What does complete burnout look like?
Burnout is a relatively new term for a relatively common experience. Coined in 1974 by psychologist Herbert Freudenberger, it’s more than just feeling a little “stressed out.” Left unchecked, burnout can show up as physical, mental, and emotional illness — and can have some pretty devastating impacts down the road. Show
What is job burnout exactly?In his book, Burnout: The High Cost of High Achievement, Freudenberger describes burnout as “the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results.” That definition certainly encapsulates the result of burnout, but it doesn’t say much about how burnout feels. Job burnout is characterized by three main symptoms:
If you find yourself struggling with the simplest of tasks, easily frustrated with your coworkers or loved ones, and feeling like you can’t do anything well, you may be experiencing burnout.
What the research says about burnoutThe World Health Organization (WHO) defines burnout as a “,” which is just the tip of the burnout iceberg. In May 2020, 41 percent of employees surveyed found themselves burned out from the stress of managing work amidst the COVID-19 pandemic — up from a similar study that indicated burnout in about 23 percent of employees just a few months before. Burnout isn’t just a “pandemic problem,” though. 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.” Job stress and burnout is estimated to result in nearly 120,000 deaths and almost $190 billion in healthcare costs per year. Because of the prevalence of burnout and workplace stress, and the profound impact it can have on productivity and health, the WHO expanded their definition of burnout in the 11th edition of the International Classification of Diseases. It’s now recognized as an “occupational phenomenon” that occurs when “chronic workplace stress...has not been successfully managed.” 3 types of burnoutJob burnout can be further broken down into three sub-types: Overload burnoutOverload is what most people think of when they imagine burnout. It’s continuing to work at an unsustainable pace in pursuit of success, financial security, or recognition. Under-challenged burnoutJust as a heavy workload can lead to burnout, so can a lack of challenging work. People need to feel stimulated and engaged to be satisfied in their careers. Without passion for what they do, they lose interest and disconnect. Neglect burnoutWithout a sense of purpose and agency at work, people feel helpless. It’s hard to stay engaged when you feel like nothing you do makes a difference. If employees feel like work is too complex or there’s just too much to do, they’ll burn out. What are the early signs of burnout?The scientists that originally identified burnout as a condition, Freudenberger and Gail North, outlined 12 stages of work burnout: Stages of burnout at work:
Like any other condition, the trick to managing burnout successfully is to catch early symptoms and begin treating them right away. Burnout is not an overnight phenomenon. The official definition of burnout includes three main criteria. However, the early indicators of burnout can be subtle and look different for different people. Here are some easy-to-ignore early signs of job burnout: “Feelings of energy depletion or exhaustion” might look like feeling exhausted no matter how much sleep you get, inability to relax, changes in sleep patterns, body aches, getting or feeling sick more frequently, skipping meals, feeling listless, and lack of motivation in non-work areas of life. “Increased mental distance from one’s job” can show up as avoidance, irritability, procrastination, forgetfulness, lack of concentration, arriving late or leaving work early, cynicism, and trouble following through on or completing tasks. “Reduced professional efficacy” could manifest as unwillingness to communicate with colleagues, delays in completing important tasks, lack of interest in continuing education and improving skills, working on other projects during work time, and feeling lost or disconnected in meetings. 5 stages of burnoutIn their research on workplace burnout, Winona State University further simplifies burnout into five stages: 1. Honeymoon stageYou’re thrilled with the work you do and how you do it. You feel creative, energized, and enlivened. You don’t mind skipping lunch or working late because you’re so excited by your new venture. Unfortunately, the honeymoon phase at a new job rarely lasts forever. This is where we start to develop patterns that become difficult to escape in later stages. We can prolong this phase by keeping up with healthy habits before we feel like we need to do so. 2. Balancing actThings are fine, but the job has lost its luster. You have good days and bad days. You might notice that even if you can keep up your performance at work, it’s taking more out of you to do so. You might start forgetting things or find yourself unable to sleep due to the onset of stress. 3. Chronic stress symptomsYou feel stressed and uneasy more days than not. When people make requests of you — whether at home or otherwise — you feel resentful. You may be exhausted, apathetic, or relying on caffeine to get you through the day. You might feel depressed, cynical, or doubt that things can change. 4. BurnoutYou start to feel the mental, emotional, and physical symptoms of burnout. You may start skipping work, procrastinating, or missing deadlines. You think about quitting, running away — anything to get out of your situation. 5. EnmeshmentThe term “enmeshment” means that burnout has become your new default setting. You might not be able to remember a time before you felt like this. At this point, you may be diagnosed with anxiety or depression before you recognize burnout as the underlying cause. How do you diagnose work-related burnout?It’s common to have stressful times at work, or even to feel disillusioned with your job at times. However, burnout runs deeper. If you’re wondering whether or not you’re beginning to burn out, ask yourself the following questions:
