Understanding Professional Burnout

Workplace Stress, Job Burnout, Exhausted

If you’re here, you’re curious about burnout, professional burnout, workplace burnout, work + exhaustion, workplace stress, etc. It goes by many names, but the experience and symptoms are universal. In our fast-pace world, professional burnout has become an increasingly common issue. Whether you’re working in a high-stress environment, managing your own business, or balancing multiple jobs, searching for a job, are a student, burnout can creep in and take a toll on your mental, emotional and physical health. 

Table of Contents

What is Professional Burnout?

Professional burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose interest and motivation in your job, leading to a decline in productivity and a sense of helplessness. Burnout goes beyond mere job dissatisfaction; it can severely impact your health and overall well-being.

Often, we enter a burnout spectrum: Acute, Moderate, and Severe burnout. The level of burnout you feel depends from person to person and it might never be the same for any two people. A situation where another person thrives might be a situation that cause burnout for another. Thus, it’s important to review your own wellness rather than comparing yourself with another. We’ll talk more about the severity of burnout in another section.

Workplace Burnout Stats

Burnout is a global problem that is gaining attention because organizations and people are finally starting to talk about it. In 2020, we had a rude awakening about workplace stress and many lost their jobs learned they were stressed, and as the economy started growing we learned that we could change jobs and we can advocate for better work-life balance. We didn’t need to deal with constant, unrelenting, workplace stress without a way out.

You aren’t alone in experiencing burnout:

• Staggering 54% of mid-level employees say the same, compared to just 40% of entry-level employees.
• Half (52%) of employees reported feeling burned out in the past year because of their job
• Third, 37% reported feeling so overwhelmed it made it hard to do their job.
• 33% noticed their productivity suffer because of their mental health,
• Conversely, 36% noticed their mental health suffer because of work demands.

Here’s how many people considered quitting because of feeling burnout:

• 34% of early career employees (18-29) wanted to quit
• 28% of mid-career employees (30-49) wanted to quit
• 21% of senior-career employees (50-64) wanted to quit

Nearly 62% of the employees who reported feeling uncomfortable sharing about their mental health also felt burned out because of their job. There’s a stigma behind asking for help and saying you’re feeling exhausted, drained, tired, or even taking the appropriate level of leave, vacation, sick days to care for your well-being. (Source: NAMI)

In 2019, World Health Organization (WHO) officially classified burnout as an occupational phenomenon, emphasizing the importance of addressing this issue in the workplace.

A Gallup study found that 76% of employees experience burnout at least sometimes, with 28% reporting that they feel burnt out “very often” or “always” at work.

If you’re feeling symptoms of burnout, please know you aren’t alone and there is support and help available to help you recover from burnout.

Common Symptoms of Workplace Burnout

Recognizing the symptoms of burnout is crucial in addressing it before it leads to more severe consequences. Here are some common signs:

1. Exhaustion: Feeling physically and emotionally drained, even after a good night’s sleep, is a hallmark of burnout. This exhaustion can make it difficult to perform daily tasks and responsibilities.
2. Lack of Motivation: Burnout often leads to a significant drop in motivation and enthusiasm for work. Tasks that once excited you may now feel like a burden.
3. Decreased Performance: As burnout progresses, you may notice a decline in your work performance. This can manifest as reduced productivity, missed deadlines, and a lack of creativity.
4. Cynicism and Detachment: Feeling disconnected from your job and colleagues, along with a growing sense of cynicism, is another common symptom. You may find yourself becoming more irritable and less patient with others.
5. Physical Symptoms: Burnout can also manifest physically, with symptoms such as headaches, stomach issues, and frequent illnesses due to a weakened immune system.
6. Emotional Changes: Increased feelings of anxiety, depression, and hopelessness are also indicators of burnout. You might find yourself feeling more emotional and struggling to manage stress effectively.

How severe is Burnout?

Burnout, like any other health challenge, work in a spectrum, from acute, moderate and severe. Psychologists Gail North and Herbert Freudenberger came up with 12 stages of burnout adapted below. Regardless of where you find yourself in this spectrum, recovery is possible and effective. Remember, acknowledging burnout is not a sign of weakness; it’s a step towards reclaiming your well-being and ensuring a healthier, more sustainable life. By raising awareness and taking proactive measures, you can create a more supportive and understanding environment.

12 Stages of the Burnout Spectrum

Acute Burnout:

1. Imposter Syndrome. In this earliest phase of burnout, you’re seeking perfectionism and fear of failing keeps leads you to not fulfill unreasonable expectations and leads you to the next stage. “it needs to be perfect or else I’ll get in trouble.” “People will know I’m not good enough and will regret working with me.”
2. Overworking. You’re overworking because you fear giving up control. “If I don’t do it, no one else will.” “I’m the only person that can do this work.” etc.
3. Neglecting your needs. You think the stress of work or activities (caregiving, homework, job search, etc.) is normal. You neglect your social life and judge others for having one, and you start making small mistakes. “There’s no time for others, I have to focus on my career/activity.”
4. Interpersonal conflicts. Since you’re overworking, needing to prove yourself, and neglecting your needs, you start experiencing more conflict with your peers, friends, family, partner, etc. Leading to more imposter syndrome, overworking, and less time to manage your needs, and the cycle continues and gets worse.

Moderate Burnout:

1. Reevaluate your values. You put work/activity above everyone and everything else. You start becoming insensitive to others around you. “When I’m successful, people will come to me and I won’t have to deal with people wasting my time/energy.”

