Therapy for burnout can help you learn to move from believing you “have to” to having more control over your schedule. Learn to move from feeling foggy, tired and irritable to having more bandwidth to handle life.
Are you suffering from Burn out? Are Feeling like a shell of yourself, but you’ve got to keep going? Crossing your fingers and hoping to just get through the day? Afraid if you dial it back that will mean you can’t handle it? Stress doesn’t just pertain to the working aspect of our lives. Our personal experiences can feel overwhelming too. Whether we are dealing with small kids, aging parents, bad bosses, house repairs, financial strain, or our own health concerns, stress accumulates, working at home, working while wearing face masks, etc.
Occupational fatigue- Sleep loss and poor working conditions are the most important causes of occupational fatigue, which can impair mental and physical performance with the potential for serious errors and injuries, according to the Journal of Occupational and Environmental Medicine by (ACOEM).
Occupational fatigue leads to burnout- People who are struggling to cope with workplace stress may place themselves at high risk of burnout. Burnout can leave people feeling exhausted, empty, and unable to cope with the demands of life. Burnout may be accompanied by a variety of mental and physical health symptoms as well. If left unaddressed, burnout can make it difficult for an individual to function well in their daily life, (Brianna Gilmartin- Verywell Mind Website).
What Is Burnout?-The term “burnout” is a relatively new term, first coined in 1974 by Herbert Freudenberger, in his book, Burnout: The High Cost of High Achievement. He originally defined burnout as, “the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results.” Verywell Mind Website defines burnout as a reaction to prolonged or chronic job stress and is characterized by three main dimensions: exhaustion, cynicism (less identification with the job), and feelings of reduced professional ability, (Maslach et al, 2016).
Role of Stress in Burn out- The stress that contributes to burnout can come mainly from your job, but stress from your overall lifestyle can add to this stress. Personality traits and thought patterns, such as perfectionism and pessimism, can contribute as well, (Wekenborg et al, 2019). Most people spend the majority of their waking hours working; and if you hate your job, dread going to work, and don't gain any satisfaction out of what you are doing, it can take a serious toll on your life, (Maslach et al, 2016).
Signs and Symptoms of burnout- According to the World Health Organization ( WHO), people suffering from burnout show signs of feeling: depleted or exhausted, mentally distant from their job ( hate your job or negative feelings or cynicism about their job and reduced professional efficacy (begin to feel less capable at work). Work burnout diminishes employees' desires to learn and grow. When employees are experiencing these signs of burnout, most of their energy and mental focus is on daily survival, not developing for the future.
Common signs or Burnout- While burnout is not a diagnosable psychological disorder that does not mean it shouldn't be taken seriously. Here are some of the most common signs of burnout as outline by Maslach and others, (2016).
- Alienation from work-related activities -Individuals experiencing burnout view their jobs as increasingly stressful and frustrating. They may grow cynical about their working conditions and the people they work with. They may also emotionally distance themselves and begin to feel numb about their work.
- Physical symptoms -Chronic stress may lead to physical symptoms, like headaches and stomachaches, or intestinal issues.
- Emotional exhaustion -Burnout causes people to feel drained, unable to cope, and tired. They often lack the energy to get their work done.
- Reduced performance -Burnout mainly affects everyday tasks at work or in the home when someone's main job involves caring for family members. Individuals with burnout feel negative about tasks. They have difficulty concentrating and often lack creativity.
Is it depression or burnout?- Burnout shares some similar symptoms of mental health conditions, such as depression. Individuals with depression experience negative feelings and thoughts about all aspects of life, not just at work. Depression symptoms may also include a loss of interest in things, feelings of hopelessness, cognitive and physical symptoms as well as thoughts of suicide, (Bianchi et al, 2015).
Result of Burnout to employees?- According to Gallup, studies have shown such employees will be more likely to take a sick day; less likely to discuss how to approach performance goals with their manager; more likely to visit the emergency room; likely be actively seeking a different job a less confident in their performance, (Gallup Consulting Website).
