The nuts and bolts of burnout

You can only bounce back so many times. Each time you bounce the stuffing gets knocked out of you a little bit more. Stress is frequently evidenced by effort, chasing your tail, anger, high emotion, wasted energy and a lot of caring. In contrast, burnout is often characterised by detachment, lethargy, cynicism, sadness and hopelessness. 

Burnout isn’t a formal medical diagnosis but a recognised experience of mental, emotional and physical exhaustion that occurs after a period of prolonged and excessive stress. There isn’t a set format that is experienced the same by all but an individualised reaction to built-up stress. However, research has identified a number of common symptoms and patterns.

Christina Maslach is well known for her research into burnout. In a 2016 paper she summarised the three key dimensions of burnout as:

• Overwhelming exhaustion (loss of energy, physical and mental fatigue).
• Feelings of cynicism and detachment (irritability, loss of idealism, withdrawal).
• Sense of ineffectiveness and lack of accomplishment (lower productivity, low morale and inability to cope).

Maslach also summarised the six potential contributors to burnout identified over two decades of research:

• Workload – where job demands exceed the capacity of the individual.
• Control – the capacity to influence decisions in relation to allocated responsibilities and workload.
• Reward – recognition can be insufficient and lead to feeling devalued.
• Community – relationships are key in all areas of life. Interpersonal conflict can be highly toxic.
• Fairness – a perceived lack of equity and respect can create conflict.
• Values – when personal beliefs and motivations are not met it can result in internal conflict. 

Psychologist Herbert Freudenberger and Gail North compiled a twelve stage process to describe the progress of burnout. The order isn’t fixed in stone and some people may skip certain phases but it is a useful guide for examining our behaviour to identify potential red flags.

• The Compulsion to Prove Oneself: demonstrating worth obsessively; tends to hit those with enthusiasm who accept responsibility readily.
• Working Harder: an inability to switch off, taking on too much and being unwilling to delegate.
• Neglecting Needs: erratic sleeping, eating disrupted, lack of social interaction.
• Displacement of Conflicts: denial of problems; may feel threatened, panicky, and jittery.
• Revision of Values: Values are skewed, friends and family dismissed, hobbies seen as irrelevant. Work is the only focus.
• Denial of Emerging Problems: intolerance; perceiving collaborators as stupid, lazy, demanding, or undisciplined; social contacts harder; cynicism, aggression; problems are viewed as caused by time pressure and work, not because of life changes.
• Withdrawal: social life small or non-existent, need to feel relief from stress, alcohol/drugs.
• Odd Behavioural Changes: changes in behaviour obvious; friends and family concerned.
• Depersonalization: seeing neither self nor others as valuable, and no longer perceive own needs.
• Inner Emptiness: feeling empty inside and to overcome this, look for activity such as overeating, sex, alcohol, or drugs; activities are often exaggerated.
• Depression: feeling lost and unsure, exhausted, future feels bleak and dark.
• Burnout Syndrome: can include total mental and physical collapse; time for full medical attention.

Recovery expectations need to be realistic. Depending where you are on the Burnout spectrum, it can take an extended period of time and may not be a linear path. Patience and kindness to self are key as you take the required steps.

Stop

You can’t rebuild until you stabilise. Without solid foundations any attempt to move forward will be undermined.  Perspective must be regained and self-care is essential in the initial phase. Sleep and good nutrition are key. Supporting a depleted adrenal system is essential. Something as simple as breathing can be a great help. In this phase Mindfulness and yoga can be great tools to use. 

Take stock

Now it is time to work out where you are and how you got here including identification of the triggers and behaviours that lead to the point of burnout. You can then decide where you want to be and outline a path to that destination. Sounds nice and simple (not). But there are so many tools to help in this phase.

Act!

Now it’s time to start moving in the direction of your goal. Baby steps are fine to begin, motivation and momentum are likely to increase over time as your physical health improves and energy stores are replenished.

Review

The path to change is not linear. It’s important to check in with yourself regularly.