If you answered yes to most of these questions, you’re likely experiencing job burnout. If you’re still unsure, there are several tests that you can take to self-diagnose burnout. 3 tests to diagnose burnoutMaslach Burnout Inventory (MBI)Created by Dr. Christina Maslach and her research team, the MBI draws from her extensive research in the field. There are several specialized versions available, including variations for students, educators, and medical personnel. Job Diagnostic Scale (JDS)The JDS isn’t quite a burnout test, but it assesses the nature of work-related tasks. Based on your responses, you can gain insight into job performance, satisfaction, and motivation. If any of these areas are lacking, it may be a warning sign that burnout isn’t far behind. Utrecht Work Engagement Scale (UWES)The UWES assesses engagement and satisfaction at work using a self-reporting scale. It breaks engagement into three categories: vigor, dedication, and absorption (all key components of flow). This scale also offers a specialized version for students. If your results on any self-reported assessment indicate that you may be experiencing high levels of stress, depression, anxiety, or burnout, take action. Remember that it's okay to ask for help, but you generally do have to ask for it. Asking is a strong action on your own behalf. A BetterUp Coach can help you devise your own strategies for managing stress and addressing burnout before they seriously impact your well-being. In some cases, if you are already experiencing anxiety and depression, a mental health professional can help you address the symptoms. What are the risk factors and causes of job burnout?Some jobs, workplaces, and situations have a reputation for being stressful — but not every stressful job leads to burnout. Conversely, employees in less-demanding roles or those with a lot of passion for their jobs can experience burnout as well. Noted burnout researcher Dr. Christina Maslach outlines six organizational risk factors: workload, control, reward, community, fairness, and values. There isn’t an absolute equation for job burnout — so the same risk factor won’t necessarily cause burnout for everyone. Our own perception of these factors plays a role in what can cause burnout. Here’s a description of each and what to watch for in these potential causes of job burnout:
Causes of burnoutUsually, burnout is difficult to attribute to just one cause. A difficult work environment may be compounded by lifestyle stressors or personality traits. By definition, burnout is a workplace phenomenon. However, if any of the six risk factors above are present with the following personal circumstances, the chances of a person experiencing burnout are much higher: Personality traits
Lifestyle factors
6 possible consequences of job burnoutIf you were raised to believe that “hard work is its own reward,” pausing to examine — and treat — your burnout may feel like laziness to you. However, addressing burnout may be the single best thing you do for yourself and your career. Left unchecked, burnout can have physical, mental, and emotional outcomes that impact every area of life. Mild occupational burnout can result in:
Severe employee burnout may lead to:
You read that correctly. Job-related stress can, in fact, lead to death. A 2016 BBC article details the phenomenon of karoshi, or “death by overwork.” While cases in Japan have made international news, there have been deaths attributed to overwork in countries around the world — and the numbers are continuing to rise. Can you get fired for feeling burnout at work?One of the factors that compounds work-related stress is the fear of being fired. Freudenberger and North described it as the “compulsion to prove oneself.” It creates a dangerous cycle that prevents us from engaging in precisely the kind of reflection and care that would lessen the effects of burnout in the first place. Unfortunately, while you can’t be fired for burnout, you can be fired for poor job performance. It may feel nerve-wracking, but protecting your job may mean speaking to a manager or human resources professional. They can help you navigate what your options and rights are. This may include anything from a change in your working conditions, hours, or responsibilities, or possibly a short-term leave. Remember, the amount of money companies lose due to employee turnover each year is staggering (around $322 billion per year), so your employer has a vested interest in making it possible for you to thrive at work. 10 ways to treat and handle burnout at workAlthough it may feel overwhelming, burnout doesn’t have to be a permanent state. The fact is, burnout arises as a result of multiple factors, so a multi-faceted approach is often the best way to treat it. Most people who are experiencing signs of burnout at work daydream about just packing up and leaving it all behind. However, leaving on a permanent vacation may not be feasible — and burnout doesn’t disappear overnight. Even if you can’t run away just yet, you can start building habits that make burnout less likely to take over. Here are some ways you can recover from burnout (without having to necessarily quit your job):
Bottom line: Don’t push through burnoutBurnout is a workplace phenomenon, but the effects of burnout can wreak havoc on your personal and home life. If you've ever been there, you know that burnout can be serious and debilitating. Don't underestimate the impact it can have on your life. But also don't underestimate your ability to take action on your own behalf. Burnout isn't something that just happens to you. You can choose to take a hard look at what factors are contributing to your burnout and make new choices to improve at least some of them. Your well-being matters, and it's necessary for you to show up at your best. Choose to make your wellness a priority, understand your own role in burnout, and ask for help if you need it. What does extreme burnout look like?Physical signs and symptoms of burnout
Feeling tired and drained most of the time. Lowered immunity, frequent illnesses. Frequent headaches or muscle pain. Change in appetite or sleep habits.
What are the 5 stages of burnout?What are the 5 Burnout Stages?. Honeymoon phase. Like a honeymoon phase in a marriage, this stage comes with energy and optimism. ... . Onset of stress phase. Eventually, the honeymoon phase dwindles, and you begin to experience stress. ... . Chronic stress phase. ... . Burnout phase. ... . Habitual burnout phase.. What is the final stage of burnout?Habitual Burnout. The final stage of burnout is habitual burnout. This means that the symptoms of burnout are so embedded in your life that you are likely to experience a significant ongoing mental, physical or emotional problem, as opposed to occasionally experiencing stress or burnout.
What does true burnout look like?Individuals with burnout symptoms feel negative about tasks, have difficulty concentrating, and often lack creativity. Together, this results in reduced performance.
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