Burnout at work: how do you spot the signs and learn to avoid it?
Burnout. For such an ordinary word, its effects can be drastic.
According to the 11th Revision of the International Classification of Diseases (ICD-11), the term ‘burnout’ is an occupational phenomenon. ICD-11 does not categorise it as an illness or a sickness. However, it can undeniably take any joy you have in your career.
What do you mean by burnout?
How can you identify it?
The stages of burnout
What causes it?
Things you can do to avoid burnout
What do you mean by burn out?
Burnout is a term that the American psychologist Herbert Freudenberger coined in the 1970s. It is a condition that affects people experiencing work-related stress. It can lead to not just physical exhaustion, but also mental and emotional lethargy as well.
When you are suffering from burning out, you may feel;
- a lack of energy or continuous exhaustion
- apathy towards your job, negativity or even cynicism about your career
- unenthusiastic about your tasks, which can lead to a reduction in productivity at work.
While it is normal to get fatigued, burnout is a much more serious condition. You begin to feel demoralised and mentally distance yourself at work. An unmotivated day at work can end up with you constantly checking the time to see how soon you can escape from work. At the same time, there wouldn’t be enough time in the day to get everything done.
how can you identify it?
Some signs help you to identify burnout. Some of these include:
- Feelings of dread at the thought of going to work in the mornings
- Wanting to leave the office once you make it to work
- Disengaging from your colleagues and getting irritated with them
- Not going to work regularly
- Feeling empty and struggling to find any meaning in your work
- Low energy
- Taking little interest in your work
- Constantly thinking of quitting your job or changing careers
- Physical symptoms like headaches and backaches
- Struggling to fall asleep at night
The stages of burnout
Psychologist Freudenberger teamed up with psychologist Gail North to come up with a 12 stage model to describe how the syndrome develops.
- Excessive ambition
- Pushing yourself to work harder
- Ignoring your needs
- Placing the blame on others rather than acknowledging your culpability
- Finding no time for non-work related commitments
- Denying or refusal to acknowledge the problem
- Withdrawal
- Changes in behaviour
- Feeling detached from your own life and losing control of it
- Feeling empty and anxious
- Depression
- Physical exhaustion that requires urgent medical attention
what causes it?
Different factors can lead to burnout. Each person may have a different cause that triggers burnout. Some of the most common reasons include the feeling of not having control in your life or a lack of time to accomplish your goals.
Other causes may be;
- Monotony or lack of stimulation
- Lack of appreciation for the work you do
- An overwhelming workload
- Undefined goals
- Lack of support from your boss or team leader
- Disagreements within the office
Things you can do to avoid burnout
Unfortunately, unlike regular fatigue, burnout will not go away on its own with enough rest. Some people choose to take a break and go on vacation. And this can certainly help. But the relief is only short-term. After the euphoria of the vacation wears off, you will again confront all the emotions you thought you left behind.
That is why you need to also find some methods that will have a lasting effect.
Rediscover your passion and purpose
Take stock of your life and find the passion and purpose you once had. When you experience burnout, it is the norm to just see your job as nothing more than a way to earn a paycheck. But when you rediscover that your job has more meaning than that to you, it is easier to take an interest and find joy in it. This can go a long way in helping you to deal with work-related stress.
Get involved in community work despite experiencing burnout
When you feel empty inside, life itself can lose meaning. Instead of wallowing in all the negativity, take an interest in your community. It may be hard at first, but the exercise can help others as well as you.
A little bit of kindness can go a long way. So help out others, even if it’s just giving your seat on the bus to someone who looks like they need it more than you do. The happiness you bring others can help energise yourself.
Manage your stress
When you don’t manage your stress properly, it can add up. This, in turn, can then lead to burnout. That is why you need to manage your stress properly.
Relaxation techniques like breathing exercise can help you out when you are stressed. For a long-term solution, discover something that helps you de-stress, whether it’s meditation, yoga, baking or something else.
Regular Exercise
Exercise is a great way to get rid of stress. In addition, it can increase your energy levels and productivity. To liven things up, you can get your colleagues to join you at the gym.
