Surviving Burnout: Tips for Resilience

What makes the burnout problem more serious than it seems. Based on my experience, I’ll explain how to identify burnout, its causes, and how to manage it at various stages.

If you’re experiencing fatigue, irritability, frequent illness, and a sense that work has lost its meaning and excitement, you should read this article. These are all signs of emotional burnout. This article will also help you spot the early signs of burnout in yourself or someone you care about, even if you’re not currently struggling with it.

Professional burnout was a prevalent issue even before the COVID pandemic.

• The WHO European Conference in 2005 reported that nearly a third of the European Union’s working population experiences occupational stress.
• A 2018 Gallup report showed that 23% of working Americans are burnt out.
• The pandemic only made the problem worse. I and other researchers observed an increase. A 2021 study of 2,500 Russians found that nearly half felt empty, exhausted, and anxious at work.
• A 2020 poll by Flexjobs and Mental Health America revealed that 75% of respondents reported experiencing burnout symptoms at least once, demonstrating the issue’s real existence.

My view is that burnout is caused by three psychological reasons:

• Fear of the unknown: In March 2020, there was still uncertainty about the danger of the newly discovered coronavirus infection, causing health worries among the population.
• Change in normal routine: Many people underwent drastic lifestyle changes, shifted to remote work, or lost their jobs, leading to career and financial concerns.
• Increased workload: Employees who continued to work spent more time on it, became more tired from the new remote format and fear of being dismissed, leading to burnout as a result of multiple experiences taking an emotional toll.

It is crucial to address burnout as soon as symptoms appear, as it can be challenging and time-consuming to reverse once it has started.

Burnout syndrome: what is it?

The concept of burnout was first introduced by American psychiatrist Herbert Freudenberger in 1974. He observed that professionals such as psychologists, doctors, and teachers who work with people were becoming emotionally exhausted, causing them to become indifferent to events and others. This sparked further interest in the topic of professional burnout among researchers worldwide. For example, Japan has documented statistics of work-related deaths, including suicides caused by work stress, due to overwork.

Burnout syndrome, which is specifically associated with work, has a defined meaning, despite some researcher’s objections. For instance, there are cases of parental burnout that closely resemble professional burnout in terms of causes and symptoms, but in this article, we will focus only on professional burnout.

The 10th edition of the International Classification of Diseases (ICD-10) recognized burnout as a syndrome, and ICD-11 in 2021 offered a more in-depth definition, categorizing it as a factor impacting one’s health rather than a disease. According to the World Health Organization (WHO), burnout is a result of persistent workplace stress that has not been effectively handled.

In simple terms, burnout is a combination of physical and mental exhaustion due to extended stress.

Signs of Burnout: Multiple Expressions

According to the WHO, burnout syndrome exhibits three signs:

1. A lack of motivation or physical exhaustion – physical exhaustion comes from a constant drain on energy, while motivational exhaustion is when a person is physically capable but lacks motivation. Motivational exhaustion is commonly related to creative tasks, new projects, and unpleasant responsibilities where motivation is usually required. Despite the understanding of the benefits of completing tasks, it can still be difficult for a person to fully engage.
2. Growing emotional detachment from work duties, accompanied by negative or cynical feelings towards work. This can manifest as indifference towards work, or resistance towards it, such as frequently being late, taking longer breaks, giving up on new tasks, or procrastinating routine tasks.
3. When a person experiences difficulty in accomplishing a previously manageable workload.

There are various symptoms linked to burnout, which can result in over a hundred different manifestations when combined. In my practice, burnout rarely occurs as the main issue and is often accompanied by other critical issues like depression, obsessing states, or family crises. Detecting burnout early can help prevent the development of serious problems in the future.

Classifying all accompanying symptoms can be done in different ways, for example, grouping them into three categories:

1. Physical symptoms: A constant feeling of fatigue is not the only issue. Other symptoms may include decreased immunity and frequent illnesses, gastrointestinal tract problems, back pain, headaches, and sleep difficulties ranging from falling asleep to constant drowsiness.
2. Psychological distress symptoms: A dulling of feelings and emotions towards both positive and negative events is a clear sign of burnout. On special occasions such as the birthday of a loved one or in the face of a big loss, a person may seem distant and may not experience strong feelings. Indifference, boredom, and depression may also occur. Irrational fear may arise in work and social situations, and interest in socializing may wane. Sometimes, insignificant events may become very annoying, such as the barking of a neighbor’s dog, even though it has been a constant for years.
3. Behavioral symptoms: A burnout state may result in a chaotic work schedule, difficulty in making responsible decisions, and a desire to delegate responsibilities or avoid them altogether. In this state, a person may prefer routine tasks over creative or emotionally engaging ones, and feel indifferent to the results of their own work and that of their team. Overhauling on weekdays and working on weekends may occur as a result of avoiding emotions.

