Burnout: It’s not just in your head

Burnout. It’s more complex than fatigue or dissatisfaction, making it challenging to address. Since the start of the pandemic, we’ve seen an increase in burnout and a change in its causes.

What is burnout?

The Mayo Clinic defines burnout as “a special type of work-related stress — a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.” It’s important to note:

• “Burnout” isn’t a medical diagnosis.
• Other conditions, such as depression, could be behind burnout.
• Individual factors, such as personality traits and family life, influence who experiences job burnout.

What causes burnout?

Some causes of burnout are directly related to job duties, such as:

• Too much pressure
• Work-life imbalance
• Workload that is too high for too long
• Disconnect between your work and your values

However, burnout is frequently related to workplace conditions such as:

• Reduced ability or authority to make decisions within your role and responsibilities (autonomy)
• Degree of respect shown to all employees, regardless of differences
• Inequitable access to opportunities and benefits among employees with similar roles and responsibilities
• Inadequate support from managers for prioritizing workloads or promoting well-being
• Not enough participation in decision-making
• Lack of clarity around roles and expectations
• Lack of workplace community and social supports

What are the symptoms of burnout?

Psychologists often measure burnout in three areas:

• Emotional exhaustion
• Feelings of cynicism and detachment from the job (depersonalization)
• Low sense of personal accomplishment (feeling ineffective)

Burnout is a result of chronic work stress. If you have burnout, you may experience:

• Physical symptoms — cardiovascular diseases, obesity, diabetes, high blood pressure, fatigue, respiratory issues, pain
• Psychological — trouble sleeping, depression-like symptoms
• Professional — low job satisfaction, absenteeism, difficulty concentrating, reduced productivity
• Personal — increased substance use, strained relationships, low/no enjoyment of hobbies

What can you do about burnout?

To recover from burnout, you must remove the cause of your stress, as opposed to engaging in self-care practices that relieve stress. Removing the cause requires assessment and action.

1. Understand how burnout may be impacting you. Notice if you’re experiencing any of the symptoms listed above.
2. Identify sources of chronic stress. Take a look at the list of causes above. Note conditions or situations in your work life that may be leading to burnout.
3. Consider potential solutions. For example, you may block time on your calendar for professional development or project work that energizes you. A more serious solution may mean changing jobs.
4. Communicate with your supervisor or manager. Removing the stressors at the root of burnout often requires changes to the work environment. To accomplish that, you’ll need the support of your management or administration. Discuss concerns and possible solutions with your supervisor.

Burnout is a complex experience that requires long-term solutions. Identifying causes, considering solutions, and planning conversations with your supervisor — these can be challenging to navigate without support. EAP counselors are available to help you work through these issues. Request an appointment online or by calling 877–313–4455.

References for this article

• How to recover from burnout — Popular Science
• Chronic stress puts your health at risk — Mayo Clinic
• How to Reduce Burnout in the Workplace — Limeade
• Job burnout: How to spot it and take action — Mayo Clinic
• Strategies for Stress Management — Washington State EAP
• Preventing Burnout Is About Empathetic Leadership — Harvard Business Review
• Coping with COVID: Regulating emotions during a pandemic — Washington State Department of Health

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The Washington State Employee Assistance Program (EAP) is a free, confidential program created to promote the health, safety and well-being of public service employees. EAP provides counseling and other resources to support employee well-being, address workplace concerns, and help with legal and financial issues. Reach out to EAP online or call 877–313–4455. To find out if the Washington State EAP serves your agency or organization, contact your supervisor or human resources department.

Links to external websites are provided as a convenience. The Employee Assistance Program and the Department of Enterprise Services do not endorse the content, services, or viewpoints found at these external sites. Information is for general informational purposes only and is not intended to replace the counsel or advice of a qualified health or legal professional. For further help, questions, or referral to community resources for specific problems or personal concerns, contact the EAP or other qualified professional.