Burnout. This word that’s been buzzing around for a while now, but do you really know what it means and how it can affect you? I didn’t think that it would affect me, until it did – and the symptoms lasted over a year!
What Is Burnout?
Burnout is beyond an exhaustion that can be fixed with a vacation, and a little “me time.” It is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress [1]. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Over time, this stress can lead to a loss of interest and motivation in the tasks at hand, whether they are work-related or personal. It can often mask itself as anxiety and depression [2].
Types of Burnout
Burnout isn’t one-size-fits-all. According to Harvard, there are three main types: overload burnout, under-challenge burnout, and neglect burnout [3]. Each comes with its own set of signs and ways to address them.
Overload Burnout
This is the classic image we all have of burnout: working too hard, for too long, and pushing yourself past your limits. It often hits highly dedicated folks who take on too much and try to maintain an unsustainable pace. If you find yourself neglecting personal needs to keep up with work demands, investing too much in your career at the expense of your well-being, you might be dealing with overload burnout. To combat this, try developing stronger emotional regulation skills, processing your emotions, and reframing negative self-talk (this was a big one for me). Remember, your self-worth isn’t tied to your job.
Under-challenge Burnout
Ironically, this type of burnout comes from doing too little. When your work feels monotonous and unfulfilling, it can lead to a loss of passion and a cynical outlook. If you’re constantly feeling like you could be doing more, you might be experiencing under-challenge burnout. To get out of this rut, start small. Find something that brings you joy and lean into it for 30 days.
Neglect Burnout
This one is a bit trickier—it arises when you feel helpless and unimportant, often due to a lack of support or resources. It can feel like learned helplessness, where you eventually stop trying because nothing seems to go right. If you’re giving up easily, feeling demoralized, and struggling with setbacks, you might be facing neglect burnout. Regaining a sense of control is key here. Ask for support, set healthy boundaries, and stop people-pleasing.
Signs That You Might Be at Risk of Burnout
Meme from charlubby, Twitter/X (2024)
Catching burnout early can make a world of difference. Here are some common red flags:
- Feeling tired and drained most of the time
- Lack of motivation and feeling helpless
- Increasingly cynical and negative outlook
- Decreased satisfaction and sense of accomplishment
- Using food, drugs, or alcohol to cope
Stages of Burnout
Burnout doesn’t happen overnight; it creeps up on you in stages. Health.com outlines five stages of burnout [4]:- Honeymoon Phase: You’re enthusiastic and committed, but start taking on too much.
- Onset of Stress: You begin to notice some days are more difficult than others.
- Chronic Stress: Stress becomes persistent, and your productivity starts to decline.
- Burnout: You feel empty and exhausted, struggling to cope.
- Habitual Burnout: Burnout becomes a part of your life, leading to chronic mental and physical problems.
Effects of Untreated Burnout
Most of us try to actively ignore our problems, hoping they’ll go away. But ignoring burnout can have severe consequences. It can lead to chronic physical conditions like heart disease, depression, and a weakened immune system. Mentally, it can result in severe anxiety, depression, and a sense of hopelessness.
My Battle with Burnout
My final year in the corporate world was a burnout nightmare. After five years with the same company, climbing from a call team member to a marketing manager, I found myself drowning. Our team had been slashed to two people, managing an impossible workload across 20 centers. I was overworked, overwhelmed, and underpaid.
The resistance phase of burnout hit hard. Tasks that should have taken minutes stretched into hours. I dreaded starting my day. I looked for creative outlets and found solace in the web3 and NFT community. It was there that I first heard the word burnout and realized I wasn’t alone. Many in that community shared the same daily dread, the same anxiety, the same resistance to simple tasks in their day to day prior to finding this creative community.
Even after leaving that job, the burnout didn’t just disappear. It can take years to fully recover from burnout, and the symptoms can pile up if not addressed. It’s a slow process, but acknowledging the issue is the first step.
Our Founder’s Experience with Burnout
When I ran my own consulting business, I was always on the go. Attending conferences and conventions to meet new clients and maintain existing relationships, managing staff in various locations, consults with my clients, and handling everything else that came with being an entrepreneur. I wore all the hats: operations, sales, marketing, HR, accounting – you name it, I was probably responsible for it.
It wasn’t until everything compounded into a single moment of overwhelm that I realized something had to change. I injured my ankle during travel and still had to put on a brave face for my clients and peers during another round of conventions and networking events.
This moment was my wake-up call. I started noticing signs of burnout: irritability, high reactivity, and sleeplessness. But, it still took me over six months to come to this realization, and by then, I was already deep into burnout.
In 2016, I suffered from burnout. By 2017, I decided to stop my outreach for new clients to reduce my workload, and ultimately, with the support of my partner, I closed my business. From 2017 to 2020, I had to confront my burnout and past traumas to move forward and start healing.
The reality is, anyone can be at risk for burnout. The symptoms are often so sneaky that we run ourselves into the ground before we even realize what's happening. That’s why visibility in mental health is so incredibly important and a core part of our mission at MaisonTonic. Recognizing the signs early and taking proactive steps to address them can make a world of difference in preventing burnout and maintaining overall well-being.
Burnout Prevention and Recovery
Preventing burnout involves making conscious changes in your life and work. Here are some strategies [5]:- Set Boundaries: Learn to say no and set limits on your workload.
- Take Breaks: Ensure you’re taking regular breaks and vacations.
- Seek Support: Talk to friends, family, or a professional about your stress.
- Practice Self-care: Engage in activities that rejuvenate you, like exercise, hobbies, or meditation.
- Work-Life Balance: Make time for non-work activities and relationships.
Recovering from burnout involves more than just taking a break. It requires addressing the underlying causes and making long-term changes to how you work and live.
Are You Risking Burnout?
Burnout is a serious issue that can affect anyone, but recognizing the signs and taking proactive steps can make all the difference. By sharing our stories and supporting each other, we can navigate through the challenges and come out stronger on the other side.
Have you experienced burnout? How did you cope? Share your stories and tips in the comments below. Let’s support each other on this journey.
References
[1] WebMD. (n.d.). Burnout: Symptoms, risk factors, prevention, treatment. WebMD. https://www.webmd.com/mental-health/burnout-symptoms-signs[2] Koutsimani, P., Montgomery, A., & Georganta, K. (2019). The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis. Frontiers in psychology, 10, 284. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6424886/
[3] Harvard Business Review. (2022, August 22). 3 types of burnout, and how to overcome them. Harvard Business Review. https://hbr.org/2022/08/3-types-of-burnout-and-how-to-overcome-them
[4] Gordon, S. (2023, December 18). There are 5 stages of burnout. here’s how to identity them and recover. Health. https://www.health.com/stages-of-burnout-8405010
[5] Kendra Cherry, Mse. (2023, July 13). How to recover from Burnout. Verywell Mind. https://www.verywellmind.com/burnout-recovery-and-prevention-6753704