What is Burnout?
The term “burnout” has become increasingly popular, especially in the context of the workplace. If you’re wondering if you are burned out, it is likely that you understand the term on a gut level, and are feeling exhausted and depleted. Our bodies are great at giving us signs and signals that we are at capacity and burned out, but we don’t always listen to those cues until we hit a point where we can no longer ignore the feelings.
The World Health Organization’s (2018) International Classification of Diseases for Mortality and Morbidity Statistics (11th ed.; ICD-11) defines burnout as “a syndrome resulting from chronic, unmanaged workplace stress”.
Burnout Symptoms Quiz
Take this quick and easy assessment (Dolan et al., 2015) to find out if you’re experiencing burnout at work:
Q: Overall, based on your definition of burnout, how would you rate your level of burnout? (Pick the answer from 1-5 that fits best.)
[1] I enjoy my work. I have no symptoms of burnout.
[2] Occasionally I am under stress, and I don’t always have as much energy as I once did, but I don’t feel burned out.
[3] I am definitely burning out and have one or more symptoms of burnout, such as physical and emotional exhaustion.
[4] The symptoms of burnout that I’m experiencing won’t go away. I think about frustration at work a lot.
[5] I feel completely burned out and often wonder if I can go on. I am at the point where I may need some changes or may need to seek some sort of help.
A score of 3 or more suggests you have at least one burnout symptom and you could benefit from talking to a mental health professional.
Yes, the assessment is that simple! If you’re surprised by how straightforward the assessment is, this is a great opportunity to validate yourself. These thoughts and feelings you have been having are important, and they are not all in your head.
The most common pattern I see in my practice when it comes to workplace burnout is that my clients know on an intuitive level that they are physically and emotionally exhausted, but they feel shameful and worried that something is wrong with them because they “can’t handle” work stressors the way they used to. You are NOT a failure if you’re feeling burned out. Let me reiterate that: you have done nothing wrong and have not failed if you feel like you’ve reached your mental and emotional limit at work. The reason we have such strong emotional experiences to the situations in our lives is because out bodies are providing us crucial information. Learning to listen to these feelings is critical in healing from burnout.
Let’s look at these feelings of exhaustion the same way we would look at another normal bodily signal. I’ll use the example of thirst. You know intuitively what it means to feel thirsty, and you know what you need to do in order to provide your body what it is asking for. People do not get shamed for feeling thirsty, or told they “should be able to push through” the feeling and practice stronger will power. When you feel thirsty, you listen to the feeling, drink water, and no longer feel thirsty. Your body no longer needs to communicate the feeling with you because the need has been met. Exhaustion and burnout function the same way. When we give ourselves the opportunity to rest and connect with activities and people we love, our bodies no longer need to send us the signal that we need rest, recovery, and connection.
Signs of Burnout
Feeling overwhelmed and unable to manage stress in the workplace does not only have consequences at work. I often see clients who become irritable and disconnected from their personal relationships, and don’t realize that these reactions are linked to how they feel at work. Other clients experience something quite opposite, where they feel good outside of work and are able to balance their personal relationships, but the contrast between feeling frustrated and angry while at work and happy outside of it magnifies how unhappy they are with their job, which leads to more resentment and burnout.
There are three main symptoms to be aware of when assessing yourself for signs of burnout. These are physical and emotional exhaustion, disconnection from work, and a lack of feeling personally accomplished.
Physical and Emotional Exhaustion
Lack of sympathy and empathy. You may notice that you have less access to emotionally connecting with other people because you have “no room” left for the feelings of others.
Feeling extremely tired. Even if you have gotten plenty of sleep or have been able to take a vacation, you do not feel refreshed when you return to work.
Feeling irritable. You feel a hypersensitivity to the people and things around you that make you feel annoyed and upset.
Feeling numb. You feel like you are operating on autopilot, and just go through the motions. Maybe your family or friends have noticed a shift in your mood.
Noticing headaches, stomachaches, or other unusual pain.
Disconnection From Work
Feeling checked out. The relationships with clients and coworkers you once had now feels unbearable. You might begin to isolate and keep to yourself, because the thought of small talk or extended conversations because you just don’t care anymore.
Disengaging from work relationships. You begin to remove yourself from conversations and activities at work you used to enjoy because you become increasingly frustrated with workplace policies or others’ behavior. You feel confused as to why you no longer feel excited by or engaged in the work you do.
Seeking distractions. You may notice that the time you spend scrolling through social media may increase, as you hope to distract from your responsibilities at work because the tasks can feel daunting. You may also notice you seek comfort foods are drugs and alcohol for instant relief from work stress once you get home.
Work Dread. You are probably very familiar with the idea of “Sunday scaries” because the thought of having to go to work the next morning fills you with dread. You notice yourself checking the clock throughout the day on Sundays and weeknights counting down the hours you have left until you have to go back to work
Lack of Feeling Personally Accomplished
Impostor Syndrome. You feel worried that you will make a mistake and your bosses or coworkers are going to “find out” that you have no idea what you are doing. No amount of praise feels reassuring. You are terrified of being seen as a failure.
Questioning your career path. You are constantly fantasizing about other jobs, or comparing how you are feeling to how you assume other people feel about their jobs. You may feel like you have made a huge mistake
Sense of meaninglessness. You may feel a sense of purposelessness in your life, and feel disconnected from relationships, even spiritual relationships, you once felt aligned with. You may question the decisions you’ve made in your life, and worry that you will never feel better
Heal From Burnout
If your daily work experience is consistently stressful and is feeling emotionally unsustainable, it is a great time to reach out for help. You know yourself best, so trust that the shift you have felt is real and it is important. You can heal from burnout, and I am here to support you through it. If you live in California, reach out for a free consultation call. You do not have to feel this way any longer.
Disclaimer
This blog is for educational purposes only. The information contained in this blog article is not intended to be a replacement for mental health care. If you are experiencing a mental health crisis, please call 1-800-273-TALK or text HOME to 741741 for free 24/7 support in the U.S.
About the Author
I am a licensed clinical social worker and owner of Victoria Smith, LCSW, Inc., an online and in-person therapy practice focused on helping young professionals heal from anxiety and burnout, and quiet the critical internal voices of perfectionism, so they can live more fulfilling, connected lives. If you’re a California resident, schedule a free consultation call to learn more.