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EmilyDunn
Nov 2023
Feeling burnt out at work?
In our fast-paced world, burnout isn't just a trendy term; it's a real concern that many of us face. Coined by psychologist Herbert Freudenberger in 1974, burnout is more than just everyday stress—it's a deep exhaustion that stems from prolonged workplace pressures. Imagine your enthusiasm waning, your energy levels dropping, and your sense of well-being fading, all due to the demands of work. But understanding this phenomenon is key to combating it. Recognising the signs early can make a significant difference in your overall well-being. It's not about productivity alone; it's about preserving your vitality and happiness. So, let's explore this together, arming ourselves with knowledge and practical strategies. By identifying the signs and learning how to cope, you can navigate the challenges and emerge stronger. Your well-being matters, and with the right tools, burnout doesn't have to be a battle you face alone.
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Key Takeaways from this article 3 Tests to recognise burnout Remote work accelerates burnout Understanding the risk factors Consequences; Can I be fired for experiencing burnout? 10 strategies for coping with burnout
Understanding the burnout epidemic
Research on burnout has shed light on its detrimental effects on both individuals and organisations. A Deloitte survey in 2015 found that an incredible 77 percent of professionals surveyed said that they had experienced burnout at their current workplace, and 91 percent agreed that having an unmanageable amount of stress “negatively impacts the quality of their work.” Due to the widespread occurrence of burnout and stress in workplaces and the significant consequences it can pose for productivity and well-being, the WHO has broadened its definition of burnout in the 11th edition of the International Classification of Diseases. It is now acknowledged as an "occupational phenomenon," emerging when "persistent workplace stress...remains unaddressed." Burnout manifests in three distinct types: Overload Burnout: Occurs due to excessive workload and unrealistic expectations. Underchallenged Burnout: Arises when employees lack stimulation and feel disengaged due to monotonous tasks. Neglect Burnout: Develops when individuals feel unappreciated and unsupported, leading to emotional detachment and cynicism.
Recognising the Red Flags of Burnout
Researchers Freudenberger and Gail North were the pioneers who identified burnout as a distinct condition, delineating its 12 stages: The compulsion to prove oneself Working harder Neglecting personal needs Displacement of conflict Revision of values (prioritizing work over everything else) Denial of emerging problems Withdrawal (often accompanied by self-medication) Odd behavioral changes Depersonalization (losing connection with others and one's own needs) Inner emptiness Depression Burnout syndrome Managing burnout effectively involves recognizing these early symptoms promptly, as burnout doesn't happen overnight. Officially, burnout is defined by three main criteria. However, the early signs of burnout can be subtle and vary from person to person. Here are some easily overlooked indicators: Feelings of energy depletion or exhaustion: This might translate into unrelenting fatigue, inability to relax, changes in sleep patterns, frequent illness, skipped meals, listlessness, and diminished motivation in non-work aspects of life. Increased mental distance from one's job: This could appear as avoidance, irritability, procrastination, forgetfulness, lack of focus, tardiness, cynicism, and difficulty completing tasks. Reduced professional efficacy: This might present as avoiding colleagues, delays in essential tasks, disinterest in skill development, working on personal projects during work hours, and feeling disconnected in work-related interactions.
3 Tests to Identify Burnout:
Explore these self-assessment tests to help you identify the presence of burnout. At Empowered Mindset our coaching can assist you in developing personalised strategies to manage stress and address burnout before they significantly impact your life. For cases involving anxiety and depression, consulting a mental health professional can provide tailored support to address these symptoms effectively. Remember, your well-being matters, and there's strength in seeking the help you deserve.
Maslach Burnout Inventory (MBI):
Developed by Dr. Christina Maslach and her research team, the MBI is rooted in extensive field research. It offers specialized versions tailored for students, educators, and medical professionals, providing a comprehensive assessment of burnout.
Job Diagnostic Scale (JDS):
Although not a direct burnout test, the JDS evaluates the nature of work-related tasks. Your responses provide insights into job performance, satisfaction, and motivation. Identifying deficiencies in these areas can serve as a warning sign, indicating potential burnout.
Utrecht Work Engagement Scale (UWES):
The UWES measures work engagement and satisfaction through self-reporting, categorising engagement into vigor, dedication, and absorption—essential components of flow. A specialised version is available for students, offering a nuanced understanding of their work experience.
Remote Work Accelerates Burnout
In the context of remote work, the classic 12 stages of burnout unfold with unique intensity and swiftness. The initial stage, the compulsion to prove oneself, is amplified as remote employees constantly strive to demonstrate their worth without the physical presence often associated with productivity. Following this, the increased workload and constant pressure to excel rapidly escalate the stages. The feelings of isolation, a subsequent stage, are intensified as remote workers lack the camaraderie of colleagues, leading to a faster progression into the stages of frustration and disillusionment. With limited social interactions and increased demands, the stages of detachment, depression, and ultimately burnout occur swiftly in the remote work environment. This compressed timeline underscores the urgency for remote employees and employers to recognise these accelerated stages, fostering a supportive atmosphere, maintaining clear communication, and promoting a healthy work-life balance to prevent the rapid advancement of burnout.
