What Is Burnout And How Does It Happen?
Burnout isn’t what we are hardwired to experience as human beings.
But with the invention of the lightbulb, not only were we given the ability to work around the clock, but we were also influenced to disconnect from our own internal clocks and deny the very things that make us human, specifically rest.
“Burnout is what happens when you avoid trying to be human for too long.”
- Michael Gungor
A recent poll by Indeed found that over half of workers reported feeling burned out in 2021; more than two-thirds reported their symptoms have gotten worse since the pandemic.
In 2019, The World Health Organization even officially recognized burnout as an occupational health issue.
So, what is burnout, how does it happen, and how do we heal from it?
In this blog, I’ll share some practical things you can do to avoid burnout in your life, to help you from feeling pushed to go all “office space” at work. (If you haven’t seen “Office Space” you’re missing out on one of the most epic aggression vs. office appliance scenes of all time.)
Burnout is seemingly less and less avoidable these days. Remember that if you’re experiencing it, it’s not your fault, nor is it a reflection of your skills or competence. It’s possible to reverse the symptoms of burnout, so hang in there because some tips to help are coming right up!
So… what is burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by a prolonged period of excessive stress coupled with inadequate resources to cope. It leads to feelings of overwhelm which eventually cause demotivation or apathy.
In other words, when we feel stressed for too long without adequate resources to cope, it leads us to burnout. In today’s culture, burnout is exceedingly common, perhaps due to a variety of cultural and social factors.
Burnout is fueled by:
unrealistic expectations
societal pressures
ignoring physical indicators of stress
stigma about rest
lack of boundaries
toxic productivity (glorifying busyness)
lack of support by management/leadership
lack of education/knowledge on burnout
Burnout is NOT:
just a day or two of feeling tired
reflective of an individual’s relative strength, weakness, or talent
proof that someone isn’t good enough in general
an accurate reflection of whether someone is competent enough for a certain occupation
proof that someone is just a “negative person”
Similar to the diverse ways symptoms may present themselves with burnout, burnout in the workplace can vary based on the individual. Some signs of burnout in the workplace include:
Low motivation
Lack of creative solutions
Absenteeism
Increased turnover
Decreased job performance
Decreased satisfaction
Decreased quality of work
Are you suffering from any of these symptoms or difficulties?
If this sounds like you, the important thing to remember is that burnout is treatable. Even though it can feel extremely overwhelming and out of control to experience burnout, small adjustments can make a world of difference in your overall well-being.
The three key ideas to keep in mind when trying to manage feelings of burnout are:
Acknowledge
Action
Adaptability
So let’s dive in and learn a little more about each, shall we?
1. Acknowledge
First, you must notice the signs of burnout in your life.
Burnout doesn’t just happen overnight. There are cues that start to surface that give us hints that things aren’t going well.
Burnout is sometimes hard to identify because it has many faces. If you’re suffering from burnout, you may have some, but not all of the symptoms. Below are some of the physical and emotional symptoms of burnout.
Physical symptoms - exhaustion, oversleep, headaches, stomachaches, self-medicating with alcohol or drugs as a method of coping, insomnia, loss of appetite, poor immune response, impaired memory
Emotional symptoms - irritability, impatience, apathy, anger, despair, difficulty concentrating, poor productivity, disengagement, cynicism, low engagement, helplessness, anhedonia (lack of interest in things you used to enjoy), isolation, depression, anxiety, increased interpersonal conflict, suicidal thoughts
In addition to the physical and emotional symptoms I shared, here are a few questions that can help you assess if you may be experiencing burnout. If you like, write down your responses on a separate sheet of paper so you can elaborate.
Do you work in a stressful environment and feel constantly overwhelmed?
Have you lost interest in a job you used to enjoy?
Have you stopped doing hobbies that you used to enjoy?
Do you feel underappreciated, undervalued, or unacknowledged?
Do you have an unsupportive boss?
Do you wake up with feelings of dread about going to work or starting your day?
Do you constantly feel like you’re failing at work?
Do you feel out of control at work, or in other areas of your life without a clear end in sight?
Do you find yourself with feelings of intense resentment?
Are you struggling with sleep, stomach problems, fatigue, back pain, or other physical problems to an extent that is not completely attributable to a diagnosed physical illness or injury?
Do you feel isolated from loved ones, or have you been less sociable than usual for you?
Do your loved ones complain that you’re not acting yourself?
Do you not feel like your usual self?
The next step in combating burnout is to take action.
2. Action
After you’ve acknowledged that you are indeed dealing with burnout, it’s vital to take different actions so you can avoid going down the same path that got you feeling burnt out in the first place.
Here are a few ideas for compensatory actions that can help you overcome burnout.
Boundaries.