    

2. Isolation. Bitterness and cynicism creep in, and you begin to cut yourself off from others, becoming impatient, intolerant, and angry. Your performance suffers, and you feel physical discomfort.
3. Withdrawal. Dealing with others feels like a burden. You get angry if someone criticizes you, and you may feel disoriented or helpless. You may try to self-medicate with substances (alcohol, caffeine, food, shopping, illegal substances, etc.).

    

4. Apathy. Noting matters anymore, you stop performing at work, at home, at personal life, stop taking additional responsibilities and fall into depression.

Severe Burnout:

1. Depersonalization. You lose your sense of identity, seeing yourself only as the vessel through which work and responsibilities are completed. Your life feels meaningless, and you begin to neglect your health more.
2. Feeling empty. Exhaustion, anxiety, and panic set in; feeling trapped and unsure of how things got so bad.
3. Despair. You may have feelings of depression coupled with suicidal thoughts.
4. Total burnout. This last phase of mental and emotional collapse requires immediate care and hospitalization.

Recovering from Burnout

Understanding its definition, prevalence, and symptoms is the first step in combating it.

Know thy enemy

It’s never too late to start your recovery from burnout, If you or someone you know is experiencing burnout, it’s essential to take action. 

Burnout Recovery Checklist:

1. Recognize the Signs

• Acknowledge that you’re experiencing burnout. Symptoms often include chronic fatigue, cynicism, and a sense of inefficacy.

2. Take a Break

• Time Off: Consider taking time off work or reducing your workload to give yourself a mental break.
• Unplug: Disconnect from work emails and social media to reduce stress and allow your mind to rest.

3. Practice Self-Care

• Sleep: Ensure you get adequate sleep each night.
• Nutrition: Eat a balanced diet rich in fruits, vegetables, and proteins.
• Exercise: Incorporate physical activity into your routine. Even short walks can be beneficial.

4. Set Boundaries

• Work-Life Balance: Establish clear boundaries between work and personal life.
• Say “No”: Saying “No” can be empowering and help you balance your responsibilities.

5. Seek Professional Help

• Coach: A coach can help you develop coping strategies and manage stress. Help you recover faster and create preventative plan to help you stay away from getting back into burnout.
• Support Groups: Join groups where you can share experiences and gain support from others who understand what you’re going through.
• HR Resources: Some companies and insurances might have support programs/resources to help. Consult with your supervisor and HR

6. Reconnect with What You Love

• Hobbies: Engage in activities that you enjoy and that make you feel fulfilled.
• Social Connections: Spend time with friends and family who uplift and support you.

7. Mindfulness and Relaxation

• Meditation: Practice mindfulness or meditation to help reduce stress and improve your mental clarity.
• Breathing Exercises: Simple breathing techniques can help calm your mind and body.

8. Reevaluate Your Goals

• Reflect: Take some time to reflect on your personal and professional goals.
• Adjust: Make necessary adjustments to align your activities with your values and passions.

9. Develop a Routine

• Create a daily routine that includes time for work, rest, and play. Consistency can help create a sense of stability and control.

10. Gradual Re-entry

• When you feel ready, gradually reintroduce work and responsibilities. Don’t rush back into the same patterns that led to burnout.

Recovery is a process and it can take time, please be patient with yourself and make incremental changes to address your wellness. 

Burnout Prevention Strategies

Burnout Recovery and Burnout Prevention can seem similar, but prevention is crucial to help you recognize the importance of making time for yourself and your health. 

Burnout Prevention Checklist:

1. Prioritize Self-Care:
   • Sleep: Ensure you get 7-9 hours of sleep per night.
   • Nutrition: Eat a balanced diet with plenty of fruits, vegetables, and whole grains.
   • Exercise: Engage in regular physical activity, such as walking, yoga, or sports.
2. Set Boundaries:
   • Work-Life Balance: Create clear boundaries between work and personal time. Avoid checking work emails or taking work calls during your personal time.
   • Learn to Say No: Understand your limits and don’t overcommit.
3. Manage Your Time:
   • Prioritize Tasks: Focus on important tasks first and delegate when possible.
   • Breaks: Take regular breaks during work to rest and recharge.
4. Seek Support:
   • Talk to Someone: Share your feelings with friends, family, and a burnout coach.
   • Join a Support Group: Connecting with others who understand your experience can be comforting.
5. Develop Healthy Coping Mechanisms:
   • Mindfulness and Meditation: Practice techniques to stay present and reduce stress.
   • Hobbies: Engage in activities you enjoy outside of work or school.

Additional Burnout Resources

1. Online Tools and Apps:
   • Headspace: Offers guided meditation and mindfulness exercises.
   • Calm: Provides relaxation techniques, sleep stories, and meditation sessions.
2. Books:
   • “Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski and Amelia Nagoski
     • Explores the science of burnout and provides practical strategies to overcome it.
   • “The Power of Now” by Eckhart Tolle
     • Focuses on the importance of living in the present moment.
3. Coaching and Counseling Services:
   • Coaches: Coaches with a counseling background can help you recover and prepare you for change post burnout recovery to make the most out of your career and life.
   • Therapists: Licensed professionals can help you address underlying challenges.
   • Employee Assistance Programs (EAP): Many workplaces offer EAPs that provide confidential counseling and support services.
4. Workshops and Webinars:
   • Stress Management Workshops: Many organizations offer workshops on managing stress and building resilience.
   • Webinars: Look for online seminars on topics like work-life balance, mindfulness, and mental health.

Conclusion

Recovering and preventing burnout requires a multifaceted approach. By prioritizing self-care, setting boundaries, managing your time, seeking support, and utilizing available resources, you can reduce stress and maintain a healthier, more balanced life.