Burnout syndrome

What is burn-out?

• Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has
not been successfully managed.

• It is characterized by three dimensions:

- feelings of energy depletion or exhaustion;

- increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job;

- reduced professional efficacy.

Major reasons for burnout

• Unmanageable workloads

• Unfair treatment at work

• Confusing work responsibilities

• Lack of communication or support from managers

• Immense deadline pressure

Types of burnout

• Overload Burnout - This happens when you work harder and harder, becoming frantic in
your pursuit of success. If you experience this, you may be willing to risk your health and
personal life to feel successful in your job.

• Under-Challenged Burnout - This happens when you feel underappreciated and bored in
your job. Maybe your job doesn’t provide learning opportunities or have room for
professional growth. If you feel under-challenged, you may distance yourself from your job,
become cynical, and avoid responsibilities.

• Neglect Burnout - This happens when you feel helpless at work. If things aren’t going right,
you may believe you’re incompetent or unable to keep up with your responsibilities. Such
burnout can be closely connected to imposter syndrome, a psychological pattern in which
you doubt your skills, talents, or accomplishments.

How to spot burnout

- Ask yourself:

• Have you become cynical or critical at work?

• Do you drag yourself to work and have trouble getting started?

• Have you become irritable or impatient with co-workers, customers or clients?

• Do you lack the energy to be consistently productive?

• Do you find it hard to concentrate?

• Do you lack satisfaction from your achievements?

• Do you feel disillusioned about your job?

• Are you using food, drugs or alcohol to feel better or to simply not feel?

• Have your sleep habits changed?

• Are you troubled by unexplained headaches, stomach or bowel problems, or other physical
complaints?

Phases of the stress syndrome

• Excessive drive/ambition.

• Pushing yourself to work harder. Ambition pushes you to work harder.

• Neglecting your own needs.

• Displacement of conflict. Instead of acknowledging that you’re pushing yourself to the max
and blame others for your trouble.

• No time for nonwork-related needs. Your values are revised, work becomes the sole focus.

• Denial. Impatience with those around you.

• Withdrawal. You begin to withdraw from family and friends. You lack direction and are
cynical.

• Behavioral changes. Those on the road to burnout may become more aggressive and snap at
loved ones for no reason.

• Depersonalization. Feeling detached from your life and your ability to control your life.

• Inner emptiness or anxiety.

• Depression. Life loses its meaning and you begin to feel hopeless.

• Mental or physical collapse.

Handling job burnout – Get action

• Evaluate your options. Discuss specific concerns with your supervisor. Maybe you can work
together to change expectations or reach compromises or solutions.

• Seek support. Whether you reach out to co-workers, friends or loved ones, support and
collaboration might help you cope.

• Try a relaxing activity. Explore programs that can help with stress such as yoga, meditation
or tai chi.

• Get some exercise. Regular physical activity can help you to better deal with stress. It can
also take your mind off work.
• Get some sleep. Sleep restores well-being and helps protect your health.

• Mindfulness. Mindfulness is the act of focusing on your breath flow and being intensely
aware of what you're sensing and feeling at every moment, without interpretation or
judgment.

How to help friends or family members

Listen

Offer specific types of help

Kind gestures

Validate feelings and concerns

Research resources

Help managing tasks and prioritizing