What is burnout, and how to spot it
If you are beginning to feel a bit more tired, a bit less motivated, and a bit less skilled at your job, it might mean that you’re heading towards burnout. But what is burnout? And how to spot it?
The term ‘burnout’ has only been coined in the 1970s, and is currently not a diagnosable psychological disorder. Does it mean it’s not something to worry about? Well, not quite, because while burnout in itself is not a medical diagnosis, it can lead to anxiety and/or depression, and those, my friends, are much bigger issues to deal with.
But what is burnout?
Burnout is a state of all-around exhaustion caused by excessive and prolonged exposure to stress.
While most of us have at least a vague, intuitive understanding of the term (I mean, it is quite an emotive word), it is worth having a look at how it’s been defined by Herbert Freudenberger, the father of the term. Herbert identified three components of burnout:
1. Emotional exhaustion
2. Depersonalisation
3. Decreased sense of accomplishment
That’s the bare bones of burnout — fatigue (because you were too stressed, for too long), depletion of caring feelings (such as empathy and compassion), and the feeling that what you’re doing makes no difference.
But why does burnout arise? Is it just because you don’t like your job and don’t give a toss about it?
Actually, it’s quite the contrary — burnout usually comes from caring too much. Wild, right? Research has shown that, beside a generally stressful lifestyle, the contributing factors are pessimism, being a high-achiever, in need of control and, you guessed it, perfectionism. If that sounds like a pretty accurate description of you, you should read on.
Where does burnout come from?
A stressful job doesn’t necessarily have to lead to burnout. Where the issue lies is with the mismanagement of the stress. If you can manage stress alright, you might spend your entire working life in what seems to be a very stressful career and be completely burnout-free (lucky you!).
A 2018 report by the Gallup Institute has identified certain features of jobs that increase the risk of the employees burning out.
- Unreasonable time pressure — if everything is due yesterday, or if someone’s life may depend on your speed (e.g. if you’re a paramedic), burnout is more likely to happen to you. Conversely, the report has shown that workers who have enough time to complete their tasks are 70% less likely to experience high burnout.
- Lack of communication and support from a manager — if you’re left alone, it’s hard not to be stressed out.
- Lack of role clarity — trying to figure out what you should be doing can be bloody exhausting.
- Crazy workload — too much work is highly likely to lead to feeling hopeless. After all, you literally can’t do it all.
- Unfair treatment.
How do I spot it?
There are certain tell-tale signs of burnout, although they can be similar to e.g. depression. So, how do you spot you might be experiencing burnout?
- You find your job stressful and frustrating. You’re getting increasingly more cynical about it, and might be feeling emotionally distanced and numb.
- You might experience physical symptoms, such as headaches and stomach issues, as well as decreased immunity and changes in eating and sleeping habits.
- You feel emotionally exhausted. You’re so tired it’s difficult to get work done.
- You have difficulty concentrating, and lack creativity.
While these may be signs of burnout, they can also be signs of depression. DO NOT IGNORE THEM. I beg of you. If you feel any or all of those symptoms, err on the side of caution and consult a qualified specialist (and that happens to not be me) to consider what steps can be taken to bring you back into balance.
Only then may it be a good idea to work with a coach to help you find the best way to maintain balance and avoid burnout.
Is it forever?
Thankfully, burnout is not a life sentence — it can be reversed, and it also can be avoided. While when you’re suffering with burnout it may feel like nothing will ever be well (which, in and of itself, is a symptom of burnout!), it is very likely you will once again know a life without constant exhaustion. For some people, time away from their role, and an honest discussion with their manager may be enough. For others, changing their job might be the best course of action. And, while a week away from office will not cure you of burnout, regularly scheduling breaks might help prevent it.
If you’ve reached the point of burnout, it might be a good idea to see a therapist who will help you prevent it from turning into something more serious. But if you are still fairly ok, but are feeling that you’re gently smoking at the edges, get in touch with me and we can find a way to create more balance in your life and get you off the train to burnout.
