Understanding and Overcoming Burn Out
In the fast-paced and demanding world we live in, burnout has become an all-too-common experience. Burnout is a state of chronic exhaustion, both physically and emotionally, stemming from prolonged exposure to intense stress, particularly in the workplace. This condition manifests as feelings of detachment, cynicism, and a diminished sense of achievement.
It is surprising that burn out is not currently acknowledged by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), the primary manual used in Australia to diagnose mental health conditions. The World Health Organisation (WHO) however took a significant step in 2019, incorporating it into the International Classification of Diseases (ICD), where it's defined as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed.”
A recent survey by the Harvard Business Review, which included over 1500 respondents in 46 countries, from various organisational sectors and roles, found burnout to be a global problem. It found that since the pandemic, more than half of respondents were finding it difficult to balance their home and work life. It also found that millennials had the highest levels of burn out, often due to less autonomy at work, lower seniority, greater financial stressors, and loneliness. Hustle culture may also contribute to this, with the societal glorification of constant hustle leading individuals to push beyond their limits.
What are the symptoms of burn out?
There are three main components of burn out, according to Christina Maslach from the University of California:
Emotional exhaustion: Feeling persistently tired, both physically and emotionally, despite adequate rest.
Cynicism and Detachment: Developing a negative and cynical outlook, along with a sense of detachment from work or personal responsibilities. This can involve indifference and unconcern towards the work being performed, and/or the people who receive it.
Reduced Personal Achievement: Reduced confidence in ability to perform at work, self-doubt and self-criticism. This translates into low morale, decline in effectiveness, productivity, and overall performance.
Research has linked burnout to many health problems, including hypertension, sleep disturbances, depression, and substance abuse.
What causes burn out?
According to Christina Maslach of the University of California, Berkeley, Susan E. Jackson of Rutgers, and Michael Leiter of Deakin University, burnout has six main causes at the organisational level:
Unsustainable workload
Perceived lack of control, for example feeling powerless over work-related decisions
Insufficient rewards for effort
Lack of a supportive community
Lack of fairness
Mismatched values and skills i.e. engaging in tasks that don’t align with personal values or goals
Beyond organisational factors, certain personality traits can also amplify stressors and contribute to vulnerability to burn out:
Perfectionism: Individuals with perfectionistic tendencies, who set exceptionally high standards for themselves, might be more susceptible to burnout as they strive for unattainable goals. Those with a strong sense of responsibility and a difficulty in delegating tasks may find themselves overwhelmed by the demands on their plate.
People pleasing: Individuals who struggle with setting boundaries, saying 'no,' or expressing their needs may be at higher risk, as they may take on more than they can handle. Moreover, individuals who are highly empathetic and invested in their work may absorb the emotional burdens of others, further increasing their vulnerability to burnout.
Recognising these traits and developing strategies to manage them can be crucial in building resilience and preventing burnout.
Recovery and Prevention Strategies:
Resolving burn out often requires changes at the job, team or organisational level, and there is no quick fix. However, there are steps individuals can take toward prevention and recovery. Some strategies include:
Establishing Boundaries:
Clearly define work hours and create a separation between work and personal life. This may mean turning off email notifications outside of work hours, taking your lunch break, and leaving work on time. Learn to say 'no' when necessary and avoid overcommitting to prevent overwhelming yourself.
Setting Realistic Goals:
Break down tasks into manageable steps and set achievable goals. Assess and adjust your priorities, focusing on what truly matters and letting go of non-essential tasks.
Prioritising Self Care:
Make sure to recharge both your body and mind by focusing on good sleep, healthy eating, exercise, socialising, and activities that bring you peace and joy, like meditation, journaling, or enjoying the outdoors. If it feels hard to squeeze these into your busy schedule, take a week to see how you spend your time. Note what you do, who you're with, how you feel, and how valuable the activity is. This helps you spot chances to cut down on things that drain you, increase time on things that boost your energy, and make room for relaxing, positive moments away from work.
Changing Your Work Environment:
Discuss workload and stressors with supervisors. Explore potential changes or adjustments in your work environment to alleviate some of the pressure.
Seek Support:
Share your feelings with friends, family, or colleagues, and consider seeking professional support.
Conclusion:
Recognising the signs of burnout is the first step towards creating a healthier, more sustainable lifestyle. It is essential to prioritise your mental health, seek support when needed, and take proactive steps towards preventing burnout in your personal and professional life.
If you feel you may be suffering from burn out, or notice the warning signs, our experienced psychologists in Kogarah are here to help. Our clinical psychologists offer face-to-face therapy in Kogarah, Sydney, as well as online sessions. Contact us today to find out more, or book a consultation at the link below to start your wellness journey.
Written by Karina Lazarou, Clinical Psychologist
Reference: doi: 10.3390/ijerph19031780
Disclaimer: The content on this blog is for informational purposes only. It is not intended to be a substitute for professional psychological advice, diagnosis, or treatment. Always seek the advice of your qualified mental health provider with any questions you may have regarding a psychological condition. If you require immediate assistance, call 000, present to your nearest emergency department, or call a mental health crisis number such as Lifeline on 13 11 14
