By Dr. Alexandra Sisam ND | Updated by Birgitta Kautz
Burnout
Just a few years ago, burnout was considered to be a special problem for teachers, nurses, and managers.
This emotional, physical and mental burn-out can, however, affect anyone who suffers from severe stress. But what does burnout feel like and how do you recognize it?
Burnout is described as a chronic, physical and emotional state of exhaustion. People affected are frequently overworked or feel overwhelmed. They suffer from chronic stress and aggravation.
The World Health Organization defines burnout as a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.
This syndrome develops gradually. Many times, the first warning signs such as sleep disorders are overlooked. It often only becomes noticeable when permanent exhaustion, lack of interest, and fear of failure result in a significant worsening in performance at work.
This phenomenon was first described in the 1970s by the American psychoanalyst Herbert Freudenberger. The syndrome's name essentially means "to burn out" and refers to a novel by the author Graham Greene. In "A Burnt-Out Case" he describes how an architect who is fed up with his job dared to escape from his life.
The term burnout was also used by Freudenberg's colleagues after he discovered it. Later, the term became recognized worldwide.
In the past few decades, the number of people who experience burnout has increased significantly. According to estimates, around 30% of all employees are at risk of developing burnout. This is primarily ascribed to changed work situations in many industries.
Nowadays, each employee must take on more and more responsibility. At the same time, they need to perform better. The stress resulting from this favours the development of burnout.
Burnout affects the body and the psyche. In most cases, symptoms such as emotional and physical exhaustion go along with a worsening in job performance.
However, experiencing burnout can manifest with very different signs and symptoms.
Possible burnout symptoms are:
- Lack of energy and inability to recover
- Memory and concentration problems
- Inability to make decisions
- Fear of failure
- Indifference and boredom
- Disillusionment or despair
- Restlessness
- Feeling of weakness
- Bitterness
- A feeling of a lack of recognition
- Low frustration threshold
- Physical symptoms
Typical physical symptoms of burnout include:
- Chronic pain, such as back pain
- Functional cardiovascular problems
- Poor concentration
- Sleep issues
- Fatigue
- Gastrointestinal problems
- Poor physical capacity and lack of drive
Often, it is difficult to distinguish between burnout and a mental health condition like depression. Both have similar symptoms. It is even possible to suffer from both at the same time.
However, burnout is defined as an occupational phenomenon and not a medical condition. Depression on the other hand is a mood disorder. Burn-out often gets better when taking some time off from work. Yet, it needs more than that to get out of a depression.
To date, it is not fully clear how burnout develops. It is often caused by a stressful job. But also other factors including lifestyle and personality traits seem to play a role.
Burnout very often affects people who are extremely dedicated to something. These people are often working in health care such as nurses, doctors, or paramedics.
But also people working as educators seemed to be at a higher risk. Polls show that nursery school teachers or teachers reported feeling burned out more frequently than other professions.
So-called workaholics who always work overtime have a higher risk of job burnout as well. Further, persons with pronounced helper syndrome and general over-commitment are more at risk.
The following factors also increase the likelihood of burnout:
- A large degree of responsibility with time pressure or dull routines
- Unachievable targets
- High expectations of yourself
- Unclear or changing success criteria
- Shift work or highly varying work hours
- Lack of occasions for influence and control
- Poor working environment
- Fear of losing your job
Often, people are also affected and demand too much from themselves. They want to carry out all their tasks perfectly. At the same time, they have low self-esteem and barely trust themselves to do anything.
Their lack of suitable coping strategies makes it hard for them to deal with disappointments, frustration, or insults.
The general practitioner is the first point of contact with suspected burnout. They will be referred to a specialist if required. This can be a psychologist or a psychotherapist.
As a first step, it is important to exclude physical causes that could result in similar symptoms. For lasting fatigue, triggers can also be a chronic infection, or mineral or vitamin deficiency. An underactive thyroid may also be a possible cause.
In addition to blood tests and imaging procedures (e.g., ultrasound examinations), a variety of standardized questionnaires help doctors with their diagnosis.
There is no standard therapy concept for how to deal with burnout. The treatment must always match the patient's personality and circumstances. Still, recognizing burnout is always the first step.
In an early stage, it may suffice as an intervention to take a longer break from stress. This could happen, for instance, in the form of a holiday for several weeks or a treatment at a health resort. It is very important to forget about everyday life and to take your mind off things in a different place.
Therapists can also help with the fight against mild burnout. Patients are usually encouraged by therapists to change their work situation and their expectations of themselves. Sometimes, they might also be asked to reconsider their current job.
Psychotherapy and especially behavioural therapy have proved to be helpful for more severe symptoms. This can take place in an outpatient or inpatient setting.
Some doctors also prescribe medications used for depression. However, this often happens too fast and should always go hand-in-hand with psychotherapy.
How long does burnout last?
The length of time it takes to recover varies a lot. It can take months or sometimes years. Therapy and active recovery can help shorten this time.
Burnout prevention measures are recommended at the very first signs of extreme occupational stress. Excessive pressures should not become permanent. Stress management can help to prevent or reduce stress.
Another important step is to set boundaries and learn to say “no”. This can help you prevent pushing yourself beyond your limits due to external pressure.
Time for relaxation and getting enough sleep is also vital. A balanced lifestyle is just as relevant as overcoming stress. This means a healthy diet with fresh fruit and vegetables as well as sufficient exercise.
Another big help is having a support network you can lean on when things are getting stressful at work.
Advice for strong nerves
- Learn to say "NO"!
- Do not put yourself under pressure.
- Talk with friends, family members, and a therapist.
- Do regular relaxation exercises (e.g., yoga, meditation, Tai Chi).
- Exercise in the fresh air, if possible. This can help reduce stress levels and benefit your mental health.
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