Americans today are more burned out than ever, with nearly 20% of the entire workforce thinking about quitting their jobs daily. We must know that while burnout can be caused by stress, they are not the same.
It’s important that we all understand burnout, as it could affect any one of us. You don’t have to work a high-intensity job — periods or prolonged stress, lack of sleep, and plenty of other factors can contribute. If you work in an industry like healthcare, or are studying a course such as an accredited accelerated BSN program, it’s even more important to understand burnout. In jobs where others rely on you, you don’t want to let burnout get out of control and impact your care for others, and you also need to be able to recognize it in patients and coworkers alike.
Recognizing Burnout
In many instances, we may be experiencing burnout without even realizing it. According to psychologist Herbert Freudenberger there are 12 stages to burnout.
- Overpowering Ambition
Work motivation is a virtue – but it will do more harm than good when it becomes excessive. An individual can easily spiral into the vicious cycle of feeling like you are not ‘good enough’ piling on more responsibilities than you can handle.
- Working Harder
There should always be a clear distinction between your work and personal life – when they start bleeding into each other, it is a sign of potential overworking. Work becomes more than just work and feels more like an addiction.
- Neglecting Needs
Compulsive ambition and working harder leads to prioritizing the needs of others over your own. Telling yourself ‘I don’t have time for that’ can potentially lead you to skipping meals, sleeping erratically, and not taking care of yourself in other ways.
- Escaping from Problems
You know something doesn’t feel right, yet attempting to find a solution seems unviable. So instead of acknowledging that you are burned out, you repress any admission of this reality. Focus is placed back on one’s obligations. But the further these feelings are brushed aside, the more anxious and threatened you feel.
- Revising Values
To better meet your obligations and ambitions, redlines are redrawn. Your moral compass and principles are not based on what is most important to you anymore but on the sole goal of reaching success.
- Denial of New Problems
Aggression, frustration, impatience, and intolerance are the new normal after your values have been revised. You might start blaming others, or work, for your mental state rather than recognizing the fact that it is you who has changed.
- Withdrawal
You are not spending enough time with family and friends, you feel as if your social life is nonexistent.
- Impact on Others
Those around you will also start to notice and become increasingly concerned about your burnout. You may even forget celebrations such as your loved ones’ birthdays which can negatively impact your relationship with them.
- Depersonalization
Feeling as if you are detached from yourself, or a shell of your former self, is referred to as depersonalization, and it can occur as an effect of burnout. The individual will start to feel alienated not only from family and friends but also from one’s own existence – life begins to feel like a chore.
- Emptiness
Alienation entails emptiness. At this stage, one will increasingly feel ‘empty’ inside, with any remaining motivation, care, and ambition seeming pointless. This can become dangerous as there is a high risk of using addictive behavior as a coping mechanism to numb this feeling.
- Depression
Depression here is used in the colloquial sense as opposed to its clinical meaning (though the clinical condition of depression still bears a prevalence for those with burnout). The sheer exhaustion from work completely diminishes its significance or purpose, accompanied by a lack of enthusiasm and passion for life entirely.
- Full Burnout Syndrome
At this point, the individual is at risk of having either a full physical collapse or a mental breakdown. This can be quite serious, and usually, medical attention is required. Professionals who have reached this stage often need to take extended leave or make drastic changes to recover adequately.
We must remember that burnout is not a linear progression; each stage can jump from one to another and manifest differently across each individual due to the uniqueness of each circumstance. Moreover, the above is a generalized overview of recognizing burnout – there are in fact different types of burnout as well.
Overload or Frenetic Burnout
As per its name, overload or frenetic burnout occurs when you are biting off more than you can chew to achieve success. It is the type of burnout that people are most familiar with and is most common in the workplace, especially among dedicated employees. These extremely motivated employees are willing to risk their mental and physical well-being and personal lives to satisfy their ambition to excel – to the point of complete exhaustion. They generally cope by complaining or venting to others.
The Signs
- Ignoring personal needs in favor of fulfilling work demands.
- Feeling inclined or obligated to work harder.
- Investing more than needed into work.
- Having constant stress over meeting demands.
- Endangering mental and physical health to achieve goals.
Ways to Address
- Prioritizing self-care – Allowing time for breaks and activities can help you to relax and recharge.
- Stop equating self-worth with work – An individual’s worth is not measured by mere work productivity.
