A Discussion on Burnout

 

Burnout has been the topic of discussion across much of the social media hemisphere in the past few months. There appears to be a sharp uptick in cases in the past few years, especially with the uncertainty of various outside stressors like the job market or tariffs. The definition of burnout, as per Oxford Languages, highlights “physical or mental collapse caused by overwork or stress”. Counseling and other mental health professions are no different and can have amongst the highest rates of burnout, depending on location and other factors.

Being aware of burnout is important, but being present to identify signs as they crop up is integral to prevention and symptom management. Some of the most common signs include persistent fatigue, irritability, poor job performance, lack of sleep, lack of concentration, reduced immune system, headaches, etc. One or two symptoms could be a variety of different ailments, but the more that stack on one another, the more likely it is to be burnout. Now, I can hear you asking “well how do I prevent that? What can I do to make sure I stop burnout before it strikes?”. The first tip I would offer would be to be aware of your body and how it reacts to stress. Since there are quite a few different symptoms across human kind, it is important to note changes in ourselves. The person afflicted will have the best read on the situation because they are the ones going through it.

Being aware of our body includes noting any weight loss or gain, any change in perception about ourselves, thoughts about work, feeling a change in energy levels, increased length or severity of sickness, etc. If we begin to feel more tired than usual and sleep 12 hours one night, a lot of people chalk that up to “catching up on your sleep”. Burnout is no different and our body is great at telling us what it needs, if we are open to the signs. If you find yourself daydreaming about quitting a job or going on a vacation, it might be time to listen. There is no shame in taking time off or switching careers. For some people, that might not necessarily be doable. Formulating an action plan to eventually get a break can be a great motivator to getting you to the finish line, because we now have one.

Goals are instrumental when it comes to the human condition. We love to plan, build, and see our dreams play out in the real world. Our imagination is also one of the first ways we can tell if something is amiss. It’s totally normal to fantasize about a vacation or what we’ll do when we get to that sweet weekend, but quite another to imagine getting in your car and never coming back. While these fantasies aren’t cause for concern, the frequency and duration can become a problem and can influence our decisions. Having a goal of when we are going to take a break or make time for ourselves is important to avoiding burnout and curing it (if already present). At times, it can feel like another task on the to-do list, but the benefits can’t be understated.

Self-care is a concept that most people have some inkling of, but struggle to incorporate into their lives. My counseling program made sure to highlight this repeatedly, warning us that burnout is common within the field and with working in general. We were encouraged to engage with our hobbies and to make time for ourselves, no matter how small. Life gets busy (especially with kids or other commitments) and it becomes easy to overextend, to stretch ourselves to the breaking point to make goals happen. While pushing ourselves is to be applauded, there comes a time where the resting must happen. Life is not a sprint, it is a marathon. I guarantee you that nobody in the history of marathon running has ever run the whole thing without slowing down or even walking for a bit. Then again, I’m not too familiar with the history of marathon running. Your mileage may vary.

An example of self-care could be as simple as sitting on the couch for five minutes in silence. It doesn’t sound like much, but that 5 minutes adds up. 5 minutes every day for a week is 35 minutes. 35 minutes a week for a whole year is 1,820 minutes (or 30 hours and 20 minutes). That is 30.5 hours you have invested in yourself, given yourself time to decompress. Every step gets us closer, even if the steps are seemingly insignificant.

Now I hear you asking: what else can I do to help prevent burnout? My answer to that is whatever fills your metaphorical cup. One example I’ve seen across a lot of adolescents and young adults is gaming. Being taken to a fictional world that you can melt into and enjoy. Another that I’ve seen for older generations is getting together with friends or joining some sort of group. As we get older, it is harder to keep up with people and friendships/connections tend to fall by the wayside. Human connection has been scientifically proven to help with feelings of depression and anxiety, which are symptoms of burnout. Nurturing those relationships and creating new ones is usually a facet of counseling, as we can always use more support than we currently have.

One key aspect that not many people bring up about burnout is the cynicism behind it. Burnout is complete physical or mental exhaustion with prolonged levels of stress and those symptoms, especially when prolonged, can warp our attitudes and personalities if left unchecked. It can make us feel like what we do doesn’t matter or that we are replaceable. That we don’t make a difference and that nothing about that is ever going to change. Living in that mindset makes us feel angry, resentful, tired, depressed, and a whole other variety of emotions.

I like to compare this to the egg, noodle, and coffee bean analogy. When we are in prolonged periods of stress, it is like being submerged in a boiling pot of water. Each person handles it differently. The egg hardens, the noddle becomes soft, and the coffee bean changes the water itself. Stress and burnout lead to the same outcomes. A person can be hardened, which sounds great in theory but opens us up to a whole myriad of potential problems (attachment issues, disregard for others, feeling the need to be isolated). A person can soften (breakdowns, depression, crying, decreased immune system, etc). A person can change the situation itself (like switching jobs, helping change company structure or policy, or making a general change to a life stressor). This is not to say that the symptoms listed are exclusive to each category (example: strong people can cry), but we’ll keep it simple for the analogy. The point is, stress and burnout change a person.

With everything going on in the world, it is more important than ever to cherish our time on this Earth. To be close with one another, to support one another, and to respect one another. Never forget that you, dear reader, have the power to enact any change you want to see. It may be daunting, but if you suspect burnout, then that is your body telling you that something needs to change. Change can be scary, but it is the one constant in this life. Embrace it however you see fit and use it to give yourself the best life possible.

If you or someone you know is experiencing burnout and would like support, we are here to help. Please reach out to us by phone at 855.607.8242, email appointments@bhclinic.com, or visit us online at BHClinic.com.