Causes of Burnout: Unfair treatment at work, Unmanageable workload, unclear communication, lack of manager’s support, and unreasonable time pressure. When employees strongly agree that they are often treated unfairly at work, they are more likely to experience a high level of burnout. Unfair treatment can include all kinds of workplace issues, from bias, favoritism, and mistreatment by a coworker to inconsistently applied compensation or corporate policies. Lack of trust by managers, teammates, or executive leadership causes the psychological bond that makes work meaningful breaks, (Gallup Consulting Website).
Risk Factors predisposing people to burnout: (Source - Very well Mind Website)
- Personality type- Their heavy workloads place individuals with certain personality characteristics and lifestyle features at a higher risk of burnout.
- Occupation- A high-stress job doesn't always lead to burnout. If stress is managed well, there may not be any ill-effects. But some individuals (and those in certain occupations) are at a higher risk than others especially physicians – (The 2019 National Physician Burnout, Depression and Suicide report) found that 44 percent of physicians experience burnout. Workers in every industry at every level are at potential risk. According to a 2018 report by Gallup, employee burnout has five main causes as outline in Gullup Consulting Website.
- Unreasonable time pressure- Employees who say they have enough time to do their work are 70% less likely to experience high burnout; individuals, who are not able to gain more time, such as paramedics and firefighters, are at a higher risk of burnout.
- Lack of communication and support from a manager- Manager support offers a psychological buffer against stress. Employees who feel strongly supported by their manager are 70 percent less likely to experience burnout on a regular basis.
- Lack of role clarity- Only 60% of workers knows what is expected of them. When expectations are like moving targets, employees may become exhausted simply by trying to figure out what they are supposed to be doing.
- Unmanageable workload- When a workload feels unmanageable, even the most optimistic employees will feel hopeless, Feeling overwhelmed can quickly lead to burnout.
- Unfair treatment- Employees who feel they are treated unfairly at work are more likely to experience a high level of burnout. Unfair treatment may include things such as favoritism, unfair compensation, and mistreatment from co-workers.
- Unfair treatment- Employees who feel they are treated unfairly at work are more likely to experience a high level of burnout. Unfair treatment may include things such as favoritism, unfair compensation, and mistreatment from co-workers.
Prevention and Treatment: (Source - Very well Mind Website)
- Change job environment or position- Although the term "burnout" suggests it may be a permanent condition, it's reversible. An individual who is feeling burned out may need to make some changes to their work environment. In some cases, a change in position or a new job altogether may be necessary to put an end to burnout.
- Share concern with the employer- Approaching the human resource department about problems in the workplace or talking to a supervisor about the issues could be helpful if they are invested in creating a healthier work environment.
- Develop self-care strategies- It can also be helpful to develop clear strategies that help you manage your stress. Self-care strategies, like eating a healthy diet, getting plenty of exercise, and engaging in healthy sleep habits may help reduce some of the effects of a high-stress job.
- Plan to take a vacation/ leave or a break- A vacation may offer you some temporary relief too, but a week away from the office won't be enough to help you beat burnout. Regularly scheduled breaks from work, along with daily renewal exercises, can be important in helping you combat burnout.
Seeking help from mental health professionals- If you are experiencing burnout and you are having difficulty finding your way out, or you suspect that you may also have a mental health condition such as depression, seek professional treatment. A Therapist / Counsellor will help you learn about the burnout and move from believing you “have to” to having more control over your schedules. Learn to move from feeling foggy, tired, and irritable to having more bandwidth to handle life. Learn to move from phoning it in with family/friends to being fully present and enjoying time with people again. Learn to move from only recuperating on the weekends to getting back into activities that fulfill your life. If you connect with the description of Burn out and it's almost tangible in your life, Share with a Counsellor is right in your phone, at the comfort of your spaces, call for help and a professional counsellor will be available to help you.
Share with a Counsellor Agency provides the most effective treatment and prevention strategies to manage burnout, talk it out with our professional counsellors trained on burnout and stress management. Within your phone and at the comfort of your home, office, car, etc., the Share with a Counsellor Mobile Phone App connects you with a counsellor anytime anywhere. Do not allow that seemingly normal stress progress to burn out, share with us because at Share we Care.
“Burnout is nature's way of telling you, you've been going through the motions your soul has departed; you're a zombie, a member of the walking dead, a sleepwalker. False optimism is like administrating stimulants to an exhausted nervous system.” Sam Keen, Fire in the Belley: On Being a Man.
