Burnout is a word that’s used quite liberally in society these days. I would go as far as say it’s now often used quite lightly, for example, in place of words like jaded or unmotivated. However, the reality of burnout is typically more subtle and harmful than people realise. The signs of burnout are more difficult to spot. It’s more about slow erosion of wellbeing rather than a dramatic slump.
What burnout actually is
The American Psychological Association (APA) defines burnout as ‘physical, emotional, or mental exhaustion accompanied by decreased motivation, lowered performance, and negative attitudes toward oneself and others’1 . There’s an innate heaviness which I think is unique to burnout. You feel heavy, though rather than being floored by it you’re actually working harder. You feel the need to keep pushing, to keep achieving but the ground you’re standing on doesn’t feel as solid as before. This is usually coupled with a shift in dynamics in your environment. You go from being calm and rational to being on edge, your emotions are heightened and criticism of others come more easily. You’re part of the team around you but you are increasingly detached and disjointed in your response.
The World Health Organisation (WHO) emphasise that burnout is the result of occupational factors rather than a medical condition2 . However, there is some debate about whether burnout can only occur due to workplace stress. Certainly, factors such as ongoing demands and pressures of life can produce the same symptoms of burnout. For example, I see that women in midlife juggling a wide range of life demands alongside the hormonal changes of menopause often demonstrate symptoms of burnout. It’s also hard to simply categorise it as not a medical condition because of the severe impacts it has on mental, emotional and physical health.
Why you might not realise you’re burnt out
This is the most important insight and the most valuable takeaway from this post. The people most susceptible to burnout – perfectionists, high achievers, people pleasers, shape shifters, those who push through – are also the people least likely to realise it. You keep going because the idea of stopping feels worse. Slowing down can represent failure or create space for others to judge you.
It’s incredibly hard to do the sensation of burnout justice. But imagine being on a stationary bike on freewheeling setting in a spin class. You feel you’re keeping up with those around you because you can keep turning the pedals, but the reality is you’re just not getting the traction of others around you anymore.
Another key thing about burnout is that it’s a creeper. It’s not an overnight phenomenon so doesn’t suddenly arrive. It’s more invasive, subtle shifts in your ability to cope that build up over time, over months, sometimes years.
Some subtle signs to look out for
This list is not exhaustive but here are some of the signals to look out for which may indicate that burnout is building:
– Difficulty making small decisions that you used to make without thinking.
– Being unable to handle difficult conversations in the same way you used to.
– Feeling wired all of the time, even after activities that would normally make you chill out.
– Being more critical of, or brittle with, people around you.
– The need to keep doing more and more but knowing it’s not actually achieving the results you expect.
– Less interest in things that used to bring pleasure.
– Feeling oddly detached from situations and the people around you
What I’ve seen in my counselling practice, is that some people are more inclined to burnout than others. These include people who are perfectionists, have low self-esteem, are neurodivergent and women in midlife. I plan to write further posts about burnout which will explore more about these connections and what is helpful for burnout recovery.
Take these shifts seriously
Because of the way burnout impacts emotional wellbeing, self-esteem and physical health it can take significant time to recover from. Being aware of the symptoms and keeping note of some of the changes that are occurring can prevent burnout becoming too advanced. You may not be able to gain perspective on it fully yourself. Speaking to someone who you know can offer objective feedback about the changes you’re experiencing can be really valuable. If any of this post is resonating with you, even a little, it’s worth paying attention to.
1 American Psychological Association. (2018). APA Dictionary of Psychology. Dictionary.apa.org. https://dictionary.apa.org/burnout
2 World Health Organization. (2019). Burn-out an “occupational phenomenon”: International classification of diseases. World Health Organization; World Health Organization. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
