to change workplace expectations without causing disruptions in the workflow of the company.

There is a myth about burnout that says “One who suffers from burnout needs a big change”. That’s not always the case. Some individuals may choose for a radical change, such as quitting their jobs, in such a situation. However, for many who love their work and their environment, such a change can be even more distressing. One can overcome this by developing strength against the discomforting factors and stress, and by setting boundaries around their time and energy. Therefore, “asking for support” will be very important to overcome burnout.

“Prioritizing your self-care” is also very important. Self-care includes practices that promote your well-being, such as regaining physical energy, regulating sleeping and eating habits, and incorporating exercise into your life. It also involves being socially active and adopting hobbies or activities that are beneficial for you.

In conclusion, burnout is a widespread yet manageable concern that can touch us. By establishing healthy boundaries in our professional and personal lives, reinforcing our stress-coping resources, and embracing a lifestyle that prioritizes self-care and needs, we can significantly reduce the risk of burnout. Let’s not forget that taking care of ourselves and those around us is the key to overcoming this challenge.

References

Baruch-Feldman, C., Brondolo, E., Ben-Dayan, D., & Schwartz, J. (2002). Sources of Social Support and Burnout, Job Satisfaction, and Productivity. Journal of Occupational Health Psychology, 7(1), 84–93. 10.1037//1076–8998.7.1.84

Freudenberger, H.J. (1974). Staff Burn-Out. Journal of Social Issues, 30(1), 159–165. 10.1111/j.1540–4560.1974.tb00706.x

Maslach, C. & Leiter, M. P. (2016). Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111. 10.1002/wps.20311

Maslach, C. & Leiter, M. P. (2016) Burnout. Stress: Concepts, Cognition, Emotion, and Behavior, Stress: Concepts, Cognition, Emotion, and Behavior, 351–357. https://doi.org/10.1016/B978-0-12-800951-2.00044-3

Mellblom, E., Gren, L., & Torkar, R. (2019). The Connection Between Burnout and Personality Types in Software Developers. IEEE Software, (99). 10.1109/MS.2019.2924769

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