Burnout can also lead to the development of new addictions or the return of old ones. Alternatively, a person may increase their consumption of addictive behaviors like drinking, smoking, or playing video games. They may seek excitement through extreme sports to feel emotions again. In the burnout state, they are not aware of why their emotions have diminished, but try to find new ways to bring happiness, even if it means taking more risks.

Critical Consideration

Some researchers challenge the concept of burnout and argue that its symptoms are often similar to those of depression, dysthymic disorder, or post-traumatic stress disorder. It can be challenging to differentiate between these conditions, but it’s crucial as the treatment approaches vary. If you suspect you may have a problem that falls between burnout and depression, don’t try to diagnose yourself as making an error is possible. Instead, seek professional help from a specialist such as a neurologist, psychiatrist, or psychotherapist.

What professions are more likely to experience burnout?

Professionals who help people, such as doctors, teachers, psychologists, psychotherapists, and social workers, are more likely to experience burnout due to the fact that they spend more time in relationship with others and invest more mental energy in them. For example, a doctor must not only be professionally involved in diagnosing and prescribing treatment, but also consider the emotional state of the patient, schedule appointments, and take responsibility for decisions.

Supervisors and managers also face a high risk of burnout due to their increased responsibility. They must switch between tasks from different contexts, cope with changing rules and requirements, and take into account the interests of different people, including themselves. Effective managers often ignore the emotional side of their working relationships and may become emotionally burnt out as a result of accumulated stress. They may also begin micromanaging their employees and closely overseeing them, which may be an unconscious attempt to avoid making emotionally difficult key decisions.

People who communicate a lot at work, including emotions in their work communication and regularly communicating with different people or groups, such as sellers, journalists, and call center representatives, also face a higher risk of burnout.

It’s important to note that burnout is caused by a combination of external environments and internal psychological factors, not by the profession itself.

External factors contributing to burnout include:

1. The fast pace of change, particularly digitalization which makes change harder to predict, work processes more challenging to manage and short-term planning more critical. To keep up, employees must be willing to acquire new knowledge and be prepared for changes in duties.
2. Poor working conditions such as underpaid wages, bureaucratic processes, irregular working hours, and a lack of training and support programs for employees.
3. Lack of control over work processes and outcomes. Employees who can make decisions and access resources are more engaged and less likely to burn out.
4. Professional ethics that discourage emotions, leading to a deformation of the emotional sphere and a forced substitution of emotions.
5. Work without feeling satisfied, which may occur due to dislike of the job or team tension. Note: Loving your job can also lead to burnout as you may dedicate more time to it and neglect other things, leading to stress and exhaustion.

Psychological factors that contribute to burnout:

Emotional burnout syndrome is defined by psychologists as a psychological defense mechanism to adapt to external stimuli. The body protects itself from strong and frequent emotional shocks by reducing or partially shutting off emotions in response to traumatic events. Without this distancing, emotions could cause more harm to the individual. Burnout is most likely to affect individuals with at least one of three psychological characteristics:

A sense of belonging to the profession. People who solely identify themselves with their profession believe they are valued based on their accomplishments. They place high value on their work results and often sacrifice other aspects of their life for it. Many of these individuals are perfectionists, dedicating much time and effort to their work with the goal of achieving excellence, even at the cost of their own health. For example, they work without taking vacations or breaks. Despite their hard work, they become very distressed when they fail or receive criticism at work, as both success and failure are extremely important to them, leading to emotional exhaustion.

When asked to describe themselves, these individuals typically respond with their profession, such as “I am a doctor” or “I am a teacher.” They may not realize they can also describe themselves based on their character, personality traits, and hobbies.

Stressful Work Relationships. Working relationships with clients, colleagues, and bosses can contribute to burnout. These individuals may feel that they will only be loved and appreciated if they are conflict-free and make others comfortable, leading to a lack of confidence in their abilities. This creates tension and the need to control themselves in order to be recognized, resulting in overworking and difficulties in managing stress.

A person who views workplace conflicts as personal problems may become overwhelmed and need to resolve the conflict at any cost, either by addressing their own or others’ aggression. This can drain their mental strength and make them more sensitive to stimuli, leading to burnout.

Difficulty in Showing and Managing Aggression. Having trouble showing aggression, such as when defending boundaries against a demanding boss or team aggression, can lead to burnout. The retained aggression drains mental strength, making the person more sensitive and reducing their focus on other tasks. This can also result in outbursts in safe environments like the family, or auto-aggression manifested in overworking, addictions, or poor habits.

The Stages of Burnout Progression

The five-stage model of burnout development is widely accepted among researchers such as Boyko, Maslak, Grinberg, etc. It outlines the process of burnout an individual can experience, although the speed and timing of each stage may differ. These stages are influenced by both personal characteristics and external factors.

