Burnout

How to recognize the triggers and prevent it

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In a culture that glorifies stress and values being busy at all times, it can be hard to talk about burnout. This has to change, as the only way to prevent burnout is to actively tackle the consistent stressors from the work situation, set boundaries, and take time to recover from the emotional consequences of stress. 

Using the extinguishing of a candle as metaphor for the draining of energy, burnout refers to the smothering of a fire, because there are insufficient resources to keep burning. Similarly, structural exposure to high job demands (such as workload, emotional demands, or work-home conflict), and insufficient job resources to meet the demands (such as autonomy to control work, opportunities for development, and social support), can over time lead to a state of mental exhaustion and burnout. 

The nature of today's workplace, with a 24/7 mindset, ever-changing information technology, and the service economy focused on working with people, is especially conducive to a burnout. Younger and high-achieving individuals are even more prone to burnout, as they gravitate to the most demanding work environments. 

What is burnout and what are the symptoms?

Burnout is a response to chronic stress, characterized by three common symptoms:

  1. Exhaustion: extreme form of fatigue, loss of energy
  2. Cynicism and disengagement from work: distancing oneself from one's work, loss of meaning
  3. Reduced personal accomplishment: loss of self-confidence, decreased capacity to perform

Curious to find out if you are on the path to burnout?

What causes burnout?

Unfortunately it is often assumed that burnout is caused by specific personality characteristics and that 'fixing' the person will help them cope with burnout. However, the reason burnout is affecting so many people, is that the structure of the workplace is a much larger predictor of burnout. Therefore, it is important to work on structurally changing the nature of a workplace, as well as personally working on mitigating burnout risk. 

The causes of burnout generally fall in 6 categories, and even just one of these can cause burnout:

  1. Work Overload 
  2. Lack of Control
  3. Insufficient Rewards and Recognition
  4. Breakdown of Community
  5. Absence of Fairness
  6. Value Conflicts

What are the effects of burnout?

Burnout effects all parties involved: the individual, colleagues, the employer, and family and friends. At work, it often leads to delivering poor quality work and a low morale. This low morale can be contagious in a work setting, that is why there are often clusters of burnout within an organization. Burnout often leads to absenteeism and eventually turnover. Many health problems are associated, such as heart problems, hypertension, and reduced healthy habits. It can also lead to depression and problems at home, as work problems often spill over in the personal domain. 

How to prevent burnout?

Preventing burnout has to come from two angles: the workplace and individual resources. Instead of reducing any negative problems associated with burnout, we need to strive for the positive opposite: work engagement. The workplace should be a space where you thrive and find fulfillment. 

tips & Tricks

Make sure to do a regular 'check-up', to identify specific risks that could contribute to a burnout, for example by taking the test above. Ideally, organizations should also do such a check-up and actively work to address areas that are cause for concern. If you have identified some risks, figure out how you can actively shape these aspects of your work. A few examples:

  • Ensure that your foundation is strong, to provide you with energy to deal with work and the demands that it might place on you. Sleep, exercise, and eating healthily are key. 
  • Social support is extremely effective in combating burnout. Invest time in strengthening your support system, by spending quality time with colleagues, friends and family. As colleagues have the best understanding of what you are dealing with at work, and can actually help you in dealing with work demands, social support at work is especially important. In addition, since you and your colleagues are working in a similar work structure, chances are that they are also experiencing similar stress.
  • Reconnect with your passions and kindle your inspiration. Find out what makes you tick and use this information to better tailor your work to your values. This can help you to find more meaning in work. 
  • Find our which aspects of your job are in your control, and craft them to better respond to stressors. For example, if you are able to work remotely, take advantage of such policies to take a break from the office. 
  • After experiencing stress from the workplace, be sure to unplug and take time to fully recover from the emotional and physical strain that stress puts on you. For some people this involves curling up on the couch with a good book, for others spending time with a group of friends. Whatever it is that energizes you, be sure to take good care of yourself. 

 

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Sophie Al-Shihabi