- Acquire emotional regulation skills – Self-reflective practices such as naming and processing emotions can go a long way in reframing what accounts for success.
- Understand rest is important – Doing more than one can handle can be counterproductive; sometimes, the most productive thing is to actually rest.
- Talk to superiors – If you are overburdened due to higher-ups, then do not be afraid to discuss taking some work off your plate.
Under-Challenged Burnout
It may seem odd to some, but you can become burned out by doing too little. We can see that under-challenged burnout rests opposite to overload burnout.
Under-challenged burnout can occur when an individual feels unvalued or not offered enough growth opportunities. Besides the workplace, this is also found among students who feel they are not reaching their full potential or are not provided with enough challenges. One may start to feel that tasks are monotonous and dry, leading to boredom and dissatisfaction. Cynicism and lethargy are also common moods that come out of this.
The Signs
- Wishing that assignments/tasks were more challenging or interesting.
- A lack of passion in doing tasks.
- Viewing that there are no opportunities to grow or develop abilities.
- Feeling disconnected from colleagues/peers and leadership.
- Feeling that your current role/undertaking is negatively affecting your abilities.
Ways to Address
- Speak-up – If you feel you are under-challenged or not valued enough, do not be afraid to speak up and ask for more challenging or interesting work to help you reach your full potential.
- Set goals to learn new skills or hobbies– These can kickstart motivation; as always, start small and do not overwhelm yourself.
- Job-crafting – Turning the job into what you want it to be is the best way to make it more meaningful, interesting, and enjoyable.
Neglect Burnout
Neglect burnout is feeling worn out or helpless when faced with certain challenges. It occurs when one has not received proper guidance, direction, or support to tackle this challenge. Such can be a lack of clarity, instruction, or communication that prevents one from satisfying these requirements and expectations. Naturally, this can entail a sense of incompetence, uncertainty, frustration, and imposter syndrome. You can even become passive and choose to give up altogether.
The Signs
- Finding it difficult to meet expectations not clearly expressed.
- Situations are not going as planned.
- Choosing to give up when confronted with obstacles or setbacks.
- Feeling as if you are lagging behind others.
- Having a demoralized view of one’s self when working.
Ways to Address
- Set realistic goals – We cannot do everything at once; prioritize and focus on what you can control.
- Identify what you cannot do – This can allow you to delegate and set clear boundaries, reducing your load.
- Ask for help – Having the support you need can make a major difference.
- Self-care – As always, make sure there is a clear line between office and outside of office hours; do things you enjoy to help you recharge outside of work.
Habitual Burnout
Being both a type and a potential stage for some, habitual burnout is when burnout becomes a way of life. The difference between habitual burnout and all other burnout types is that it develops gradually over time and is far more severe and ingrained. Stressors have exceeded far beyond the threshold of tolerability, and physical and mental exhaustion is now an inextricable part of the individual’s lifestyle. Habitual burnout is not sustainable for anyone, and without clinical intervention, it can lead to the development of numerous anxiety and depression disorders.
The Signs
- Expressing cynicism or indifference towards others.
- Susceptibility to illness and infections.
- Using drinking, smoking, or drugs as a coping mechanism.
- Strained relationships with family, friends, and colleagues.
- Depression and anxiety.
Ways to Address
- Learn to say ‘No’ – Throughout this, we see that the common denominator to burnout is choosing to take on too much; learning to say no is a valuable skill to avoid this.
- Identifying stressors – From personal obligations and work-related pressures to environmental factors, knowing specific stressors can allow you to avoid them in the future.
- Find new coping mechanisms – Avoid alcohol and drugs; engage in activities that promote relaxation and mindfulness such as meditation and physical exercise.
- Seek support – Whether it is trusted individuals or professionals, try to utilize platforms and resources as much as possible to assist you in climbing your way out of the pit.
Prevention
Reducing and preventing burnout requires proactive lifestyle changes. They can vary for each individual, but some general yet effective strategies you can employ include:
- Work with purpose.
- Be self-reflective and analyze your job.
- Help others when they need it.
- Take control.
- Exercise regularly and have a healthy lifestyle.
- Learn to recognize and manage signs of stress.
If you are experiencing burnout or feel you might be heading towards it, try to relax and reconnect with the people and things you love outside of work. Learning to recognize stress hones your ability to deal with future challenges.
There is no shame in burnout, and if any part of your life feels overwhelming, the best thing you can do is talk to a professional.