1. Honeymoon stage: This is the beginning where work enthusiasm turns into obsession and other important aspects of life such as family, friends, and hobbies are neglected. This stage poses the greatest risk as burnout is not yet noticeable.
2. Beginning of stress: The individual becomes fatigued and experiences sleep problems, irritability, reduced productivity, decreased concentration, and an absence of interest in work. They continue to demand efficiency from themselves but at a great cost to their health.
3. Chronic stress: The inability to deal with stress leads to chronic fatigue, somatic symptoms, irritability, procrastination, apathy, decreased libido, and increased addictions. Productivity drops even further.
4. Burnout: Physical fatigue intensifies and chronic diseases worsen. Work becomes painful and the person may take sick leave. There is a loss of meaning in work, relationships, and life.
5. Chronic burnout: Accumulated problems in health, relationships, and career are exacerbated and real threats to life may arise. The individual feels constant sadness, anxiety, and exhaustion. The temptation to quit everything is strong, but this does not solve the underlying causes of burnout.

Managing Burnout

It depends on the individual and their stage of burnout as to whether they can overcome it. During the earlier stages, managing daily routines, workload, emotions and physical well-being can be enough. However, if later stages symptoms appear, seeking help from a specialist such as a doctor, therapist or psychologist is recommended.

If at any stage you feel overwhelmed, consulting a psychotherapist or psychologist is advised. Taking care of oneself should never be considered “too early.” In the early stages, emotional problems can be addressed, stress levels reduced and condition improved through self-management.

BEATING A BURNOUT

Be aware of your emotions

Pursuing hobbies and interests can aid in your recovery. Find activities that bring you joy to reduce stress and thoughts about work. Think about what you enjoyed doing as a child and try to get back into it.

If you like drawing, for instance, but don’t feel ready to start right away, take small steps. Rather than buying art supplies and courses, start with painting by numbers – a type of coloring pages but with different paint.

Choosing a hobby or recalling childhood ones can be challenging, but psychological tests can provide some direction.

In addition to creativity, engaging with culture can also improve emotional well-being – attend theater shows, exhibitions, or watch films. Remember to avoid negative emotions during tough times, such as choosing a horror movie for relaxation after a stressful week.

To better understand and control your emotions, keep an emotion diary. Write down exciting events and the emotions and thoughts that arise. Over time, you can create a map of your emotions and understand their relationship with situations, identify common emotions, gain insights into your emotional background and characteristics, and ultimately, influence them.

Keep track of your daily events in any format that works best for you. For example, you can write down all the key events at the end of each day before going to bed, or choose a few specific times during the day such as lunchtime or after work to take note. Significant events can be recorded as soon as they happen. The most important thing is to find a system that is comfortable for you and not too overwhelming.

You can use your phone or a paper notebook to keep your notes. Make sure to keep track of all information, as you’ll need it to analyze the results.

It’s recommended to fill out your emotion diary every day for at least two to three weeks. This way you can observe your emotional state in different weeks and in both happy and stressful times.

After keeping the diary, it’s important to reflect on what you’ve written. Some questions to help with the analysis include:

• What feelings do you experience the most during the day? What is your primary emotional state?
• What events do you find easier or more difficult to write about?
• What situations trigger unpleasant emotions such as fear, pain, or guilt?
• Which emotions are the most helpful for you and in what situations?
• What emotional states would you like to experience more often and what do you need to do to make it happen?
• What emotional state do you want to experience less of and what steps do you need to take to achieve it?

The Emotions Diary is a practical and effective tool that can help you identify patterns in your behavior, understand your emotional reactions, and recognize situations that are particularly challenging for you. By consistently working with your diary, you can become more aware of your emotions and better control them, leading to greater emotional stability.

How to overcome burnout

Redefine Your Work Habits

Adopt a time management system to help you handle your tasks efficiently. For instance, you can use the Pomodoro Method, which is a timer-based scheduling system. Another option is GTD (Getting Things Done) which helps you keep track of all your daily and weekly tasks.

To maximize productivity, alternate between different types of tasks throughout the day. Avoid multitasking as switching contexts frequently requires more concentration and increases stress levels. When proofreading or focusing on a task that requires concentration, turn off your phone and ask your colleagues not to disturb you. After a few hours, switch to a less mentally demanding activity such as responding to chats or phone calls.

Separate Personal Time from Work

Avoid work-related chats and calls outside of working hours. Establish a ritual that signals the end of your work day, allowing you to fully relax. Steps you can follow include:

• Turn off work devices, close unnecessary tabs, and deactivate notifications.
• Reflect on what you accomplished, what you plan to do tomorrow, and what challenges you’re facing.
• Avoid thinking about work, social media, or gadgets. Engage in self-care activities such as cooking dinner, going for a run, taking a shower, changing into comfortable clothes, or simply doing nothing.

