Approximately 77 percent of workers have reported feeling burned out at some point in their current job. Forty-two percent have also said that they’ve left a job because of burnout.
Do you suspect that you’re struggling with burnout? If so, read on to learn more about what it looks like and what you can do to prevent and combat it.
What Is Burnout?
The term “burnout” was originally coined by Herbert Freudenberger, who wrote about it in his book, “Burnout: The High Cost of High Achievement” in 1974. Freudenberger defined burnout as “the extinction of motivation or incentive.”
Burnout is most commonly referred to in the context of one’s job. For example, if one is constantly feeling stressed out about work, to the point where they feel exhausted, cynical, and incapable of doing their job well, they may be dealing with burnout. In these instances, burnout might also be called executive burnout or executive stress.
It’s possible to experience burnout in other areas of your life, too. A single mom may start to feel burned out from all the responsibilities that come with caring for her children. An adult child may also develop caregiver burnout after handling an elderly parent’s medical care as they age.
Severe stress in one area of life can also contribute to burnout in another. Perhaps, when everything is going well at home, you can handle the stress of your job without any issues. When you have a lot on your plate at work and you’re caring for a sick parent or the demands of single parenthood, though, you might be more susceptible to burnout.
Signs of Burnout
The sooner you can spot the signs of burnout, the easier it is to deal with them. The following are some of the most well-known burnout warning signs to watch for:
Cynicism
When dealing with burnout, it’s common for people to see their jobs (or the specific part of their life that’s causing the burnout) as stressful or frustrating. This perception, in turn, can cause them to become cynical.
Eventually, they might start to distance themselves from others and develop a negative view of their job or other responsibilities (such as caregiving).
Poor Physical Health
Burnout can contribute to a variety of physical health problems. People in the throes of burnout might experience more headaches or stomachaches, for example. They might have pain in their next, shoulders, or back, too.
Exhaustion
When you’re burned out, you’ll likely feel exhausted mentally and physically. You might struggle to stay awake or alert during the day, or you may find that it takes you longer to solve problems or take care of tasks that were once easy for you.
Performance Changes
Burnout can hinder your ability to handle everyday tasks and carry out your responsibilities at work. It can also get in the way of your ability to care for family members. You might develop a bad attitude when dealing with these tasks, or you might struggle to concentrate or solve problems effectively.
Burnout vs. Depression
Burnout can often look very similar to depression, and people who are experiencing burnout might also be depressed. There’s are a couple of key differences between these two conditions, though.
First, depression causes people to have negative feelings and thoughts about all aspects of their lives. Burnout is typically limited to just one area, such as work, caring for a family member, etc.
Depression also comes with other, more serious symptoms. These include prolonged sadness and thoughts of ending one’s life.
Burnout Risk Factors
Anyone can develop burnout, no matter what kind of job they hold or what’s going on in their personal life. However, some people might be more susceptible to burnout than others.
Here are some risk factors that may increase your chances of becoming burned out:
Being a Perfectionist
Being a perfectionist seems like a good thing at first. When you always demand perfection and don’t allow room for mistakes, though, you set yourself up for extreme stress and potential burnout.
Being a Pessimist
A pessimist is more like to view the world as a threatening place. They’re more prone to worrying about things going wrong, and they expect bad things to happen.
Pessimistic people, as a result of these views, tend to experience higher levels of stress than optimistic people. This prolonged stress, over time, can contribute to burnout symptoms.
Being Easily Excitable
An excitable person is someone who is easily triggered during stressful situations. They might become anxious quickly or be “jumpier” and more nervous than their peers.
Understandably, excitable people are more likely to experience chronic stress than those who are more relaxed. These tendencies also make them more susceptible to burnout.
Being “Type A”
People with Type A personalities embody many of the traits mentioned above.
They tend to operate from a place of urgency, too, and are more impatient than other personality types, for example. They’re more competitive, as well, and are likely to draw correlations between their self-worth and their achievements at work or in their personal lives.
Type A personalities are more likely to experience cardiac arrest (heart attacks). This is probably because they’re more prone to chronic stress and burnout.
Misalignment of Values
If your job doesn’t align with your values, you might also find that you’re more susceptible to burnout. When you’re spending 8-plus hours per day doing something you don’t enjoy or don’t believe in, it’s a lot harder for you to weather the difficult times and cope with stress in healthy ways.
Consequences of Burnout
If you don’t address signs of burnout or take steps to prevent it from happening, you could be setting yourself up for some more serious health issues. The following are some potential consequences of unmanaged burnout:
- Increased risk of elevated cholesterol
- Increased risk of type 2 diabetes
- Increased risk of cardiovascular disease
- Worsened chronic pain
- Increased fatigue
- Increased frequency or intensity of headaches
- Gastrointestinal issues
- Respiratory problems
- Increased alcohol consumption
- Strained relationships (at home or at work)
If you’re dealing with burnout at work, specifically, and experience a decrease in performance, you also run the risk of being penalized or possibly fired.
How to Avoid Burnout
What can you do to prevent burnout? Here are some strategies you can implement at home and at work:
Communicate Your Needs
Often, people who experience burnout have a hard time asking for help. They might struggle to acknowledge that they’re having trouble juggling everything, instead preferring to pretend everything is fine.
By communicating your needs and asking for help when necessary, you can prevent your stress bucket from overflowing.
Delegate When Possible
In addition to asking for help, it’s important to also delegate whenever you can. Remember, you don’t have to do everything yourself, especially if it means putting your physical or mental health at risk.
By handing over tasks to others, you give yourself space to do a better job with what’s left on your plate, which is better for everyone in the long run.
Prioritize Physical Health
Do your best to take care of your physical health, even during stressful times. Exercise regularly and eat healthy meals. Get enough sleep each night, too, and try to reduce your intake of harmful substances, such as alcohol.
Prioritize Mental Health
The practices mentioned above are also great for your mental health. Some other steps you can take include writing in a journal or talking to friends, family members, or colleagues about how you’re feeling. You can also take up practices like meditation or yoga to reduce your stress.
How to Treat Burnout
Are you already experiencing signs of burnout? If so, consider doing some (or all) of the following to manage your symptoms and improve your well-being:
Identify the Source
Take a step back and try to pinpoint the cause of your burnout. What part of your job feels like “too much?” Did you recently take on a particular task right before your symptoms started?
Talk to Someone You Trust
Go to someone you trust and share how you’re feeling. Talk to a manager, a supervisor, someone from HR, etc. They may be able to help you come up with a plan to lighten your load.
Establish Boundaries
Sometimes, burnout happens because we’re not setting clear boundaries. If we’re working all hours and never turning off our phones, for example, we’re creating a recipe for disaster.
Seek Professional Help
Don’t underestimate the benefits of working with a professional, either. Consider seeing a therapist or even spending time at a residential treatment center.
This can give you a chance to relax, learn how to cope with stress in helpful ways, and come up with an action plan so you don’t experience burnout again.
Get Help with Burnout Today
Now that you know more about burnout, what it looks like, and the long-term consequences it can have, what do you think? Could you be suffering from burnout? Could you benefit from some burnout treatment?
If so, we’re here to help. Contact us today to learn more about our services and what we can do to help you manage your stress and feel your best.