The Truth about Burnout
As I sat in a counselling and psychology class recently, learning all about burnout, the realization that burnout has been an unfriendly companion of mine for a long time hit me like a ton of bricks.
The funny thing, is that quite a few of my classmates could relate to this reality of burnout being a part of their lives too. You see, there is a thin line between stress and burnout and many of us have crossed over into burnout without acknowledging or accepting it. We keep pushing and thinking I just need to get past this rut, but not actually dealing with the real root of the problem.
Burnout is a very real and common phenomenon that many of us have faced at some point in time of our lives and maybe even faced with right now.
World Health Organization (WHO) defines burnout as a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”
The three symptoms included in the list are:
feelings of energy depletion or exhaustion
increased mental distance from one’s job or feelings negative towards one’s career
reduced professional productivity
Another definition of burnout state that the burnout phenomenon: is a state of fatigue and or frustration brought about by devotion to a cause, way of life or relationship that failed to produce the expected reward. (Freudenberger, 1980)
The truth is burnout can be caused by a number of factors, and not just work related stress.
Stressful, high pressure or even monotonous work environments can definitely be a cause of burnout. But what about that demanding boss or the lack of recognition for your good work effort?
What about your life outside of work, could that also be contributing? A poor work, life and socializing balance can be quite dangerous.
"All work and no play make Jack a dull boy" they said. Well they were right.
High expectations on self or from people in your life and taking on too many responsibilities can also certainly leave you exhausted.
An obvious cause is not getting enough sleep but maybe you're also feeling very unfulfilled in life or you don't have enough close, loving and supportive relationships at home and work.
On top of that, your personality type could also be contributing to your burnout. Striving for perfection or having a negative world view of self and the world or having a driven type A personality with a need to be in control combined in a perfect recipe for burnout.
For people like me, we are much more at risk for falling into the trap of burnout. Especially in certain professions such as health care, as well as counselors, pastors, teachers and lawyers.
Can you relate to any of these risk factors? Are you aware of the slippery slope that you may be on?
Signs and Symptoms of Burnout
Burnout may present its ugly head in various ways. I'm going to list a few of the symptoms and I want you to be real honest with yourself. Okay?
· Have you been feeling tired all the time, no matter how much you sleep, take your vitamins and exercise?
· Have you been emotionally exhausted, moody, sad, or just generally irritable or apathetic?
· Have you been getting sick easily? Having recurrent flu like symptoms or your body just feels weak and tired?
· Have you been withdrawing yourself from people and finding it more difficult to maintain your relationships?
· Do you find it hard to "look on the bright side of life"?
· Finding it difficult to get out of bed, missing work or just not as efficient?
· Do you feel helpless, depressed, numb or lacking in motivation to do things?
If you can say yes to half or more of these questions then sis/bro, you are burnt out!
And you know what?... it's okay to admit it. BUT the next step is to put one foot in front of the other and walk towards the light. I'm not going to just leave you in the dark but I'm here to help you as I myself aim to heal and recover from burnout.
As I write this, life hasn’t become any easier but rather it has become more challenging but I'm learning to lean into the grace of God in this season. Can any of you relate?
I want to encourage you, as I encourage myself, that this too shall pass and your breakthrough is on the way.
Steps to healing from burnout
So how do we work towards overcoming and healing from burnout? How can we prevent it from happening again? Here are 5 practical steps that counselling class, life and the Lord have revealed to me:
1. Make a list of your top priority goals/to do list in this season, take one small step at a time to accomplish them. Create an action plan that works for you, one that allows you to rest well and work efficiently.
"Start by doing what's necessary, then do what's possible, and suddenly you are doing the impossible." -Dr. Sylvan Puckerin
Remove any distractions or additional things that are adding stress to your life. Remember that you don't have to do it ALL in this season.
"Sometimes you have to make difficult decisions for the sake of your own health and wellness." Learn to say no!
2. Do not neglect your basic human needs such as eating healthy, moving your body, rest, safety, community etc.
If you are not taking care of your physiological needs, it starts to affect your other needs such as safety needs, love and belonging etc. In Maslow’s hierarchy of needs we see how each level depends on the other and when certain needs aren’t met it will affect us physically, mentally, emotionally and spiritually.
3. Make intentional decisions to take moments of rest each day and plan for an upcoming vacation; don't let guilt ruin your rest. Rest is essential, not idleness.
Remember it is okay to rest, reposition, re-energize and start over if you need to. Your time hasn't been wasted but it has all been a preparation for the next season. Trust God with your time and your future.
4. Rediscover your passions and make time for them. These help to renew your drive for life.
Did you think about “your why”? Why you started this job/business, committed to this relationship, or invested into this cause? What purpose do you believe God has for you in this season? What things are you truly passionate about and why aren’t you doing them?
Being honest with yourself about the answers to these questions is important to finding your “groove back” in this life.
“Be passionate in your pursuit of what sets your soul on fire” -Unknown
5. Lastly, reconnect/stay connected with life giving relationships. These help to re-energize you and encourage you for life’s journey.
Maybe you are in a season where you have been “disconnected” from your tribe or you don’t have the same social support you once had. Ask God to lead and direct you to the right people and relationships for you on this season. Still stay connected with your community via social media or technology as best as possible and please don’t isolate yourself.
Get an accountability partner so that you can encourage and pray for each other regularly. The right community plays such an important role in helping to overcome burnout.
Above all be honest with yourself and your loved ones around you. With where you are at emotionally, mentally, physically and spiritually and where you want to be. Be patient with yourself and lean into God's grace and strength as you work towards healing from burnout.
Burnout is not a sign of weakness, or inability to cope with life. Anyone can suffer from burnout.
I hope that this truly helps you in your journey and that in the coming months, we would all become more energetic, passionate and inspired in life.
Yours truly,
Dr Esther J Trotman (a.k.a. STAR)
References:
Sylvan R Puckerin (2014). Advanced Holistic Counselling & Psychology: Beyond the Next Next Next Level, Manual Level 3. Grace and Truth Critical Incident Training & Consultancies
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