Scientifically speaking, burnout syndrome is a process of progressive loss of emotional and physical energy, manifesting as emotional, mental and physical exhaustion and a decline in the satisfaction a person draws from their work. Put simply, the person stops being passionate about what they do.
Experts say that burnout is almost the same as persistent depression, which can be mild and may even resolve on its own. But not everyone is so lucky.
As burnout sets in, a person’s physical and psychological state changes. Physical symptoms can include fatigue, a feeling of exhaustion, frequent headaches, weight gain or weight loss, and insomnia. Changes in behaviour may include the following: work becomes more difficult, and the person is restless and lacking in self-confidence.
We show signs of exhaustion after going through great stress or achieving something great: for example, when work demanded a lot of effort or a crisis arose. Then symptoms such as irritability, lethargy and reduced motivation appear, and depressive symptoms may follow.
If we do not replenish our energy through rest, the body switches into energy-saving mode. In fact, both body and mind are designed to make great exertion possible, since people sometimes have to work hard and pursue big goals.
The complete list of phases was compiled by the American professor J. Greenberg, who identified five stages of emotional exhaustion:
- The first step towards professional burnout is the “honeymoon”. At this stage the person is satisfied with their work and carries out their tasks with joy and enthusiasm.
- According to J. Greenberg, the second stage is “fuel shortage”. The employee still has the inner resources to keep working with passion, but only when highly motivated, and at the expense of their own health.
- The third stage of burnout is “chronic symptoms”: exhaustion at a physical level. The person feels hopeless and unable to change anything, is short of time, and it seems this state will last forever.
- The fourth stage of burnout is “crisis”. Dissatisfaction with oneself, one’s work and one’s quality of life sets in. The person gradually loses the ability to work and falls ill.
- The fifth step in burnout is “hitting the wall”. The question arises whether the person can continue working at all. Serious illnesses and problems develop, both physical and psychological.
Burnout syndrome shows itself as:
- Apathy, when you stop enjoying what you used to love. Emotional exhaustion sets in (the person can no longer work as before);
- Negative professional self-esteem: a sense of lacking professional skills, of incompetence and unprofessionalism. It sounds like “I can’t cope with this”.
What you can do to overcome burnout:
- Take long breaks from work (a holiday, long weekends) and truly switch off during them: do not answer work emails or think about work. Go for a walk in nature or take up other activities unlike your work.
- Take a rest from your computer, phone and social media from time to time. A constant flow of information strains our perception and keeps us from relaxing.
- Try to keep to a schedule: go to bed earlier and spend at least an hour a day outdoors.
- Think about what gives you strength. Make a list and find an activity you enjoy and can do every day. For the rest, spend more time on it at weekends.
- Set clear limits on your resources: it is better to leave something unfinished than to burn out afterwards. This helps you achieve a balance between work and personal life.
Respect and love yourself, and value your physical and mental health. Accept your weaknesses calmly, as everyone has them. Keep up your self-esteem. Think positively. Work effectively. And stay healthy.
