Burnout Psychology: Causes, Symptoms & How to Avoid It

Burnout is more than just feeling tired. It’s a state of emotional, physical, and mental exhaustion caused by too much stress for too long. It can drain your energy, leaving you feeling empty and unable to cope.

Burnout is common. It can affect individuals, their relationships, and even entire organizations. For example, burnout costs the UK economy billions of pounds every year. In healthcare, burnout can make it harder for doctors and nurses to care for patients because they may feel detached or less empathetic.

This article is a guide to understanding, preventing, and managing burnout. It reviews some of the key findings in the field of psychology regarding how to avoid burnout and what to do if you’re already experiencing it.

What is burnout?

Burnout is more than just feeling stressed or tired. It’s a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. These are the key parts of burnout:

• Emotional exhaustion: You feel drained and used up. You don’t have any emotional resources left.
• Depersonalization or cynicism: You start to feel detached and negative about your work and the people around you. You might become cynical.
• Reduced personal accomplishment: You don’t feel like you’re good at your job anymore. You don’t feel competent, and you don’t feel like you’re achieving anything.

Burnout vs. stress

Stress is a response to immediate pressures, like a looming deadline. Burnout is different. It’s a long-term state that happens when you don’t deal with stress for a long time.

Burnout feels hopeless. It feels like nothing you do can make it better.

What causes burnout?

Burnout doesn’t happen out of nowhere. Typically, a combination of factors at work and in your personal life leads to this state of exhaustion.

Workplace Factors

Here are some of the most common workplace issues that contribute to burnout:

• Excessive workload: Do you constantly feel swamped by an endless pile of tasks and responsibilities?
• Lack of control: Do you feel like you have no say in decisions that affect your work?
• Insufficient recognition: Do you feel like your efforts go unnoticed and unappreciated?
• Unclear expectations: Are you unsure about what’s expected of you in your role?
• Dysfunctional workplace dynamics: Are you experiencing conflict, bullying, or a lack of support from your colleagues or supervisors?

Lifestyle Factors

Your personal habits and lifestyle choices also play a significant role in burnout:

• Lack of work-life balance: Is it hard to separate your work life from your personal life?
• Insufficient sleep: Are you getting enough restful sleep to recharge?
• Poor nutrition: Are you eating an unhealthy diet?
• Lack of physical activity: Are you exercising regularly to manage stress?
• Social isolation: Do you feel disconnected from friends, family, or your community?

What are the signs and stages of burnout?

Burnout can show up in different ways. You might notice physical symptoms like:

• fatigue
• sleep problems
• headaches
• muscle tension

Or you might feel emotionally drained, experiencing:

• irritability
• anxiety
• depression
• hopelessness

Burnout can also change your behavior. You might, in addition to the effects of burnout, also be experiencing negative effects on health due to technology.

• procrastinate
• withdraw from social activities
• use more alcohol or other substances

Burnout tends to happen in stages:

• Honeymoon phase: You start a new job or project with enthusiasm.
• Onset of stress: You start to feel stressed and have trouble coping.
• Chronic stress: The stress is constant, and you feel tired, irritable, and less productive.
• Burnout: You’re emotionally exhausted, cynical, and detached.
• Habitual burnout: Burnout is now a part of your life, and it’s hard to shake.

Myths about burnout

Let’s bust some common myths about burnout:

• Myth: Burnout only happens to people with high-stress jobs. Reality: Burnout can affect anyone, no matter their job or situation.
• Myth: Burnout is just being tired. Reality: Burnout is more than that. It involves feeling emotionally exhausted, cynical, and like you aren’t performing well.
• Myth: Taking a vacation will cure burnout. Reality: Vacations can help, but they’re often a temporary fix. You need to address the root causes of your burnout.

Strategies for preventing burnout

Burnout doesn’t have to be inevitable. There are things you can do to protect yourself.

Self-care practices

It sounds cliché, but self-care is essential. It’s easy to let it slide when you’re feeling overwhelmed, but that’s exactly when you need it most.

• Get enough sleep: Aim for seven to nine hours of restful sleep each night. Easier said than done, I know!
• Move your body: You don’t have to train for a marathon. Just try to get at least 30 minutes of physical activity into your day. Walk, dance, stretch, whatever works for you.
• Eat well and stay hydrated: Fuel your body with a balanced diet and drink plenty of water. Processed foods and sugary drinks will only make you feel worse in the long run.
• Practice mindfulness: Even a few minutes of meditation or deep breathing exercises can help reduce stress, and other supplements such as L-Theanine can also help.
• Practice gratitude: Take a moment each day to appreciate the good things in your life. It can be as simple as a beautiful sunset or a kind word from a friend.

Setting boundaries

Learning to say “no” is crucial.

• Establish clear boundaries between work and personal time: When you’re off the clock, you’re off the clock. Don’t let work creep into your evenings and weekends.
• Learn to say no to additional commitments: It’s okay to decline requests when you’re feeling overwhelmed. Your well-being comes first.
• Turn off work notifications outside of work hours: Resist the urge to check your email or answer work calls when you’re not working.

Seeking support

You don’t have to go it alone.

• Build and maintain strong relationships: Connect with friends, family, or community members who can offer support and understanding.
• Consider therapy or counseling: A therapist can help you address underlying issues and develop coping strategies for managing stress and preventing burnout.

How employers can help prevent burnout

Employers also have a role in preventing employee burnout. They can:

• Promote work-life balance. Offer flexible work arrangements and encourage employees to take time off.
• Provide resources and support. Offer employee assistance programs, mental health training, and access to counseling services.
• Foster a culture of recognition. Acknowledge and appreciate employees’ contributions.
• Reduce workload and improve job control. Distribute tasks fairly and give employees the power to make decisions about their work.

Prioritizing employee well-being is good for business. When employees are well, organizations experience:

• Reduced costs. Lower absenteeism, presenteeism (being at work but not fully productive), and employee turnover.
• Improved reputation. It’s easier to attract and keep talented employees.
• Increased productivity. Employees are more engaged and perform better.

Frequently Asked Questions

To conclude

Burnout is a big deal. It can have serious consequences for you, your relationships, and even your job. That’s why it’s so important to recognize the signs of burnout and take steps to address it.

The best way to deal with burnout is to prevent it in the first place. Here are some strategies to consider:

• Prioritize taking care of yourself.
• Set boundaries at work and at home.
• Seek support from friends, family, or a therapist.
• Create a supportive work environment.

Remember, asking for help isn’t a sign of weakness. It’s a sign that you’re taking proactive steps to protect your mental and emotional well-being. Recovery from burnout is possible — and you deserve to feel better.