Facts/Tips for Burnout
In this day and age, you have undoubtedly heard the term “burnout.” Perhaps you have even referred to yourself as “completely burned out.” Far from being just a modern day catchphrase, burnout is a very real condition that most often affects those in very stressful and/or caregiving professions. Left unaddressed, burnout can detrimentally impact your physical and mental health, your relationships and can ultimately destroy your career.
What is Burnout?
Burnout consists of three key dimensions:
(Maslach & Leiter, 2016). You do not suddenly wake up one day and discover that you are burned out; rather, this extended state of chronic stress creeps up on you little by little. You are so consumed with your work/responsibilities, however, you do not even realize how off-kilter aspects of your life have become.
It is important to note what burnout is not. Burnout is not a personal or professional failing. It is not an emotional response to the demands of one’s job. In my experience, those afflicted by this condition are often among the most eager to take on new assignments and solve difficult problems, and are among the most successful and dedicated in their fields.
- Overwhelming physical, mental and emotional exhaustion.
- Feelings of cynicism and detachment from one’s profession/ responsibilities.
- A sense of ineffectiveness and lack of accomplishment and productivity.
(Maslach & Leiter, 2016). You do not suddenly wake up one day and discover that you are burned out; rather, this extended state of chronic stress creeps up on you little by little. You are so consumed with your work/responsibilities, however, you do not even realize how off-kilter aspects of your life have become.
It is important to note what burnout is not. Burnout is not a personal or professional failing. It is not an emotional response to the demands of one’s job. In my experience, those afflicted by this condition are often among the most eager to take on new assignments and solve difficult problems, and are among the most successful and dedicated in their fields.
Some Signs That You Are Burned Out
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What Causes Burnout?
Drs. Christina Maslach and Michael P. Leiter point to six factors that make work burnout more likely:
Work Overload. Too many demands but not enough resources (internal and/or external) is a common cause of burnout. The more you work to meet deadlines (particularly unrealistic ones), the more exhausted you become, leaving you with less energy and focus to tackle what is already on your plate. The cycle ensues as you fail to recharge.
Lack of Control/Autonomy. When one is able to influence decisions and control when and how they work, the risk of burnout decreases. Lack of Meaningful Rewards. We all need to feel valued and appreciated (through recognition and/or compensation). Burnout becomes more likely when this element is missing - especially when one is required to take on additional responsibilities, which happens frequently in today’s workplace and in more traditional caregiving roles where others and/or funding are not available. |
Lack of Community. Those who have support systems at work (with supervisors, mentors, colleagues) fare better than those who do not. One cannot thrive in a working environment filled with unsupportive, unreasonable, critical, and back-stabbing colleagues.
Conflicting Values. Chances of becoming burned out increase if your core values conflict with the values of the organization, the role you are given, or the people for/with whom you work. Sense of Injustice. When one perceives one’s work environment/decisions made at work as fair and equitable, the threat of burnout lessens. |
What Happens When You are Burned Out and What Can You Do
The consequences of burnout are very real and include:
While there is no overall panacea for this condition, recognizing that you in the throes of becoming or are already burned out will go a long way. Burnout does not eventually just “go away”; you will need to make some changes in your life.
Some suggestions include:
- Physical symptoms - gastrointestinal disorders, heart palpitations, shortness of breath, chest pains, headaches, muscle tension, crippling fatigue.
- Cognitive symptoms - difficulty with decision-making, problem solving, focusing, and concentrating.
- Psychological symptoms - loss of confidence, lack of motivation, moodiness, intensifying anger and negativity, depression, anxiety.
- Professional ramifications - decreased job performance, productivity and satisfaction.
While there is no overall panacea for this condition, recognizing that you in the throes of becoming or are already burned out will go a long way. Burnout does not eventually just “go away”; you will need to make some changes in your life.
Some suggestions include:
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References:
Bakker, A.B., & Costa, P.L. (2014). Chronic job burnout and daily functioning: A theoretical analysis. Burnout Research, 1(3), 112-119.
Maslach, C., & Leiter, M.P. (2016). Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry, 15(2), 103-111.
Maslach, C., & Leiter M.P. (2008). Early predictors of job burnout and engagement. Journal of Applied Psychology, 93(3), 498-512.