We often hear the term ‘Burnout’ these days, and we’ve probably all used it ourselves from time to time, especially as our year draws to an end. But do you know what it really means?
The definition of Burnout is ‘a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained and unable to meet constant demands.’
Burnout is recognised by the WHO as an ‘occupational phenomenon’.
The majority of research into burnout centres around healthcare settings, though it is recognised as a hazard in various people focused professions. The therapeutic or service relationships that workers develop with clients or patients, requires an intense level of personal and emotional commitment. Though such relationships can be rewarding and engaging, they can be stressful, especially over prolonged periods.
In these kinds of occupations, the prevailing norms are selflessness and putting others' needs first, working long hours and doing whatever it takes to help the client or patient; to go the extra mile and give it everything you’ve got. Sounds familiar for our industry, right!
So let’s throw in living and working in close confines with your team, sometimes in shared quarters, being away from home for long periods of time, super long hours delivering top class service to demanding guests, working in a high risk environment, difficult communications with family and friends, or simply not being able to step onto dry land… and it sounds like we might all be on the road to burnout.
Just living in current times has significantly increased the pressure on all of us, particularly in relation to work-life balance and general wellbeing, and it’s become worse since we all experienced the COVID-19 pandemic.
Given that the key treatment goal for burnout is to return to work; early identification and appropriate therapies and treatments is essential.
But the problem arises if we don’t recognise the signs, or can’t/won’t do anything about it and for some people, it can be wrongly confused with symptoms of anxiety.
The signs of burnout are:
- Feeling tired or drained most of the time.
- Feeling helpless, trapped and/or defeated.
- Feeling detached/alone in the world.
- Having a cynical/negative outlook.
- Self-doubt.
- Procrastination, taking longer to get things done.
- Feeling overwhelmed.
However some research describes 3 dimensions of burnout:
Exhaustion
- feeling worn out, loss of energy, depletion, debilitation and fatigue.
Cynicism
- originally called depersonalisation, it’s also described as negative or inappropriate attitudes towards clients, irritability, loss of idealism and withdrawal.
Inefficacy
- originally called reduced personal accomplishment, the key attributes are reduced productivity or capability, low morale and an inability to cope.
There are numerous theories about the components of burnout, but no complete agreement as some suggest that elements such as ‘guilt’ may not be components of burnout, but are conditions that accompany burnout.
Work overload is a huge contributor to burnout. It depletes the capacity of a person to meet the demands of the job. When this overload becomes chronic (over an extended period of time), there is little or no chance to rest, recover and restore balance. In contrast, a sustainable and manageable workload provides opportunities to use and refine existing skills as well as becoming effective in new situations and activities.
Unidentified or unaddressed burnout can start to affect other parts of your life too.
Burnout is associated with various forms of negative reactions and job withdrawal, including job dissatisfaction, low organisational commitment, absenteeism, and intention to leave and staff turnover. I’m sure we’ve all experienced this directly or indirectly in our careers?
Burnout reduces opportunities for positive experiences at work and is associated with decreased job satisfaction and reduced commitment to the job and/or the organisation.
Cynicism is a pivotal aspect of burnout and those experiencing burnout can have a negative impact on colleagues; causing conflict and disruption and appearing to be ‘contagious’, particularly in work environments characterised by interpersonal aggression.
Burnout and poor health have a symbiotic relationship as each contributes to the other. Exhaustion can show symptoms such as headaches, chronic fatigue, gastrointestinal disorders, muscle tension, hypertension, colds and flu, cardiovascular problems and issues sleeping. Burnout and substance abuse are also closely linked.
So with all that happy news, I think we can safely say that we’ve all experienced burnout either in relation to ourselves or colleagues.
Now you have all this knowledge, what should you do if you think that you, or a colleague are heading towards or suffering from burnout?
Here’s a list of 6 strategies that could help:
Admitting you’re burned out.
You can’t get better if you don’t acknowledge that your current situation needs to change. This can be difficult, especially if the thing that’s burning you out — a job you love or being a parent, for example — is important to you. Some self-compassion wouldn’t go amiss here either.
Putting distance between yourself and your stressors, if possible.
What that means will vary based on your situation and resources. “Distance” could be as significant as quitting your job or taking some time off from work. Or it could be as small as — or even smaller than — taking a mental health day if you’re able to. Time for self care is important.
Focusing on your health.
You’ve been running on empty for a while, so it’s time to refill your tank. That may mean getting a bit more sleep, cooking your favourite food instead of grabbing takeout or going out dancing with your friends. Whatever helps you feel like yourself again. Consider getting professional help or joining a support group. Alert your network if you have some support around you. Exercise of any kind is well reported to be beneficial.
Re-evaluating your goals and values.
As your health starts to improve, it’s time to use those resources to do some thinking about the situation that led you to burnout. What are you not getting that you need to be happy? Is your mindset helping or hurting you? Are your priorities in sync with your values? What’s most important to you and why? Tell people what you need , monitor your stress levels and find the stress busting activities that help you. Journaling can be extremely cathartic.
Explore alternative paths and opportunities.
Once you have a sense of what needs are being unmet in your life, it’s time to do something about it. What concrete change(s) could you make to improve your situation? Maybe you need to leave a relationship that’s no longer serving you … or maybe you just need to get a night to yourself once a week. The changes don’t necessarily have to be big to make a meaningful difference in your daily life.
Take a break and/or make a change.
Once you’ve figured out what you need, you have to actually do it. That’s not always easy, but it is vital to the recovery process. Decide on your new boundaries and stick to them - learning to say ‘no’ is tough but might just work!
We hope you’ve enjoyed this blog and taken something new from it. Let us know if you have any good examples of burnout and what you’ve done to combat it.