Understanding Risk Factors and Causes of Burnout
Respected researcher Dr. Christina Maslach has identified six key organisational risk factors associated with burnout: workload, control, reward, community, fairness, and values. However, there is no one-size-fits-all formula for burnout, as individual perceptions play a significant role in how these factors affect us. Here's a breakdown of each factor and what to be mindful of regarding potential contributors to job burnout: Workload: The tasks you're accountable for, coupled with the resources and support available, determine your workload. If you tend towards isolation, people-pleasing, or perfectionism, a demanding workload might feel overwhelming. Control: Feeling empowered to influence your work type and methods is crucial. If you constantly struggle to keep up or lack the ability to modify your tasks, burnout becomes more likely. Setting and maintaining boundaries is key, but many find it hard to decline requests. Reward: Beyond bonuses and promotions, sustainable productivity requires investment. Positive feedback, growth opportunities, new challenges, and visibility can be as rewarding. Feeling valued is essential to preventing burnout. Community: A psychologically safe environment, where employees can express themselves and share ideas without fear, fosters resilience against burnout. Feeling supported, connected, and free to be authentic at work significantly reduces the risk of burnout. Fairness: Environments where leaders show favoritism, lack consistency in expectations, and inconsistently reward or punish employees create burnout hotspots. Advocating for fairness can be challenging, especially when other factors like control or community are lacking. Values: Work misaligned with personal values is draining, whether it's dishonest interactions with colleagues or compromising integrity due to unrealistic budgets. Incompatibility between personal values and the organization's mission can also lead to burnout, as highlighted by career expert Jane Jackson. Understanding how these factors influence your work experience is vital in recognising potential burnout triggers and taking proactive steps to maintain your well-being.
The Domino Effect: Consequences of Job Burnout
Untreated burnout can lead to a myriad of consequences, including chronic stress, fatigue, insomnia, depression, anxiety disorders, cardiovascular problems, and weakened immune function. Additionally, it impairs decision-making abilities, straining personal relationships and hindering professional growth. Job-related stress and burnout can, in fact, lead to death. Yes, you read this correctly. A recent article by the BBC ‘how overwork is literally killing us’ reports that alarming new research shows that people working more than 54 hours a week are at major risk of dying from overwork. It’s killing three-quarters of a million people each year. In a paper published 17 May, authors from institutions including the World Health Organization (WHO) and the International Labour Organization (ILO) suggest that, each year, three-quarters of a million people are dying from ischaemic heart disease and stroke, due to working long hours. (Ischaemic heart disease, also known as coronary heart disease, involves narrowed arteries).
Fired for Experiencing Burnout?
One factor that intensifies workplace stress is the fear of termination, a phenomenon described by Freudenberger and North as the "compulsion to prove oneself." This fear forms a detrimental cycle, hindering the reflection and self-care necessary to mitigate burnout's effects. While termination due to burnout is uncommon, poor job performance could lead to dismissal. Although daunting, safeguarding your job may involve discussing concerns with a manager or HR professional or ACAS. They can guide you on your rights and potential options, such as alterations in working conditions, hours, or responsibilities, or even a temporary leave of absence. It's important to note that businesses incur staggering losses annually (approximately $322 billion) due to employee turnover. Consequently, your employer has a vested interest in fostering an environment where you can thrive, making it essential to engage in open communication and explore available support.
Ten Strategies for Coping with Burnout
Seek Professional Help: Consult a coach or mental health professional. Set Boundaries: Establish clear work-life boundaries. Practice Self-Care: Prioritize physical and mental well-being. Engage in Relaxation Techniques: Try yoga, meditation, or deep breathing exercises. Cultivate Supportive Relationships: Lean on friends, family, and colleagues. Develop Time Management Skills: Prioritize tasks and avoid overcommitting. Reassess Goals: Set realistic and achievable goals. Promote Healthy Lifestyle Choices: Focus on nutrition, exercise, and adequate sleep. Communicate Openly: Discuss concerns with supervisors and colleagues. Consider a Change: If necessary, explore new job opportunities or roles.
The Bottom Line: The Urgency of Addressing Burnout
In conclusion, burnout is a serious and pervasive issue that demands attention from both individuals and organisations. Recognising its signs, understanding its variants, and implementing proactive coping strategies are essential steps toward mitigating its impact. By fostering a supportive work environment and prioritising mental health, we can collectively combat the burnout epidemic, ensuring a healthier, happier, and more productive workforce.
Key Takeaways: Burnout
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Individual and Collective Responsibility: Both employees and organisations play a vital role in addressing burnout.
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Prevention is Paramount: Proactive measures, including stress reduction techniques and open communication, are crucial.
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Professional Support Matters: Coaches and Mental health professionals can provide tailored strategies for managing burnout.
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Work-Life Balance is Non-Negotiable: Establishing clear boundaries between work and personal life is essential for long-term well-being.
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Advocate for Change: Encourage workplace policies that support mental health, emphasising its importance in overall well-being.
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Regular Self-Care is Essential: Consistent self-care practices, including exercise, relaxation techniques, and social connections, bolster resilience against burnout.
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Communication is Key: Open dialogue about stress and workload with supervisors can lead to reasonable adjustments and support.
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Explore Career Options: If burnout persists, consider exploring new job opportunities or roles.
Act now to prevent Burnout
Ready to break free from burnout? Let's chat and unlock your path to resilience and empowerment together.