Speak with Your Superiors

If you feel overwhelmed with work, try talking to your boss about your emotional state. Consider what you want from the conversation: perhaps you want to change the schedule, need an assistant, or want to reduce your responsibilities. Write down possible solutions and consult with your supervisor. Although there may not be a solution immediately, if you don’t have this conversation, your boss won’t know that you need help.

If you believe your salary doesn’t match your dedication, discuss the issue with your boss. It may be a difficult conversation, but often salaries aren’t raised simply because no request is made. To prepare, write down your work accomplishments and make an appointment with your manager, if possible. In person is best, but if not possible, find another way to communicate. During the meeting, express that you like your work and feel capable of handling your responsibilities, and ready for professional and financial growth. Present a list of your most recent contributions to projects.

Also, find out when and what is needed for a promotion. Be ready to answer what salary feels comfortable for you. Even if you don’t receive a promotion at that time, you’ll understand the conditions for promotion, and management will be aware of your aspirations for the future.

How to Beat Burnout

Plan and Organize Pleasure Time

To overcome burnout, you need to learn how to rest properly and plan your rest. This applies to both short-term and long-term rest.

Long-term rest: Plan for several weeks of uninterrupted vacation each year. A study by Finnish scientists found that taking a vacation lasting at least three consecutive weeks a year reduces the risk of heart disease. British research suggests we should rest for at least four days every 62 days.

Sports and proper nutrition are ineffective if you don’t get enough rest. Make sure to take a yearly vacation instead of postponing it or compensating for it with money.

If you don’t feel like returning to work when your vacation is over, it means you haven’t fully recovered yet. Reduce your workload and avoid complex tasks in the first days and weeks after vacation.

Weekend break: Plan your rest, even if it’s not grandiose. You can go to the gym, spend time with loved ones, catch up with friends, or go to the movies. Adding “Rest” to your to-do list and painting it a different color can be helpful. When asked by your boss or client, simply say, “I’m not available at this time.”

Take a gadget-free break on the weekend and reduce information noise. Your brain can’t handle an overload of information, so consider:

• Unsubscribing from unnecessary mailings.
• Disabling notifications from apps you don’t use.
• Leaving inactive chats and channels.

Take short breaks: Regular short breaks throughout the day can also help. Take breaks to switch focus, avoid overworking, and reflect on your progress. Every breath should be followed by an exhale.

During the day, take a 15-20 minute break every hour or two. Decide in advance what you want to do without gadgets during this time. You can warm up, take a walk outside the office, do breathing exercises, talk to coworkers, or call a friend.

What can be done to prevent burnout?

When it comes to burnout, there’s no one-size-fits-all solution, but being involved in various aspects of life can speed up recovery. It’s important to take care of both emotional and physical health.

• Exercise regularly: Take care of your physical health by signing up for activities like spa, float, massage or exercise. Choose a sport you enjoy, such as biking, swimming, or tennis, and participate 2-3 times a week. Regular exercise can reduce the risk of illness, but be mindful of excessive exercise as it may carry additional health risks.
• Get enough sleep: Burnout disrupts sleep, so follow the National Sleep Foundation’s sleep recommendations:
  • Establish a bedtime routine by going to bed and waking up at the same time every day, even on weekends.
  • Relax before bed with activities like showering or using a meditation app like Insight Timer.
  • Ensure a comfortable sleeping environment by reducing noise and light, using scented candles, and setting a comfortable temperature.
  • Avoid using electronic devices, coffee, and alcohol before bedtime.
• Eat well: Nutritionists and dietitians can help you create a diet plan that fits your specific needs. The WHO recommends including 400 grams or 5 servings of fruits and vegetables, legumes, nuts, and whole grains in your meals. Limit added sugar to less than 10% of daily energy intake (about 12 teaspoons) and iodized salt consumption to 5g per day (about 1 teaspoon).
• Seek community and professional support: Communication with friends and family can help one recover and feel heard and accepted during emotional difficulty. Consider joining a professional support group led by psychologists, such as ones offered by some organizations to their employees. Balint groups, originally created to help doctors reduce emotional stress when dealing with difficult patients, are also used by psychotherapists, social workers, and priests. In these groups, a leader facilitates a specific format and participants express their feelings about emotionally difficult cases presented by other group members, without offering professional assessments or solutions.

What You Need to Know About Burnout

• Burnout is a real threat to physical and mental health, recognized by the WHO as a general expression for multiple groups of symptoms. Know the typical symptoms and stages to identify when help is needed.
• There is no single treatment for burnout, as it is unique to each individual and caused by a combination of external and internal factors. Find the right methods to manage symptoms, adjust life routines, and address causes according to the stage.
• Consult a psychologist or therapist to understand the psychological causes of burnout. There is no cure in the form of a pill or single article, so work with a professional to find the best solution.