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What is burnout at work?
The World Health Organisation defines burnout as a syndrome arising from unmanaged chronic workplace stress. Officially, it's not a medical condition; rather, it's an occupational phenomenon characterised by:
- Feelings of energy depletion or emotional exhaustion
- Increased mental distance from your job or feelings of negativity or cynicism related to your job
- Reduced professional efficacy
If you're dealing with this type of burnout at work, know that you're not alone, and it doesn't mean you're weak or inadequate. Burnout often stems from external pressures and unrealistic expectations, not any inherent flaw within you.
The difference between stress and burnout
While the terms “stress” and “burnout” are sometimes used interchangeably, they’re fundamentally different.
Stress is your body and mind’s response to a perceived threat or event. In addition, it can be both positive and negative. A small amount can motivate you, but sustained stress from multiple sources can affect your well-being.
There are overlaps between the two—stress can sometimes lead to burnout, but that’s not always the case. Unlike stress, burnout always builds up over time and never positively impacts your life or well-being.
Still finding it hard to figure out which you’re experiencing? Here’s a simple definition:
- Stress is an acute response typically characterised by over-engagement and overactive emotions.
- Burnout is a chronic condition marked by disengagement and muted emotions.
What does job burnout feel like?
You may feel stressed, worn out, and understandably tired in your position. But how can you tell if those feelings are burnout or just a sign that it’s time to plan your next vacation?
On the Iterations podcast, Certified Executive Coach Sarah Planckaert describes the feeling perfectly:
“Non-stop, no reprieve, we’ve all been there in our 9 to 5. That rolling sense of continuous work, that inbox that just won’t stop, and the shifting deadlines of complex projects. We are living in change; there are always those times when everything adds up. On one day here or there, we don’t feel like we have the energy. We certainly don’t have the space emotionally, and yet we show up and we do it anyway.”
Burnout is a relentless cycle in which work demands seem unending, and your emotional bandwidth dwindles. Juggling your job responsibilities feels impossible, and showing up to work feels like a Herculean task.
But the repercussions aren’t just emotional. They manifest themselves in your daily life. The line between professional challenges and personal well-being becomes blurred, taking a toll on your physical health.
One Gallup report reveals that employees grappling with work burnout are 64% more likely to take a sick day and 23% more likely to find themselves in the emergency room.
If you resonate with any of these emotions, you may be experiencing burnout. But there are additional warning signs to look out for.
Recognising the signs and symptoms of burnout at work
Burnout doesn't happen overnight. It builds up slowly, often presenting subtle physical and mental signs along the way. Staying aware of these signs allows you to take proactive steps against the development of burnout.
Physical signs
Your body communicates burnout through various physical symptoms, including:
- Chronic fatigue: This deep-seated mental exhaustion lingers no matter how much sleep or rest you get.
- Sleep disturbances: If it's hard for you to fall or stay asleep or still feel drained when you wake up, burnout might be looming.
- Frequent illnesses: Burnout can compromise your immune system, leaving you more susceptible to common illnesses like colds or the flu.
- Headaches and muscle pain: Unexplained headaches or muscle tension, especially in your back, could be your body’s way of signalling job stress and burnout.
- Change in appetite or weight: Burnout at work can swing your appetite in either direction. You might find yourself eating less or turning to comfort foods more often.
- Gastrointestinal problems: Stress from workplace burnout can aggravate digestive issues like irritable bowel syndrome (IBS) or persistent stomach cramps.
Mental signs
While the physical signs of burnout are often more tangible, the mental and emotional indicators can be just as telling. When your mind is overwhelmed, it can manifest a range of symptoms that signal it needs a little TLC, such as:
- Anxiety and depression: Work-related stress can cause feelings of anxiety and depression, including a sense of helplessness, pessimism, and an overwhelming feeling of hopelessness.
- Increased irritability: Emotional regulation can become challenging when job burnout syndrome occurs. This often results in heightened irritability, anger, and frustration.
- Difficulty concentrating: Chronic stress can impact your cognitive abilities, negatively affecting your focus, memory, and decision-making.
- Lack of motivation and productivity: One of burnout’s prominent signs is a noticeable dip in motivation and interest, leading to decreased productivity at work.
- Isolation and detachment: Burnout may detach you from others, causing you to withdraw from social interactions and activities.
- Loss of enjoyment: Activities, hobbies, and even work tasks that once brought joy can suddenly seem boring and burdensome due to burnout.
7 reasons for burnout at work
While work burnout symptoms are universal, the triggers can be diverse. Understanding the following triggers is pivotal in prevention and recovery.
1. Long hours
Clocking in long hours can significantly affect your mental and physical health. Extended work hours often mean less time for self-care, relaxation, and personal pursuits, leading to a skewed work-life balance.
