burnout: the signs and how to deal with it

technically, burnout isn’t a recognized medical condition, but since the term was first coined in 1970s, it’s gained traction within the medical community. the international classification of diseases recently recognized it as an “occupational phenomenon” linked to chronic stress, but psychologists have also suggested people can experience burnout as caregivers and parents or even in romantic relationships.

the history

“burnout” was coined by dr. herbert freudenberger, a pscyhologist observing volunteers at a clinic for addicts and homeless people in new york city in 1974. though many of the volunteers had seemed to find their jobs rewarding at first, the heavy burden of their work seemed to transalte into the volunteers increasingly appearing cynical, emotionally drained, depressed and less productive.

a guide f rom the institute for quality and efficiency in health care in germany traces the evolution of the term: freudenberger originally used it to describe the fallout from high levels of stress in “helping professions” such as doctors and nurses and “the dark side of self-sacrifice.” however, “it can affect anyone, from stressed-out career-driven people and celebrities to overworked employees and homemakers.”

the key components

exhaustion.   siobhán murray, a psychotherapist in ireland and author of a book about burnout, told the bbc it’s not just about feeling tired. “so that even if you do sleep well, by 10 in the morning you’re already counting down the hours to bed. or not having the energy to exercise or go for a walk.”

the iqwig says exhaustion can manifest in physical symptoms such as pain and stomach and bowel problems. a manual for the masclach burnout inventory, a questionnaire often used to measure burnout, also points to an increase in drinking and insomnia. there’s also an emotional exhaustion component to exhaustion, according to pscyhologist rajvinder samra , where you feel “drained, frustrated and fatigued.”

detachment or depersonalization.  the icd defines this as “increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job.” the alienation may mean feeling like work is “increasingly stressful and frustrating.” the masclach burnout inventory manual suggests one sign may be frequently complaining about clients. outside of work, it may translate to avoiding family celebrations or socializing.

reduced performance.  this is a drop in productivity. according to the iqwig, it “mainly affects everyday tasks at work, at home or when caring for family members. people with burnout are very negative about their tasks, find it hard to concentrate, are listless and lack creativity.” samra sees it as a loss of satisfcation in your work, while the icd characterizes it as “reduced professional efficacy.”

risk factors

the mayo clinic points to a series of possible causes for job burnout, including workplace dysfunction, extremes in activity (either a super chaotic or very monotonous job that requires intense focus), unclear expectations, and work-life imbalance. working in healthcare, or another “helping” job, also makes you more likely to experience burnout.

other researchers have outlined six main risk factors such as an “overwhelming workload, limited control, unrewarding work, unfair work, work that conflicts with values and a lack of community in the workplace.”

getting help

recovering from burnout is easier said than done given the current precarious state of work. in a piece on millennial burnout, samra points to large systemic trends, with work “becoming rapidly and overwhelmingly more difficult and complex.

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burnout: the signs and how to deal with it

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