Be sure to get enough sleep. Take time during your day to stop and eat, and eat nuturing and energizing meals when possible. Take time off of work and limit your work hours to only what is necessary. Take breaks. Practice healthy boundaries with social media. Start saying no to things that aren’t absolutely essential or additive to your well-being. Readjust your expectations for what you can accomplish in a day. Schedule time for rest. Schedule time for play. Schedule time for people.
Seek support.
Find a therapist. Read books that can help you learn more about how to care for yourself better. Lean on friends and communicate with them what’s been going on. Ask your boss or an ally for help adjusting your work demands. Vent your frustration or seek a compassionate ear on reddit. Find new friends if your current support network isn’t what you need. (Bumble BFF is a great app that can connect you to potential friends virtually!) Be honest about what’s going on for you with your support network. Ask for help if you need it.
Embrace imperfection.
Stop expecting yourself to be perfect. Recognize that failures are a part of growth. Perfection doesn’t contribute to your wellbeing in ANY way.
Internal locus of control.
Focus on the things you can control. Try and find the ONE positive thing in each day at work. Focus on the one problem you can help fix. Focus on one thing you can move forward (no matter how big or small), not on the things you feel stuck in. Volunteer for a mission that matters to you.
Gratitude.
Focus your energy on the things that are going well. Write down what you’re grateful for each day. Express your gratitude to others.
Movement and mindfulness.
Find a way to move your body every day, even a little. Practice mindfulness for at least 5 minutes in the morning. Do 20 jumping jacks when you feel stuck. Try a yoga class. Get outside for a brief walk and some sunshine. Try seeking a change of scenery - get out of your home, get some fresh air, or go to a different place. Break up your routine.
Mindfully consume.
Caffeine, processed foods, sugar, and alcohol can have a detrimental effect on your wellbeing - consume them responsibly. The same goes for drugs, including marijuana. Notice how these substances impact your mood.
It’s important to recognize that while taking action can be an impactful step toward feeling better, we are rarely 100% in charge of the factors that influence our feelings of burnout. For example, you can’t control if your work environment is toxic, you can’t control external factors like the economy, or the weather, and you can’t control other people. Despite the fact that uncontrollable factors can have a big impact on our mental well-being, there are usually almost always still things we have power over that can help bring some improvement to our feelings of burnout.
3. Adaptability
Finally, in order to prevent burnout from happening again, you have to make sure you’re laying down a different foundation. In other words, if you hop right back into your old patterns and boundaries and ways of doing things, you’re just going back down the same road that led you to burnout in the first place. Building better habits that help you adapt to stress well is essential.
Here are some things to keep in mind to lay a more promising foundation for the future.
Gradual reentry
Do not, I repeat, do NOT hop right back into your old routine. Instead, slowly add in 1-2 responsibilities per week and continuously reassess your well being. If you see your exhaustion or irritability return, stop and take a step back. Move SLOWLY when it comes to taking on anything unessential.
Realistic expectations.
Were your expectations of yourself reasonable before? Chances are if you experienced burnout, they probably weren’t. What are more realistic expectations you can make for yourself? Give yourself more permission to rest and take breaks. Take days off work when you feel tired.
Consistent support.
It’s one thing to have friends you go to in a crisis, but what kinds of social support do you rely on on a regular basis? Make sure you are carving out time for social connections at least once every week or two, at minimum.
Communication. Maintain open lines of communication with your boss. Check-in more frequently at first, as you readjust to your responsibilities. Be vocal when things feel overwhelming.
Self Care.
Create a self-care plan. Self-care shouldn’t just be an afterthought or a response to stress. Self-care should be an investment made daily and weekly into your wellbeing. Do you carry tension in your body? Schedule stretches or massages regularly. Do you tend to order fast food when things get tough? Prioritize time to go to the grocery store this week. Did your boss stress you out? Journal every day and get in touch with your feelings.
The more you are connected to your emotions and physical sensations, the quicker you’ll be able to respond with actions that can help you heal.
Remember that emotions aren’t a mistake or a waste of energy.
On the contrary, emotions are helpful guideposts that communicate to you when something needs to change. I like to say that we should treat our emotions as consultants, not as CEOs. In other words, we should allow them to inform us, but it’s best that they don’t control us.
Having close awareness of your emotions and your physical sensations is an essential skill when it comes to avoiding and coping with burnout.
Burnout is a serious detriment to mental health. If you’re experiencing burnout, your hardship deserves to be taken seriously and treated with care (hopefully professional care.) I hope that one or two of these ideas might spark you to make small shifts that help you cope and find your way to more peace.
Did this speak to you? If so, please leave a comment below with what tip you found most helpful or that spoke to you the most. Be sure to follow my newsletter and be the first to know when I share more tips to help you ditch hustle culture, and build a life you don’t need a vacation from.
PS- be sure to check out my YouTube video on Burnout if you haven’t already.
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