stress

Burnout is a prolonged stress reaction common to people working in high-emotion jobs.

Symptoms:

People suffering from burnout often cut themselves off from certain aspects of their life or stop participating in activities they formerly enjoyed. Chronic fatigue is a common symptom. Other physical symptoms such as headaches, stomach problems, and a weakened immune system can also accompany burnout. The emotional and mental effects can be even more distressing - for some it amounts to a personality change. Common feelings are depression, chronic anxiety and a sense of being overwhelmed or besieged by demands. People who formerly held a positive outlook can slip into pessimism.

Burnout is qualitatively different from an acute stress reaction caused by a sudden crisis or short burst of overwork. The effects of burnout are usually deeper. Bewildered sufferers may find themselves beset by a sense of futility; their life may be devoid of joy, they may resent others and crave isolation from something that once seemed important and attractive. They are likely to be ambivalent, caught between wanting to escape from the situation on the one hand, and obsession with keeping on going, on the other.

Causes of Burnout:

Burnout is kindled by taking on too much, too intensely, for too long. But it is not that simple. There is usually a complex web of causes that includes personal or internal factors, structural or organizational factors, and social factors such as social injustice. Ultimately, however, it is the way in which an individual interprets or reacts to these factors which makes the difference.

Personal Factors as Causes of Burnout:

• Overexposure and Obsession: The first stage in a stress reaction is the release of adrenaline, which gives temporary bursts of energy and even induces euphoria. When people become addicted to this, they become real “workaholics.” They push themselves to work more and more, and sacrifice much of their personal time and life. But it is impossible to maintain such an impossible level of productivity. The next stage is running out of fuel. Depression, lethargy, and lack of direction is the end result.
• Emotional Accumulation: Even if we are not obsessively seeking out bad news, as people concerned about social issues we are more exposed to distressing realities. This awareness can be profoundly disturbing to a positive outlook on life and positive visions for the future. Feelings of grief, hopelessness, or despair may alternate with anger or even numbness and disbelief. It can be helpful to acknowledge such painful feelings and lean on others for support when necessary.
• Denial of Personal Needs: As William Bryan puts it, “We just assume that the mission is more important than our personal needs. This is where a fundamental contradiction sets in. Those of us who are burnout-prone are also sensitive people who have feelings, want to be liked and recognized, and wish to do worthwhile things for other people. We want to do well and look good in the eyes of our peers, but unfortunately our peers are usually in the same dilemma. They also play down personal needs. Consequently, we fall into playing their game which is ours as well. This usually means that competition thrives between us… Who worked more hours last week? Who originated the better idea?… Purity tests abound as to who is the better environmentalist, feminist, civil rights advocate or socialist.”

Solutions:

To get back on the right track, the burned-out person must realize the extent of their situation and make an effort to identify and rectify the unbalance in their lives. This process could include one or more of the following:

• Take time for self-nurturing. When we are caught up in “Important Work,” often self-nurturing comes to be perceived as selfish or trivial, but a trip to the beach or a good novel can do wonders for replenishing one’s energy.
• Reach out for support. Utilize support systems available to you to relieve some of the burden.
• Celebrate accomplishments.
• Draw a boundary around your personal life. Allow space in your house and in your brain for work-free time.
• Get organized. Making timelines and lists of priorities can help put your workload in perspective.
• Know your work style. Recognize what you need to be effective, and work toward optimizing your potential.
• Learn how to take criticism. If you are burning out because you fear reprisal, try to incorporate constructive criticism into your comfort zone.
• Don’t expect the impossible of yourself. Be realistic about what your limits are and learn to work comfortably within them.
• Get feedback on your work. You could be trying to live up to standards that are not expected of you.

The information on this page was adapted from In the Tiger’s Mouth: An Empowerment Guide to Social Action.