Gallup reveals that the risk of burnout intensifies as the number of hours each week increases, especially when employees consistently work 50 or 60+ hours. This continuous stretch of extended work periods can lead to:
- Chronic fatigue
- Reduced motivation
- Increased susceptibility to burnout
2. Unfair treatment at work
Feeling undervalued or mistreated at work can significantly contribute to burnout. Biased decisions, favouritism, and lack of recognition can lead to feelings of disillusionment and resentment.
The result? These negative emotions accumulate and lead to decreased job satisfaction and reduced engagement, two of the most common symptoms of job burnout.
3. Unmanageable workload
Constantly facing a mountain of tasks without adequate resources or support can lead to long-term stress. Over time, the relentless pressure can erode your enthusiasm and motivation, eventually leading to burnout.
4. Unclear communication from managers
When you're in the dark because of ambiguous or unclear communication from your managers, it can feel like navigating a ship without a compass. Unclear directives or constantly shifting priorities can put you on edge, feeling unsure of your footing. Over time, this lack of clarity can breed frustration and reduce your confidence in your role, contributing to feelings of burnout.
5. Lack of manager support
Feeling unsupported by your manager can be incredibly isolating and overwhelming. Without a supportive manager to buffer against workplace stressors, you may battle heightened stress and a faster trajectory toward burnout.
6. Unreasonable time pressure
Being constantly under the gun with tight deadlines is a race against the clock that increases job-related stress and makes you question your capabilities. Continuously working under such pressure may lead to burnout, especially as the relentless pace becomes mentally and physically draining.
7. Too much digital screen time
Screen time has skyrocketed in today's post-pandemic and digital era, presenting unique challenges as we adapt to new technologies and processes. One such challenge is the switch to video calls; although convenient, they can be draining and zap creativity and energy, leading to Zoom fatigue.
A study of 103 virtual workers revealed that those who had their cameras turned on during meetings felt less engaged during those meetings and experienced reduced engagement the following day. This underscores why balancing digital interactions with offline breaks is important to maintain your mental well-being.
8. Demographic reasons
Certain types of people can be more susceptible to burnout. As a 2023 report on burnout noted, every demographic experienced an increase in burnout instances in 2022 while overall well-being declined. Taking a closer look at different groups of people:
- Women reported experiencing higher levels of job burnout.
- Workers aged 18-24 years old were the age category most impacted by burnout.
- People in entry-level roles were impacted more than those with longer tenure.
How to be proactive about preventing burnout
Preventing burnout is like catching a small leak before it floods your house—the sooner you identify and address it, the better. It’s not just about reacting to symptoms; it’s about cultivating a balanced and resilient lifestyle that buffers you against chronic stress. This might look like:
- Setting realistic expectations at work
- Practicing mindfulness
- Prioritising regular exercise and good nutrition
- Fostering strong social connections
- Communicating openly with your boss
6 strategies for dealing with burnout at work
What if you're already experiencing burnout? All hope isn't lost. You can implement several strategies into your routine to combat burnout and regain a sense of fulfilment at work. They include:
- Seeking professional help: Therapists and mental health professionals can offer tailored coping strategies and treatment plans to guide you through the recovery process. Remember, reaching out for help isn’t wrong or a sign of weakness; it shows you’re committed to your overall wellness.
- Living a healthy lifestyle: Make sure you have healthy sleep habits, a balanced diet, and exercise regularly.
- Adopting mindfulness practices: Techniques like yoga, meditation, and deep breathing can be instrumental in managing stress, cultivating inner calm, and enhancing focus.
- Setting firm boundaries: Draw a line between work and personal life by designating specific work hours, taking regular breaks to rest and recharge, or consciously deciding not to check work emails past a certain hour.
- Re-evaluating your priorities: Take a moment to reflect on what truly matters to you and reassess these priorities for a more balanced life.
- Finding social support: You can decrease feelings of isolation by leaning on empathetic friends, family, or even a support group to share your experience and voice your frustrations and concerns.
Matt Tod, a director for a global impact organisation, attests to the success of these strategies.
"For me, it was having a regular practice of journaling, meditation, taking time, making space to reflect, think, pause; that was really important because it gave me a lot more awareness to discuss and talk about what I was experiencing and going through. The things that we practice, we practice for moments like that. Whether it's mindfulness or making sure we're getting enough sleep, we need those before we need them."
Navigating the challenges of employee burnout requires personal resilience and a supportive environment. Thankfully, some workplace cultures are inherently designed to be pillars of support, actively working to reduce instances of burnout. The key is finding an organisation that aligns with your values and prioritises your well-being.
Frequently Asked Questions
How to recover from burnout without quitting your job
You can beat burnout without quitting your job by implementing self-care routines and healthy habits, setting clear boundaries, seeking support from colleagues or superiors, and possibly renegotiating certain job responsibilities to alleviate a heavy workload.
Does changing jobs help burnout?
Changing jobs may alleviate burnout if your current workplace environment or job role is the primary cause and your current employer doesn’t prioritise your well-being. However, it’s essential to identify and address the root causes of burnout so it doesn’t recur in a new position.
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