Burnout is a serious issue. It’s not just an annoyance or temporary state of mind but rather a serious problem that can have lasting effects on our health and well-being. The past few years of lockdown and pandemic have only made more visible the real pandemic of our times: our deteriorating mental health.
When we experience burnout, it’s important to take steps to recover from it as quickly as possible — before the situation gets worse. In this blog post, I’ll discuss the psychology of burnout and its different stages. I’ll also cover some ways to cope with burnout should you or someone you know experience it.
What Is Burnout?
Burnout can be defined as a psychological condition that occurs when we feel exhausted or drained of our mental resources. When we experience burnout, it’s likely because we’ve been pushing ourselves beyond our limits and have started to feel mentally and physically exhausted.
Burnout is often experienced by people with jobs requiring them to work long hours, but it can also happen if we push ourselves too hard in any area of our life — school, work, or home. When the tasks required of us exceed the amount of time that we have to complete them, we can feel totally overwhelmed. Feeling overwhelmed for extended periods of time often leads to burnout.
This happens when we are asked to perform at high levels for extended periods of time without being given adequate support or recognition for how to meet these expectations.
For example, we might find ourselves feeling burnt out if:
Our boss expects more from us than what is reasonable based on what they know about our skillset (or lack thereof);
We take on extra projects at work without being rewarded financially or with more freedom/flexible hours; or
We are so focused on building our businesses that we neglect our health, relationships, and leisure activities. This can lead to loneliness, depression and isolation, which further compounds the problem since it can get harder to get back on track with our goals.
Burnout vs. Other Types of Exhaustion and Stress
As mentioned earlier, burnout is a psychological condition that can be described as a combination of exhaustion and apathy. Unlike stress, burnout is not a temporary state of feeling overwhelmed. Instead, it's an ongoing battle with chronic exhaustion and lack of motivation that can last for months or even years.
In addition to these symptoms, people experiencing burnout often report feelings of depression and anxiety, including feelings that they don't enjoy life anymore or feel like they have no purpose in life. And this makes sense when you think about how much energy goes into just getting out of bed every day — not to mention having the energy to do anything else once you're up!
This leads to another important point: although many people use "burnt out" as shorthand for being tired or exhausted (which isn't necessarily bad), the two terms aren't interchangeable.
Burnout specifically refers to a psychological condition where we feel drained physically, mentally, and emotionally all the time. It’s a feeling that doesn't necessarily come from overwork alone but often occurs alongside physical exhaustion as well. In other words, high stress levels over a long period of time often lead to exhaustion and, therefore, BURNOUT.
Stages and Signs of Burnout
Burnout is a gradual process that can develop over months and years, and the symptoms vary from person to person.
Herbert Freudenberger, a German-born American psychologist, is credited for introducing the concept of "burnout" in the 1970s. He used the term to describe the effects of severe stress and high ideals. Freudenberger also defined how burnout typically develops through a 12-stage model:
Stage 1: Excessive Ambition
We feel a strong need to prove ourselves.
Stage 2: Working Harder
We keep working harder and become addicted to our work.
Stage 3: Neglecting Our Needs
We start to neglect our needs and focus solely on our goals.
Stage 4: Conflicts & Needs Displacement
We become overwhelmed by stress, which eventually makes us feel like a failure and blame others for our situation.
Stage 5: No Time for Non-Work-Related Needs
Our values change as we shift to focusing more on our work.
Stage 6: In Denial of Our Problems
We deny emerging problems due to work stress.
Stage 7: Withdrawal & Cynicism
We withdraw from our social life, friends, and family. In this stage, we also develop bad habits (e.g., alcohol or drug use) to relieve stress.
Stage 8: Behavioral & Psychological Changes
Our behavior changes, and it upsets those around us.
Stage 9: Depersonalization
In this stage, depersonalization occurs, wherein we no longer feel like ourselves.
Stage 10: Inner Emptiness & Addictive Behavior
We feel numb and empty. In this stage, we seek activities like sex, substance abuse, or binge eating to fill the void.
Stage 11: Meaninglessness & Lack of Interest
We feel lost, depressed, and totally exhausted.
Stage 12: Life-threatening Physical & Mental Exhaustion
This is the burnout syndrome. We physically and mentally break down and become completely overwhelmed.
During these stages, several signs may signal us that burnout is happening:
Lack of energy, feeling exhausted, completely drained, and losing interest in doing things;
Experiencing physical symptoms, such as feeling numb and recurring headaches, particularly in response to work stress;
Performance issues and developing a negative attitude towards our job and colleagues; and
Unable to cope with life while having negative thoughts about accomplishing things.
Coping with Burnout
Burnout prevention is a far easier approach than trying to recover from a full 12-stage burnout. People who get to that point are entirely unable to function, and the path of healing is a slow and lengthy process. However, regardless of where we are in the burnout model, the following coping techniques can help:
How to Cope Physically:
Get enough fresh air and exercise regularly.
Get enough sleep to allow your mind and body to recharge and heal.
Take care of your health by eating a balanced diet and avoiding alcohol.
How to Cope Emotionally:
Set boundaries clearly.
Think about what’s most important, then write them down.
Calm your thoughts and relax your body by practicing mindfulness.
Take on creative pursuits to keep your minds active and your attention diverted.
How to Cope Socially:
Talk about your problems with people close to you and ask for help.
Make friends with colleagues to feel less isolated.
Stay away from individuals who give off a negative vibe.
How to Cope Professionally:
Work-related coping methods include taking a break from work or changing careers (if possible).
Try to find meaning in you work or things you enjoy doing.
Prioritise tasks to create a better work-life balance.
Takeaway
Burnout is a serious issue. It can be an incredibly stressful and exhausting experience. If you have been feeling this way for a while and don't know what to do about it, I hope this blog post has helped you understand what burnout is and how you can cope with it. Please reach out for help if you need it. You are not alone and there is lots of support out there.
References:
Ponocny-Seliger, Elisabeth & Winker, R.. (2014). 12-phase burnout screening development, implementation and test theoretical analysis of a burnout screening based on the 12-phase model of Herbert Freudenberger and Gail North. ASU International. 49. 927-935. 10.17147/ASUI.2014-12-11-01.
De Hert, Stefan. “Burnout in Healthcare Workers: Prevalence, Impact and Preventative Strategies.” Local and regional anesthesia vol. 13 171-183. 28 Oct. 2020, doi:10.2147/LRA.S240564
Kaschka WP, Korczak D, Broich K. Burnout: a fashionable diagnosis. Dtsch Arztebl Int. 2011 Nov;108(46):781-7. doi: 10.3238/arztebl.2011.0781. Epub 2011 Nov 18. PMID: 22163259; PMCID: PMC3230825.