THE WHO DEFINES burnout as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed.” Burnout is a response to chronic job stressors, similar to how pebbles in your shoes disrupt your daily activities. However, unlike running a marathon, where recovery is clear, chronic job stress can persist without relief. The WHO’s definition offers hope that these stressors can be managed.
Symptoms of Burnout
Burnout manifests through three primary symptoms:
- Exhaustion: Persistent fatigue that feels more intense than regular tiredness.
- Negativity or Cynicism: Developing negative feelings or detachment from your job.
- Reduced Professional Efficacy: Difficulty processing information or making decisions, leading to feelings of incompetence.
Burnout creates a trifecta of stress, job dissatisfaction, and self-doubt. Over time, you may feel more exhausted, disillusioned, and less mentally sharp, leading to longer working hours without improved productivity.
Stages of Burnout
Burnout can affect employees differently. Typically, employees fall into one of three categories:
- Engaged: Those who are motivated and productive.
- Burned Out: Those experiencing the full spectrum of burnout symptoms.
- At Risk: Those experiencing one or more symptoms and potentially on the path to burnout.
Research indicates that burnout can vary by work environment, with three identified subtypes:
- Frenetic: Experienced by highly ambitious individuals facing work overload.
- Underchallenged: Felt by those in stagnant roles needing more personal development.
- Worn-out: Common in rigid, hierarchical organisations where employees feel powerless or unrecognised.
Steps Towards Burnout Recovery
Addressing burnout is more complex than creating a self-care list. Both individual actions and workplace changes are necessary to manage stressors effectively.
Acknowledge Burnout
The first step in recovery is acknowledging burnout, a crucial and empowering act. This can be challenging due to denial and diminished insight. Early warning signs include irritability, frustration with small tasks, and emotional detachment in caring professions. Feeling as if your energy reserves are depleted is a crucial indicator.
Remove Stressors
Once burnout is acknowledged, it’s essential to identify and mitigate stressors, which may include:
- Increased workload
- Lack of control
- Inadequate reward systems
- Toxic community
- Lack of fairness
- Opposing values
According to a Mental Health UK survey, 43% of workers found having a supportive line manager effective in combating burnout. Employers play a crucial role in this process, as they are legally obligated to identify and address health risks, including workplace stress. This support can make employees feel valued and cared for.
Put Boundaries in Place
Establishing clear work boundaries is a powerful tool in managing burnout. It helps signal your brain when work starts and ends, giving you a sense of control over your work-life balance. It can include setting specific work hours, using out-of-office email responses, and turning off work phones outside those hours.
Reassess Goals
High expectations and goal setting can lead to burnout if not appropriately managed. A mismatch between expectations and realities can result in frustration and burnout.
Focus on Self-care
Prioritise eating healthily, staying hydrated, and engaging in cardiovascular activities and yoga exercises. Reducing screen time and practising mindfulness can also help. Adopt healthy habits, such as getting adequate sleep, meditating, and mindful eating, are crucial for sustainable recovery.
Seek Professional Support
A 2019 study found that Cognitive Behavioral Therapy (CBT), a problem-focused talking therapy, effectively reduced feelings of negativity related to both the job and personal performance.
Take Back Control
Recovery timelines vary; some recover in a few months, while others take years. Those who acknowledge their control over their lives tend to recover more successfully. Quality sleep is also crucial, as poor sleep contributes to burnout. Winding down before bed can improve sleep quality.
Learn Stress-management Techniques
Diaphragmatic breathing, involving deep breaths at a slow pace, can improve reactions to stress.
Avoiding Future Burnout
To prevent repeated burnout cycles, recognise and avoid previous triggers. A 2020 study suggested strategies such as seeking energising tasks, socialising with coworkers, and reducing work-home conflicts, especially with the rise of hybrid working. Collaboration between employees and employers can help mitigate burnout risks and create a healthier work environment.
