Understanding Burnout

Burnout is a term that has become increasingly common in today’s fast-paced, demanding work environment. But what exactly is burnout, and how can you identify it before it takes a toll on your mental health and wellbeing?

Here, we’ll dive deep into the causes and symptoms of burnout  and offer practical strategies for preventing it. Whether you’re an employee trying to cope with overwhelming stress or a manager seeking to support your team, understanding burnout is key to maintaining a healthy and productive workplace.

What is Burnout?

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress and overwork. It often arises when individuals feel overwhelmed, emotionally drained, and unable to meet the constant demands placed on them. While stress is a normal part of life, chronic stress without relief can lead to burnout. 

The World Health Organization (WHO) defines burnout as an "occupational phenomenon" characterised by:

1. Feelings of energy depletion or exhaustion.

2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job.

3. Reduced professional efficacy.

Burnout doesn't just affect your ability to perform at work—it can also have a negative impact on your physical and mental health, relationships, and overall quality of life.

Causes of Burnout

Several factors contribute to the development of burnout, and it can vary from person to person. However, common causes include:

• Overload and Excessive Workload

When employees are expected to meet unrealistic expectations or work long hours without adequate breaks or time off, it increases the risk of burnout. A heavy workload with little to no relief can lead to exhaustion and frustration.

• Lack of Control

A feeling of powerlessness at work—whether due to unclear roles, a lack of decision-making authority, or the inability to influence work processes—can make employees feel disconnected and unmotivated, leading to burnout.

• Lack of Support
  

Employees who feel unsupported by managers, colleagues, or their organization may struggle to cope with stress. A lack of recognition or feedback can also exacerbate feelings of isolation and dissatisfaction.

• Poor Work-Life Balance
  

When work consumes all your time and energy, leaving little room for personal activities, hobbies, or rest, burnout is more likely. The inability to disconnect from work—especially in a digital age where work emails and messages are always accessible—can lead to chronic stress.

• Mismatched Values
  

If there is a disconnect between an employee's values and the organization's values, it can lead to frustration and a lack of purpose in the job. If employees feel their work isn’t aligned with their personal beliefs or long-term goals, it can result in disengagement and burnout.

• Unclear Expectations
  

Unclear job responsibilities, expectations, and goals can lead to confusion and stress. When employees aren’t sure what is expected of them or are constantly shifting between competing priorities, burnout can set in.

Signs and Symptoms of Burnout

Recognising the early signs of burnout is essential to addressing it before it becomes a more serious problem. Some of the common symptoms include:

• Physical and Emotional Exhaustion
  

One of the first signs of burnout is feeling drained—physically, mentally, and emotionally. You may feel tired all the time, even after a full night’s rest, and lack the energy to engage in work or personal activities.

• Cynicism and Detachment
  

As burnout sets in, individuals often start feeling disconnected from their work and colleagues. This detachment can manifest as negativity, irritability, or a lack of enthusiasm for tasks that once brought satisfaction.

• Decreased Performance
  

Burnout can lead to a significant decline in productivity. As you become mentally fatigued, it becomes harder to concentrate, make decisions, and maintain the same level of output. You may also find it difficult to complete tasks on time.

• Feelings of Inefficacy
  

Those experiencing burnout often feel like they’re not doing enough or aren’t achieving their goals. This can lead to self-doubt, decreased self-esteem, and a sense of failure, even when they’re working hard.

• Physical Symptoms
  

Chronic stress related to burnout can cause physical symptoms such as headaches, digestive issues, sleep disturbances, and muscle tension. These symptoms can worsen the longer burnout goes unaddressed.

How to Prevent and Manage Burnout

Preventing burnout  requires both individual and organizational effort. Here are some practical tips on how to manage and reduce the risk of burnout:

• Set Realistic Boundaries
  

Establish clear work-life boundaries to ensure you aren’t overcommitting to work. This might mean setting limits on how often you check emails outside of work hours or designating certain times of day for personal activities. 

• Seek Support and Connection

Ensure you have a support network, whether that’s through friends, family, or colleagues. Open communication with your manager or team about workload concerns is also essential for finding solutions before burnout becomes inevitable.

• Practice Self-Care
  

Make time for activities that recharge you, such as exercising, meditating, or pursuing hobbies that bring you joy. Regular breaks during the workday, along with taking full days off when needed, can help keep stress levels in check.

• Prioritise Meaningful Work
  

If possible, focus on the tasks that align with your skills and passions. When work feels more purposeful, it can reduce feelings of burnout. If your work doesn’t feel meaningful, talk to your supervisor about ways to realign your responsibilities.

• Seek Professional Help
  

If you’re feeling overwhelmed, don’t hesitate to seek help. A counselor or therapist can help you manage stress, improve coping strategies, and work through burnout symptoms. Employee assistance programs (EAP) can also provide valuable resources.

• Foster a Supportive Work Environment
  

Organisations have a key role to play in preventing burnout. Encouraging a healthy work-life balance, promoting a supportive and open environment, offering employee wellness programs, and ensuring workloads are manageable are just a few ways that employers can help employees avoid burnout.

Burnout is a serious issue that affects both individuals and organisations, and it’s crucial to address it early. By understanding the causes, symptoms, and prevention strategies for burnout, you can protect your mental health and create a more sustainable work environment. Whether you’re an employee or an employer, promoting a healthy, supportive, and balanced workplace can make all the difference in preventing burnout and fostering long-term well-being.

Remember, you don’t have to wait until you're fully burned out to take action. Early intervention is key to ensuring a happy, productive, and healthy work life. If you need support to help address signs of burnout in yourself or for your employees make an appointment with us now.