Burnout-A Signal Not a Sentence

Burnout- A Signal not a Sentence.pdf

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Introduction 

You wake up feeling as though you haven’t slept. You move through your day exhausted and uninterested in the tasks at hand. You are there physically but mentally, you are somewhere else. You feel anxious and guilty for living in this detached state but you don’t have the energy or time to do anything to change it. You are pouring from a cup that is bone dry with no signs of a refilling station in sight. You are burnt out. 

Definition + Causes 

Burnout has recently reached buzzword status but as with many pop psychology terms, the definition has become wishy-washy. So what is burnout, what causes burnout and what can you do to treat it and prevent it in the future? According to Khammissa, Neutandani & Feller (2022), burnout is an “occupational phenomenon” that consists of “emotional exhaustion, physical fatigue and cognitive weariness,” (p.1). It is caused by “long-term uncontrolled and unresolved work stressors,” and “long-term personal and environmental stressors such as major illness, family difficulties, or other persistent adversity,” (Khammissa, Neutandani & Feller, 2022). Constant stress sends signals to the amygdala which acts as the light-house of the brain given that it is constantly monitoring the environment for threats. The amygdala regulates the function of the HPA axis which is the body's stress management system. When the HPA is triggered, cortisol is released and the body produces a sympathetic, “fight or flight response.” This consists of increased blood sugar levels, the release of adrenaline, increased  inflammation, increased blood pressure levels etc.  

Risk Factors + Impacts 

There are certain personal characteristics that have been linked to an increased incidence in burnout, specifically those related to a Type A personality which include  ambitiousness, committment, motivatation, competitiveness, intense urgency and control, and obesessive time management (Khammissa, Neutandani & Feller, 2022).  There have been recent links between “persistently significant clinical burnout,” and “insomnia, cardiovascular disease, increased levels of triglycerides, low density lipoprotein, total cholesterol and fasting glucose,” (Khammissa, Neutandani & Feller, 2022, p.2). Additionally, persistent clinical burnout has been associated with “tension, irritability, sleep impairments,” and “poor memory, concentration and attention,” (Khammissa, Neutandani & Feller, 2022). Unfortunately, prevalence and incidence data for burnout is lacking because of vague and often conflicting diagnostic criteria and overlap with other disorders such as depression(Khammissa, Neutandani & Feller, 2022).

According to Dr. Amy Sullivan, PsyD “the emotional toll of trying to balance being the primary caretaker for any children in the household and staying on top of the housework,” results in “women experiencing burnout more often than men,” (Health Essentials, 2021, p.1) . Caregiver burnout occurs when a caregiver “has maxed out on their capacity to provide physical, mental and/or emotional support for someone in their care,”(Shortsleeve, 2024, p.1).  According to recent studies “approximately 14% of parents deal with burnout,” but as described earlier, this is likely an underestimation due to data limitations (Health Essentials, 2021, p.2). 

Burnout Overview 

In clearer terms, burnout develops when an individual does not have the resources to cope with ongoing stress. The source of this stress can come from work, personal and environmental factors. Every individual's resources are finite including mental energy which is the “inner psychological resource that controls emotion, cognition and executive functioning,” (Khammissa, Neutandani & Feller, 2022, p.3). An individual’s mental energy is dynamic and impacted by “genetics, epigenetics, personality, general health, sleep and psychological elements,” as well as lifestyle factors such as diet and exercise (Khammissa, Neutandani & Feller, 2022, p.3). Symptoms of burnout range from withdrawl and loss of interest to short temper and poor memory. 

Identification + Personal Experience 

While self-diagnosis is unnecessary, it can be very helpful to see if any of these symptoms or stressors are something we are struggling with. Once we identify an area or areas we are struggling with, we can then begin to mitigate. I have found myself burnt out many times after overloading my to-do list and schedule to create the life that I believe will be the best for me and my family. After overstressing my limited resources, I find myself void of mental energy and suffering from anxiety, panic attacks and anger. While it is easy to let the constant buzz and chatter around us make us feel inadequate and as though we aren’t doing enough, overscheduling our lives and overwhelming our nervous systems is not the solution. 

Burnout Reduction + Resiliency Enhancement 

The first step if this sounds familiar is to recognize that you are having these experiences and decide to make changes that will lead to long-term benefits. These changes are not always comfortable but avoiding burnout symptoms only causes them to fester. The first thing to do according to Dr. Sullivan is to “take off the cape,” or in other words release the need to be amazing at everything (Health Essentials, 2021, p. 3). A strength and weakness assessment is a great way to highlight our strengths and realize all that we are doing well. It can also be a great jump off point for self-development in the future. Second, we can begin “taking slow, deep breaths throughout the day and setting aside time to exercise,” to “counteract the effects of cortisol,” (Health Essentials, 2021, p. 3). Third, we can get comfortable saying no because “if you say yes more to others than you’re saying no to yourself,” (Health Essentials, 2021, p.3). Are there tasks you can outsource/ eliminate? Who would be willing or able to help with different tasks? Are there people in your life that constantly trigger unhealthy stress? Might this relationship need some reframing? This is a good opportunity for a time audit as well to determine where you are giving your time to and adjust accordingly. 

Fourth and natural outgrowth of a time audit is finding time for yourself amidst your loved ones and your own chaotic schedule. As Dr. Sullivan says, “if you don’t take care of yourself, you’ll implode,” (Health Essentials, 2021, p. 4). This can be as simple as a short exercise class, a meditation session or developing a short bedtime routine.  Fifth, we should “develop and maintain meaningful relationships with family and friends,”  (Health Essentials, 2021, p. 4).  Social support provides the opportunity for empathy, problem solving and prosocial behavior. It also provides the opportunity to share how you are feeling and have your feelings validated. Sixth, we often need to work on shifting our perspective regarding stress and boost resiliency. While it is good to eliminate as much unnecessary stress as possible, a certain amount of stress is unfortunately part of life. We decide  if we view this unavoidable stress as damaging and debilitating or challenging and strengthening. I highly recommend listening to Kelly McGonigal’s Ted Talk entitled “How to Make Stress Your Friend” if you are struggling with reframing. 

Conclusion 

While burnout can feel overwhelming, it is a sign that your well meaning effort has become ceaseless and exhausting. It is a sign that adjustments need to be made to your healthy and robust set of goals, not that you are weak or ineffective. It is a sign that we need to pivot in order to live with more joy and efficiency in the future. So where will you begin? 

References

Health essentials  (2021). How women who do it all can combat burnout. Cleveland.

https://health.clevelandclinic.org/how-women-who-do-it-all-can-combat-burnout

Khammissa, R., Neutandani, S., & Feller, L. (2022). Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management. Journal of International Medical Research 50(9). https://doi.org/10.1177/030006052211064 

Shortsleeve, C. (2024). Signs of caregiver burnout and how to recover. Parents. https://www.parents.com/parenting/moms/healthy-mom/signs-of-caregiver-burnout-moms-need-to-know/ 

Valcour, M. (2016). Beating burnout. Harvard Business Review https://hbr.org/2016/11/beating-burnout